Portfolio
MBSR 2
Katinka Wieringa
20 Jan 2023
,Table of contents
Week 1---------------------------------------------------------------------------------------------2
Week 2---------------------------------------------------------------------------------------------7
Week 3 -------------------------------------------------------------------------------------------13
Week 4 -------------------------------------------------------------------------------------------16
Week 5 -------------------------------------------------------------------------------------------20
Week 6 -------------------------------------------------------------------------------------------24
Week 7 -------------------------------------------------------------------------------------------27
Reflection ----------------------------------------------------------------------------------------31
1
, Logbook
Week 1
Wednesday – Kindness meditation
I started this exercise on Wednesday I was already used to meditating from MBSR 1. However, it felt very
heavy I don’t know why. Maybe I was tired as well and my mom underwent surgery so I was still worried about
her. I also find 20 minutes very long to be seated. The meditator’s voice is, however, very relaxing he helped
me relax since it was a very stressful week. I was able to easily bring my awareness to the breath and at the
belly. This was not hard for me. I was also able to notice sensations of the breath as my belly falls and rises. I
fell a sleep during the meditation and could not complete it so I decided to sleep and try another day.
Breathing space with kindness I was used to doing this exercise in stressful moments but trying it with
kindness has definitely a different feeling. I was trying to nourish myself with a lot of positive feelings. For
example, I was having difficulty at managing and controlling one of my classes at work and I felt down. I
practiced this exercise and tried to be kind to myself by convincing myself that I am not the only teacher who
struggled with this class.
Nurturing the soothing system I chose to open up music that evokes compassion in me. I listened to the
music “Epiphany” by Taylor Swift. The song gave me a lot of positive energy and helped me be positive on this
day. I never thought that music can have such an effect on us.
Describe the Were you What physical What emotions What do you
situation aware of the sensations and thoughts notice now that
care system at exactly did you were you are writing
the moment experience? accompanied this down
by this event?
I decided to Yes I was aware My nose was I felt I need to I get a positive
take my and I was very cold. I change and do feeling when I
breakfast in the taking care of could feel the something remembered
back yard myself at the coldness of the new. I was that I changed
instead of moment. I weather but at looking forward routine and I
taking it in the wanted to do the same time to going out took breakfast
kitchen. something the sun rays this day. I was outside. It felt
It was sunny new. were hitting my motivated and different.
day and I face which decided to
wanted to gave me a pamper myself
enjoy the relaxed out.
weather a bit. sensation
Thursday – the safe place
I liked this exercise after 5 minutes. I felt warmth and safety. The ability to imagine a safe place and put me in
is amazing. I never did that when I am sober. It only happens to me every now and then when I am dreaming.
The lady’s voice is so relaxing. I could focus on my breathing rhythm. I was aware of my breathing and how I
breathed. I felt my heart was happy during this activity. It gave me positivity from the first trial. I think this is
going to be my preferred exercise. I was automatically smiling to myself. I was happy because I imagined the
safest place, I created my own world in my mind. The world I wish to live in. the safe place I imagined today
was in the sea. I love swimming and I always wish if summer is stays the whole year so that I can swim. I could
feel the waves hitting my face. The smell of the sea was very relaxing. I could feel the sun rays hitting my head.
The water was warm. There were tiny fish around me and this made me feel safe. I felt my body was light
because the water held most of my weight. This feeling was very relaxing. It alleviates stress and tension.
Breathing space with kindness I was stressed because of work and did not feel I am okay. I kept hearing
“you are a loser” inside of me. I wanted to get rid of this feeling. I started practicing this exercise and changing
this sentence into “ you are a successor” I repeated this several times. I have to say I felt positive afterward. I
really like this exercise. I am used to breathing space but not with kindness.
2
MBSR 2
Katinka Wieringa
20 Jan 2023
,Table of contents
Week 1---------------------------------------------------------------------------------------------2
Week 2---------------------------------------------------------------------------------------------7
Week 3 -------------------------------------------------------------------------------------------13
Week 4 -------------------------------------------------------------------------------------------16
Week 5 -------------------------------------------------------------------------------------------20
Week 6 -------------------------------------------------------------------------------------------24
Week 7 -------------------------------------------------------------------------------------------27
Reflection ----------------------------------------------------------------------------------------31
1
, Logbook
Week 1
Wednesday – Kindness meditation
I started this exercise on Wednesday I was already used to meditating from MBSR 1. However, it felt very
heavy I don’t know why. Maybe I was tired as well and my mom underwent surgery so I was still worried about
her. I also find 20 minutes very long to be seated. The meditator’s voice is, however, very relaxing he helped
me relax since it was a very stressful week. I was able to easily bring my awareness to the breath and at the
belly. This was not hard for me. I was also able to notice sensations of the breath as my belly falls and rises. I
fell a sleep during the meditation and could not complete it so I decided to sleep and try another day.
Breathing space with kindness I was used to doing this exercise in stressful moments but trying it with
kindness has definitely a different feeling. I was trying to nourish myself with a lot of positive feelings. For
example, I was having difficulty at managing and controlling one of my classes at work and I felt down. I
practiced this exercise and tried to be kind to myself by convincing myself that I am not the only teacher who
struggled with this class.
Nurturing the soothing system I chose to open up music that evokes compassion in me. I listened to the
music “Epiphany” by Taylor Swift. The song gave me a lot of positive energy and helped me be positive on this
day. I never thought that music can have such an effect on us.
Describe the Were you What physical What emotions What do you
situation aware of the sensations and thoughts notice now that
care system at exactly did you were you are writing
the moment experience? accompanied this down
by this event?
I decided to Yes I was aware My nose was I felt I need to I get a positive
take my and I was very cold. I change and do feeling when I
breakfast in the taking care of could feel the something remembered
back yard myself at the coldness of the new. I was that I changed
instead of moment. I weather but at looking forward routine and I
taking it in the wanted to do the same time to going out took breakfast
kitchen. something the sun rays this day. I was outside. It felt
It was sunny new. were hitting my motivated and different.
day and I face which decided to
wanted to gave me a pamper myself
enjoy the relaxed out.
weather a bit. sensation
Thursday – the safe place
I liked this exercise after 5 minutes. I felt warmth and safety. The ability to imagine a safe place and put me in
is amazing. I never did that when I am sober. It only happens to me every now and then when I am dreaming.
The lady’s voice is so relaxing. I could focus on my breathing rhythm. I was aware of my breathing and how I
breathed. I felt my heart was happy during this activity. It gave me positivity from the first trial. I think this is
going to be my preferred exercise. I was automatically smiling to myself. I was happy because I imagined the
safest place, I created my own world in my mind. The world I wish to live in. the safe place I imagined today
was in the sea. I love swimming and I always wish if summer is stays the whole year so that I can swim. I could
feel the waves hitting my face. The smell of the sea was very relaxing. I could feel the sun rays hitting my head.
The water was warm. There were tiny fish around me and this made me feel safe. I felt my body was light
because the water held most of my weight. This feeling was very relaxing. It alleviates stress and tension.
Breathing space with kindness I was stressed because of work and did not feel I am okay. I kept hearing
“you are a loser” inside of me. I wanted to get rid of this feeling. I started practicing this exercise and changing
this sentence into “ you are a successor” I repeated this several times. I have to say I felt positive afterward. I
really like this exercise. I am used to breathing space but not with kindness.
2
