READ Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Random House) by Jon Kabat-Zinn
LISTEN Jon Kabat-Zinn's meditation tapes and CDs are available at www.mindfulness tapes.com
LOG ON www.umassmed.edu/cfm provides research links. For contacts in Canada, click on Other MBSR Programs.
MIN 1 Awareness Focus your mind on the present moment by adopting a straight, regal posture. Close your eyes and ask yourself what thoughts, feelings and bodily sensations you're experiencing. Accept those feelings, even if some are unwanted.
MIN 2 Gathering Gradually refocus on your breathing. Pay attention to every breath in and out.
MIN 3 Expanding Keeping your eyes closed, become aware of your body as a whole. Expand your awareness to your posture and facial expression.
Now open your eyes. You'll feel more calm as you go about your day. Try this meditation when you need stress relief.
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