Session 1

Raisin Exercise: 4 minutes

Body Scan: 15 minutes

Body Scan: 30 minutes

Session 2 

Urge Surfing: 14 minutes

Mountain Meditation: 10 minutes

Mountain Meditation: 15 minutes

Session 3 

Breath Meditation: 10 minutes

Breath Meditation: 15 minutes

Breath Meditation: 30 minutes

SOBER Breathing Space: 6 minutes

Session 4 

Awareness of Hearing and Seeing Meditation: 15 minutes

Awareness of Sound, Breath, Sensation, and Thought: 15 minutes

Awareness of Sound, Breath, Sensation, and Thought: 30 minutes

Session 5

Walking Meditation: 10 minutes

Session 6 

Mindful Stretching: 10 minutes

Mindful Movement: 20 minutes

Sitting Meditation on Thoughts: 10 minutes

Sitting Meditation on Thoughts: 15 minutes

Sitting Meditation on Thoughts: 30 minutes

Session 7  

Kindness Meditation: 11 minutes

Kindness Meditation: 15 minutes 

Session 8  

Gratitude Practice: 10 minutes

Gratitude Practice: 15 minutes

Acceptance Meditation: 15 minutes