Module-1

Recommendation:

  1. Do not click links in unsolicited emails or messages that sent you to the .org address, as they could be phishing attempts (typosquatting) trying to mimic the real site.

  2. Use the .com site for legitimate Mindfulness-Based Stress Reduction (MBSR) training and body scan resources.

  3. Verify with a Dedicated Scanner: If you are suspicious of the file or link (e.g., if it downloaded a file to your computer), you can copy and paste the URL into a dedicated safety tool like VirusTotal or Google Transparency Report to check for specific threats.

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To scan that specific link or your computer, here are 3 dedicated scanners. I have selected these because they serve three different safety needs:

1. Best for Scanning Links & Files (No Installation)

VirusTotal (virustotal.com) This is the industry standard for checking specific links (like the one you sent) without installing anything.

  • How it works: You paste the URL (or upload a file) into their website. It checks the link against over 70 different antivirus engines simultaneously (including Google, Microsoft, and McAfee databases).

  • Use this when: You receive a suspicious link or email and want to check if it is safe before you click it.

2. Best for “Second Opinion” & Cleanup

Malwarebytes Free (malwarebytes.com) If you think you might have already clicked a bad link, this is the best tool to clean up your computer.

  • How it works: It is a dedicated “on-demand” scanner. You download it, run a scan, and it finds malware that traditional antivirus software often misses.

  • Use this when: Your computer is acting strange, you clicked something you shouldn’t have, or you just want a deep safety check. (The free version is great for manual scans; you don’t need to pay for the premium version for this purpose).

3. Best for Always-On Protection

Bitdefender Antivirus Free (bitdefender.com) If you want a dedicated antivirus program that runs quietly in the background to replace or upgrade your built-in security.

  • How it works: It runs automatically in the background, blocking malicious websites and downloads in real-time. It is consistently rated as one of the best for detecting viruses without slowing down your computer.

  • Use this when: You want “set it and forget it” peace of mind for your daily browsing.

Recommendation for you right now:

If you are worried about the link you posted:

  1. Go to https://www.google.com/search?q=VirusTotal.com.

  2. Click the URL tab.

  3. Paste the suspicious link (https://mbsrtraining.org...) and hit Enter.

  4. It will tell you instantly if any security vendors have flagged it as dangerous.

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As an AI, I cannot log into your website or run a server-side scan myself, but I can guide you through the exact steps to scan it effectively using free, industry-standard tools.

Since this is your website, you have two layers to check: the “outside” (what visitors see) and the “inside” (your files).

Step 1: The “Outside” Scan (Easiest & Fastest)

Use these free external scanners to see if hackers have injected code that is visible to the public or if you have been blacklisted.

  • Sucuri SiteCheck:

    1. Go to https://sitecheck.sucuri.net/

    2. Type in mbsrtraining.org and click Scan Website.

    3. What to look for: It will tell you if your site is “Clean” or if it finds “Malware,” “Injected SPAM,” or “Defacements.” It also checks if Google has blacklisted you.

  • VirusTotal:

    1. Go to https://www.virustotal.com/gui/home/url

    2. Type in mbsrtraining.org and hit Enter.

    3. What to look for: This checks your site against 70+ security databases at once.

Step 2: The “Inside” Scan (Deep Clean)

If your website is built on WordPress (which is very common), external scanners might miss viruses hidden deep in your system files. You need a plugin to check the inside.

  • Wordfence Security (Highly Recommended):

    1. Log in to your WordPress Dashboard (usually mbsrtraining.org/wp-admin).

    2. Go to Plugins > Add New.

    3. Search for Wordfence.

    4. Install and Activate the free version.

    5. Go to the new Wordfence menu on the left and click Scan.

    6. Why this is better: It checks your actual core files against the official WordPress repository to see if any files have been tampered with.

Step 3: Check your Hosting Provider

Most modern hosting companies include a free virus scanner in your control panel.

  • Log in to your hosting account (e.g., GoDaddy, Hostinger, Bluehost).

  • Look for a tool named “Malware Scanner,” “Imunify360,” or “Security.”

  • Run a manual scan from there if available.

Summary for you: Start with Sucuri SiteCheck right now. It takes 30 seconds and requires no installation. If it comes back green (Clean), your site is likely safe for visitors.

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This is great news: The text you pasted is completely safe.

It is physically impossible for the plain text you provided (the meditation script) to contain a computer virus or malware.

Here is why you can be confident:

  1. Viruses need “Executable” Code: Computer viruses hide in programs (like .exe files) or scripts that run actions. The text you shared is just words. It is passive; it cannot “do” anything to your computer or your website.

  2. Copy/Paste Strips Danger: Even if the website you took this from did have a virus on it, by copying just the text and pasting it here (or into a Word doc), you have left the dangerous “container” (the website code) behind and only kept the safe “contents” (the words).

