Body Scan Meditation
A guided practice of moving attention slowly and systematically through the body, noticing sensation without trying to change it. Usually done lying down with audio guidance, 20…
program · all sources
Mindfulness-Based Stress Reduction (MBSR)
paidaligned IDG relationresearch-based8-week program; 3 core practice forms
The 8-week secular mindfulness program that seeded the field: weekly group sessions, a day-long retreat, and daily home practice built on three core forms — body scan, sitting meditation, mindful hatha yoga. Among the most researched inner-development interventions in existence.
mindfulness.sph.brown.edu — Jon Kabat-Zinn (1979, UMass Medical School); teacher training today via Brown University Mindfulness Center & Global Mindfulness Collaborative
From the collaboration doc
Proposed by Shilpa Saluja.
“Mindfulness-based practices like MBSR are strongly supported by research for improving mental and physical health: benefits for depression, chronic pain, anxiety, insomnia, and ADHD.” — Shilpa Saluja
Tools from this source (4)
Mindful Pause (Informal Practice)
The informal half of mindfulness training: bringing awareness deliberately into everyday activities — pausing before responding where one would otherwise act through habit or im…
Mountain Meditation
A guided visualization of yourself as a mountain: grounded, dignified, unmoved in essence while weather and seasons — moods, pressures, crises — pass across your slopes. A stabi…
Sitting Meditation (Breath-Anchored)
The core formal mindfulness practice: sitting upright, resting attention on a chosen anchor — usually the breath — and each time the mind wanders, gently returning it, without j…