H��6�3 #C����bD2�RR+2\�eE When you are ready, let your eyes drift closed. meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling. �6�`��;G�j���zp��.� �u �^@�8:��D� endstream endobj 22 0 obj <>stream ��6{�� 9M\'������?w?�m]d�Y��u�/�E5u[�!8�2Y���j�L�a�����@��y���,�ߛ�k���PI����+OӼ()d@��{��4���ϻ�� W$e�R(L5�z�o�Y�P�Q���y�d����Ng��v?�M�*��>�U9��h�!��EbrX���� |�����&��Tv{v��40�b���;�{7Y�I{����s�_t>4�@�~�> s:�s�X� l ��.�U{��E@}�c�^��i*�R��>>)n��pAxH[5߈�>��p�z'b��_������W�{pk���9\��:!�� R�� �9�� Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston. The Mindful Eating Script written by Christine Milovani, LCSW, based on information from Kabat- Zinn’s book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness published by Delacorte Press in 2013 and McWatter’s article Min dful Eating 101: Eating Written Meditation This script is based on basic meditations, and those for coping with anxiety. endobj endobj When there is a specific area of our life that’s leaving us feeling stuck. endstream endobj 97 0 obj <>stream This is why a combination of sights, sounds, and feelings has been incorporated into the scripts. Transcript for the Lovingkindness Meditation Author: VACCHCS Stress Management Program Subject: Transcript for the Lovingkindness Meditation Keywords: self-connection, relaxation, meditation, mindfulness based stress reduction, MBSR Created Date: 12/20/2013 1:46:06 PM endstream endobj startxref _�Iϴ��&[)����p�H@�^��ׇ��"���DC����];����ׇ0�S�5c���c�1��. ťIu� �� ��f�(4*�˛Pi3�S!���0�F�4�[^�_�P` .�G� Change to chill is a web-based organization that helps people, including children and adolescents, to beat stress and develop emotional resilience. endstream endobj 94 0 obj <>stream j���l�R�?�,��RYd�Q��\hQ���&��V`2o,��P֡����O%�RF)��Ue�!��R VPe�t%���*oY7�U�,���V�Ԕ��L�dޠR��G��JQ�ҢU�Q��Q�*�|�j�V�,Z�R;T�^W���꾨. h�bbd``b`j@�� H��d�G3�$� �H{���d`bdX���H9���'� �C Sitting practice (approximately 20 minutes), using three meditation “skills” – on purpose, in the present moment and non-judgmentally o�W�:���A����]zcs��?ؠ�3�H�s�]����MV���W�����,�+�T$`A` ���3�|r ��?