Course Outline

Week 1: Recognising the Present Moment

You'll learn and explore:

Mindfulness definitions and origins
Guidelines for participation
How to interrupt your automatic pilot
Slowing down and paying attention
Using body sensations to access the present moment
Moving from doing mode into being mode
Noticing the flow of thoughts, feelings and sensations

Week 2: Perception and how you make sense of the world

You'll learn and explore:

How perception works
Examining the viewing lens of sensations, emotions, and thoughts
Labelling experience as pleasant, unpleasant or neutral
Using the breath to access the present moment
How to honour and accept all of your experiences
How to actively work with obstacles to practising regularly
A concentration practice using the breath

Week 3: The Pleasure & Power of being Present

You'll learn and explore:

Practice, practice and more practice
The attitudinal foundations of mindfulness
Bringing a gentle, open, curious attitude to unpleasant experiences
Movement practice to cultivate focus, flexibility and strength of mind and body

Week 4: How Mindfulness works with reducing stress

You'll learn and explore:

The physiology and psychology of stress
The cultivation of equanimity in the face of difficulties
How to use body sensations to stay grounded in stressful moments
How to work with thoughts associated with painful emotion
How to use both the body and breath to explore and change stressful experience

Week 5: Finding another way; responding rather than reacting

You'll learn and explore:

An investigation of your conditioned ways of reacting to stress
Ways of opening up possibilities of CHOICE, rather than reacting in habitual ways
Recognising unhelpful patterns of thinking and how those thoughts affect you
A developing awareness of the stories and narratives you tell yourself
How to interrupt ruminative thoughts
Open Awareness meditation practice

The Day of Mindfulness Retreat

You'll learn and explore:

The impermanence of mind-body states over an extended period of time
The cultivation of sustained curiosity into the 'waves' of sensations, feelings and thoughts over the day
• Silence as a path for 'settling' in oneself
• The sense of community and connectedness through silent practice together
• Concentration and strength in practice

Week 6: Interpersonal Mindfulness

You'll learn and explore:

Paying detailed attention to the 'other'
Listening and seeing others in more flexible and accepting ways
Using mindfulness as a way to prepare for interaction with others
Patterns of relating through mindfulness
Mindful contemplations as a way of developing kindness and compassion for yourself and others

Week 7: Living on Purpose

You'll learn and explore:

How to integrate what you've been learning into your daily life
Options of how to take better care of yourself and making choices for how you live

Week 8: Making mindfulness a part of your life

You'll learn and explore:

How to keep up the momentum and discipline you've developed over the past 7 weeks
Explore what you have achieved through the practice
Recognise that living mindfully is a process of ongoing practice
Integrate mindfulness more fully into your life
Explore choices for continuing to support this practice in your life