NOTE: This sequence is guided by Dr. Lynn Rossy, Health Psychologist for the University of Missouri Wellness Program.
Even if you are very experienced in yoga, please be sure to read Mindful Yoga before your first time doing this practice. Mindful Yoga is different than many traditional yoga practices in that there is less of a focus on the exact posture achieved and more focus on body/mind awareness.
Special Note for those with physical limitations: If these movements are too challenging, and trying to do them, even with modifications, is painful or harmful, there are a number of good options. First, there is a 20-minute Yoga sequence, also by Lynn Rossy, which is less challenging. Another very gentle but powerful option is to follow Thich Nhat Hanh's Ten Mindful Movements. This is a 15-minute sequence, so to get 30 minutes of practice, you can go through it twice, or augment it with the parts of the yoga you can do. Still another option is to try Mindful Yoga 1 with camera emphasis on chair poses. It is identical to the video for Mindful Yoga 1, except that the camera is focused on another instructor who does all the poses from a chair.
Whether or not you have physical limitations, be sure to modify the movements in any way that makes them doable for you. Sensing what is appropriate for you, and modifying the practices accordingly, is mindfulness in itself.
Below is an audio alternative to the video above. We recommend you view the video at least the first few times to see how the poses are done, but afterwards you may choose to use this audio version:
If you like, after doing this for a week or so, you might choose to do it without guidance at all. This is totally a matter of preference - some people choose to "go solo" after a time, and others always use the recorded guidance.
Instead we are going to be looking deeply into each moment with full acceptance and not trying to force ourselves to be different from how we are right now.
- Jon Kabat-Zinn