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Week 4 What is Stress WEEK 4: HOME PRACTICE ASSIGNMENTS


1. Alternate listening to the Body Scan and Lying-down Yoga audio guidance, every other day, at least 6 times this week.


2. Do an awareness of breathing (sitting) meditation for 10 – 15 minutes every day and include attention to breathing, physical sensations, and awareness of the whole body.


3. Be aware of stress reactions during the week, without trying to change them in any way.


4. Optional review material on stress in handbook


Autobiography in Five Chapters


1. I walk down the street. There is a deep hole in the sidewalk. I fall in.


I am lost … I am hopeless. It isn’t my fault. It takes forever to find a way out.


2. I walk down the same street. There is a deep hole in the sidewalk. I pretend I don’t see it. I fall in again. I can’t believe I’m in the same place. But it isn’t my fault.


It still takes a long time to get out.


3. I walk down the same street. There is a deep hole in the sidewalk. I see it is there. I still fall in … it’s a habit. My eyes are open. I know where I am. It is my fault.


I get out immediately.


4. I walk down the same street. There is a deep hole in the sidewalk. I walk around it.


5. I walk down another street.


PORTIA NELSON From “There’s a hole in my sidewalk: the romance of self discovery”, by Portia Nelson, Beyond Words Publishing, Company, 1994.


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