• Introduction2

• Beginning Meditation 9

• Week 1 to 6 Notes & Journal

• OBJECTIVES

• Lesson 1: What is Mindfulness

• Lesson 2: The Origins and Benefits

• Lesson 3: Why it is so Important in Today's World?3

• Lesson 4: Mindfulness vs. Autopilot12

• Lesson 5: How to Practice Mindfulness

• Week 1 Meditation Sound2

• Week 1 Practice Meditation Being with the Breath

• Handout: Mind Full or Mindful?

Delayed 7 days

• OBJECTIVES

• Lesson 1: Breathing and the "Now"2

• 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 Nelson2

• Autobiography in 5 Short Chapters

• Week 2 Practice Meditation Feeling your Breath2

• 60 minutes featuring mindfulness7

Delayed 14 days

• OBJECTIVES

• Lesson 1: Trusting the Body3

• 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 Meditation7

• Jon Kabat Zinn Talks about the Body

• All Bodies are Beautiful 5

Delayed 21 days

• OBJECTIVES

• Lesson 1: Our Thoughts Can Help Us or Hurt Us1

• Lesson 2: Thinking Keeps you Stuck6

• Lesson 3: Habitual Thinking Patterns16

• Week 4 Practice: Becoming Aware of Thinking Meditation

• Youtube Jon Kabat-Zinn on thinking

• Handout 6 Habitual Styles of Thinking

Delayed 28 days

• OBJECTIVES

• Lesson 1: To Feel Emotion is Human

• Lesson 2: I am Not my Emotions10

• Lesson 3: It takes courage to feel4

• Week 5 Practice Meditation RAIN 3

• Handout Plutchiks-wheel-of-emotions

• Youtube about emotion

• Youtube Tara Brach on pain2

Delayed 36 days

• OBJECTIVES

• Lesson 1: We are enough!3

• Lesson 2: Pillars of Compassion

• Lesson 3: Gratitude5

• Week 6: Practice Compassion Meditation6

• Kristin Neff: The Three Components of Self-Compassion

• Seminarian Experiment

Delayed 42 days

• 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

Delayed 49 days

• Week 8: Self love

• Week 8: How to practice self love

• 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

• Self Love

• Breathing and the body

• Breathing and thinking1