Mindfulness +

1/4 Introduction

Basic mindfulness

  • Definition (John Kabat Zin, Jan)
  • The NOW versus past and present
  • Definition: highlight “wat is”
  • Basis attitudes 1&2
    • openness, gentle curiosity, the beginner’s mind
    • acceptance, surrender, letting go
  • Exercise:
    • Body scan level 1: filling the body with attention
    • Mind mastery level 1: staying in the now
  • Tackling misconceptions
    • Mindfulness is not about emptying the mind
    • Mindfulness is not becoming emotionless
    • Mindfulness is not about being calm or any particular way 
  • Q&A: naming successes

2/4 Review + level 1

  • Introduction NO: observation without judgment or interpretation
  • The HERE versus somewhere else or absent
  • Definition: review “what is” + higlight “concisously”
  • Basis attitudes 3&4
    • continuity (patience, perseverance)
    • equanimity: direct perception devoid from partiality, judgment, interpretation, or evaluation
  • Exercise:
    • Body scan level 2: filling the body with awareness
    • Mind mastery level 2: staying here and observing throughts
  • Tackling misconceptions
    • Mindfulness can significantly reduce stress but it is not about stress reduction
    • Mindfulness is not escaping pain
    • Mindfulness is not about being complacent 
  • Q&A: naming successes

3/4 Review + level 2

  • Intermediate NO: observation without interference
  • Definition: review “consciously what is” + higlight “living”
  • Basis attitudes 5&6
    • empathy, compassion & detachment
    • gratitude & detachment
  • Exercise:
    • Body scan level 3: filling the body with presence 
    • Mind mastery level 3: observing feelings and sensations
  • Tackling misconceptions
    • Mindfulness is not a technique 
    • Mindfulness is not a magic pill 
  • Q&A: naming successes

4/4 Review + level 3

  • Advanced NO: from judgment to discernment 
  • Definition “what is” + “for what it is”
  • Basis attitudes 7&8
    • loving-kindness
    • right effort
  • Exercise:
    • Body scan level 4: filling the body with loving-kindness / light
    • Mind mastery level 4: focus and concentration, through breath
  • Tackling misconceptions
    • Mindfulness is not religious 
    • Mindfulness is not withdrawing from life
    • Mindfulness is not seeking bliss
  • Q&A: naming successes

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