Overview
This course is great for those beginning, sustaining, or rejuvenating their mindfulness practice. During this class, you will practice mindfulness and learn several skills for managing stress and enriching your life. Mindfulness is about developing the ability to be fully attentive to all the moments of your life, reducing the amount of time you spend worrying about the future or fretting about the past. An important aspect of mindfulness is developing a non-judgmental, accepting, even curious, attitude about your moment-to-moment experience.
The more you develop this attitude, the less you will feel overwhelmed by changes and challenges in your life. We invite you to devote yourself to the study and practice of mindfulness over the next four weeks, and we challenge you to stay curious about what evolves for you as you persistently and patiently practice living mindfully.
Meditation Skills
In each class, you will learn one or two mindfulness-based skills through experiential practice. You’ll then apply these skills by creating or continuing your mindfulness practice and noticing what changes come as a result.
- Belly or Diaphragmatic Breathing
- Dynamic Breathing
- Body Scan
- Walking Meditation
- Gatha Meditation/Meditation Poem
- Guided Imagery
- Labeling Thoughts
- Labeling Feelings
- Eating Meditation
In order to deepen your learning, you’ll be asked to:
- Practice any of the above skills/meditation for at least 10 minutes every day.
- Use the Me Time! by Self MAED FaceBook Group to submit your personal meditation reflection daily.
Completing this course will help you:
- Understand mindfulness and meditation
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Class 2 Replay
Mastering Your Skills
Self MAED Foundations is an introductory mindfulness class that will teach you the skill of mindfulness. It will also help you build the habit of using it in your life on a regular basis.
We’ve found that folks get a lot more out of Koru if they stick with it from beginning to end, therefore attendance at all sessions is required.
The classes and homework practice
In each class you will learn one or two mindfulness-based skills and you will practice meditation with the help of your instructor. You may use any of the skills or meditations we teach for your daily ten minutes of mindfulness practice. Typically, you will practice with skills during the week after we learn them in class. However, the goal is not for you to become an expert at all the skills. Rather, the goal is for you to find one or two mindfulness practices that resonate with you, and work with those practices in greater depth. Everyone is different and will find different practices more or less helpful. Your task is to identify the skills that work for you and to spend your time developing as best you can your ability to use those skills.
SKILL Guided Imagery: Guided imagery is a way of calming your body and mind if you are feeling particularly anxious or stressed. Using all of your senses, you imagine yourself in a comfortable and safe place, which allows your physiology to quiet and calm. Students use guided imagery if they are dealing with high levels of stress or worry.
Shannon’s Audio Visualization Meditation – 8 min
MEDITATION Labeling Thoughts: An important aspect of mindfulness meditation is the ability to notice your thoughts and then, without judgment, release them, returning your attention to your object of meditation, most commonly the sensation of your breath as it enters and leaves your body. Labeling is a technique that makes it easier to release your thoughts and return to your present moment experience. Students use labeling to strengthen their ability to stay non-judgmentally present with the goings-on in their busy minds.
Shannon’s Labeling Thoughts. This meditation was created in response to the racial injustices we face.
Please use our Facebook Community to share your personal mindfulness and meditation experience. This will give us an opportunity to share, learn, and grow together.
Mindfulness can cultivate a practice of gratitude. We will add our daily gratitude to our FaceBook Community to encourage a practice of gratitude and growth throughout this course.
Join Here: FaceBook Community Me Time! by Self MAED
You are welcome and encouraged to share any personal or private experiences with your facilitator for personal feedback: admin@self.inregdev.com
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Here is a list of Mindful Moments we created in class. Use any of these to create a mindful routine by using ordinary moments in our lives.
Brushing Teeth
- Stroke of the brush
- Sensation of the brush
- Taste of the tooth paste
Making Coffee
- Sound of machine
Before Work/After Work
- Big Sigh Breathing
- DND – cell phone
Driving
- The wheels on the road
Skin Care Routine
- Sensations of touch
- Scents – 4 senses
Audio Affirming Meditation by Shannon
