Mindfulness-based Stress Reduction Practices

Photo by Darius Bashar on Unsplash

I list the practices below generally in order of their appearance within the Mindfulness-based Stress Reduction course, both the teen and adult versions. I list the shorter, teen-versions, followed by longer versions we use in the adult class. Wherever possible, I include a recording done by Jon Kabat-Zinn, who created the class at the University of Massachusetts Medical School. (This page will be updated with additional meditations as I gather them).

1. The Body Scan

This is one of my teachers Vicki Overfelt, an incredible woman and brilliant teacher:

This is Jon Kabat-Zinn’s longer version:

This is the same body scan meditation, with a short introduction if you’d like a little more context:

An even shorter body scan was recorded by another male teacher:

There are a number of other body scans out there on Youtube, including some specifically for younger children and other adult practices recorded by various teachers.

2. Awareness of breath

This was recorded by a female teacher:

This was recorded by Jon Kabat-Zinn:

This shorter one too:

And this other shorter one by another male teacher:

3. Sitting Practice:

These three sitting practices were all led by Jon Kabat-Zinn, at various lengths, starting with a ten minute version, and moving to 20+ minutes.

Photo by Milan Popovic on Unsplash

4. Mindfulness of the breath & body - Whole body awareness:

5. Mindful Movement (generally):

Standing yoga

Teen version:

Walking meditation

6. Mindfulness of thinking:

Sounds, thoughts and emotions

7. Mindfulness of relationships (kindness):

SOBER Breathing Space