Participants in the MBSR Program practice daily with the guidance of recordings in MP3 format and/or on CDs provided in class. Please feel free to download and/or share these guided practices.

File size ranges from 1 to 7 mb. You may download and add them to your MP3 player or iPod, or burn them to a CD.

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Download instructions:
1. PC: Right mouse click on the link and from the menu click on "save link as"

2. MAC: Ctrl-Click and "Download Linked File"

3. Once file is saved you can either listen to it on your computer, load it to an mp3 player or burn it to a CD.

• Album 1: Stopping, Breathing, Body Scanning and Progressive Muscle Awareness Practices
• Album 2: Mindful Yoga and Meditation
• Album 3: Informal Cell Phone & Driving Practices
• Album 4: Bells & Silence
• Album 5: Body Scan Practices

Album 1: Stopping, Breathing, Body Scanning and Progressive Muscle Awareness Practices

• Body Scan (long version) (48 min.)
  
• Smiling to the Body Scan (24 min.)
  
• Stop/Notice/Breath/Release (2 min.)
  
• Progressive Muscle Awareness (17 min.)
  
• Body Scan (20 min.)
  
• 5 Breath Introduction (5 min.)
  
• 5 Breath Practice (18 min.)
  
• 5 Breaths in 5 Breaths (5 min.)

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Album 2: Mindful Yoga and Meditation

• Instructions Turning a Stretch into Yoga (3 min.)
  
• Turning Any Stretch into Yoga (9 min.)
  
• Carol Dickman's Bed Top Yoga (33 min.) www.stretch.com
  
• Sitting Meditation Instructions (5 min.)
  
• Guided Sitting Meditation 25" (26 min.)

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Album 3: Informal Cell Phone & Driving Practices

• MBSR Overview (1 min.)
  
• Phone Practice (24 min.)
  
• Driving Practice (3 min.)
  
• Red Light Mindfulness (3 min.)
  
• Red Light Stretch (4 min.)
  
• Bee Humming Breathing for Driving (9 min.)

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Album 4: Bells & Silence

• Bells Every 2" (11 min.)
  
• Bells Every 3" (31 min.)
  
• Bells_Every 5" (16 min.)

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Album 5: Body Scan Practices

• Stop/Notice/Breath/Release (2 min.)
  
• Progressive Muscle Awareness (17 min.)
  
• Body Scan (20 min.)
  
• 5 Breath Introduction (5 min.)
  
• 5 Breath Practice (18 min.)
  
• 5 Breaths in 5 Breaths (5 min.)

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