Mindfulness Training, Starts March 28

There are many benefits to starting a daily mindfulness practice.

Here are 6 that research has proven:

1. improves working memory

2. increases focus

3. improves emotional regulation and reactivity

4. reduces stress

5. lessens rumination

6. helps build stronger relationships

This course is fully online and asynchronous and each new lesson opens on a Monday. The next session starts March 28.

Benefits to the Online Format:

• you can take this course at your own pace

• the course will always be open to you

• optional 30-minute Zoom sessions offered each week at your request

• additional resources offered each week depending on group's interests

• small group community -- all contained in the course shell

• personalized attention -- small class sizes and quick response time

• low price

Syllabus: Student Objectives

Week 1: Introduction to Mindfulness

• understand the physical and emotional benefits of mindfulness and a mindfulness practice

• complete a Breath Awareness Meditation

• understand the definitions of "focused attention" and "the present moment"

• complete a Grounding Meditation

• review the importance of daily practice

Week 2: Mindfulness of the Body

• self-assess for trauma, triggers, or other physical concerns with body-centered mindfulness

• connect body and mind in a Guided Body Scan

• make space for pain and discomfort

• complete a Mindful Walking Exercise

• complete a Mindful Listening Exercise

Week 3: Mindfulness of Emotions

• define and understand "emotional awareness"

• complete a short emotional meditation practice

• complete a longer emotional body scan

• complete a guided self-awareness journal exercise

• define and understand "self-management"

• complete a self-management guided practice

Week 4: Being with What's Difficult

• define "judgment" and understand how it is an obstacle to mindfulness

• define and understand managing unpleasant emotions

• build tolerance for experiencing unpleasant emotions and sensations

• practice sitting with a difficulty without solving it

• understand resistance and avoidance to unpleasant emotions or sensations

• practice labeling "unpleasant," "neutral," and "pleasant" experiences

Week 5: Loving Kindness and Compassion

• understand the terms: inner critic, compassion, self-compassion, loving kindness, empathy

• distinguish between inner critic phrases and self-compassion phrases

• understand the benefits and resilience gained from self-compassion and loving kindness

• journal to discover the inner critic's language and target areas

• connect more deeply with others through the commonality of suffering

• practice and model empathetic listening and emotional mirroring

Week 6: Mindfulness for Communication and Leadership

• understand the distinction between "compassion" and "empathetic distress"

• practice a guided mindful conversation

• practice mindful listening

• understand the 3 levels of a difficult conversation

• understand and apply methods to prepare for difficult conversations

• practice a compassion and "just like me" meditation for empathy and healthy boundaries

Week 7: Resilience

• understand the definitions of resilience, emotional resilience, cognitive resilience, and inner calm

• reframe disappointment and setback as normal occurrences that can be met with compassion and loving kindness

• understand the components of RAIN and practice applying the steps in a resilience meditation

• acknowledge negative self-talk and meet it with empathy and compassion

• strategically prepare phrases or mantras for anchor phrases

Week 8: Mindfulness for Anxiety

• understand the definition of "anxiety"

• understand the distinctions among "anxiety," "fear," "worry," and "rumination"

• identify sources of anxiety and anxiety triggers

• locate and rate anxiety in the body

• separate anxious thoughts from emotions, sensations, and the self

Week 9: Mindfulness for Work and Career

• recognize the areas we control and areas we do not control

• practice finding balance in body posture, breath, alertness, and positive/negative external experiences

• understand the negative effects of distraction

• practice finding interconnections with others

• practice mindfulness of speech

• practice saying "yes" and "no" with integrity

Week 10: Moving Forward Mindfully

• understand the importance of daily practice

• reflect on the practices and tools that have been helpful so far, and how you envision incorporating course materials into your daily life

• make a personal mindfulness plan of action

• practice offering care to others and the self

• practice visualizing a beautiful place

• practice finding the higher self

I would love to work with you!

Email or text me with any questions!

Julie Sawyer, Ed.D.

focusedyogajs@gmail.com

413-221-1695