%%EOF ���3�|r ��?���rsο�yZ���3���90�^/’�ݤa�]�{�dͷ�x�����rW�Jt uX�h���LNz^gh� �XsV\2ٕ�Ι֗�2�e����"¼ Written Meditation endstream endobj startxref Change to chill gratitude meditation script. 2. endstream endobj 94 0 obj <>stream 45 0 obj <>stream endstream endobj 95 0 obj <>stream endstream endobj 19 0 obj <> endobj 20 0 obj <> endobj 21 0 obj <>stream meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling. )P44P��Z�"B��i�=�Dn/�� �ƃ�{3�1�[s� ݦ�ΪHw������}P�a���1�9��ӏ�eѼ�*���m��n �(�e�?��U����"��g���Zy��w�_�'���_��j����襾r4�U{��ب�%N;�u�Y�������=s�E���B#:�0x�)e%�:��,�J_IyGd`�y `Lh��DM|��R��-]Aa��+�nR�a% �ϨО�a;eMf��yYͲ�ӄ�f�M�E���: I heard an embittered voice: “I hate living like this.” And then a moment later, “I hate myself!” The full toxicity of self-aversion filled me. h�b```"]CQe`B��p���ދ @�t�#�CP�2���u lf �� ��[D6;��^ڢ�:�:��5^a �Ի�[��|wQ���T���͛j��m��h_����o�pkC��uϝ����9�v��U��\�^��u�~}u�2�W�ʭ��8�λ^�po�>���F���Ӫr�e8��:�v�60�ČI?m�\ގ� ����:�,6 f� q�4:�l!��dt�� �`�P0�A��c �i�dA��T�� �Z���X�"",3�051�]`��x���!�Z�8�� 9��'�1��� �5�A.�[0q1����Ȧ���ƪ{�� c�F=���H�ez����6@� I͍� %%EOF ?�p����0TO��;[dGSB��wB�5��H�-X�B]�j���� �� �QJ=���d��o��h~4�?�/�H�;�y����2'���b$[p����Zq` ��jg XB �p�� ��1��,�� ���n�ē��_�u�[���qƕ0�����E��ލJ���n���;͜D)���.\�yz�?��F٣n�M��. 119 0 obj <>stream h�TP�N�0��AI�-HU�c�p�ha�%n�tu"7���D���޳�{��E��M�FG�q�+�3N����:��d3� 2��m�8w4zh! The Mindful Eating Script written by Christine Milovani, LCSW, based on information from Kabat- Zinn’s book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness published by Delacorte Press in 2013 and McWatter’s article Min dful Eating 101: Eating Gratitude Meditation Script Build your “resilience muscle” through gratitude in this meditation.

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Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. Transcript for the Lovingkindness Meditation Author: VACCHCS Stress Management Program Subject: Transcript for the Lovingkindness Meditation Keywords: self-connection, relaxation, meditation, mindfulness based stress reduction, MBSR Created Date: 12/20/2013 1:46:06 PM 0 When you are ready, let your eyes drift closed. When there is a specific area of our life that’s leaving us feeling stuck. h�b```f``R�����cf`a�8�p݉3��aP�R� ��!N(f`� j �æд�Ax���/&1�;ç=@��;�����)�gT0 �~ stream o�W�:���A����]zcs��?ؠ�3�H�s�]����MV���W�����,�+�T$`A` ��.�U{��E@}�c�^��i*�R��>>)n��pAxH[5߈�>��p�z'b��_������W�{pk���9\��:!�� R�� �9�� endobj A brief mindfulness meditation practice to relax your body and focus your mind. For an introduction to mindfulness meditation that you can practice on your own, download the UCLA Mindful App (iTunes / Google Play), stream, or download the guided meditations below. For a more in-depth class experience, see our 6-week online classes». h޴�mo�6��

�@��Dzn���闔ivW���{��ݾZ����x��t�����PǥuNK���Q�,d�twѲR��}z���"�C���"����#��������=�ɛ �T� e�������ܭō9��:���'��_.jx����7͸�O��8�cσ��}�S�e>q$��w�n��i_���vn�` CeA4 hޔX���6���O����[��m�E?��?h���W�����w��lY���Ao�ki8s�̙þ��}H�z��f�f� IH6�Y�%����4gk���+�%ds�-�����4��r���������:!l�d� ��'7Jl\�+�HG,ƈo~�)4aQ�aq�)ai��b��f���O����l���)�5�U��p#UC�C:- Out of their numerous self-help resources of mindfulness and meditation, the gratitude meditation script is … _�Iϴ��&[)����p�H@�^��ׇ��"���DC����];����ׇ0�S�5c���c�1��.

