Hi everyone! Welcome to your resource page for the Mindfulness and Self Care Training at JW Smith School!
Class #1 January 30, 2020
Today we will settle in, get accustomed to the space, and get to know who will be here during this eight week study in self care. I will introduce the core practices of awareness of breath and body scan in class. You can go to the side banner of this page and find audio guides for these practices for home practice. I recommend trying these as often as you can outside of class from week to week.
Tip: Sometimes home isn’t the best place to practice. Both body scan and Awareness of breath can be very brief, and might be practiced in the car at a red light ….or when waiting for a train to pass….or in the parking lot before or after work. With the heater on, of course!
Tip: Awareness of breath can be practiced any time anywhere! Park in a distant parking space and let yourself walk in to work or the grocery store, while attending to the breath.
Week #1 Reflection: HOW DO I KNOW I’M STRESSED?
What are the stressors you experience at work? How do you experience the effects of stress in your body, mind and relationships? You may want to just jot down some key words from your reflection in your Self Care Notebook. If you didn’t get one, I will bring more next Thursday!
Class #2 February 6, 2020
Today we will check in with each other regarding questions and observations from the first week of class. We will also have a chance to explore the question “how do I know I’m stressed?” as it appears in the body, in thoughts, and in relationships. We will spend the bulk of the time in class practicing the mindfulness skills of awareness of breath and the body scan.
Week #2: Reflection: PLEASANT EVENTS
Most experience we feel in the body can be described as pleasant, unpleasant, or neutral (neither pleasant nor unpleasant). Each day try to “catch yourself” having a pleasant experience. In your notebook describe the situation in which you had the pleasant experience, then notice and record the body sensations that accompanied the pleasantness; then the thoughts you had at the time.
If you like, you can use the Pleasant Events Log CLICK HERE , a form designed to record a week’s worth of pleasant experiences.
Class #3 February 13, 2020
Today we will begin with a short body scan followed by a guided reflection on pleasantness as we know it experientially: using the 5 senses and thinking. We will also practice awareness of breath.
Week #3: Reflection: UNPLEASANT EVENTS
Most experience we feel in the body can be described as pleasant, unpleasant, or neutral (neither pleasant nor unpleasant). This week, each day try to “catch yourself” having an unpleasant experience. In your notebook describe the situation in which you had the unpleasant experience, then notice and record the body sensations that accompanied the unpleasantness; then the thoughts you had at the time.
If you like, you can use the Unpleasant Events Log CLICK HERE , a form designed to record a week’s worth of unpleasant experiences.
Class #4 February 20, 2020
Today in the hour we have together we will explore another way to tap into our innate sensory “equipment” using everyday experience. Breathing and living in a body are completely ordinary experiences that we often miss out on, unless we pay attention to them on purpose. Just as we have zeroed in on breathing and the body in past classes, today we will zero in on the experience of eating. Eating is another part of life that is so ordinary and taken for granted that we seldom tune in when we are doing it, and it is a great way to discover and enliven our mental and sensory selves!
Week #4 Reflection: MINDFUL EATING
Recall how you ate breakfast today. What did you eat? Where? When? and under what circumstances? What about the actual experience of eating? Pleasant? Unpleasant? Neutral? or perhaps it you didn’t notice it much at all! Having practiced guided mindful eating in class, reflect upon your breakfast today, with any insight you may have after the in class experience. You are invited to eat a meal or snack mindfully, recalling our class experience, or using the guidelines below!