���rsο�yZ���3���90�^/’�ݤa�]�{�dͷ�x�����rW�Jt uX�h���LNz^gh� �XsV\2ٕ�Ι֗�2�e����"¼ �I��L��0-�J2��R�3 e�c]3�g�>�n����:�������˫a���p5��P�p��J�]JrS|4��Bݍ�z�5d��:�Yo�ɳ�0�c~ӻ��XN��1�w�Ifp��&0�� �OE@g�$v��p��G��h�{/y����m�����!�i(Ƒ��9˿��'���3�F|�_�S�:��I)��gh /x�6�&���4���ye�SLêdr�d�%��Y��C��g�Y���/�B�� �P;�%O�y/�:Z <> H��T�N�@}�W�c*����WBH�֦�F%ny���Д$@.��3�6���Y�����s��N�,$��pS�>�$\o�^�?�KyU���с�P����C���h���h�#( Z�������@#�� 106 0 obj <>/Filter/FlateDecode/ID[<124D38FB66B95144AA8E0BE899AF32B0><2DDD6CAD9FB5CF438C7AD4F6DD23AE69>]/Index[90 30]/Info 89 0 R/Length 86/Prev 1237353/Root 91 0 R/Size 120/Type/XRef/W[1 2 1]>>stream stream <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> <>>> h��W[o�J�+����{�^�R�D�I�JNT8'�l�U��v����7��% M��rd������|�,�LF�E�IcX1%�ḥ1�x4�I�%���"Ϣ� Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life. With practice, it is possible to expand your participants’ range of awareness. h�TP�N�0��AI�-HU�c�p�ha�%n�tu"7���D���޳�{��E��M�FG�q�+�3N����:��d3� 2��m�8w4zh! H�|�kX��wYX����33"%�^�꣨ъQ[�4FQ�5ͮ��,.������vggo� �@E4�/hЪ5$�I�X����F��\41g�k��C���g�����93�;��VEG��j��ܵ�/Z0!�VP\P��f�4�Zj�I������Șx#�Pט�ȿ6Ƽ�R�&����I��cR���R��>|�Z^c�URS222�,���fjeME�yc�]���Vn�T�M����Rj��� 4 Mindfulness Activities for Groups and Group Therapy. Choose a quiet place and time to practice your meditation. Right click link below to download - then choose "Save File As" or click to listen to the meditations: Self-Compassion for Caregivers [Video - 9 minutes] Compassionate Friend [18 minutes] Giving and Receiving Compassion [20 minutes] Affectionate Breathing [21 minutes] Compassionate Body Scan [24 minutes] Change to chill gratitude meditation script. ]���;@]�m�� �j��I'�e�0���;�堉?���tY%���X��߀����q~�'�$�gp�杼J�����j�$&�2Z�gۊ�d��&�aT|�S4�Xz٧���I=��e�ß~����!�56�`Zf�F��x��È�"��D��*#XĽ ރbFr�"͔�Xd$3X��W�^b�}!g=�X�.�A�d�&M5�G�Z���^�ݐ�t:u���v��!0��[[�-�"�I����yՖ��X,,�W�9ҵteZL�̢�=�=8i�����`^��y��� @��FV�b�*��&��jqm�h�j,�ޢ���B��]�N,ڼ�b5��j#M�?�4��i�b��nL7��w��2?�g4��h�h�x?�z7�:T��K���I#R�%�@�Lٶgf�a����,�B�(�yE a�pJ`e�D���_%��>n�V!Z� h����Zb����*b�%I-� e�����j9IS �ɡ�r�Q3��:1�3>5�6,�_?\�x�o"��o�vfԆ��69�뤸?%"m��I�2��t�1z�p��c_ӛ�"�$�8�61����Y��Y�;zKVN������+�oL���������?������o}8#�w����2e�$~���2�XHA�e��Q��&W��:�d#��F�����ҕA#�KH�G�_ "U=} 45 0 obj <>stream

