Module-2

Since you said “Yes,” I will move us right along to Module 2.

(If you preferred to work on the “About Me” page or Pricing instead, just let me know, and we can switch gears!)

Module 2: The Body & Perception

Theme: How we see things determines how we react to them.

In Module 1, we woke up to the fact that we are often on “Auto-Pilot.” In Module 2, we start to look at Perception. We learn that it isn’t always the stressful event that hurts us, but how we view that event.

We also introduce Mindful Movement. For your audience (women juggling careers/caregiving and seniors), we will call this “Gentle Mindful Movement” rather than “Yoga” to make it feel accessible and safe.

Here are the two key assets you need for Module 2.

Asset 1: The Mindful Standing Movement Script (15 Minutes)

This is designed to be done standing up (or modified for a chair). It releases the tension held in the shoulders and back—common areas for women carrying heavy emotional loads.

Intro: “In this practice, we are not trying to become flexible or build muscle. We are simply trying to inhabit our bodies as they move. If anything hurts, stop. Listen to the wisdom of your body, not your ego.”

1. Mountain Pose (The Foundation) “Stand with your feet hip-width apart, knees soft (not locked). Let your arms hang loosely by your sides. Imagine a string pulling the top of your head toward the sky, lengthening your spine. Feel your feet rooting into the earth. You are a mountain: stable, grounded, and unwavering, no matter the weather around you.”

2. Reaching for the Sky “On an inhale, slowly float your arms out to the sides and up toward the ceiling. Don’t just move the arms—feel the air on your skin. Feel the muscles in the ribs stretching. On an exhale, slowly float the arms back down. Synchronize the movement with the breath. Inhale up… Exhale down. Repeat this 3 times. Move slower than you want to.”

3. Picking Fruit (The Side Stretch) “Leave the arms up in the air. Reach the right hand higher, as if picking an apple from a high branch. Feel the stretch all down the right side of the waist. Lift the left heel slightly off the floor to reach even higher. Now switch. Reach with the left hand. Alternate back and forth. Reaching… stretching… breathing.”

4. Shoulder Rolls (Releasing the Burden) “Drop the arms back down. Inhale and shrug your shoulders up to your ears—squeeze them tight! Hold the tension… And with a loud sigh (Haaaah!), drop them down. Now, slowly roll the shoulders forward… up… back… and down. Imagine you are rolling a heavy backpack off your shoulders. Let the weight of the world drop off.”

5. Neck Release “Gently drop your right ear toward your right shoulder. Do not force it. If you like, extend your left arm down and away to increase the stretch. Breathe into the left side of the neck. Come back to center. Drop the left ear to the left shoulder. Breathe into the right side. Come back to center.”

6. Closing “Return to Mountain Pose. Stand still. Feel the after-effects of the movement. Is there tingling? Warmth? Flow? Notice how the body feels now compared to 15 minutes ago.”

Asset 2: The Homework (The Calendar of Pleasant Events)

This is the most famous homework assignment in MBSR. It is crucial for your audience because it trains the brain to look for the “good” amidst the stress.

Assignment Title: The Calendar of Pleasant Events

The Concept: “Our brains are like Velcro for bad experiences and Teflon for good ones. We obsess over one rude email but forget the beautiful sunrise. This week, we will retrain your brain.”

The Instructions: Each day this week, record one specific pleasant experience in a notebook. It doesn’t have to be big (like a vacation). It should be small.

What to write down:

  1. What was the experience? (e.g., The feeling of the sun on my face while walking to the car).

  2. were you aware of it while it was happening? (Or did you only realize it later?)

  3. How did your body feel in that moment? (e.g., Shoulders dropped, face relaxed, warmth in chest).

  4. What moods or feelings accompanied it? (e.g., Relief, joy, gratitude).

Summary of Module 2

You now have:

  1. The Movement Practice: A gentle script to get them out of their heads and into their bodies.

  2. The Homework: A tool to combat the “negativity bias” and help them appreciate small joys.

Would you like to move on to Module 3 (Working with Unpleasant Events/Stress), OR would you like me to draft the “About Me” page now, to help establish your authority as a teacher?

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