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  • Mindfulness Training – MP3 File

    PRICE: $10.00
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    *Once you have purchased the MP3 file through the Online Shop, you will receive an email containing a link from which you can download the file. Please ensure that you provide us with an accurate and valid email address.

    Part 1 -Stage 1 of MiCBT

    This mindfulness training MP3 is appropriate for beginners and those trained with Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT), Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR). It can also be used in non-clinical settings and for purposes other than therapy. However, it is highly recommended that people willing to undertake this training are guided by an adequately trained practitioner, clinician or not, who is keeping their own regular personal practice.

    The MP3 contains all the basics to acquire good skills and good understanding of mindfulness meditation.

    Contents:

    • General Introduction
    • Rationale for Mindfulness Training
    • Progressive Muscle Relaxation
    • Mindfulness of Breath
    • Body Scanning
    • Scheduling instructions

    Implementation Protocol

    The usual protocol of each exercise is two 30-minute sessions daily for one week per exercise type. 

    We recommend the following:

    Week 1: Tracks 1, 2, 3, 4 for the first two days of your training and then continue with Track 4 for the remainder of the week.

    Week 2: Tracks 5 and 6 + 10 minutes of the same task (in Track 6) in silence. After two days, continue with Track 6 only + 10 minutes of the same task in silence for the remainder of the week.

    Week 3: Tracks 7 and 8  for the first two days and then continue with Track 8  for the remainder of the week.

    Week 4: Repeat Week 3 without the MP3 for 30 minutes each session twice daily. From this point, do your best to remain immobile during practice and sustain your awareness and equanimity throughout the day as much as you can. This helps generalise the skills to all day-to-day situations.

    Continue as for Week 4 as long as required until you are able to feel body sensations throughout the entire body. Once you have acquired this set of skills (awareness and equanimity), begin with Stage 2.

    Part 2 - Stage 2, 3 and 4 of MiCBT

    Part 2 is a continuation for people who have completed Mindfulness Training Part 1. It contains advanced scanning methods which are usually delivered as part of (but not restricted to) the 8-week program of MiCBT.

    The MP3 contains instructions to acquire progressively advanced skills in mindfulness meditation and promote profound understanding of mind-body interactions in daily situations.

    It also contains Loving Kindness meditation (Grounded Empathy), an important psycho-emotional skill in traditional mindfulness training which helps develop emotional intelligence, a sense of wellbeing and contributes to preventing relapse.

    Contents

    • Symmetrical Scanning
    • Partial Sweeping
    • Sweeping en masse
    • Transversal Scanning
    • Loving Kindness Meditation 

    Implementation Protocol

    Week 5: Tracks 1 and 2 for the first two days of your training and then continue with Track 2 for the remainder of the week. 

    Week 6: Tracks 3 and 4 for the first two days of the week and then continue with Track 4  for the remainder of the week. 

    Week 7: Tracks 5 and 6  for the first two days of the week and then continue with Track 6 for the remainder of the week. 

     From this point on, practise Loving Kindness Meditation with Tracks 9 and 10 at the end of each 30-minute session.

    Week 8: Tracks 7 and 8  for the first two days of the week and then continue with Track 8 for the remainder of the week.  From this point on, practise Loving Kindness Meditation in silence only, using your own words and style.

    For the following weeks, continue as for Week 7 without the MP3 for both Transversal Scanning and Loving Kindness. Intersperse each completed body cycle with two or three rapid sweepings (as in Week 7 but in depth). Each sweeping passes through the entire body and lasts generally not much longer than the duration of a deep breath. Try to feel the entire body both at the surface as well as in its entire mass with each sweeping. We recommend you practise at least once daily for 45 minutes for maintenance purposes, as suggested below. 

    Maintenance Practice

    The recording for Maintenance Practice lasts 45 minutes.  It is recorded with minimum guidance to ensure the least interference with silent practice. It involves practising 10 minutes of Mindfulness of Breath, 25 minutes of Body Scanning using the type of scanning that suits you best on the day, and 10 mins of Loving Kindness at the end. However, if a crisis re-emerges, we recommend you practise twice daily and see your treating therapist.