This is a 10-day mindfulness based audio program. The audios include a didactic and a practice component.
If you are suffering from physical ailments or psychiatric disorders please consult your health care provider before engaging in mindfulness based practices-- these practices are best applied and implemented under the care and supervision of a professional. What is offered here is not a substitute for individualized and professional treatments. Although we are not aware of any adverse effects with brief mindfulness practices, some reports of adverse effects during long and intense practices have been reported.
It is recommended to use audios 1 through 10 one per day for 10 days. They are 9-25 minutes long; the majority of audios are around 20 minutes. Please allow enough time for each lesson and practice so you do not feel rushed and can cultivate calm and a reflective attitude. The audios are intended to assist you in developing a regular practice of mindfulness. Each audio could also be used as a standalone.
The manual will facilitate the use of these audios and includes additional helpful information about the practices and further resources.
- Program Manual
- Day 1: Audio 1-Introduction to Mindfulness (17 minutes)
- Day 2: Audio 2-The indispensable Components of Mindfulness (25 minutes)
- Day 3: Audio 3-Attitudinal Foundations of Mindfulness (21 minutes)
- Day 4: Audio 4-Body Scan (25 minutes)
- Day 5: Audio 5-Mindfulness Blossoms ( 23 minutes)
- Day 6: Audio 6-Practice Development and Common Challenges to Meditative Practices (22 minutes)
- Day 7: Audio 7-Mindfulness and Various Anchors (20 minutes)
- Day 8: Audio 8- Application of Mindfulness to Walking, Eating, and Consumption (16 minutes)
- Day 9: Audio 9-Application of Mindfulness to Hand Hygiene (7 minutes)
- Day 10: Audio 10-Compassion for Health, Loving Kindness Meditation (18 minutes)
Additional Audio Recordings
- Mindfulness Based Self Care Program Introduction
- Mindfulness Based Self Care Program: Bell Meditation
- Mindfulness Based Self Care Program Mindfulness of the Breath
- Mindfulness Based Self Care Introduction to Body Scan
- Mindfulness Based Self Care Program Mini Body Scan
- Mindfulness Based Self Care Program Body Scan
- Mindfulness Based Self Care Program Short Body Scan