Participants in the MBSR class receive a participant notebook that lists all of the weekly practices and assignments. The list below reiterates those assignments and includes links to the documents that are included in the notebook, in case you need additional copies. All documents are in pdf format.

Homework Assignment after Class #1

• Complete the MBSR Commitment Form (pdf format)
  (for your own use)
• Body Scan, CD #1, at least 6 times this week
• 9 Dots Exercise (pdf format)
• Eat one meal mindfully

Homework Assignment after Class #2

• Body Scan, CD#1, at least 6 times this week
• Pleasant Events Calendar (pdf format)
• Sitting Meditation 10-15 minutes per day
• Practice informal mindfulness in routine activities: washing dishes, shopping, eating, brushing teeth, etc.

Homework Assignment after Class #3

• Alternate Body Scan CD with Yoga #1 CD daily
• Sitting Meditation 10-15 minutes per day
• Unpleasant Events Calendar (pdf format)
• Mindfulness of going on “automatic pilot” and under what circumstances it occurs

Homework Assignment after Class #4

• Alternate Body Scan CD with Yoga #1 CD daily
• Sitting Meditation 20 minutes per day
• Read Chapter 24 of Full Catastrophe Living
• Become aware of feeling stuck, blocking, numbing, shutting off to the moment when it happens.

Homework Assignment after Class #5

• Alternate Sitting Meditation CD with Yoga #2 CD
• Read Chapters 14 and 15 of Full Catastrophe Living
• Focus on mindfulness in communication (assertive, aggressive, passive, passive-aggressive)

Homework Assignment after Class #6

• Alternate Sitting Meditation CD with Yoga or Body Scan
• Read Chapter 31 of Full Catastrophe Living
• Awareness of the relationship between eating and mindfulness
• Prepare for all-day silent retreat (bring a sack lunch)

Homework Assignment after Class #7

• Work without the tapes this week.
• Concentrate on integrating informal mindfulness practice.

Homework Assignment after Class #8

Make the practice your own in whatever form it might take.