Meditation · MBSR
MBSR 8-Week Home Practice Plan
The Jon Kabat-Zinn curriculum, one page
The Jon Kabat-Zinn Mindfulness-Based Stress Reduction curriculum, one page. Eight weeks of 40–45 min/day home practice — the dose the outcome research is built on.
Weekly plan
Week
Formal practice
Informal practice
Days done
Wk1 body scan · Wk2 body scan + breath · Wk3 alternate scan/sit + yoga · Wk4 sitting + STOP · Wk5 sitting w/ difficult · Wk6 loving-kindness · Wk7 choiceless awareness · Wk8 integration.
My practice time (same time each day)
Where I'll practice + how I'll protect it
It's a course, not a book
MBSR works because it's done daily for 8 weeks. If you can't do the whole dose, do 20 minutes daily and stretch to 12 weeks — but do it every day.