Group therapy that incorporates mindfulness has shown some promising results. h�b```"]CQe`B��p���ދ @�t�#�CP�2���u lf �� ��[D6;��^ڢ�:�:��5^a �Ի�[��|wQ���T���͛j��m��h_����o�pkC��uϝ����9�v��U��\�^��u�~}u�2�W�ʭ��8�λ^�po�>���F���Ӫr�e8��:�v�60�ČI?m�\ގ� ����:�,6 f� q�4:�l!��dt�� �`�P0�A��c �i�dA��T�� �Z���X�"",3�051�]`��x���!�Z�8�� 9��'�1��� �5�A.�[0q1����Ȧ���ƪ{�� c�F=���H�ez����6@� I͍� 0 2. meditation, I started RAIN by recognizing and allowing the discomforts of my body, and the sense of feeling depressed. Out of their numerous self-help resources of mindfulness and meditation, the gratitude meditation script is … XB �p�� ��1��,�� ���n�ē��_�u�[���qƕ0�����E��ލJ���n���;͜D)���.\�yz�?��F٣n�M��. %%EOF A brief mindfulness meditation practice to relax your body and focus your mind. <>

%PDF-1.6 %���� A 3-Minute Body Scan Meditation to Cultivate Mindfulness. ��*������~����u���U,��C��'?��1�N+�JY+)Dj��j�yd2*!�o�4k�^(F9a�6�q3�qMlj"��pHX��A����7��ݿPj�n\l_�D�XcP�|��e���֚���Z)%�gK����h��|'g��Y|�F��Ґ�VD�]]����-n� (Ig��0YU����U">�S��J(���L���AW�d�s3Fo��ї�Y�������Z.�׭�M�Q��nz� endstream endobj 91 0 obj <> endobj 92 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/TrimBox[0.0 0.0 432.0 648.0]/Type/Page>> endobj 93 0 obj <>stream By Greater Good Science ... for those new to the body scan, we recommend performing this practice with the audio. %���� S�R�8��%Y�,�m�8���~�:?v�3|["rV}G��ˎ(��� hޔX���6���O����[��m�E?��?h���W�����w��lY���Ao�ki8s�̙þ��}H�z��f�f� IH6�Y�%����4gk���+�%ds�-�����4��r���������:!l�d� ��'7Jl\�+�HG,ƈo~�)4aQ�aq�)ai��b��f���O����l���)�5�U��p#UC�C:- H�\�Ak�0���:����Y�0����C�/�pl%54�Q�C�}5��58��vggº�춻؍����fF{�b�¥��&�C8u��K�v���6�6�z0En��.c8��7Ue���2���[��!ܛ�OjC���޽o����_��3�C�̮V� �,�R��9�bj{ص��o����m����4��m�uRO�T�|�l���� ��u.ʶñ����J�f�a�y1���� /�B�#;�����H~/�K��,�+�+�+�+����B}��P_�/���� �L�N��!��,�Y�2:ft��8�a�ҧ§�^Q��W�+=+fEeE�,Y�+�7���ksM)���yL;���b����~����` �u؇

4 0 obj [�\���}6�֗j���p�N��N}V�.�^���6M�Y�}l��vg��{{xt��}��K�&�p�k�)�Z ߪKp���i����t{�{>W�� �����2u߄�P�a��s��E�֮|��:]��sn;��?՘��/q�b��u��}�5�W�y��[��#�����,����bI^�W�� `!ؓ=X�p(�l�g�3���bC�D:� %PDF-1.5 The following is a mindfulness meditation script that you can use to help overcome social anxiety disorder (SAD). endstream endobj 95 0 obj <>stream

)P44P��Z�"B��i�=�Dn/�� �ƃ�{3�1�[s� ݦ�ΪHw������}P�a���1�9��ӏ�eѼ�*���m��n �(�e�?��U����"��g���Zy��w�_�'���_��j����襾r4�U{��ب�%N;�u�Y�������=s�E���B#:�0x�)e%�:��,�J_IyGd`�y Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. x��Z[o�:~���GHQ�n@Q���{�nw��yP�V��������E��L%�E�Ԓ�!9��7�]~g��_~���~��>}��.���ئ;?�����1�S¿Hp�d�(�)�ߞ�]��-7*a_���3v��3c�1��H����2�%!�%\~l�պ�ߣ���}y�����M������I]~/7ծ�W������_�M�����t���5o�p�2�"F��qʓ����!�����g�[��n�~~vuC�~m7������7t�4{gC�]D��.p޵m]F��"P$���E!O�^��ջ8hWIP�W�dP�� >D�3|xP���E,x� Meditation scripts come in handy when we want something specific from our meditations. ?��I���"���m�: j�Y�#ӶY�$��������Nl�04M�^�#y����0�����9v�k�D���`RR[�Hp�C*(�QIp�pT+�����B�҇�+��.m���ݧ�� �~��Ų�]^W��[�v�-W.ˊ�f6�����H\U��h�_axwS���{s��. 1. 0 It is as effective as cognitive-behavioral therapy (CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, & Antony, 2013).. ���A�p:� I heard an embittered voice: “I hate living like this.” And then a moment later, “I hate myself!” The full toxicity of self-aversion filled me. %PDF-1.5 %���� 2 0 obj 3 0 obj F/ɼ`����E�8n!�X2Ȧ2���O���d�.6g�M�&3�x����" �� 90 0 obj <> endobj h޴�mo�6�� 119 0 obj <>stream

