(Pre Recorded) Everyday Mindfulness for Health and Wellbeing
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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

Delayed 7 days

OBJECTIVES
Lesson 1: Breathing and the "Now"
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

Delayed 14 days

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

Delayed 21 days

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

Delayed 28 days

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

Delayed 36 days

OBJECTIVES
Lesson 1: We are enough!
Lesson 2: Pillars of Compassion
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

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
Week 8: Q/A and Pulling it all together

Delayed 49 days

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

Self Love
Breathing and the body
Breathing and thinking

Week 3: Being in the Body

8 Lessons