I’m going to try and do this as an overview, as really I have so much to say about every point.

There were only 6 participants this week (plus 2 training practitioners, and the mindfulness teacher who mostly stays silent).

Started with a 3 stage breathing space. We were meant to do that 3 times a day every day. I did it once during the week… We first looked at how we are wired to live with a negativity bias

Negativity bias scale - 3 positive stars on one side, a small negative on the other, the negative holding the scale down.
Image of character telling the brain to look at a pile of good things, the brain responding not now can't you see I'm busy - whilst looking with a magnifying glass at something negative.
Image showing that we live with a cycle of looking for and solving negative experiences whilst the positive just enters and exits the brain.

We then watched a neuroplasticity video

We split up into breakout rooms then to discuss home practice for 10 minutes. I was with 2 new guys, one whom I feel more comfortable with than the other. We spoke about what we did over the week, and anxiety, and how being aware either lessens it or makes it too much.

Back in the main room we shared what we discussed in the breakout rooms and when asked I said hi. We looked at unpleasant experiences and being that I was anyways freaking out after saying hi I stayed with it (I’ll write more about it). I decided to try use driving as a mindfulness activity. When I drive I get so frustrated behind other drivers or red lights – feeling trapped. Mindfulness (not listening to a practice!) may help. It will be interesting to see.

Next was looking at pleasant experiences. We can focus on pleasant experiences, and what they will do. Then did mindfulness walking – I did it for a couple minutes, then just curled up and listened as the others walked. No space in my toom and I couldn’t do it… so I didn’t.

We had a break. After that we did a mindfulness practice observing thoughts. I shared what I thought after and wasn’t understood but left it (that will be another post. I was so brave speaking!!). And ended off with a FOFBOC practice – grounding yourself by placing your Feet On the Floor, Body On the Chair and being aware of it, before reading this image/poem – autobiography in 5 short chapters. (I had a lot of thoughts on this).

I walk down the street.
There is a deep hole in the sidewalk.
I fall in. I am lost. I am helpless.
It isn’t my fault.
It takes forever to find a way out.
II.
I walk down the same street.
There is a deep hole in the sidewalk.
I still don’t see it. I fall in again.
I can’t believe I am in the same place.
It isn’t my fault.
It still takes a long time to get out.
III.
I walk down the same street.
There is a deep hole in the sidewalk.
I see it there, I still fall in.
It’s habit. It’s my fault. I know where I am.
I get out immediately.
IV.
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
V.
I walk down a different street.

This weeks homework is 3 stage breathing space 3 times a day, filling in pleasant experiences diary, mindful walking, mindful activity, and mindfulness practice every day. This morning I listened to some practices for an hour. When I go downstairs now I’ll try be mindful of my walking. I can’t do 10 minutes mindful walking since 10 minutes walking usually leaves me dizzy.

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31 thoughts on “MBSR (6) – overview of week 4”

    1. Cool! Makes sense for this specific course follows a curriculum even if the exact images or videos are slightly different.
      I love that you learnt mindfulness in school!

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  8. There’s so much I love about this post! The neuroplasticity video clarified what I’ve believed for years. I loved, “I was so brave speaking!!” Keep speaking up! I hope you have the opportunity to ask questions. “Autobiography in Five Short Chapters” was one of my favorite tools to use in my counseling groups. It can apply to so many different situations. I’ve read it so many times, it’s easy to visualize the scenes in each chapter. Keep practicing! The changes really will become second nature the more you practice.

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    1. I’ve so much to say about each point 🙂
      I literally just said that I’m saying hi for the first time. When we read that it gave me hope kinda.

      Liked by 1 person

      Reply

  10. wow! i loved portia nelson’s autobiography. it was so simple, but it explained so much!
    the comics are great! they make so much sense- when there’s a black dot on a white page, the mind immediately trains all focus upon the single blemish. it chooses to ignore the white space all around!
    it’s great to read about your MBSR experiences. i think my mom has done a similar course…
    keep writing, E.
    ❤ ❤ ❤
    love always,
    [gotw}

    Liked by 1 person

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