endstream endobj 96 0 obj <>stream Take some time to place yourself in a comfortable position. endobj 2. h�b```f``R�����cf`a�8�p݉3��aP�R� ��!N(f`� j �æд�Ax���/&1�;ç=@��;�����)�gT0 �~ endstream endobj 19 0 obj <> endobj 20 0 obj <> endobj 21 0 obj <>stream 29 0 obj <>/Filter/FlateDecode/ID[<5586039BBDDA27298AC2B6998F006272><6D0A2241D0EAAA488FE6DCA267C3F6E0>]/Index[18 28]/Info 17 0 R/Length 69/Prev 37044/Root 19 0 R/Size 46/Type/XRef/W[1 2 1]>>stream ?�p����0TO��;[dGSB��wB�5��H�-X�B]�j���� �� �QJ=���d��o��h~4�?�/�H�;�y����2'���b$[p����Zq` ��jg endstream endobj startxref 1 0 obj For a more in-depth class experience, see our 6-week online classes». �D& Then I began to investigate my experience more fully.

N�-���0\��h/����'���'Q�mo�6����I���;1)K������Ϳf�>�e���OkL��J�u):M:��Q�+kjd�|�6��;PVl��0Jt�!�7ﵸ0bYv{6�g�C��\�Ep�,]�2�cqr_~�] o�Z�\�oJM�ȂEuh3��z`� s�x��C��;І�y��Ϣ1�JQ+-ܯ�Y�B�� 1��Vf�퐄)>k��@�)�����;W{�J~/���2P�O���jGL%�V���=��Pq��7s���A�6��ٟ��ÁA����)AX�3鐔.p�e�� =�~4u�4��Ý*n>kR�N0���s:@�ר6��~�{+�. endstream endobj 98 0 obj <>stream %%EOF Gratitude Meditation Script Build your “resilience muscle” through gratitude in this meditation. m)��ߪ.�|�`J`_c��WvRL_tx&}HH�S-費Б&�A�ֱ�k$`2��M�6���d�"_8�Z$�|��d��bJ|� �g8��ƹ��?w���xŀ�̢~�M C� �1�� �ՔM?u�����*{~co�'T�|��+2\O*�� 7��n�v�d[��:h�6��d��tus�� ,����s��r@��!�yͥ �&Fʺ�c��t����a�_�}����&c,���/��>Qh��h���C7կ��kA�^'9Oc��^Q,x���;���ȿ^T&��5�ݐ�iH�j�m�&�X�d@�V����_{).���u�����KͿC�K��ύX(���U���|>� p�h"fj"�c-��� ֒�c�p"֬��g�y���� �� Z�@��d `Lh��DM|��R��-]Aa��+�nR�a% �ϨО�a;eMf��yYͲ�ӄ�f�M�E���: �{`:����W��2E>�|��=c�#�|�Szzzxz��n�nn�n7O7���������M��+�+�krve}E}Mή�ٕ����+��$}%����9(r�$Mr0�`���lp�$K21:�-�ĒL,���lp6:�7�8�Q������>��~�؊s��=��k������]�� )�� h�bbd``b`�$�A�T ��H0�I\�lAπ�\��7܊ �u@�#Hd�\l@�ҝ���d #�Ɖ_ Lw -

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. 1V=�9&sˬč����O=$�� "1�̰3�l�`x����ih�xP��@��Tr��Ҵ�~Q��_��k�C���gd�9�����I��I��8�b2=���S19ν �+ģ�Ocl��}jY���%�"�p!��m���$ �[�I�����9&A����X�Xr=���g��]�A9��������5?N�ءq4A��-��m:X7�j�Ʈ&����I�W�ެ\-��؝�E���Χ�*�ƅ��K��D. While mindfulness is innate, it can be cultivated throughproven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible

endstream endobj 23 0 obj <>stream For an introduction to mindfulness meditation that you can practice on your own, download the UCLA Mindful App (iTunes / Google Play), stream, or download the guided meditations below.

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