0-Mindfulness - Commitment Form.pdf - _MBSR 8 week UCSD - Mirzam

P RACTICE /L EARNING S UGGESTIONS

In order to realize the benefits of Mindfulness-Based Stress Reduction,

please consider . . .

. . . making a personal commitment to MBSR practice for 45-60 minutes daily at least 6 days

per week for the next 8 weeks. Your commitment is essential. It is the practice of mindfulness

meditation that will enable you to realize its benefits. This commitment can be a challenging one, and

may require a lifestyle change. You may have to rearrange your schedule to allow time for daily practice,

carving out time from other activities. Once you taste the benefits of MBSR, then you may find that

maintaining a daily practice becomes easier and highly rewarding.

. . . making a personal commitment to practice mindfulness in daily living (informal

mindfulness practice). We can bring mindfulness to eating, walking, driving, interpersonal relationships,

anytime throughout the day. This conscious act of remembering and bringing attention to the present

moment and simple activities throughout the day, enhances your formal meditation practice. Both formal

and informal practice are just that, practice at being fully present to each moment as life unfolds just as it

is.

. . . putting goal attainment on hold. Putting aside any desire to use MBSR to reach a certain

objective (e.g., relaxation, pain relief, inner peace) will allow you to fully experience a primary part of the

program, which is “non-doing” or “non-striving.”

. . . approaching your practice with an attitude of kindness, compassion, gentleness, openness

and inquisitiveness toward yourself and others. Your role is to just observe, developing a deeper

awareness.

. . . sharing relevant events, materials or experiences for the good of the group. You are

invited to share, in whatever manner you are most comfortable, a brief summary or copy of an article,

book, poem, movie, idea, story or anything that is relevant to the formal or informal practice of

mindfulness or stress management. This information may be shared during any session.

. . . practicing the specific weekly assignments noted on the Weekly Outline that follows.

You may choose, now, to make a commitment to yourself to practice the techniques learned in this class

over the next eight weeks.

I commit to practice mindfulness, formal and informal, daily (at least 6 days each week) for the

next eight weeks, _________________________(signature) ______ (date).

0-Mindfulness - Commitment Form.pdf