���A�p:� A 3-Minute Body Scan Meditation to Cultivate Mindfulness. )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 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 %PDF-1.5 H��T�N�@}�W�c*����WBH�֦�F%ny���Д$@.��3�6���Y�����s��N�,$��pS�>�$\o�^�?�KyU���с�P����C���h���h�#( Z�������@#�� Out of their numerous self-help resources of mindfulness and meditation, the gratitude meditation script is … H�\�Ak�0���:����Y�0����C�/�pl%54�Q�C�}5��58��vggº�춻؍����fF{�b�¥��&�C8u��K�v���6�6�z0En��.c8��7Ue���2���[��!ܛ�OjC���޽o����_��3�C�̮V� �,�R��9�bj{ص��o����m����4��m�uRO�T�|�l���� ��u.ʶñ����J�f�a�y1���� /�B�#;�����H~/�K��,�+�+�+�+����B}��P_�/���� �L�N��!��,�Y�2:ft��8�a�ҧ§�^Q��W�+=+fEeE�,Y�+�7���ksM)���yL;���b����~����` �u؇ 119 0 obj <>stream ��*������~����u���U,��C��'?��1�N+�JY+)Dj��j�yd2*!�o�4k�^(F9a�6�q3�qMlj"��pHX��A����7��ݿPj�n\l_�D�XcP�|��e���֚���Z)%�gK����h��|'g��Y|�F��Ґ�VD�]]����-n� (Ig��0YU����U">�S��J(���L���AW�d�s3Fo��ї�Y�������Z.�׭�M�Q��nz� stream �� This script is based on basic meditations, and those for coping with anxiety. h�bbd``b`�$�A�T ��H0�I\�lAπ�\��7܊ �u@�#Hd�\l@�ҝ���d #�Ɖ_ Lw - %%EOF 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 Take some time to place yourself in a comfortable position. 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$���E!O�^��ջ8hWIP�W�dP�� >D�3|xP���E,x� Guided Meditations. %PDF-1.6 %���� 9M\'������?w?�m]d�Y��u�/�E5u[�!8�2Y���j�L�a�����@��y���,�ߛ�k���PI����+OӼ()d@��{��4���ϻ�� W$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 2. endstream endobj startxref Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston. h޴�mo�6�� endstream endobj 97 0 obj <>stream 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 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. 4 0 obj XB �p�� ��1��,�� ���n�ē��_�u�[���qƕ0�����E��ލJ���n���;͜D)���.\�yz�?��F٣n�M��. With practice, it is possible to expand your participants’ range of awareness. 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. 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 �{`:����W��2E>�|��=c�#�|�Szzzxz��n�nn�n7O7���������M��+�+�krve}E}Mή�ٕ����+��$}%����9(r�$Mr0�`���lp�$K21:�-�ĒL,���lp6:�7�8�Q������>��~�؊s��=��k������]�� )�� _�Iϴ��&[)����p�H@�^��ׇ��"���DC����];����ׇ0�S�5c���c�1��. �D& endobj ���3�|r ��?���rsο�yZ���3���90�^/’�ݤa�]�{�dͷ�x�����rW�Jt uX�h���LNz^gh� �XsV\2ٕ�Ι֗�2�e����"¼ %���� %PDF-1.5 %���� 1V=�9&sˬč����O=$�� "1�̰3�l�`x����ih�xP��@��Tr��Ҵ�~Q��_��k�C���gd�9�����I��I��8�b2=���S19ν �+ģ�Ocl��}jY���%�"�p!��m���$ �[�I�����9&A����X�Xr=���g��]�A9��������5?N�ءq4A��-��m:X7�j�Ʈ&����I�W�ެ\-��؝�E���Χ�*�ƅ��K��D. 4 Mindfulness Activities for Groups and Group Therapy. ?�p����0TO��;[dGSB��wB�5��H�-X�B]�j���� �� �QJ=���d��o��h~4�?�/�H�;�y����2'���b$[p����Zq` ��jg meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling. 0 It is as effective as cognitive-behavioral therapy (CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, & Antony, 2013).. endstream endobj 22 0 obj <>stream F/ɼ`����E�8n!�X2Ȧ2���O���d�.6g�M�&3�x����" �� This is why a combination of sights, sounds, and feelings has been incorporated into the scripts. h�bbd``b`j@�� H��d�G3�$� �H{���d`bdX���H9���'� �C
The following is a mindfulness meditation script that you can use to help overcome social anxiety disorder (SAD). ��f�(4*�˛Pi3�S!���0�F�4�[^�_�P` .�G� ;>�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�� 90 0 obj <> endobj 1 0 obj 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. 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. Group therapy that incorporates mindfulness has shown some promising results. endstream endobj 95 0 obj <>stream <> endstream endobj 19 0 obj <> endobj 20 0 obj <> endobj 21 0 obj <>stream Then I began to investigate my experience more fully. 2 0 obj 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] endstream endobj startxref H��6�3 #C����bD2�RR+2\�eE

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