MBSR Mindfulness Based Stress Reduction 8 Week Course

Week 1

Theme: Setting the scene 


Home Practice:

  • 10 minute or 30 minute body scan on 6 days this week on Insight Timer. There are now loads of great mindfulness app to try and see what works for you. You can find our recordings here for the;
  • Body Scan shorter version, around 10 mins
  • Body scan longer version, around 25 mins
  • Choose one daily routine activity and deliberately bring moment-to-moment awareness to that activity each time you do it, just as we did in the raisin exercise eg brushing your teeth or making a drinking a brew.

This weeks poem;

Sisyphus (Sissyfuss) Perhaps It Would Eventually Rode, But…


That rock that we have been pushing up the hill – that one

That keeps rolling back down and we keep pushing back up – what if we stopped

We are not Sisyphus.

This rock is not a punishment

It’s something we have choose to push.

Who knows why.

I look at all the names we once carved into its sedimentary sides.

How important I thought they were, those names.

How I’ve clung to those labels

Who’s right?

Who’s wrong?

How I’ve cared about who’s pushed harder and who’s been slack.

Now all I want is to let the rock roll back to where it belongs.

Which is wherever it lands,

And you and I could, imagine! Walk unencumbered all the way to the top.

And walk. And walk.

And never stop.

Except to discover what our hands might do if for once they were no longer pushing.


Week: 2

mindfulness drop in logo

Theme: From Being in our Heads to Mindfulness of the Breath (Perception)

  • Home Practice: Do Body Scan for at least 6 days of the week again this week
  • Practice the 10 mins Mindfulness of Breath for 6 days
  • Choose a different activity to be mindful of each day, e.g. getting dressed, brushing teeth, first cup of tea or coffee.
  • Keep a record of one pleasant event each day.


This weeks poem;

She Let Go

She let go. Without a thought or a word, she let go.

She let go of the fear.  She let go of the judgments.  She let go of the confluence of opinions swarming around her head.  She let go of the committee of indecision within her. She let go of all the ‘right’ reasons. Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice. She didn’t read a book on how to let go.  She didn’t search the scriptures. She just let go.  She let go of all of the memories that held her back.  She let go of all of the anxiety that kept her from moving forward.  She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go. She didn’t journal about it. She didn’t write the projected date in her Day-Timer. She made no public announcement and put no ad in the paper. She didn’t check the weather report or read her daily horoscope. She just let go.

She didn’t analyse whether she should let go. She didn’t call her friends to discuss the matter. She didn’t do a five-step Spiritual Mind Treatment. She didn’t call the prayer line. She didn’t utter one word. She just let go.

No one was around when it happened. There was no applause or congratulations. No one thanked her or praised her. No one noticed a thing. Like a leaf falling from a tree, she just let go.

There was no effort. There was no struggle. It wasn’t good and it wasn’t bad. It was what it was, and it is just that.

In the space of letting go, she let it all be. A small smile came over her face. A light breeze blew through her. And the sun and the moon shone forevermore.

Safire Rose