Welcome to the MITRE Mindfulness in the Workplace resource page. Each week you will find new materials, recordings and weekly action items. Engagement with these resources is an essential part of the program and will support you in receiving the benefits you are looking for.
WEEK ONE
Mindfulness Curriculum and Reasons to Practice
12 Minute Guided Body Scan
Body Scan – 7 Qualities of Mindfulness Trained in the Body Scan
WEEK TWO
15 Minute Focused Attention Practice:
WEEK THREE
Week Three Daily Practice 2021
OPTIONAL – if you are interested in more science:
Great NPR podcast from my mindfulness teaching colleague on the impact of pandemic anxiety and uncertainty on our nervous systems and how to work with it.
FLIP YOUR LID – hand model of the brain. (2 short videos)
https://www.youtube.com/watch?
GUIDED MINDFULNESS RECORDINGS
Mindful Check in/Breathing Space Practice (5 min.)
(use the recording until you get comfortable and then try guiding yourself through a 3 minute breathing space during the day.)
Mindful Breathing Practice (10 min.)
Come to Your Senses (5 min.)
WEEK FOUR
20 Minute Guided Chair Yoga
26 Minute Guided Standing Yoga
45 Minute Guided Lying Down Yoga
Drawings from Pleasant and Unpleasant Event exercise
WEEK FIVE
22 minute Extended Meditation (moving through breath, body, sound, thoughts, emotions and open awareness – the stuff of everyday life)
Autobiography in Five Chapters (remember, this work is not linear!)
Common Stress Warning Signals
How to meditate in a moment
2 minute video of Jon Kabat Zinn on what is mindfulness. Jon created the internationally acclaimed and most widely researched mindfulness curriculum, Mindfulness-Based Stress Reduction (MBSR). Our 8-week class is base
WEEK SIX
Dr. Judson Brewer article on curiosity and the Hmmmm practice.
WEEK SEVEN
Guided Formal Mindful Walking Practice – 12 minutes
*** Consider applying the 4 principles of Mindful Speech to the way you talk to yourself! Is it really true? Is it useful? Is it timely? Is it kind? So often we tell ourselves things that we would never say to a friend and are hurtful, usually not true, and don’t help the situation. I forgot to raise this in class, but it is huge!
WEEK 8