Practice Guides - jgerton/mcp-mindfulness GitHub Wiki
Practice Guides
Table of Contents
Quick Start
Before beginning any practice:
- Find a quiet, comfortable space
- Wear loose, comfortable clothing
- Set a gentle timer if needed
- Have water nearby
- Start with shorter sessions (5-10 minutes)
Stress Management Techniques
1. 4-7-8 Breathing Technique
Purpose: Quick stress relief and nervous system regulation
Steps:
- Sit comfortably with your back straight
- Touch your tongue tip to the roof of your mouth
- Exhale completely through your mouth
- Close your mouth and inhale through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale completely through your mouth for 8 counts
- Repeat up to 4 times for beginners
⚠️ Safety Note: If you feel lightheaded, return to normal breathing. Not recommended for those with respiratory conditions without medical clearance.
2. Progressive Muscle Relaxation (PMR)
Purpose: Release physical tension and mental stress
Script:
- Find a comfortable position (sitting or lying down)
- Take three deep breaths
- For each muscle group:
- Tense for 5 seconds
- Release for 10 seconds
- Notice the difference
Sequence:
- Feet and toes
- Calves
- Thighs
- Buttocks
- Abdomen
- Chest
- Arms
- Hands
- Shoulders
- Neck
- Face
⚠️ Safety Note: Skip any areas of injury or recent surgery. Tension should be firm but never painful.
3. Box Breathing
Purpose: Focus enhancement and stress reduction
Steps:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat for 2-5 minutes
Visualization: Imagine tracing a square as you breathe
Mindfulness Practices
1. Basic Mindful Breathing
Purpose: Foundation for mindfulness practice
Script:
- Sit comfortably, eyes closed or softly focused
- Notice your natural breath without changing it
- Place one hand on your belly
- Feel the rise and fall of each breath
- When mind wanders, gently return focus to breath
- Practice for 5-10 minutes
2. Body Scan Meditation
Purpose: Body awareness and tension release
Script:
- Lie down comfortably
- Close your eyes
- Bring attention to your feet
- Slowly move awareness up through body
- Notice sensations without judgment
- Complete scan takes 10-20 minutes
Guided Sequence:
Begin by taking three deep breaths...
Bring attention to your toes...
Notice any sensations...
Move to the soles of your feet...
[Continue through body]
Finally, notice your whole body breathing...
3. Walking Meditation
Purpose: Active mindfulness practice
Steps:
- Choose a quiet path (10-20 steps long)
- Walk slowly, focusing on each step
- Notice the sensation of lifting, moving, placing foot
- Coordinate breath with movement
- Practice for 10 minutes
Safety Guidelines
General Precautions
- Start slowly and build gradually
- Practice at your own pace
- Stop if you experience discomfort
- Maintain good posture
- Stay hydrated
When to Seek Guidance
- If you have existing mental health conditions
- After recent surgery or injury
- During pregnancy
- If experiencing dizziness or anxiety
- When combining with other wellness practices
Not Recommended When
- Extremely fatigued
- Under influence of substances
- Experiencing acute mental health episodes
- Immediately after heavy meals
Progress Tracking
Daily Practice Log
- Date and time
- Practice type
- Duration
- Stress level before/after
- Notes on experience
Weekly Review
- Total practice time
- Most effective techniques
- Challenges encountered
- Goals for next week
Monthly Assessment
- Overall stress reduction
- Mindfulness progress
- Technique preferences
- Areas for improvement
Integration Tips
Combining Practices
-
Morning Routine
- 5 minutes mindful breathing
- 5 minutes PMR
- Set daily intention
-
Quick Stress Relief
- 4-7-8 breathing (1 minute)
- Shoulder roll sequence
- Mini body scan
-
Evening Wind-Down
- 10 minutes body scan
- 5 minutes gratitude practice
- Gentle breathing
Related Guides:
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