Week 1 - Simple Awareness
Introduction to the Body Scan

Now that you've experienced the Introduction and completed the Getting Started Worksheet (see Getting Started), you are ready to begin. Welcome!

NOTE: The links to all the materials described below are given in the colored section at the bottom of the page.

The videos for this week begin with Mindfulness-Based Stress Reduction, from the University of Massachusetts Medical School's Center for Mindfulness, and is followed by two short videos by Jon Kabat-Zinn, Life is Right Now, in which he talks about how science is beginning to understand the process and effects of meditation, and Befriending the Body, where he talks about the importance of our relationship with our body in this course. The video, Managing Anxiety with Mindfulness by Rachel Green, was originally made to address anxiety, specifically test anxiety and panic attacks, but provides a great introduction to some of the basic components of mindfulness meditation, including mindful eating and breath meditation. Finally, Bob Stahl guides you through a Raisin Meditation using a single raisin. To get the most benefit out of Bob's video, bring a raisin when you sit down to watch it so you can experience on your own what he is describing in the video.

Each week, there are readings which are an important part of the program. This week, the main reading is about the Body Scan Meditation you will be doing for your 30 minutes of daily practice this week. 7 Myths of Meditation, and Why We Find It So Hard to Meditate address common misunderstandings, including the idea that one must have a quiet mind to meditate successfully. What Would It Take for You to Be Still? describes one person's personal experience with mindfulness and will give you a little bit more of an idea of what to expect from this course.

Daily Practices
This week begins your 30-minute daily Formal Practice, which is the Body Scan Meditation. The audio guidance is available through the menu just to the left of this text under "Guided Practices". Below, you can see the link to the Formal Practice sheet, where you will be making brief notes about your practice. [NOTE: If you will be completing this by hand, print the PDF file, but if you'd like to complete it on your computer, download the WORD file.]

For the Informal Practice this week, it is suggested that you bring mindful awareness to some otherwise routine activity such as washing the dishes and/or eating a meal. At the end of each day, using the Informal Practice sheet you will be printing or downloading for this week (see below), take just five minutes or so to see if you can recall a daily activity which you brought awareness to that day.

Supplementary reading
In addition, each week will indicate some supplementary reading or viewing materials. Listed there are suggestions for background reading or viewing if you'd like to know more about a given week's topic. Of special interest this week are two great resources having to do with eating mindfully: Mouthfuls of Mindfulness, written by Jan Chozen Bays and a video, Introduction to Mindful Eating, by Michelle DuVal.

OK, let's get started! Below are your materials for this week:

Videos   [with most browsers, once you start the first video, the others will follow automatically]
       Mindfulness-Based Stress Reduction - University of Massachusetts Medical School [7 min]
       Life is Right Now and Befriending the Body - Jon Kabat-Zinn [11 min total]
       Managing Anxiety with Mindfulness - Rachel Green [15 min]
       Raisin Meditation - Bob Stahl [6 min]

Reading   [print these for your manual or read them online]
       The Body Scan Meditation - Jon Kabat-Zinn
       7 Myths of Meditation - Deepak Choprah
       Why We Find It So Hard to Meditate - Mindful Staff
       What Would It Take for You to Be Still? - Catherine Price

Practice Sheets   [print PDF file or download WORD file to record your daily practices ]
      Formal Practice [PDF] [or WORD format] - Body Scan
      Informal Practice [PDF] [or WORD format] - Simple Awareness and/or Mindful Eating

Supplementary materials related to this week's topic   [optional materials]
       Mouthfuls of Mindfulness article by Jan Chozen Bays
       Introduction to Mindful Eating video by Michelle DuVal [10 min]
       The Mindfulness-Based Eating Solution book by Lynn Rossy
       An Apple as Past, Present and Future video by Susan Kaiser Greenland [2 min]

NOTE: If you are compiling a manual based on the suggestions in MBSR Manual, you would print a copy of this page as well as the Readings and Practice Sheets given above. For a version of this page which has been reformatted for your manual go to the printer-ready version of this page.