Week 1 – Introduction to Mindfulness
Learning the theory of mindfulness and evidence of mind-body connections. Experientially introduction to mindful eating, mindful breathing, and body-scan, with a special emphasis on what it means to be fully engaged in the present moment.
Week 2 – Perception Matters
Perception is key in mindfulness—perception determines the response. Exploring perceptions, assumptions, and the way you view the world. Changing perceptions changes the responses to difficulties and challenges, and the impact on the body. Body Scan mindfulness practice cultivates the greater awareness.
Week 3 – Being Present
Discovering the pleasure, power and benefits in being present. Cultivation of mindful movement and walking mindfulness practices helps to bring about greater present moment awareness. Discovering how experiences create body and mental reactions and discomfort.
Week 4 – Stress Reactivity
Discovering the impact of negative experiences on the body and mind. Understanding the physiological and psychological effects of stress reactivity, and learning mindful strategies to reduce the impact of stress on the body and mind.
Week 5 – Stress Response
Expanding the awareness to identify stress triggers, presence of intense emotions and habitual patterns of reactivity. Applying mindfulness strategies to reduce habitual reactions and increase choosing a healthier response, thus bringing about more positive outcomes. Developing mental resilience towards difficult experiences and situations.
Week 6 – Field Trip to a Nursing Home
Journal the reflections on the visit, integrating the experience and the learnings over the last 5 weeks, and submit it as an essay.
Week 7 – Recess Week
Week 8 – Interpersonal Mindfulness
Developing transformational coping strategies to access inner resources to enhance mental resilience through mindfulness practices. Discovering the presence of emotions in communications. Learning through direct experience the benefits of mindful listening and mindful speech.
Week 9 – Silent Retreat
This 3-hour guided mindfulness practices in silence to review and deepen the experience of the full range of practices learnt in the 6 weeks. Journal the reflections of the experience and submit it as an essay.
Week 10 – Applying Mindfulness in Daily Life Mindfulness is most effective when it is practised and applied. Exploring the perception of the normal activities in one’s life and the impact on the level of one’s happiness or unhappiness. Discover the many ways that mindfulness can be integrated more fully into daily activities.
Week 11 – Maintaining Momentum in Mindfulness
Conduct a complete review of everything learnt in the course, with an emphasis on how the momentum can be kept up. Setting goals to support an integrated approach in making mindfulness part of everyday living.
Week 12 – Closing Presentations
Week 13 – Closing Presentations
Well 14 – Closing Presentations