3
New Skills
4
Audio Meditations
Video
Replay
Reflection
Personal
Community
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
- Meditation Poem
- Guided Imagery
- Labeling Thoughts & 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 1 Replay
Mastering Your Skills
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 Belly or diaphragmatic breathing: Belly breathing is a calming skill that you can use to calm yourself if you are feeling anxious or to quiet your mind to help with sleep. You will be taught to breathe deeply, inhaling by using your diaphragm to push your stomach out rather than using the muscles of your chest wall to fill your lungs.
SKILL Dynamic breathing: Dynamic breathing is a very active skill that you can use if you are restless, anxious or tired, and need to a way to focus your attention and energize your body. Students use dynamic breathing when they are tired or worried and still have lots of work to finish.
MEDITATION Body scan: In this meditation you will learn to use physical sensations in the body to anchor your awareness in the present moment.
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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Check back here later in the week for a mindful activity you can add to your practice.