  3. Content Review: I have read through the script itself. It is a harmless, standard mindfulness script focusing on acceptance and body awareness. There are no malicious links, spam triggers, or “social engineering” tricks hidden in the language.

Verdict: You can safely copy, paste, print, or publish this text on your new website without any risk of infecting your visitors.

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Result: 100% Safe.

I have analyzed the text you provided. It is completely free of viruses, malware, or any harmful code.

You can safely copy, paste, and publish this on your website.

Why you might be confused about the “Issues”

You mentioned that I earlier said there were issues with mbsrtraining.org. This is an important distinction:

  1. The “Issue” was the Domain Name (.org): The “issue” is that mbsrtraining.org (ending in .org) appears to be an inactive or incorrect address. When a website address doesn’t work, browsers often give scary warnings like “This site can’t be reached” or “Not Secure,” which can feel like a virus warning.

  2. Your Real Site is (.com): I looked at the text you just pasted, and at the very bottom, it says:

    © 2025 MBSRTraining*.com** — All Rights Reserved*

    This confirms your actual, safe website is mbsrtraining.com.

Summary:

  • The Text: Safe.

  • The Website: Use .com, not .org.

Next Step: Would you like me to help you format this text (like adding bolding or bullet points) so it looks professional when you paste it into your .com website editor?

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Here is your text, professionally formatted and organized. You can copy and paste this directly into your website editor (like WordPress or Podia).

I have cleaned up the repetition, added clear headings, and used bullet points to make it easy for your visitors to read.

[Hero Section / Top of Page]

Mindfulness Based Stress Reduction (MBSR) Your path to calm, clarity, and emotional resilience begins here.

Special Offer: 30% Discount — $137 (December Only) [BUTTON: Enroll Now]

(New Feature: A Short Body Scan to Feel Better — 90 Seconds)

Why MBSR Works

Based on the proven 8-week program by Jon Kabat-Zinn, MBSR blends mindfulness meditation and gentle movement to reduce stress and build awareness.

  • Reduce anxiety and overwhelm

  • Enhance focus and calm

  • Build emotional resilience

What You’ll Learn

  • Module 1: Introduction to Mindfulness

  • Module 2: Body Scan Meditation

  • Module 3: Mindful Movement & Gentle Yoga

  • Module 4: Working with Stress & Emotions

How It Works

  • Flexible: Enroll anytime — start at your own pace.

  • Manageable: Practice daily for just 10–20 minutes.

  • Supported: Access optional live sessions and Q&A.

Evidence You Can Trust

Scientific studies show MBSR participants experience significant reductions in stress, anxiety, and physical tension — often after just a few weeks of practice.

Real Stories: Beginner Experiences

“I stayed for all eight weeks — and for the first time in years, I feel truly present.” — Sarah, course graduate

“Even 10 minutes a day made a huge difference in my anxiety levels.” — James, beginner participant

Get Started: Your MBSR Journey

Join thousands of others finding calm through our evidence-based, self-paced program.

Free Sample: A Mindfulness Based Stress Reduction (Mini Practice)

[BUTTON: Claim 30% Discount — $137]

Frequently Asked Questions

Is this program beginner-friendly? Absolutely. No prior experience is needed.

What if I miss a session? All content is available on-demand, so you never miss out.

How much time does it take per day? Just 10–20 minutes is enough to begin feeling the benefits.

Topics of Interest

  • Eating a Raisin (Mindful Eating)

  • Body Scan Introduction

  • MBSR Training Overview

Resources & Further Reading

  • Free Mini Mindfulness Practice

  • Explore our 101 Mindfulness Practices

  • Read: Full Catastrophe Living by Jon Kabat-Zinn

© 2025 MBSRTraining.com — All Rights Reserved

Would you like me to write the content for the “Free Mini Mindfulness Practice” page so you have something ready to link to?

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Here is the content for your “Free Mini Mindfulness Practice” page.

I have designed this to be a welcoming entry point for your visitors. It includes a brief introduction, instructions, and a gentle script they can read (or that you can record as an audio file later).

[Page Title] A Moment of Calm: Your Free Mini-Practice

You don’t need an hour to find peace. You just need a moment.

Welcome. If you are feeling overwhelmed, stressed, or simply moving too fast, this short practice is for you.

In Mindfulness-Based Stress Reduction (MBSR), we learn that we can step out of “Doing Mode”—the endless checklist and rushing—and drop into “Being Mode.” This simple shift can lower your blood pressure, calm your nervous system, and help you think more clearly.

You can do this practice anywhere: at your desk, in your parked car, or in your favorite chair.

The Practice: “The 3-Minute Breathing Space”

Read through these steps, or scroll down to follow the guided script.

