Mindfulness-Based Attention-Training (MBAT)
Resources for Continuing Practice
Please join us on Friday mornings at 8 a.m. for a guided practice and an opportunity to connect with your community.
Micro practices
These are quick in-the-moment interventions you can use to refocus, calm yourself, or interrupt worrying thoughts.
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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.
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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.
Week Four Guided Practices
Connection and Compassion
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.
WEEK THREE GUIDED PRACTICES
Open Awareness
This 15-minute open monitoring practice with Scott Rogers anchors the body in the present before expanding awareness beyond self.
Week Two Guided Practices
Body Scan
Sue Mason guides this 15-minute body scan practice, which encourages us to notice head-to-toe sensations.
Week One Guided Practices
Focused Attention
Sara Flitner, Becoming Jackson Whole’s founder and president, guides us through a simple 6-minute practice where we use the breath as the anchor for our attention.
Through this 6-minute focused attention practice with Samuel Singer, we continue to develop awareness of the simplest act — breathing.
Connect with your own focus and calm with this 15-minute focused attention practice by master MBAT instructor Scott Rogers.
Please contact Deb Barracato at programs@becomingjacksonwhole.org with questions and suggestions.