Healing Program - Module 3 - The Power of Mindfulness

Module 3 - The Power of Mindfulness

Meditation – Thoughts are like Clouds (9 min)
Saturday Morning Reflections (5 min)
Mindfulness Talk (8 min)
*Raisin-eating Exercise (9 min)
Body Scan (42 minutes)
Home Program (see exercises below)
Meditation – Basic meditation (5 min)
Homework

* You’ll need a raisin or a small piece of fruit for this module. Eat your raisin mindfully when prompted on the video.

Meditation - Thoughts are like Clouds

This meditation addresses the normal experience of thinking while meditating, and teaches you how to refocus your attention when you notice your thoughts.

To view the video clip in full screen mode, click on the  icon

Saturday Morning Reflections

Weekend participants comment on their experience of the opening circle.

 To view the video clip in full screen mode, click on the  icon

Mindfulness Talk

Outlines how paying attention to the here and now is a powerful way to promote healing.

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Raisin Eating Exercise

Watch and participate in this exercise of eating a single raisin slowly and mindfully. Afterwards reflect on this simple and profound exercise.

With Others

• Share your experience of eating a raisin mindfully either with the person(s) who watched this program with you or with a loved one or friend.

 To view the video clip in full screen mode, click on the  icon

Body Scan

To view the video clip in full screen mode, click on the  icon

After the Body Scan, move into the Home Exercises below.

Basic Meditation

To download an MP3 copy of this file right click on the green arrow and select "Save Target As"

Home Program

Exercise 1 – By Yourself

After the body scan, make a few notes in your journal by answering these questions.

1. What was your experience doing the body scan? What is it like to pay close attention to each part of your body in turn? How did you feel at the end of the body scan? Example: I became aware of how much tension I have in my back and neck, and how hard it is to relax it. Another example: The deep relaxation felt so good I wish I could bring that more and more into my life.

2. What are you learning about your own breathing patterns and how that affects your stress levels?

3. How do you experience your mind while doing the body scan? Examples: “I fell asleep,” or “My mind was distracted with other thoughts."
 

Exercise 2 – With Others

Share your answers from Exercise 1 with at least one other person. Also, share your experience of eating a raisin mindfully.

 Homework: Practice between Modules!

1. Practice the body scan every day.
2. Either just after the body scan or at another time during the day, practice a meditation without listening to the instructions (i.e., remember what to do without relying on the audio)
3. Sometime before the next module, eat one meal with extra mindful attention.
4. Every day pay mindful attention to something beautiful, like a flower or a child. Every night, in your journal, write about one of those moments that brought a smile to your heart. Describe how you felt. Describe your emotions, the sensations in your body, or your breath. Have fun. You can even write a poem.