A Mindfulness-Based Stress Reduction Workbook by Bob Stahl

Author:Bob Stahl
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2019-08-04T16:00:00+00:00

Formal Practice: Mindful Lying Yoga

Mindful yoga involves bringing awareness to your breath, movement, posture, thoughts, and emotions as you practice. You’ll need to wear comfortable clothing that doesn’t restrict your movements. You’ll also need enough space to do the movements, as well as a yoga mat or a carpeted floor. Before you begin, take a look at the following sequence of illustrations so that you can familiarize yourself with the postures in this practice. For ease of practice, listen to the audio downloads at http://www.newharbinger.com/43553, which have three versions of mindful lying yoga practice: fifteen minutes, thirty minutes, and forty-five minutes. Please begin with the Introduction to Yoga track. Alternatively, you can simply read through the descriptions of the poses below and then practice based on the text. If you haven’t been exercising regularly or you aren’t very flexible, it’s probably best to begin with the fifteen-minute version and work your way up. Listen to your body’s wisdom in this regard.

A word of caution: Everyone’s body is different. Some of us may be more flexible than others. When doing this practice, err on the side of compassionate wisdom. Try to work with these postures slowly and mindfully. And rather than starting at 110 percent, how about just 60 percent at first? It’s better to build up your practice slowly than to possibly hurt yourself. Also note that it’s wiser to get out of a posture earlier if it’s hurting than to stay in it longer and hurt more. If you find yourself unable to do a particular posture, please feel free to skip it. You can consider this a yoga posture too: the posture of not doing a pose and allowing yourself to feel and acknowledge whatever is coming up for you in body and mind. In this light, anything you do or don’t do is part of the mindful yoga experience if you bring awareness to it.

Corpse Pose

Lie down on your back with your arms by your sides, palms facing up, and breathe naturally for a few breaths.

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