Mindfulness Home Practices

Please click on the links below to access the weekly home practices.

We encourage you to try incorporating these practices into your daily routine. Notice what comes up for you—there’s no right or wrong, just opportunities to observe and reflect.

Program Overview

Week 1

  • 15-minute Body Scan
    Please do your best to make a daily effort toward completing this using the provided recording. If you can’t do the full 15 minutes, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection.
    • 9-Dots Exercise
      Notice what arises in your mind, before, during, and after completing this exercise. Avoid Googling or getting help, allowing the experience to flow naturally. All solutions to the puzzle are right solutions, including not solving it.
      • Eating one meal mindfully
        Try to eat one meal every day mindfully in silence. You can do this by setting aside all distractions, including technology, and really focusing on and connecting with the activity of eating.

        Week 3

          • Alternating the 15-minute Body Scan & Standing Movements
            Please continue to do your best to make a daily effort toward completing the body scan and alternate it with the standing movements using the provided recordings. If you can’t do the full recording, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection.
            • Unpleasant Experiences Calendar
              Record an unpleasant event/day in the unpleasant events calendar.
              • Daily Informal Practice
                Become aware of ordinary moments during the day, noticing what is happening in the body, the mind, and with your emotions without needing to change anything, just bringing a sense of curiosity to it all.

                Week 5

                  • Alternating the 20-minute Open Awareness-Unpleasant Sensations Meditation with the 15-minute Body Scan or Standing Movements
                    Please do your best to make a daily effort toward completing the open awareness – unpleasant sensations meditation and alternate it with either the body scan or standing movements using the provided recordings. If you can’t do the full recording, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection. 
                  • Difficult Communications Calendar: Complete the Difficult Communications Calendar.
                  • Daily Informal Practice:
                    Continue to bring awareness to moments of reactivity and actively explore new possibilities. This may include using an anchor as a way to ground or center yourself, even for a moment, or considering the option that there may be nothing to do.
                    Use the S-T-O-P technique to support pausing in the midst of stressful event. Stop, Take a few breaths, Observe, Proceed.

                    Week 2

                    • 15-minute Body Scan
                      Please continue to do your best to make a daily effort toward completing the body scan using the provided recording. If you can’t do the full 15 minutes, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection.
                      • Pleasant Experiences Calendar
                        Record a pleasant event/day in the pleasant events calendar.
                        • Daily Informal Practice
                          Choose a daily activity to bring full awareness to (e.g., showering, brushing teeth, making tea/coffee, feeding a pet, cooking, any other routine activity). No need to do it slowly, just with full presence and silence.

                          Week 4

                            • Alternating the 15-minute Body Scan & Standing Movements
                              Please continue to do your best to make a daily effort toward completing the body scan and alternate it with the standing movements using the provided recordings. If you can’t do the full recording, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection.
                            • Daily Informal Practice
                              Bring awareness to your automatic habitual stress reactions and behaviors during the week, without trying to change them in any way.

                            Week 6

                              • Alternating the 17-minute Open Awareness Sky Meditation with the 15-minute Body Scan or Standing Movements
                                Please do your best to make a daily effort toward completing the open awareness sky meditation and alternate it with either the body scan or standing movements using the provided recordings. If you can’t do the full recording, that’s okay—any effort counts! Stay curious and nonjudgmental. Consistency matters more than perfection.
                              • Daily Informal Practice:
                                Bring awareness to interpersonal communications and notice what you take in through the bodily senses and their effects on you. Consider what you’re learning through your personal practice.
                                Use the S-T-O-P technique to support pausing in the midst of stressful event. Stop, Take a few breaths, Observe, Proceed.