Mindfulness

• DAY 1

Introduction: What is Mindfulness and how we cultivate it. Mindful eating raisin exercise

The Benefits of Attention to the Breath. The frog exercise.

Exploring perceptions of our present moment. Training your attention muscle. Mindful attention.

Exercise for young and older children. Listening exercise meditation. Using your senses.

• DAY 2

Balancing the power of emotions. Identifying emotions. From your head and into your body.

The 4 basic emotions exercise. The connection Thoughts, emotions and body sensations. Limits: stretching and breathing, mindful walking exercises. The spaghetti test.

Our reactions to stress. Basic physiology and psychology. The “How do I feel” chart. The lake meditation. What is the climate inside like? Your personal weather report. Drawing an image of your own current weather report exercise. Yoga exercise body scan.

• DAY 3

Reactions to stress. Coping mechanisms. Anger management and “difficult Feelings”. Acceptance and recognizing feelings. “How you are feeling at this very moment” exercise. “A safe place” audio.

“Dealing with difficulty” meditation. Yoga 1 exercises. Ideas to reduce stress through daily mindfulness practice. Audios: practicing with the pause button. “First aid for unpleasant feelings”. 3 minutes meditation in moments of stress.

• DAY 4

Awareness and conscious communication: Passive, passive-aggressive, and assertiveness. Cultivating a non-judgmental attitude. Yoga 2 exercise.

Kindness, a powerful quality; towards yourself and others.

Meditation audio: “The secret of the heart chamber”.

“Noticing your kindness” exercise.

“I like you because” exercise. Self-compassion, empathy and kindness  meditation

• DAY 5: 

Cultivating acceptance, patience, trust and letting go.

Ice exercise. Exploring the field of conscious awareness meditation

Visualizing your desires, letting go of control.

The “wishing tree” exercise. Surfing the waves meditation