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These mp3 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.
As the technology has changed over the past thirty four years, these Series 2 guided mindfulness meditation practice programs, first available in audiocasette form, became available in the form of CDs, and now, as digital downloads. The content of the CD program is the same on all platforms. You will find that audiotapes are mentioned in the Series 2 meditations because of they were originally in that form alone. The Digital Downloads include a PDF download 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.
Series 2 is a set of four Programs that include Tracks of different lengths, designed for people who want a range of shorter guided meditations to help them develop and/or expand and deepen a personal meditation practice based on mindfulness. It gives you programs of varying lengths to use on different days, depending on how much time you can make for formal practice. They are a way for you to make maximum use of the time you do have to develop a strong and enduring daily practice.
Series 2 includes a range of mindfulness meditation practices on the different Programs. The first Program (#1) is devoted to three sitting meditations of varying length. The second Program (#2) has the three lying down meditations.
Series 2 also includes one Program (#3) with a guided "mountain" and a guided "lake" meditation. These images are used in the service of strengthening one's understanding of mindfulness practice. They speak to deep aspects of the psyche and support the cultivation of silence, stillness, resolve, and wakefulness.
The last Program (#4) is silence with bells at various times. These guided meditations were developed to accompany Dr. Kabat-Zinn's book,Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (Hyperion, 1994, 2005). Wherever You Go, There You Are encapsulates both the spirit and the details of formal and informal mindfulness practices in an easy-to-read format that suggests some of the infinite ways we might bring mindfulness into our everyday lives.
After almost ten years in the form of audiotapes, these Series 2 guided meditations are now only available as CDs or digital downloads. The Digital Downloads include a PDF page of instructions on "How to Use Your Mindfulness Meditation Practice CDs" and a note of explanation about the program from Dr. Kabat-Zinn.
Sitting Meditations: 10 minutes / 20 minutes / 30 minutes
Lying Down Meditations: 10 minutes / 20 minutes / 30 minutes
Mountain Meditation: 20 minutes / Lake Meditation: 20 minutes
Silence with Bells: at 5, 10, 20, and 30 minutes. Helps in practicing on your own without guidance, yet keeping track of the time without looking at a clock.
Silence, with bells at random times up to 30 minutes. Helps in developing calmness and equanimity (non-reactivity), as the bells ring at irregular intervals, sometimes loudly.