INSPIRE Program

Week 1: Home Practice Summary

Try the Mindfulness of Breath meditation and 3 Minute Breathing Space

Exercise once per day.

Pick a movement activity to try:

• Walking
  
• Yoga
  
• Strengthening
  
• Tai chi
  
• Sports
  
• Something else!
  

Self Monitoring: Each day, write down:

• How active you were that day, including what you did and how long

you did it

• Rate your mood on a scale of 1-10, where 1 is the worst and 10 is

the best

Mindfulness of Breath:

https://youtu.be/D28_sFuDBsk

3

3 Min Breathing Space https://www.youtube.com/watch?v=8oWmGJc8NWI

Week 2: Home Practice Summary

Do the 3 Minute Breathing Space Exercise once per day.

Self Monitoring: Each day, write down:

• How active you were that day, including what you did and how long

you did it

• Rate your mood on a scale of 1-10, where 1 is the worst and 10 is

the best

Try one movement activity and one pleasant activity from the list we

provided.

Week 3: Home Practice Summary

We've talked about how movement can help with chronic pain. This week,

we want you to focus on doing more and progressing your movement and

exercise. Pick a movement activity from this list and try to do it as

many days as you can. Choose something you enjoy---it will be easier to

reach your goal!

• Walking
  
• Bike riding
  
• Dancing
  
• Yoga
  
• Strengthening
  
• Tai Chi
  
• Sports
  
• Swimming
  
• Something else!

Practice with the Integration of Mind and Movement video.

For your mindfulness practice, we would like you to practice the 3

weekly mindfulness practices you tried last week.

3 Minute Breathing Space: https://www.youtube.com/watch?v=8oWmGJc8NWI

Mindfulness of Body: https://youtu.be/DOr6zWpSlQg

Body Scan: https://www.youtube.com/watch?v=_DTmGtznab4

Week 4: Home Practice Summary

Coping Skill #1: The Name 3 Things Exercise

Coping Skill #2: We want you to try yoga at least 2 days this week. You

can use yoga exercises from the library, the internet, or anywhere else.

Coping Skill #3: RAIN Meditation: https://youtu.be/PuxwwDaqKcY

Track your exercise using FITT, which stands for Frequency (how often),

Intensity (how hard), Type (what kind), and Time (how long). You can

also note how your mood changes with your exercises.

Week 5: Home Practice Summary

Movement:

Beyond starting a walking program this week, we want you to plan when

you will do some exercises and activities.

To help you plan, think about what you did last week and answer these

questions:

• Are these activities good for you?
  
• Besides walking, what new activity do you want to try this week?
  
• How can you do these activities more often or for longer?
  
• How can you make the activities more fun this week (like doing them

with a friend or in a new place)?

• What's a backup activity you can do if something unexpected

happens?

Based on your answers, plan when you'll do these exercises and

activities this week. We know things can come up, but try to stick to

your schedule. If something does come up, switch to your backup plan to

stay active!

ABCD:

We want you to practice the ABCD exercise at least 3 times this week.

Through this activity, you'll identify:

\*\*A\*\*ctivating event (something that happened that set off a strong

emotion)

\*\*B\*\*elief in what you were thinking

\*\*C\*\*onsequences of the event

\*\*D\*\*ispute -- a more helpful way to think about the activating

event

Don't forget, your beliefs are your thoughts that went through your

head, memories, or if you evaluated the scenario at the time of the

event. The consequences were feelings, emotions, actions, or other

things that happened after the event - whether good or bad feelings. The

D is how you will dispute or rewrite your original beliefs that weren't

so fair or helpful. Remember that while your thoughts are real, they may

not be true! This is your opportunity to step back and see what you were

thinking, and if it wasn't helpful, rethink it! What would you say to a

friend if they had this thought? What's the other side of the coin? Are

you being fair and balanced? Don't worry, the Dispute is the hardest

part and you'll get more practice later. Make sure you work on your

disputes with your coach.

Mindfulness:

Choose one of the following:

\- Body Scan

\- Connecting with Your Body

\- Rain Meditation: https://youtu.be/PuxwwDaqKcY

Week 6: Home Practice Summary

For your home practice this week:

Try the ABCD Practice video.

Try 10 minutes of Aerobic Exercise at least twice this week.

Practice the Body Scan Meditation:

https://www.youtube.com/watch?v=_DTmGtznab4

Week 7: Home Practice Summary

For this week's home practice, we want you to:

\- Practice Tai Chi at least two days this week.

There are Tai Chi videos and resources the movement library. We want you

to do what is best for you, which means you don't finish the whole

video, pause the video a few times to rest, or modify the activity. This

is all okay!

\- Practice the ABCD exercise for insomnia.

\- Try the Sleep Meditation Exercise.

Week 8: Home Practice Summary

Since we know strengthening exercises can help with pain, we want you to

try doing them two days this week.

We've shared some exercises with you this week, but you can choose any

kind of strengthening exercise. Just like with yoga and tai chi, we have

more resources in the body section of the app. Look through them, save

the ones you like, and give them a try. If you have trouble finding what

works for you, you can look online, ask friends, or talk to your coach.

Start slowly, listen to your body, and remember to build confidence and

avoid injuries!

For your mind home practice, please try the Loving Kindness Meditation

at least one time this week.

Week 9: Home Practice Summary

For your home practice this week, please try:

1\. Aerobic exercise: Use pacing and spacing to increase your endurance

for 2 days this week.

2\. Choose one mindfulness practice:

RAIN Meditation

Body Scan: https://www.youtube.com/watch?v=_DTmGtznab4

3 min breathing space

Week 10: Home Practice Summary

Choose any one of the following exercises below for your mindfulness

home practice.

Loving Kindness Meditation

RAIN Meditation

Sleep Meditation

For your Body Practice this week, we want you to:

1\. Try exercising with at least one person from your social network two

times this week. It might be tricky at first, but we know it can really

help you in the long run. Ask someone if they want to go for a walk,

join you for yoga, or do another activity together. Give it a try and

see how it goes!

2\. Try to add a challenge to your strengthening exercises by increasing

the frequency, number of repetitions or sets, or finding a more advanced

exercise. If you need ideas, explore the movement library, search online

for other videos, and other resources. The objective is to find

something that works for you.

Week 11: Home Practice Summary

For this week's Home Practice, we want you to:

1\. Go to your favorites or the Body section of the INSPIRE app and try

a few Yoga or Tai Chi videos that you haven't done before. You can also

try finding some videos online. Be sure to mark your favorites if you

haven't already!

2\. Practice switching a negative coping strategy with movement.

3\. Continue your mind practice by going to the "Mind" section of the

app. If you see any exercises that you haven't tried before, try them

out!

4\. Practice the 3 Minute Breathing Space.

https://www.youtube.com/watch?v=8oWmGJc8NWI