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H��6�3 #C����bD2�RR+2\�eE 90 0 obj <> endobj endstream endobj 96 0 obj <>stream While mindfulness is innate, it can be cultivated throughproven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible �D&

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2. meditation, I started RAIN by recognizing and allowing the discomforts of my body, and the sense of feeling depressed. endstream endobj 98 0 obj <>stream h�bbd``b`j@�� H��d�G3�$� �H{���d`bdX���H9���'� �C With practice, it is possible to expand your participants’ range of awareness. 9M\'������?w?�m]d�Y��u�/�E5u[�!8�2Y���j�L�a�����@��y���,�ߛ�k���PI����+OӼ()d@��{��4���ϻ�� W$e�R(L5�z�o�Y�P�Q���y�d����Ng��v?�M�*��>�U9��h�!��EbrX���� |�����&��Tv{v��40�b���;�{7Y�I{����s�_t>4�@�~�> s:�s�X� l Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life. <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> x��Z[o�:~���GHQ�n@Q���{�nw��yP�V��������E��L%�E�Ԓ�!9��7�]~g��_~���~��>}��.���ئ;?�����1�S¿Hp�d�(�)�ߞ�]��-7*a_���3v��3c�1��H����2�%!�%\~l�պ�ߣ���}y�����M������I]~/7ծ�W������_�M�����t���5o�p�2�"F��qʓ����!�����g�[��n�~~vuC�~m7������7t�4{gC�]D��.p޵m]F��"P$���E!O�^��ջ8hWIP�W�dP�� >D�3|xP���E,x� Change to chill is a web-based organization that helps people, including children and adolescents, to beat stress and develop emotional resilience. Then I began to investigate my experience more fully. 106 0 obj <>/Filter/FlateDecode/ID[<124D38FB66B95144AA8E0BE899AF32B0><2DDD6CAD9FB5CF438C7AD4F6DD23AE69>]/Index[90 30]/Info 89 0 R/Length 86/Prev 1237353/Root 91 0 R/Size 120/Type/XRef/W[1 2 1]>>stream ��*������~����u���U,��C��'?��1�N+�JY+)Dj��j�yd2*!�o�4k�^(F9a�6�q3�qMlj"��pHX��A����7��ݿPj�n\l_�D�XcP�|��e���֚���Z)%�gK����h��|'g��Y|�F��Ґ�VD�]]����-n� (Ig��0YU����U">�S��J(���L���AW�d�s3Fo��ї�Y�������Z.�׭�M�Q��nz� H��T�N�@}�W�c*����WBH�֦�F%ny���Д$@.��3�6���Y�����s��N�,$��pS�>�$\o�^�?�KyU���с�P����C���h���h�#( Z�������@#�� Guided Meditations.

