deborahjordan1@gmail.com

The learnings that were most meaningful to me were the loving kindness meditation (I had not done it that way before), the long meditation (I appreciate doing as part of a group) and the discussion about communication.

Mindful movement, mindful communication with a partner, sitting meditation

pennyfoxmft@sbcglobal.net

annebrodellmft@sbcglobal.net

2 body scans and one model eating exercise

amyleonard64@gmail.com

Yoga movement meditation, a sit turning towards discomfort as it arises, walking meditation, a reflection about an unpleasant event and a brief closing meditation

Turning towards pain and discomfort. Poem "Unconditional" (which I really loved) S = P x R.
Stressful things --generated a list. Stress happens in the body. Where do we feel it in our body? Polyvagal theory--Unsafe and Safe. Sometimes we can get stuck in a state. What do we already know to do to regulate our nervous system? What are ways we regulate that could be harmful in the long run. Homework notice cascade of events and where it goes in the body and what we do how we respond, awareness, turn towards.

pennyfoxmft@sbcglobal.net

I watched the entire video and participated but it was not recent so I don't the names of the practices.

Perception: that our minds have the ability to become aware of so much more than what we process - if we consciously notice more, we can change some perceptions and preconceived notions.

I did watch the entire video and participate but I do not remember the names of the practices in the video.

Skilled Communication: Being aware of how we interact and engage in relationships - what comes up and how we either respond or react - depending on how we notice and become aware of what is present and the feelings we keep about the person.

samantha.n.mattern@gmail.com

Affectionate Breathing, Soles of the Feet, Mindfulness in Daily Living, Ways we are already compassionate

We discussed resistance and what to do when it occurs. We also discussed backdraft and I found the ABC tip to be quite helpful. The explanations for resistance and the difference between noticing it and actually acting on it were also really helpful. The soles of the feet was the most helpful practice I've done in the class. I've done it via the workbook, but doing it with the class had a different flavor that I found more helpful.

christychantel@hotmail.com

Giving & Receiving Compassion, Discovering Our Core Values, Living with a Vow, Silver linings, compassionate listening

Giving and receiving compassion is a core practice in this class. We practiced breathing in and out for ourselves and another person to help us build the capacity to nurture ourselves and be there for another person. Core values give meaning to our lives. However, suffering can also be related to core values when we are unable to live in accordance with them. Values are differentiated from goals. Values are a guide (compass) and goals are things that can be completed. We discussed the difference between social norms and core values. We can create a vow (daily intention) based on our core values that can keep us oriented towards our value.
We discussed that growth can come from difficult challenges and how the gold filled cracks in a kintsugi piece remind us of the beauty that can come from struggle. We talked a about “silver linings.” We talked about using this idea of silver linings to help us listen compassionately. It can be hard to just listen because it is hard to witness or empathically feel the pain of others. Self-compassion enables us to hold more pain without attempting to fix, or distract, we are able to listen with our hearts. This was explored in session in break out groups.

seanmeephd@gmail.com

standing mindful check in, sitting mindful observing intention. Also on last video looks like body scan was started but not included on video, so I did recorded body scan from mindfulness nw.

switching from regular state with thoughts and focus on tasks and maybe judgements to more body awareness which only occurs in present so becoming more present. using breathing as anchor but also being aware of all body sensations and emotions and noting thoughts. and a general orientation to the class and how it will work and gen rules like confidentiality, and use of manual and weekly assignments.

Clancy.Roberts@gmail.com

I practiced the 40 minute open awareness exercise, engaged in the reflective activity thinking about my experience in the class so far, and I participated in the short mindful movement activity.

I found the visual of the stress response helpful as I’ve found that my growing awareness of ways that body reacts to things helps to change the way I respond. I was reflecting on a recent stressful situation that I went through with my husband. While the situation was stressful and overwhelming, I felt aware of my fear response, feelings of fatigue, and was able to do a quick body scan and take some deep breaths in order to respond in a more favorable way. I struggled with the open awareness exercise and I was being very critical of myself so during the reflective exercise I decided to think about how I might improve going forward in my practice.

jacalvet@sendancenter.com

Mindful movement, longer sit, mindful walking

Gratitude for Small Things, Self-Appreciation

Giving and Receiving Compassion, Living with a Vow, Compassionate Listening

Compassionate Friend, Self-Compassion Break in Relationships, Compassion with Equanimity, Meeting Unmet Needs

Sitting meditation- repeating an anchoring phrase, 4 strategies to try with pain or discomfort, Gentle mindful movement, and mindful walking. Also covered STOP

I found the strategies for sitting with discomfort during mediation were helpful as this has been a challenge for me throughout the class. It was definitely helpful to have permission to make subtle mindful adjustments rather than attempting to remain sitting still. This 'pushing through' discomfort it definitely a pattern in my life that doesn't always serve. I also appreciated the information on stress, particularly chronic internal stress- 'second darts'. I have a tendency to dismiss my internally generated stress as 'less real' than external stressors like tasks, to do lists, or other stuff other people who be able to observe. I also appreciated the discussion of the buddhists origins of MBSR, which makes me curious to explore more.

Mindful Movement, gentle yoga, the purposeful pause

nicole.e.gerber@gmail.com

45min open awareness sit, followed by discussion, then brief movement meditation, 20 min break to complete the mid course check-in form, the last hour focused on the stress triangle and preparation for the day long retreat Saturday.

Discussion of the default mode network and the task positive network. The idea that when the DMN and negative bias get together as we are hard wired (like the anxious caveman) we run the risk of further ingraining the neural networks that focus on the negative meant to help us, but often not serving us as we slingshot focus to the past and future anticipating our environment. With moving our awareness to the present moment and TPN we shut down the DMN that can't function at the same time. Increasing our neural networks, changing our brain toward the TPN, present moment. Responding, noticing, vs reacting, anxiously anticipating or attempting to predict. This shift though not taking away difficulty allows us to experience increased regulation, clear headedness, and maybe even more joy.
After the break the class came back into sessions to review the homework and experiences with stress over the week. Then applied some of those situations to the stress triangle. Moving from stress - automatic/auto pilot - Reactivity to stress - awareness - response; hopefully leading to more choice and curiosity when experiencing a trigger.