Jackson Police Department TRAIN THE TRAINER Program
Mindfulness-Based Attention-Training (MBAT)

WELCOME

Sergeant Tony Matthews on the utility of mindfulness practice at work

 
 
 

THE PROGRAM

We recommend that you try to practice most days, with a goal of building up to 10 minutes per day. You can join your colleagues at shift change in the patrol room for group practice, or use these recordings on your own. It’s fine to repeat the same practices over and over; some will naturally resonate more with you than others.

 

Micro practices

These are quick in-the-moment interventions you can use to refocus, calm yourself, or interrupt worrying thoughts.

  • Think of this as your built-in equalizer. You can use it as a transition between tasks or meetings or calls. Breathing activates soothing neuro chemicals, so it’s a healthy way to calm yourself down.

    Click here to read a bit about the science of breathing.

  • Keep this easy acronym in your back pocket. It stands for Stop. Take a Breath. Observe. Proceed. Following this procedure helps turn off autopilot so you can function and make decisions with intention.

    Click here to learn more about why this micro practice works.

  • Pause.

    Breathe in and out slowly, for one breath cycle.

    What do you notice?

    A thought?

    A feeling?

    A sound?

    A physical sensation somewhere in your body?

    Notice what you notice.

 

focused attention practice

Sara Flitner, Becoming Jackson Whole’s founder and president, guides us through a simple 6-minute practice using the breath as the anchor for our attention.

Through this 6-minute focused attention practice with certified mindfulness trainer Samuel Singer, we continue to develop awareness of the simplest act — breathing.

This 8-minute practice with certified mindfulness trainer Kirsten Corbett helps us release whatever might be hindering us.

Connect with your own focus and calm during this 15-minute focused attention practice by master MBAT instructor Scott Rogers.

 

body scan practice

Samuel Singer takes us through a 12-minute foundational body scan.

Certified mindfulness trainer Sue Mason guides this 15-minute body scan practice, which encourages us to notice head-to-toe sensations.

Scott Rogers helps us stretch and lengthen our attention span with this 15-minute body scan practice.

 

Open Awareness Practice

This 15-minute open awareness practice with Scott Rogers anchors the body in the present before expanding awareness beyond self.

Mindfulness practice does not require us to empty our minds of thoughts; this 10-minute practice guided by Kirsten Corbett uses our thoughts to cultivate awareness.

 

Connection and Compassion Practice

This 11-minute connection practice with Scott Rogers helps us cultivate compassionate feelings towards ourselves and others. Sometimes you won’t feel particularly magnanimous during a connection practice. That’s okay! Just notice what comes up for you, without judgment.

Samuel Singer uses this 13-minute practice to help us feel the positive byproducts of kindness and gratitude.

Please email programs@becomingjacksonwhole.org if you would like to schedule one-on-one coaching time with a certified local MBAT trainer.

Additional Reading, Resources, and Recommendations