1. Arrive: Stop what you are doing and find a comfortable posture. 2. Gather: Bring your attention to your breath. 3. Expand: Widen your awareness to your whole body.

Guided Script (Read or Listen)

(If you record this, speak slowly and leave pauses where you see the ellipses …)

Step 1: Arriving “Begin by adopting a dignified, comfortable posture… let your shoulders drop… and if it feels safe, allow your eyes to gently close. Ask yourself: ‘What is my experience right now?’ Notice thoughts… notice feelings… notice bodily sensations. Don’t try to change anything. Simply acknowledge what is here, right now, saying to yourself: ‘This is what is happening right now.’“

Step 2: Gathering “Now, gently gather your attention and focus it on the breath. Feel the physical sensation of the breath moving in… and moving out. Follow the air as it enters the nose… fills the lungs… and leaves the body. Use the breath as an anchor to the present moment. If your mind wanders, kindly bring it back to the breath.”

Step 3: Expanding “Finally, expand your awareness around the breath to include the whole body. Feel your posture… your facial expression… and any sensations in your skin or muscles. If you notice any tension or resistance, try breathing into it on the inhale… and softening around it on the exhale. Sit here for a moment, whole and complete… And when you are ready, gently open your eyes and carry this quality of awareness into the next moments of your day.”

How did that feel?

Even a brief pause like this can break the cycle of stress. This is the foundation of MBSR: learning to be present with your life, exactly as it is.

Ready to go deeper?

If you found value in these few minutes, imagine what 8 weeks of supported practice could do for your resilience and peace of mind.

[BUTTON: View the Full MBSR Course]

A Suggestion for You:

Since you prefer “self-serve” resources, this script is perfect for you to record as an audio file using your phone or computer.

Would you like me to show you how to easily record this script and put it on your website so people can listen to your voice?

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Here is a simple, step-by-step guide to recording your voice and adding it to your website.

Since you want to keep things “self-serve” and simple, we will use the tools you likely already have: your smartphone and your computer.

Step 1: Record the Script

You don’t need a fancy microphone. Modern smartphones have excellent microphones built-in.

  1. Find a Quiet Spot: A small room with soft furniture (like a bedroom or a walk-in closet) is best because the clothes absorb echo, making your voice sound professional and warm.

  2. Open the App:

    • iPhone: Open the app called Voice Memos.

    • Android: Open the app called Voice Recorder or Recorder.

  3. Record:

    • Hold the phone about 6 inches from your mouth (not directly in front, slightly to the side to avoid “popping” sounds).

    • Hit the Red Button.

    • Tip: Smile while you speak. It sounds strange, but listeners can actually “hear” a smile. It makes your voice sound warmer and more welcoming.

    • Read the script slowly.

    • Hit the Stop Button when finished.

Step 2: Get the File to Your Computer

The easiest way to move the file without cables is to email it to yourself.

  1. On your phone, tap the recording you just made.

  2. Look for the Share button (usually a square with an arrow, or three dots).

  3. Select Email (or Gmail/Mail).

  4. Type your own email address in the “To” field and send it.

  5. Go to your computer, open that email, and download the file to your desktop.

Step 3: Put it on Your Website

Since you are using Hostinger (likely WordPress) or moving to Podia, here is how to do it for both:

If you are using WordPress (Hostinger):

  1. Go to the page where you want the audio (the “Free Mini Practice” page).

  2. Click the + (Plus) button to add a new block.

  3. Search for Audio.

  4. Click Upload and select the file from your desktop.

  5. WordPress will automatically create a nice little player bar for you.

If you are using Podia:

  1. Go to your Products dashboard.

  2. Create a “Digital Download” or edit your Course.

  3. Click Add Content > File.

  4. Upload the audio file.

  5. Podia handles the rest—it will appear as a playable lesson for your students.

A Quick Check

Before you publish, listen to the recording yourself.

  • Is it too quiet?

  • Did you speak too fast? (It is almost always better to speak slower than you think is necessary).

Would you like me to write the script for the “Eating a Raisin” practice next, so you have another resource ready to go?

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Here is the content for the “Eating a Raisin” (Mindful Eating) practice.

This is often the very first exercise taught in MBSR because it perfectly demonstrates how to wake up from “autopilot” and experience life vividly.

I have formatted this so you can paste it directly into your website (Podia or WordPress) as a text lesson, or use it as a script to record another audio file.

[Page Title] Mindful Eating: The Raisin Meditation

When was the last time you truly tasted your food?

We often move through our days on “autopilot.” We drive without remembering the road, we listen without hearing, and we eat without tasting.

This simple exercise—using a single raisin (or a nut, or a piece of chocolate)—is the classic introduction to Mindfulness. It teaches us how to drop our “judging mind” (which might say “this is just a wrinkled grape”) and turn on our “sensing mind.”

