Welcome to the Mindful Way Through Depression and Anxiety. We are excited you will be a part of the class. On this page, you will find audios for guided meditations, homework assignments, handouts and more.
Group: Tuesdays, September 27 – November 27, including the Tuesday before Thanksgiving, 6:15 – 8:15 pm
Retreat: Saturday, November 10, 9 am to 5 pm
Beautiful Day Location: Kellogg Park Shelter, Maplewood, 9 am to 5 pm
Backup Location: My Home
BETWEEN SESSION HOME PRACTICE
Silent meditation or with music 20 minutes at least two days and at least 10 minutes four days
Do your daily activities mindfully to the extent possible
Create added space between stimulus & response using skills presented in class
Complete analysis of how to make your days more nourishing
Read Chapter 11 – The Mindfulness Program and Your Life: Bringing It All Together
Meditation - Do the Rain of Compassion meditation at least twice. Do the meditation of your choice up to four days.
Notice a thought you decide on in class. Be prepared to share your experience in class next week.
Use RAIN — Recognize, Allow, Investigate and Nourish — curiosity, questions and beginner’s mind to create space. Be prepared to discuss next week.
Do three daily activities mindfully.
Read Chapter 10
Mindful Listening - Jack Kornfield - Stories We Tell
Meditation - This week you have a choice. Choose from a Sharon Salzburg meditation below or a 20 minute silent meditation at least two days. Up to four days, do the meditation of your choice..
Notice the thought that you selected in class and be prepared to discuss next week.
Complete the “Sometimes” worksheet and be prepared to discuss in class.
Do two activities mindfully each day.
Read Chapter 9
Meditation - Each of the meditations below is nine minutes. Please do one each day in order. After you open the link, click on the box that says “meditation.” Then scroll down to the audio.
Wednesday – Meditation on Positive Emotions
Thursday – Meditation on Difficult Emotions
Friday – Meditation on Working with Thoughts
Saturday – Meditation on Working with Challenges
Sunday – Meditation on Changing Emotions
Notice what unspoken rules you are ruling your choices. Be curious (without judgment) about where the rules come from. Identify the emotions associated with the rules. Where do those emotions reside in your body?
Do two activities mindfully each day.
Read Chapter 8
Mindful Standing Yoga (20 min), Floor Yoga (22 min) or Chair Yoga (15 min) at least two days. Mindful or restorative yoga of your choice other days.
Notice and be prepared to discuss noticing where you experience your emotions in your body when you feel anger, sadness and fear
Choose two activities to practice mindfully every day all week
Read Chapter 7 – Befriending our Feelings
Practice silent sitting meditation with distracting background sounds at least twice this week. Choose your distracting sound from coffee shop, airport or city street. Set a timer for 20 minutes and notice your breath. When your mind is distracted by thoughts or judgments, bring your attention back to your breath. Avoid judging yourself or the sounds as pleasant or unpleasant.
Use a 10 minute guided meditation of your choosing or silent meditation no more than four days this week.
Notice and count primary emotions and if/when they shift into secondary emotions.. Come to group next week with examples.
Do two new mindful activities daily this week.
Read Chapter 6 (if you haven’t already), Reconnecting with Our Feelings—Those We Like, Those We Don’t Like, and Those We Don’t Know We Have
Week 3 – Home Practice
Meditation on Sound (end at 18:20 min) at least two days and Radical Acceptance (14 minutes) or silent sitting meditation no more than four days
Count your go-to cognitive distortion at least three days of your choice. Record daily totals.
Choose two activities to practice mindfully every day this week
Read Chapter 6 & handouts
Week 2 – Home Practice
Sitting Meditation (end at 18:20) at least two days or Sitting Meditation – Gateway to Presence (11 min) no more than four days
Count pleasurable moments at least three days of your choice. Record daily totals.
Choose one activity to practice mindfully every day this week (something you would do anyway)
Read Chapter – Chapter 4-5
Week 1 – Home Practice
Meditate daily doing Body Scan for Beginners (30 minutes) at least two days and Body Scan – Living Presence (11 min) no more than four days. Record your body sensations, thoughts, emotions and urges.
Count self judgments three days of your choice.Record daily totals.
Choose one activity to practice mindfully every day this week (something you would do anyway). Check off whether you did it mindfully each daily.
Read Chapters 1-3 (optional)
Review handouts in your notebook
Finish tracking depression & anxiety symptoms