There is also an abundance of freely available apps and podcasts that offer mindfulness teachings, guided and unguided timed sitting and supine meditations, and guided mindfulness practices to listen to during activities such as exercising or cleaning.
Traditional MBSR interventions can easily be performed without the use of specialized equipment. Many group administrators and practitioners prefer to have materials handy to help modify movement-based exercises and yoga poses for those with physical limitations. Typically a yoga mat, blocks, and strap are sufficient. Studies of MBSR group interventions have suggested that limiting group size to less than 20 individuals is preferable to build a cohesive dynamic between practitioners (see Lehrer, Woolfolk, and Sime, Principles and practice of stress management. New York: Guilford). [23] Guided practices, including the body scan and sitting meditations, are available on electronic media or for download from several sources. There is also an abundance of freely available apps and podcasts that offer mindfulness teachings, guided and unguided timed sitting and supine meditations, and guided mindfulness practices to listen to during activities such as exercising or cleaning. Most are available for free or for a range of modest costs. Some offer free trials, while some apps and many quality podcasts are totally free. Encourage interested individuals to try out a few different options and find what works best for them. Practitioners also may find that different approaches are more preferable, depending on the day, stress level, and practice time available. We caution individuals to avoid listening to guided sessions or podcasts while driving, as increased drowsiness may occur.