Course Title: Mindfulness - 8 weeks

Overview: The Mindfulness Course is an 8-week program designed to enhance well-being and reduce stress through mindfulness practices, with a commitment of 2 hours per week.

Module 1: Introduction to Mindfulness

  • Objective: Understand the basics of mindfulness and its benefits.
  • Content:
    • Definition and history of mindfulness.
    • Scientific research on mindfulness and stress reduction.
    • Introduction to mindfulness meditation.
    • Practice: Body scan meditation.

Module 2: Awareness of Breath

  • Objective: Develop awareness of breathing as a tool to anchor attention.
  • Content:
    • The importance of breath in mindfulness practice.
    • Techniques for focusing on the breath.
    • Practice: Breathing meditation.
    • Discussion: Experiences with breath awareness.

Module 3: Mindful Movement

  • Objective: Incorporate mindfulness into physical activities.
  • Content:
    • Introduction to mindful movement practices (e.g., yoga, walking meditation).
    • Benefits of combining mindfulness with movement.
    • Practice: Guided mindful movement exercise.
    • Reflection: How movement affects mindfulness.

Module 4: Handling Stress & Difficult Emotions

  • Objective: Use mindfulness to manage stress and emotions.
  • Content:
    • Understanding the stress response.
    • Techniques for mindful stress reduction.
    • Practice: Meditation for observing thoughts and emotions.
    • Discussion: Applying mindfulness in stressful situations.

Module 5: Cultivating Compassion

  • Objective: Develop self-compassion and compassion for others.
  • Content:
    • The role of compassion in mindfulness practice.
    • Techniques for cultivating compassion.
    • Practice: Loving-kindness meditation.
    • Reflection: Experiences of self-compassion and compassion for others.

Module 6: Mindfulness in Daily Life

  • Objective: Integrate mindfulness practices into everyday activities.
  • Content:
    • Techniques for bringing mindfulness to daily routines (e.g., eating, walking).
    • The importance of mindful presence throughout the day.
    • Practice: Mindful eating exercise.
    • Discussion: Strategies for maintaining mindfulness in daily life.

Module 7: Deepening Practice

  • Objective: Explore advanced mindfulness practices.
  • Content:
    • Introduction to advanced meditation techniques (e.g., open awareness, choiceless awareness).
    • Benefits of deepening mindfulness practice.
    • Practice: Advanced meditation session.
    • Reflection: Challenges and insights from deeper practice.

Module 8: Reflection & Continued Practice

  • Objective: Reflect on the course and plan for continued practice.
  • Content:
    • Review of key concepts and practices covered in the course.
    • Strategies for maintaining a regular mindfulness practice.
    • Practice: Guided reflection meditation.
    • Discussion: Personal insights and future mindfulness goals.

The proposed syllabus is based on our experience, but we adapt to each client.

We offer: 1-1 online/in-person and group online/in-person classes.