endobj Group therapy that incorporates mindfulness has shown some promising results. Choose a quiet place and time to practice your meditation. Right click link below to download - then choose "Save File As" or click to listen to the meditations: Self-Compassion for Caregivers [Video - 9 minutes] Compassionate Friend [18 minutes] Giving and Receiving Compassion [20 minutes] Affectionate Breathing [21 minutes] Compassionate Body Scan [24 minutes] A 3-Minute Body Scan Meditation to Cultivate Mindfulness. endstream endobj 22 0 obj <>stream ���A�p:� ;>�n-�_�z�X��*����ِMmV9��(6�^��_�r����a=`���5��%s#�|�Xֶv�X�V,����a���7���U��b�Qг�O.��k� 0�������Ǖ�����z^:�⮄iz�J�r�.�y�� �T��)��#|�38�/pt�w�����`)d�� m)��ߪ.�|�`J`_c��WvRL_tx&}HH�S-費Б&�A�ֱ�k$`2��M�6���d�"_8�Z$�|��d��bJ|� �g8��ƹ��?w���xŀ�̢~�M C� �1�� �ՔM?u�����*{~co�'T�|��+2\O*�� 7��n�v�d[��:h�6��d��tus�� ,����s��r@��!�yͥ �&Fʺ�c��t����a�_�}����&c,���/��>Qh��h���C7կ��kA�^'9Oc��^Q,x���;���ȿ^T&��5�ݐ�iH�j�m�&�X�d@�V����_{).���u�����KͿC�K��ύX(���U���|>� p�h"fj"�c-��� ֒�c�p"֬��g�y���� �� Z�@��d Meditation scripts come in handy when we want something specific from our meditations. 2 0 obj 1. %PDF-1.6 %���� H�\�Ak�0���:����Y�0����C�/�pl%54�Q�C�}5��58��vggº�춻؍����fF{�b�¥��&�C8u��K�v���6�6�z0En��.c8��7Ue���2���[��!ܛ�OjC���޽o����_��3�C�̮V� �,�R��9�bj{ص��o����m����4��m�uRO�T�|�l���� ��u.ʶñ����J�f�a�y1���� /�B�#;�����H~/�K��,�+�+�+�+����B}��P_�/���� �L�N��!��,�Y�2:ft��8�a�ҧ§�^Q��W�+=+fEeE�,Y�+�7���ksM)���yL;���b����~����` �u؇ endstream endobj 91 0 obj <> endobj 92 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/TrimBox[0.0 0.0 432.0 648.0]/Type/Page>> endobj 93 0 obj <>stream The following is a mindfulness meditation script that you can use to help overcome social anxiety disorder (SAD). �{`:����W��2E>�|��=c�#�|�Szzzxz��n�nn�n7O7���������M��+�+�krve}E}Mή�ٕ����+��$}%����9(r�$Mr0�`���lp�$K21:�-�ĒL,���lp6:�7�8�Q������>��~�؊s��=��k������]�� )�� �I��L��0-�J2��R�3 e�c]3�g�>�n����:�������˫a���p5��P�p��J�]JrS|4��Bݍ�z�5d��:�Yo�ɳ�0�c~ӻ��XN��1�w�Ifp��&0�� �OE@g�$v��p��G��h�{/y����m�����!�i(Ƒ��9˿��'���3�F|�_�S�:��I)��gh /x�6�&���4���ye�SLêdr�d�%��Y��C��g�Y���/�B�� �P;�%O�y/�:Z H�\��n�0��y j���l�R�?�,��RYd�Q��\hQ���&��V`2o,��P֡����O%�RF)��Ue�!��R VPe�t%���*oY7�U�,���V�Ԕ��L�dޠR��G��JQ�ҢU�Q��Q�*�|�j�V�,Z�R;T�^W���꾨. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston. H�|�kX��wYX����33"%�^�꣨ъQ[�4FQ�5ͮ��,.������vggo� �@E4�/hЪ5$�I�X����F��\41g�k��C���g�����93�;��VEG��j��ܵ�/Z0!�VP\P��f�4�Zj�I������Șx#�Pט�ȿ6Ƽ�R�&����I��cR���R��>|�Z^c�URS222�,���fjeME�yc�]���Vn�T�M����Rj��� By Greater Good Science ... for those new to the body scan, we recommend performing this practice with the audio. 3 0 obj 18 0 obj <> endobj h��W[o�J�+����{�^�R�D�I�JNT8'�l�U��v����7��% M��rd������|�,�LF�E�IcX1%�ḥ1�x4�I�%���"Ϣ� 29 0 obj <>/Filter/FlateDecode/ID[<5586039BBDDA27298AC2B6998F006272><6D0A2241D0EAAA488FE6DCA267C3F6E0>]/Index[18 28]/Info 17 0 R/Length 69/Prev 37044/Root 19 0 R/Size 46/Type/XRef/W[1 2 1]>>stream %���� S�R�8��%Y�,�m�8���~�:?v�3|["rV}G��ˎ(��� endobj 4 Mindfulness Activities for Groups and Group Therapy. <> Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Session II: Practicing Mindfulness Home Practice 1. 4 0 obj It is as effective as cognitive-behavioral therapy (CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, & Antony, 2013).. ��VyP�W1����Y���� ��-�~��$�'5�G�k��9�k/ C^��L�t�{0��1y/�� YΓp2���^?��}h�A�O��C�+a���k9ݤ ��ԙ�>���ә�㉨���^�*�Uu��X;��=T�y� ���{�S�׷���lkׯo-/^��00����G�u��&ClVB�;c�M[�a5��0�Ɛ���V+j%�#���U�P=[��2@/J����}�!�ꍇ������A:q �� ����1x����@�Fҙ����@��П8�au{�mpS���� {t�m�76��7(<7�� ���^��0z+�j;U�� 4$v �>��x��k����w�x=@��7]�z `$[��q�h��D��^`Y�W�f���� ЫKT� ��K�N㈧f�r�ˍ4V��Ԟ��O�Q$]u�U?��:�=Ȑ��vY�̚�_`c���J�X�L,�?��n�v���aܕ�����I�~�I��wd���ZX���'!N,����P$֊V� ���E R�i���$��`��ޜQ7��c|T+'��S#���]d��H���_9/�������#�D�����!���������g��Q� C;�a���F$k|h>�����0b7����i�vE���&5�`�_ O���3t�RfYzGy`�FOp��V�G\%jҘ��k��@����� �)�vZ��-����V���{P��� 44`��|�R��ĝu5��{�pOI(5��Om7��i*t Sitting practice (approximately 20 minutes), using three meditation “skills” – on purpose, in the present moment and non-judgmentally

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