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Week | Theme | Mindfulness meditation practices and cognitive exercises |
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1 | Automatic pilot | Mindfulness of eating |
Mindfulness of body sensation |
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2 | Barriers to awareness | Mapping thoughts/feelings/sensations/impulses |
Mindfulness of daily activity |
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3 | Mindfulness of breath and body | Mindfulness of breathing and movement |
3-minute breathing space regular practice |
Exploring our reactions to the pleasant |
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4 | Staying present | Seeing and hearing meditation |
Looking at reactivity and maladaptive coping strategies |
Using the breath as an anchor to awareness |
Exploring our reactions to the unpleasant |
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5 | Allowing and accepting | Mindfulness of breathing-extended instructions |
Relating differently to difficulty sea of reactions |
3-minute breathing space coping response |
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6 | Thoughts are not facts | Introducing difficulty within a meditation |
Sea of reactions working with automatic negative thoughts |
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7 | Self-care and action plans | Mindfulness of breath- and body-extended instructions |
Links between activity and mood-nourishing and -depleting activities |
Identifying a stress signature |
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8 | Using what has been learnt | Review of course using what has been learnt |
Finalise action plan |
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