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 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.