Mindfulness-Based Stress Reduction

Eat one raisin slowly. Notice texture, taste, weight. First taste of mindful attention.

45-minute systematic attention through the whole body, lying down. Foundation practice.

Seated attention on the breath as anchor. Return whenever attention drifts.

Bring the raisin exercise to a whole meal. Slow down. Notice what hunger is.

A three-minute reset: awareness of what is, anchoring in breath, expanding to body and world.

Pick one daily activity — brushing teeth, walking to the car — and practice attention there.

Gentle yoga sequences done with full attention to sensation and breath, not performance.

30–45 minutes of sitting practice. Build capacity for staying with what's here.

Watch thoughts as events arising in awareness rather than as commands or truths.

Stop, Take a breath, Observe, Proceed. A short circuit for reactive moments.

Direct phrases of goodwill toward yourself. Often the hardest direction to send them.

Deliberately turn toward a difficult body sensation or emotion in practice. Make room.

Six hours of silent practice with group. Eats the ordinary self for a day.

Bring attention to listening, to the pause before speaking, to the body during conflict.

45 minutes daily, six days a week, for eight weeks — the original MBSR protocol.