Project Mindful/(Pre Recorded) Everyday Mindfulness for Givers
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(Pre Recorded) Everyday Mindfulness for Givers

  • Course
  • 80 Lessons

Experience the transformative power of mindfulness in our 6-week introduction. This is a introduction to the powerful ways that mindfulness and meditation can help you to live a more present and joyful life. You will learn practical techniques for a living a more peaceful life, reducing stress, and enhancing focus and well-being. You will feel lighter and empowered after the course, if you do the practices.
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Contents

Welcome

Introduction
Beginning Meditation
Week 1 to 6 Notes & Journal

Week 1: Awareness And Attention

OBJECTIVES
Lesson 1: What is Mindfulness
Lesson 2: The Origins and Benefits
Lesson 3: Why it is so Important in Today's World?
Lesson 4: Mindfulness vs. Autopilot
Lesson 5: How to Practice Mindfulness
Week 1 Meditation Sound
Week 1 Practice Meditation Being with the Breath
Handout: Mind Full or Mindful?

Week 2: The Science of Stress

OBJECTIVES
Lesson 1: Breathing and the "Now"
Preview
Lesson 2: The Science of Breath
Lesson 3: The Brain- Amygdala
Lesson 4: The Brain - Prefrontal Cortex and Cortex
Lesson 5: The Autobiography in 5 short chapters by Portia Nelson
Autobiography in 5 Short Chapters
Week 2 Practice Meditation Feeling your Breath
60 minutes featuring mindfulness

Week 3: Being in the Body

OBJECTIVES
Lesson 1: Trusting the Body
Lesson 2: Getting comfortable in our own skin
Lesson 3: Why the Body Scan is so Important
Lesson 4: How do we practice the Body Scan
Week 3 Practice: The Body Scan Meditation
Jon Kabat Zinn Talks about the Body
All Bodies are Beautiful

Week 4: You are NOT your Thoughts

OBJECTIVES
Lesson 1: Our Thoughts Can Help Us or Hurt Us
Lesson 2: Thinking Keeps you Stuck
Lesson 3: Habitual Thinking Patterns
Week 4 Practice: Becoming Aware of Thinking Meditation
Youtube Jon Kabat-Zinn on thinking
Handout 6 Habitual Styles of Thinking

Week 5: Understanding your Emotions

OBJECTIVES
Lesson 1: To Feel Emotion is Human
Lesson 2: I am Not my Emotions
Lesson 3: It takes courage to feel
Week 5 Practice Meditation RAIN
Handout Plutchiks-wheel-of-emotions
Youtube about emotion
Youtube Tara Brach on pain

Week 6: Compassion and Gratitude

OBJECTIVES
Preview
Lesson 1: We are enough!
Preview
Lesson 2: Pillars of Compassion
Preview
Lesson 3: Gratitude
Week 6: Practice Compassion Meditation
Kristin Neff: The Three Components of Self-Compassion
Seminarian Experiment

Week 7: The 7 Foundations of a Mindful Life and Practice

These are the tools that we can cultivate and begin to notice. They help us live in the moment and allow us to apply what we have learned in this course.

These are adapted from the book, Full Catastrophe Living, by Jon Kabat Zinn

Week 7: Introduction
Week 7: #1 Nonjudging
Week 7: #2 Patience
Week 7: #3 Beginners Mind
Week 7: #4 Trust
Week 7: #5 Non Striving
Week 7: #6 Acceptance
Week 7: #7 Letting Go
Week 7: Summary
Class 7 Audio from Bonus sessions.mp4
Handout 7 Attitudinal Foundations of Mindfulness

Week 8: Q/A and Pulling it all together

What now?

Week 8: Self love
Week 8: How to practice self love

Want to learn more?

Here are some additional resources according to each week in the lesson.

Week 1 Mindfulness defined by Jon Kabat-Zinn
Week 1 Poems
Week 2 More on the Stress Response
Week 2 Poems
Week 3 More on Mindfulness in the body
Week 3 Poem
Week 4 Tara Brach teaching
Week 4 Poem
Week 5 Article on The life of emotion
Week 5 Poem * Don't miss this one
Week 6 Article on Self Compassion
Week 6 Poems
Week 7 & Attitudes of Mindfulness

Meditations

I had a request for some shorter practices.

Self Love
Breathing and the body
Breathing and thinking