Sitzmeditation: Offenes Gewahrsein. Gewahrsein der EmotionenEinleitung: Unser Inneres wird lebendig, wenn wir uns achtsam unseren Gefühlen und ihrer Manifestation im Körper zuwenden. Sollten wir uns während dieser Übung langweilen, bezeichnen wir den Zustand als “gelangweilt”. Langeweile verwandelt sich immer in etwas anderes, wenn wir lange… Read More »MBSR Achtsam den Gefühlen zuwenden
Sitting Meditation: Metta – Kindly Awareness, also known as Loving-Kindness Meditation (30min)Pauses for this practice can be 60 seconds for Session 7 Intention – Practising kindness to ourselves, the whole of our experience, and others and all of humanity.Attention – Connecting with our experience with… Read More »MBSR 7 – Metta – Kindly Awareness
Sitting Meditation: Open Awareness with a focus on the Awareness of Thoughts Introduction: In the formal sitting meditation practice, we are taking a seat right in the middle of our lives. We are intentionally bringing ourselves into a direct and intimate relationship with the present… Read More »MBSR 5 – Awareness of Thoughts Meditation
Sitting Meditation: Open Awareness. Awareness of EmotionsIntroduction: Our inner life can become fascinating if we practice mindfulness of emotion in the Body. If we ever become bored during this exercise, label it “bored.” Boredom always changes to something else when we linger with it long… Read More »MBSR Awareness of Emotions
Introduction to the sitting meditation – Awareness of body and breath Intention – Practice waking up to automatic pilot. Allowing thoughts and feelings to come and go without getting caught up in them Attention – The breath, the body, the sensesAttitude -Non-striving, non-judging, allowing the… Read More »MBSR 3 – Awareness of Body and Breath Meditation
Intention – Practising waking up to automatic pilot, befriending the body as we gather our scattered minds into the senses.Attention – Practising bringing the attention back, gently turning towards our experience at this moment.Attitude – Curiosity, openness (beginners mind) acceptance and kindness. Settling into a… Read More »MBSR – Awareness of our senses
Script for ~30min MBSR Mindful Movement.This is a key practise of MBSR. Other guided MBSR meditations I offer are:Bodyscan, 3-Step Breathing Space, Awareness of BreathMindful movement can be practised standing, lying down, seated or a combination of these.This particular guided mindful movement practice focuses on… Read More »MBSR Mindful Movement – done seated
The steps of the Breathing Space I am guiding you through are 1. Gathering/ grounding in the present moment 2. Exploring what is here 3. Opening up to engage with the world againIn the Taking a break – Taking a breath guided meditation I am… Read More »MBSR 3-Step Breathing Space
Awareness of Breath – or mindful breathing is an essential practice in the MBSR curriculum.It is a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them.Intention – To practice waking up to automatic pilot and coming to… Read More »Awareness of Breath – Guided Sitting Meditation
The Body-Scan mindfulness meditation asks us to pay attention to each part of the body one by one – not to what we think we should feel but to what is already there. Like the weather, the sensations in the body keep changing. As thoughts… Read More »MBSR Guided Body-Scan Meditation