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Scripts for Adult and Adolescent Mindfulness- Based Programmes

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Scripts for Adult and Adolescent Mindfulness- Based Programmes Scripts for adult and adolescent mindfulness- based programmes Leaders guidelines. Scripts for mindfulness programmes ©2008 Malcolm Huxter, Clinical Psychologist TABLE of CONTENTS PREFACE ...................................................................................................................................... 1 BASIC MINDFULNESS PRACTICES ....................................................................................... 1 Coming here now exercise -scripts .......................................................................................... 1 Progressive Relaxation script. (20-25”) ................................................................................ 3 Body scan- Script ..................................................................................................................... 6 Mindful standing and walking-Script ...................................................................................... 8 Mindfulness of the rising and falling of the breath - script ................................................... 10 Mindfulness of sounds and thoughts-script ........................................................................... 12 Mindfulness of sounds-instructions ....................................................................................... 16 Mindfulness of thoughts-instructions .................................................................................... 17 Letting go of painful emotions with mindfulness- script ....................................................... 19 Mindfulness of heart-mind script ........................................................................................... 21 Coping with strong physical sensations using mindful acceptance-script ............................ 24 Mindfulness of feeling-practice ............................................................................................. 27 Urge Surfing-practice ............................................................................................................ 28 Panic Surfing: Managing panic with insight. ........................................................................ 28 BASIC CALMING MEDITATION PRACTICES .................................................................. 31 Calming the heart mind by focusing on sights, sounds and the breath. ................................ 32 Calming anxiety with slow walking and slow breathing ....................................................... 34 Focusing on wind element to calm the mind. ........................................................................ 36 Relaxing the body with mindfulness of breath--script. .......................................................... 38 Calming the body with mindfulness of breath-script. ............................................................ 40 Mindfulness of breath: Body, belly and nose tip-practise. .................................................... 42 Cultivating joy and peace using mindfulness and concentration on the breath-script ......... 43 Cultivating well being with mindful reflection- script. .......................................................... 47 Cultivating well-being-visiting your special place ................................................................ 50 THE FOUR SUBLIME STATES ............................................................................................... 52 Loving oneself loving all beings-script .................................................................................. 52 Guided meditation: The hearts release through Loving kindness-script .............................. 55 Loving kindness with a dear friend first ................................................................................ 57 Guided compassion meditation-script ................................................................................... 61 Sympathetic Joy-guided meditation ....................................................................................... 64 Guided meditation: Equanimity or acceptance -script/instruction. ...................................... 67 The four sublime states –recitation-script ............................................................................. 70 ADVANCED MINDFULNESS AND REFLECTION MEDITATION SCRIPTS................ 71 Open or choice-less awareness-1 - script ............................................................................. 71 Open or choice-less awareness -2 script ............................................................................... 74 Mindfulness of the five hindrances and the seven factors of awakening. .............................. 77 Resting in awareness-script ................................................................................................... 79 Scripts for mindfulness programmes ©2006 Malcolm Huxter, Clinical Psychologist i Deep acceptance with the five recollections-script. .............................................................. 80 Meditation on and opening of energy centres-script. ............................................................ 83 Deep enquiry: Who or what am I? ........................................................................................ 87 Bruce’s Special place-North Beach Mylestom NSW ............................................................. 91 ADOLESCENT FRIENDLY SCRIPTS .................................................................................... 93 Eating a piece of fruit Mindfully ........................................................................................... 93 Progressive muscle relaxation: becoming like a floppy doll ................................................. 93 Body scan-instructions .......................................................................................................... 95 Relaxing the body with mindfulness of breath--script. .......................................................... 97 Mindful walking - instructions ............................................................................................... 99 Mindfulness of breath - instructions .................................................................................... 100 The bubble of peaceful space .............................................................................................. 101 Mindfulness of sound ........................................................................................................... 104 Mindfulness of thoughts: Listening to and watching the show ............................................ 105 Resting in the space of awareness-script ............................................................................. 107 Tuning into the state of your heart-mind and letting destructive emotions pass you by. .... 109 Loving kindness –option one based on happiness. .............................................................. 111 Loving kindness with a dear friend first-option two ............................................................ 112 Loving kindness meditation- based on kindness option three ............................................. 116 Guided compassion meditation-version two script ............................................................. 117 Guided kindness and compassion meditation- .................................................................... 120 Equanimity or acceptance for young people-script/instruction. ......................................... 124 Open or choice-less awareness ........................................................................................... 125 Examples of movement exercises ......................................................................................... 128 Possible games, activities and experiential exercise. .......................................................... 129 Presentation/discussion: Dealing with thoughts (15”) ....................................................... 136 Presentation / engaged discussion: The ABC of thoughts-10” .......................................... 137 Presentation/Discussion: Changing the relationship to thought (15”).............................. 137 Scripts for mindfulness programmes ©2006 Malcolm Huxter, Clinical Psychologist ii PREFACE The following scripts have been written as attachments for a variety of mindfulness programmes and are still very much in draft form. Please excuse typing errors and poor grammar as the scripts are still very much in draft form. Please refer to acknowledgements, and references and guidelines/cautions in the instructions and workbooks of the programmes. The following scripts are guidelines and suggestions only. Please excuse the excessive use of verbal content as many different phrases were used because that which worked for one person may not for another. Adapt the scripts according to the context and population with whom they may be used. Those using the scripts may wish to reduce the word content. For the most part the scripts have been recorded as guided meditations, which can be purchased on CDs from [email protected] . Alternatively, many can be downloaded free as MP3 files from www.buddhanet.net go to “audio”, then to “meditation instructions” then to “malcolm huxter”. Some exercises may not suit the individual and some practitioners may choose not to use the recorded meditations at all. Some meditations may be timely whilst other meditations may not be timely or be inappropriate. You are advised to consider the guided meditations offered and utilise those that may be helpful. When the listener feels confident,
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