Series 1
These programs constitute the core practice curriculum of mindfulness-based stress reduction (MBSR) in the Stress Reduction Clinic. They are meant to be used in conjunction with Dr. Kabat-Zinn's book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. You will find extensive descriptions of these practices in this book, as well as pictures of the mindful hatha yoga sequences. Thousands of people have used these programs either alone or in conjunction with the book to develop and sustain a meditation practice based on mindfulness, and to benefit from its stress reducing, healing, and transformational potential when practiced regularly.
CDs
After more than twenty years in the form of audiotapes, these Series 1 guided mindfulness meditation
practice programs available as CDs due to popular demand. The content of the
CD program is identical to that on the tapes. The CDs are packaged in a protective folder that
includes a page of instructions on "How to Use Your Mindfulness Meditation Practice CDs" and a note
of explanation about the program from Dr. Kabat-Zinn.
CD 1: Body Scan Meditation 45 minutes
This is the first guided meditation program that people use in the Stress Reduction Clinic. The
body scan is a closely guided journey through your body as you bring moment-to-moment awareness to
every region in turn, starting with the toes of the left foot. It is done lying on your back if
possible. Through regular practice, it can help you to enter and explore deep states of relaxation,
become much more intimate and accepting of your body as it is, learn to work effectively with body
sensations and feelings of discomfort and pain, and cultivate increasing powers of
concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging
awareness).
CD 2: Mindful Yoga 1 45 minutes
A gentle sequence of mindful hatha yoga postures which help build strength, balance, and
flexibility in both body and mind.
CD 3: Sitting Meditation 45 minutes
Detailed guidance and instruction for the practice of mindfulness meditation in a formal
sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long
stretches of silence interspersed within the guidance for you to practice on your own. Sitting
meditation is the traditional core practice of mindfulness meditation.
CD 4: Mindful Yoga 2 45 minutes
A different sequence of mindful hatha yoga postures, including many done standing.
Series 1 CDs: 4 CD set, sold only as a complete set $30.00
Tapes
The two Series 1 tapes were originally used by the patients in Dr. Kabat-Zinn's classes in the Stress Reduction
Clinic. They are also used in conjunction with Dr. Kabat-Zinn's book,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face
Stress, Pain and Illness You will find extensive descriptions of the meditation practices used
on the tapes in this book, as well as pictures of the mindful hatha yoga sequences on the reverse
sides of both Series 1 tapes. Thousands of people have used these two tapes either alone or in
conjunction with the book to develop and sustain a meditation practice based on mindfulness, and
to benefit from its stress reducing, healing, and transformational potential when practiced regularly.
Tape 1: Guided Body Scan Meditation/Mindful Yoga 1 45 minutes/side
This is the first guided meditation practice tape that people use in the Stress Reduction Clinic. The body scan on Side One
is a closely guided journey through your body, as you bring moment to moment awareness to every region
in turn, starting with the toes of the left foot. It is done lying on your back if possible.
Through regular practice, it can help you to enter and explore deep states of relaxation, become
much more intimate and accepting of your body as it is, learn to work effectively with body
sensations and feelings of discomfort and pain, and cultivate increasing powers of
concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging
awareness). Side Two has a gentle sequence of mindful hatha yoga postures.
Tape 2: Guided Sitting Meditation/Mindful Yoga 2 45 minutes/side
Side One has detailed instructions for the practice of mindfulness meditation in the formal
sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long
stretches of silence on this tape interspersed within the guidance, for you to practice mindfulness
on your own. Sitting meditation is the traditional core practice of mindfulness meditation. Once
learned, the sitting meditation practice can be used anywhere, for any length of
time. Side Two is a different sequence of mindful hatha yoga postures,
including many done standing up.
Series 1 Tapes: Two tape set, sold only as a complete set: $20.00