What you need:

  • One raisin (or a cranberry, nut, or small piece of chocolate).

  • 5 minutes of quiet time.

The Practice: Awakening the Senses

Read through these steps slowly, or record this script to guide yourself.

1. Holding “First, take the raisin and hold it in the palm of your hand or between your thumb and finger. Bring your attention to it as if you have never seen such an object before in your life. Feel the weight of it in your hand.”

2. Seeing “Take time to really see it. Examine it with care and full attention. Let your eyes explore every part of it… examining the highlights where the light shines… the darker hollows… the folds and ridges. Notice the color—is it one color, or many?”

3. Touching “Turn the object over between your fingers. Explore its texture. Is it smooth? Rough? Sticky? Close your eyes if that helps you enhance your sense of touch.”

4. Smelling “Now, hold the raisin beneath your nose. With each inhale, drink in any smell, aroma, or fragrance that may arise. Notice if this triggers anything in your mouth or stomach.”

5. Placing “Slowly bring the raisin up to your lips. Notice how your hand and arm know exactly where to position it. Gently place the object in your mouth, but do not chew yet. Explore the sensation of having it on your tongue. Feel the texture.”

6. Tasting “When you are ready, prepare to chew the raisin… and notice how and where it needs to be for chewing. Take one or two conscious bites into it. Notice what happens in the aftermath… experiencing any waves of taste that emanate from it as you continue chewing. Detect the texture as the raisin breaks down… and how the taste changes over time.”

7. Swallowing “When you feel ready to swallow, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously. Finally, swallow the raisin. Feel it moving down into your stomach. Sense how your body feels as a whole after completing this exercise.”

Reflection

“How did that feel different from how you normally eat? Did the raisin taste more intense than usual? Did you notice thoughts arising like ‘This is silly’ or ‘I’m hungry’?

This is mindfulness. It isn’t about clearing your mind; it is about paying attention to the richness of the present moment.”

Bring this into your day

You don’t need a raisin to practice this. You can do this with your morning coffee, a bite of sandwich, or even a sip of water. Just for a moment, stop the autopilot, and truly taste.

Next Steps for You

You now have the three core introductory pieces for your website:

  1. The Home Page (The “Storefront”)

  2. The Mini-Breathing Space (The “Emergency Calm” tool)

  3. The Raisin Exercise (The “Beginner’s Mind” tool)

You mentioned earlier that you have a “Short Body Scan” text. I noticed the version you pasted earlier was just the raw text.

Would you like me to take that Short Body Scan text and format it with bolding and headings (like I did for the others) so it matches the professional look of your new site?

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Here is your Short Body Scan text, professionally formatted to match the rest of your new website.

I have broken the long text into clear, distinct steps. This makes it much easier for a visitor to read on a screen, or for you to read out loud if you decide to record it.

[Page Title] A Short Body Scan of Belonging

“It all belongs.”

Duration: 90 Seconds Goal: To move from “fixing” to “allowing.”

This short practice is an invitation to stop fighting with your experience. It is a moment to let go of the need for things to be different than they are.

The Practice

1. Settle In Begin by finding a comfortable position. You may lie down or sit—whatever allows the body to rest most easily.

  • Take a moment to settle in.

  • Let the surface beneath you fully support your weight.

  • Remind yourself: There is nothing to accomplish here. Nothing to get right.

2. Gentle Interest Gently become interested in the posture of the body as it is, without trying to improve anything.

  • If the body wants to make a small adjustment—to feel more held, more supported—allow that to happen slowly.

  • Bring a patient, kind interest to the body.

  • Not scanning to fix. Not scanning to change.

3. It All Belongs Notice sensations as they reveal themselves. Whatever you notice, silently offer this phrase:

“It all belongs.”

If you notice an unpleasant sensation, discomfort, or tension, gently say to it:

“You too belong. You are allowed to be here.”

4. Rest in Awareness There is no place to go. Nothing to get. Nothing to do. Nothing to become.

  • Before resting, allow the body a few moments to settle on its own.

  • There is no need to arrange or improve anything.

  • Simply notice when the body feels quietly held and at ease.

5. Closing When the body has settled, let attention soften naturally. Rest in awareness as it is, without direction or effort.

How to use this page

Since this is a “90-second” scan, it is perfect for visitors who feel too busy for a full meditation.

Suggestion for your Website Layout: You could place this text right next to a button that says “Download PDF” so they can print it out and put it on their fridge or desk.

Would you like me to create a list of the “Module 1” topics based on the Home Page outline we worked on earlier, so you can start filling in the actual course content?

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Based on your website’s curriculum (mbsrtraining.com) and the standard MBSR structure, here is a professional, itemized list of Module 1 topics.

You can use this list to build your “Course Content” section in Podia or WordPress. I have organized it logically so it flows from “Theory” to “Practice.”

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