The following is a list of at-home practice assignments to complete following each weeks group session.

 

Your facilitator will explain how to complete each of these assignments.

 

The at-home practice is one of the most important parts of this program and the more you practice the more you will benefit!

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Week 1 At Home Practice:

• Daily:

  • Mindful Eating (Worksheet 1.1)

  • Mindfulness of a Routine Activity (Worksheet 1.2)

• Review Handout 1A for examples of daily routine activities

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Week 2 At Home Practice:

• Daily:

  • Body Scan - (Worksheet 2.1; Audio Track 1)

  • Mindfulness of a Routine Activity (Worksheet 2.2)

• Review Handout 2A- Tips on Practicing the Body Scan

• Review Handout 2B- Awareness of Judgement

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Week 3 At Home Practice:

• Daily:

  • Mindfulness of the Breath and Body – the 10 minutes ( Worksheet 3.1; Audio Track 2)

  • Mindfulness of a Routine Activity (Worksheet 3.2)

• Review Handout 3A- Notes on Mind Wandering

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Week 4 At Home Practice:

• Daily:

  • Mindfulness of Thoughts – (Worksheet 4.1; Audio Track 3)

  • 3-Step Breathing Space (Worksheet 4.2; Audio Track 4)

• Review Handout 4A- Instructions on the 3-Step Breathing Space

• Review Handout 4B- Notes on Rumination and Worry

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Week 5 At Home Practice:

• Daily:

  • Stressful Events Calendar (Worksheet 5.3)

  • 3-Step Breathing Space (Worksheet 5.4)- 3 Times each day

• Complete Unhelpful Thought Patterns Exercise (Worksheet 5.2)- 1 time

• Review Handout 5A on Symptoms of Depression and Anxiety

• Review Handout 5B on Common "Negative" Emotions

• ​Review Handout 5C for Instructions on the 3-Step Breathing Space

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Week 6 At Home Practice:

• Daily:​​

  • Working with Difficulty Meditation (Worksheet 6.1; Audio Track 5)

  • Responsive Breathing Space (Worksheet 6.2; Audio Track 6)

• Review Handout 6A- Ways to Work Mindfully with Thoughts

• Review Handout 6B- Instructions for the Responsive Breathing Space

• Review Handout 6C-"The Guest House"

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Week 7 At Home Practice:

• Daily:

  • Working with Difficulty Meditation (Worksheet 7.2; Audio Track 5 )

  • Responsive Breathing Space + Action (Worksheet 7.3; Audio Track 6)

• Action plan for Managing Stress & Distress (Worksheet 7.4)- 1 time prior to Session 8

• Review Handout 7A: Exhaustion funnel

• Review Handout 7B: Self-Care Activity Lists

• Review Handout 7C: Instructions on the Responsive Breathing Space

• Review Handout 7D: Tips for Mindful Action

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Week 8 At Home Practice:

• Complete Worksheet 8.1: Daily Personal Mindfulness Routine

• Review Handout 8A and 8B on tips for keeping up with daily formal & informal mindfulness practice

• Review Handout 8C- "The Trains of Associations"

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