TheMindfulPathThroughShynessWorkbook.pdf

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The Mindful Path
Through Shyness
Workbook
Edited by:
Steve Flowers, MFT
This workbook and program has been adapted from the Mindfulness-Based Stress Reduction
Program and workbook created by Jon Kabat-Zinn for the stress Reduction Clinic at the Medical
School of the University of Massachusetts in Worchester.
INTRODUCTION
Welcome to the Mindful Path through Shyness Program (MPTS)!
By
participating in this eight week program as you read your Mindful Path through Shyness
book, you can take major steps to free your self from shyness, social anxiety and avoidance.
Know that each step you take on this path is a gift of love.
This workbook is designed to support your learning and practice of mindfulness and
to help you bring mindfulness into each moment of your life, particularly in interpersonal
relationships. In here you will find homework assignments for each week of your program
and a variety of different exercises and worksheets to help you along the way. The most
important element of this program is the daily formal meditation practices that you are
assigned each week. If you would like to record your own audio guidance for each of these
practices you may use the instructions in your book, The Mindful Path Through Shyness, or,
if you prefer, guided meditation practices are provided for you at a nominal cost at
www.mindfullivingprograms.com
in the store. Each week there are formal mindfulness
practices (which involve doing the guided meditations on the audio files or disc’s); informal
practices which assist you in integrating mindfulness into the days and moments of your life;
reading assignments, and in some weeks, written exercises and worksheets. Home practice
work-sheets for each week are designed to help you develop and grow in your meditation
practice. You will find a sample of a completed home practice work-sheet for week one. In
the last few weeks of the MPTS program and in the months following your program you will
have an opportunity to practice interpersonal mindfulness with others at
www.mindfullivingprograms.com.
Practicing with others in this way could significantly
contribute to your healing path. Finally, additional readings in the workbook will help you
better understand mindfulness and how to make it the warp and weave of your life.
Please do the daily practices! Like any exercise, these practices can only benefit you
on this journey if you create a discipline to do them. If you make this practice a priority in
your life it will become a way of life for you. Be patient but persevere.
Remember the important teaching of “puppy training.” You will need to begin again
and again and do your best to practice non-judging and non-striving. Even though you may
fail many times, don’t beat up your puppy mind. It will learn to be present if you treat it with
compassion and patience.
Find a time and a place you can do this practice each day. If at all possible, doing
these practices at the same time and place will contribute to the persistence of your effort.
You will find that the MPTS program is different than most other approaches to
working with shyness. That is because this program is based on mindfulness and experiential
learning rather than learned techniques. The intention of this program is to grow in
mindfulness and to bring your moment to moment awareness to bear in facing and working
through the places and circumstances that scare you. This is a little like bringing light into
dark places – give yourself a little time to get your light shining brightly.
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WEEK ONE
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HOMEWORK SESSION #1
Formal Mindfulness Practice:
1. Practice the Body Scan meditation at least 6 days this week.
2. Do 5-10 minutes daily of mindful breathing or mindfulness of hearing practice on
your own.
3. Please use the daily practice worksheet to record your daily practice. Simply follow
the instructions on the worksheet.
Informal Mindfulness Practice:
1. Tune into your breathing at least 6 times every day, and be present for one or two
full cycles of the breath.
2. Before going to sleep at night and just after awakening in the morning, practice
Mindfulness of the Body for 5 minutes from chapter 3 in The Mindful Path through
Shyness.
3. Eat a meal mindfully this week.
Exercises:
1. Complete the "nine dot exercise" worksheet in the workbook.
2. Practice the Mindful Raisin Exercise in chapter 3 of The Mindful Path through
Shyness.
Reading
In The Mindful Path through Shyness, read chapters 1 and 4 (The nature of Shyness
and Embracing the Nonverbal World).
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Home Practice Worksheet
Week 1
Day 1
Date:
What Time:
How Long:
Day 2
Date:
What Time:
How Long:
Day 4 Date:
What Time:
How Long:
Day 5 Date:
What Time:
Comments:
Comments:
Comments:
Comments:
Day 6 Date:
What Time:
How Long:
Day 7 Date:
What Time:
How Long:
Comments:
Comments:
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