1. Alternating the Yoga practice (Lying Down Sequence) with the Body Scan using the recordings for 6 days. You have a choice to do the yoga practice either by listening to the guidance using the audio recording, or by self-guiding using the handout. You might try alternating between the two options.
See Note/Caution at the Course Introduction section regarding yoga
Mindful Yoga: Lying Down, by Mark Dannenfelser (use recording 6 days this week, approximately 45 min)
Body Scan, by Mark Dannenfelser (use recording 6 days this week, 45 min)
2. Sitting Practice (using the recording for 6 days, 15 min). Practice sitting with awareness of the breath. This is not about controlling the breath, or doing a breathing exercise. Just try being with the breath as it is, and noticing when the attention wanders. As soon as you notice that the attention has wandered, deliberately return the attention to the breath. When it wanders again, bring it back again.
Sitting With Awareness of Breath: No Verbal Guidance
*IMPORTANT NOTE: Disclaimer: The content of this course page (recordings, handouts, suggested exercises and worksheets, etc.) is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information for diagnosing or treating any medical or health condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Always work within your own range of limits and abilities. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider before, during or after using these suggested practices. The information provided herein should not be used during any medical emergency. Call 911 for all medical emergencies.
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