Course curriculum

  • 1

    Mindfulness - Cultivating the Skills to Care for Ourselves in Challenging Times

  • 2

    Introduction

    • Welcome to this Course

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    • How to Use this Course

    • The Shape of the Course

    • Who is this Course for? - A Note of Caution and Care

    • Contemplation - As You Begin this Journey of Discovery

    • Inspiration: "Begin it Now"
  • 3

    Background Information: Why Stress Tends to Spiral and How Mindfulness Can Help

    • Understanding Stress and How It Can Lead Into Anxiety and Depression

    • Our Attempts at Dealing with Anxiety and Depression Can Inadvertently Keep Them Going

    • Why Ruminating and Worrying Makes Us Increasingly Vulnerable

    • What Can We Do?

    • Learning Other Ways of Responding

    • A Small, But Profound Shift

    • Why We Need to Practice

    • A Particular Kind of Learning

    • Inspiration: "Morning"
  • 4

    Getting the Most Out of this Course

    • Getting the Most Out of This Course

    • Preparing to Start

    • Journaling

    • The Structure of the Programme
  • 5

    Session 1: Bringing Awareness to Life

    • Bringing Awareness to Life

    • Mindfulness Begins with Paying Attention on Purpose

    • Opening the Senses

    • Bringing Awareness to the Body

    • Bringing Awareness to Daily Life

    • Session 1 Homework

    • Body Scan Meditation (Audio)

    • Journaling
  • 6

    Session 2: Becoming Aware of the Wandering Mind

    • Becoming Aware of the Wandering Mind

    • We Can Easily Get Lost in Thought

    • Getting in Touch with the Breath

    • If You Find Yourself Feeling Frustrated...

    • Inspiration: "Simplicity"

    • Session 2 Homework

    • Body Scan Meditation (Audio)

    • Body and Breath Meditation (Audio)

    • Journaling
  • 7

    Session 3: Coming Home to Presence

    • Coming Home to Presence

    • Using the Breath and the Body as an Anchor to the Presence

    • Body Sensations Can Provide a Tangible Focus for Our Attention

    • The Mind Shapes the Body - The Body Shapes the Mind

    • Embodying a Mindful Stance: Sitting and Standing Postures for Meditation

    • Shifting Perspective in Daily Life: The Mindful Pause

    • Inspiration: "Ten Thousand Flowers in Spring"

    • Session 3 Homework

    • Stretch And Breath (Audio)

    • Breath And Body Meditation (Audio)

    • Journaling
  • 8

    Session 4: Moving Closer - Being Aware of Subtle Feeling States

    • Moving Closer - Being Aware of Subtle Feeling States

    • Breaking the Chain of Events

    • Noting and Exploring Subtle Feeling States

    • Holding Experience in a Wide and Spacious Awareness

    • Recognising the Voice of Distress

    • Inspiration: "Stand Firm in That Which You Are"

    • Session 4 Homework

    • Sitting Meditation (Breath, Body, Sounds, Thoughts, Choiceless Awareness) (Audio)

    • Mental Noting (Audio)

    • Journaling
  • 9

    Session 5: Bringing Acceptance to What is Difficult

    • Bringing Acceptance to What is Difficult

    • Practicing Acceptance

    • Why It Is Helpful to Turn Toward the Difficult

    • What Is Important to Keep in Mind When Engaging in This Practice

    • Session 5 Homework

    • Sitting with the Difficult Meditation (Audio)

    • Journaling
  • 10

    Session 6: Finding a Different Relation to Thoughts

    • Finding a Different Relation to Thoughts

    • Our Thoughts are Not Necessarily Reflections of the Truth

    • Observing and Exploring Difficult Thoughts

    • Inspiration: "Search Your Heart"

    • Other Ways of Establishing a Balanced Perspective of Our Thoughts

    • Session 6 Homework

    • Observing Difficult Thoughts Meditation (Audio)

    • Journaling
  • 11

    Session 7: Cultivating Compassion for Ourselves and Others

    • Cultivating Compassion for Ourselves and Others

    • Holding Our Suffering with Kindness

    • Awakening Our Capacity for Compassion

    • Bringing Compassion to Ourselves

    • Inspiration: "Love after Love"

    • Kindness for Ourselves and Others

    • Session 7 Homework

    • Meditation on Self-Compassion (Audio)

    • Journaling
  • 12

    Session 8: Taking Care of Ourselves

    • Taking Care of Ourselves

    • Living in Line with Your Values

    • Inspiration: "From Out the Cave"

    • Simply Being with What Arises

    • Session 8 Homework

    • Choiceless Awareness Meditation (Audio)

    • Journaling
  • 13

    Session 9: Engaging in Life Mindfully

    • Engaging in Life Mindfully

    • Where Have We Come From, Where Are We Now

    • Where to Go from Here

    • "Come, whoever you are"