The Body Scan

instructions The Body Scan is the first practice introduced in Mindfulness-Based Stress Reduction. It supports increased awareness of the body and integration of body and mind. The Body Scan is also a great way to start working with mindfulness of attention. The Body...

Mindful Movement

instructions Mindful movement or gentle yoga can develop strength, balance, flexibility and body awareness. Our mindful movement emphasizes awareness and balance. Move through the poses carefully and slowly, holding attention inside the body.Please consider the...

Loving-Kindness Meditation

instructions Cultivation practices like Loving-Kindness and compassion meditations strengthen positive emotions and orientations towards self and other. Loving- Kindness is included in Mindfulness-Based Stress Reduction, but not emphasized. In our Mindful...

Mindful Movement with Qigong

The ancient Chinese practice of Qigong is a deep root for mindful movement in our programs. Guiding Teacher Tim Burnett learned the Five Treasures sequence, recommended by the National Qigong Association, from his teacher. He offers it at retreats most afternoons....

Walking Meditation

by Jack Kornfield, A Path With Heart Select a quiet place where you can walk comfortably back and forth, indoors or out, about ten to thirty paces in length. Begin by standing at one end of this “walking path,” with your feet firmly planted on the ground. Let your...

An Exploration of Forgiveness ~ Tim Burnett

To Forgive: (1) to cease to feel resentment against (an offender) (2) to give up any claim to requital (compensation or retaliation) (3) to grant relief from debt. [Merriam-Webster] “To forgive is to abandon all hope of a better past.” – author...

How to Use Insight Timer for MNW Recordings

A convenient way to access our practice recordings is with the free Insight Timer app. There is a one-time set up process to make it easier to use. Please follow these steps: STEP 1 Download and install Insight Timer – this free app offers a useful meditation...

STOP

Feeling alarmed? Getting reactive? Try STOP-ing. By helping you drop below the “story line” and into your lived experience, this brief practice may help you feel the space between stimulus and response. At the very least, it may prevent you from doing or...

Two Feet and a Breath

instructions on returning to mindful awareness throughout the day Pause before opening a door into a meeting, exam or interview… Two Feet – feel your feet on the ground and a breath – be aware through one breath cycle. And continue into the room. A little more...

Tips for Maintaining Your Practice

by Tim Burnett Question subjective experience in meditation Recognize that the mind desires pleasant experience and don’t assume that difficult or unpleasant conditions during meditation mean it “isn’t working.” Meet what is with equanimity and evaluate in...

Levels of Practice

by Richard Johnson Types of Practice As you contemplate putting together your own ongoing mindfulness practice, you might consider these three building blocks: (1) formal practice on your own, (2) group formal practice, and (3) informal practice. Group Practice: You...

A Note on Noting by Stephen Levine

Stephen Levine’s nice essay on the practice of Noting is taken from his book Guided Meditations, Explorations and Healings. Noting is a silent acknowledgment in the heart of what is occurring in the mind. Noting simply states what is without the least intention...