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 - 10-minute (Audio Track 1; Worksheet 2.1)

  • Mindfulness of a Routine Activity (Worksheet 2.2)

• Review Handout 2A for tips on practicing the Body Scan

• Optional Handout 2B on awareness of judgement

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Week 3 At Home Practice:

• Daily:

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

  • Mindfulness of a Routine Activity (Worksheet 3.2)

• Review Handout 3A for notes on mind wandering

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Week 4 At Home Practice:

• Daily:

  • Mindfulness of Thoughts – 10-minute (Audio Track 3; Worksheet 4.1)

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

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

• Review Handout 4B for 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 (Audio Track 4; Worksheet 5.4)

• Complete the unhelpful thoughts pattern exercise (Worksheet 5.2)​

• 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 (Audio Track 5; Worksheet 6.1)

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

• Review Handout 6A on ways to work mindfully with thoughts

• Review Handout 6B for instructions on the Responsive Breathing Space

• Review Handout 6C on "The Guest House"

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Week 7 At Home Practice:

• Daily:

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

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

• Complete Worksheet 7.4- Action plan for managing stress & distress

• Review Handout 7A on the exhaustion funnel

• Review Handout 7B on the self-care activity list

• Review Handout 7C from instructions on the Responsive Breathing Space

• Review Handout 7D on tips for mindful action

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Week 8 At Home Practice:

• Complete Worksheet 8.1 on the daily personal mindfulness routine

• Review Handout 8A on tips for keeping up with daily formal mindfulness practice

• Review Handout 8B on tips for keeping up with daily informal mindfulness practice

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

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