Mindfulness and resilience course
In this page, you will find all the resources that you need to support your learning throughout the 8-week mindfulness and resilience course. If you have any questions, please email Navine at info@navinesgoodspace.com.
This course focuses on strengthening your capacities and skills for self-awareness by developing mindfulness, focus and attention stabilisation. The program offers tools for preventing burnout, developing emotion regulation, resilience, empathic communication, greater resilience and conflict management. The course will help you manage your physiology to bring balance and wellbeing in your life.
Each week, you will receive some guided meditation audios to support your home practice and integrate mindfulness to your daily life. I will post the meditation audios and the suggested activities after each class. Here is a sample of the homework you will be receiving each week:
CLASS 1
Homework:
Practice 10 minutes a day with this guided meditation audio.
Suggested activities to expand your awareness skills:
- Practice pausing during the day to notice the sounds, the sensations in your body or the breath
- Paying attention to 1 activity during the day such as brushing your teeth, taking a shower, walking to the bus or washing the dishes
Please feel free to bring a mat for the next class if you wish to lie down during our body scan practice.
Guided meditation audio
CLASS 2
Homework:
Practice 30 minutes with this body scan guided meditation audio (option to use the 10 minutes body scan)
Additional 10 minutes guided meditation from the previous week "Awareness of breath and sounds" twice or three time during the week.
Suggested activities to expand your awareness skills:
- Paying attention to the body sensations as we encounter pleasant experiences in our day
- Reading below "how to support yourself with trauma and PTSD" by Dr Tara Brach
How to support yourself with trauma and PTSD - from Dr Tara Brach
CLASS 3
Homework:
Practice 30 minutes a day with this loving awareness guided meditation audio.
Additional 10 minutes guided meditation every day during the week alternating labelling sensations and labelling sensations.
Suggested activities to expand your awareness skills:
- Noticing unpleasant experiences and labelling the thoughts (emotions and sensations that are linked to them)
- Practice pausing when triggered
NEXT WEEK: I will open up 1 to 1 slots and invite you to book yourselves in for our mid-course check in. This is optional but I highly suggest that you book yourself in.
CLASS 4
Homework:
Practice 30 minutes a day with this loving awareness guided meditation audio.
Additional 10 minutes guided meditation 2 to 3 times during the week - lovingkindness for yourself
Suggested activity to expand your awareness skills:
- Notice acts of kindness from others and receiving the warmth
CLASS 5
Homework:
Practice 30 minutes daily with the loving awareness guided meditation audio
Additional 10 minutes guided meditations alternating 2 to 3 times during the week: "RAIN" and "Growing Inner Strength"
Suggested activities to expand your awareness skills:
- Noticing both pleasant and unpleasant experiences as you go by your day and notice the sensations, thoughts and emotions linked to them - you can use labelling if that helps you
Important note: when choosing a difficult experience to work with in any of our meditations, on a scale from 1 to 10 (10 being the most challenging) choose a level of difficult of 3 to 4.
CLASS 6
Homework:
Practice 30 minutes daily with the loving awareness guided meditation audio
Additional 10 minutes guided meditations alternating 2 to 3 times during the week: "Widening the circles of compassion" and "Lovingkindness"
Suggested activities to expand your awareness skills:
- Sending lovingkindness wishes to people we encounter during the day
- Have a look at the window of tolerance again (provided on the email), and reflect: how do I know I am within my window of tolerance, how do I know I am outside of it (what kind of body sensations, thoughts or emotions am I noticing)? How can I help myself back into my window of tolerance?
CLASS 7
Homework:
Practice 30 minutes daily with the loving awareness guided meditation audio
Additional 10 minutes guided meditations alternating 2 to 3 times during the week: "Gratitude" and "Feeling strong" (note on the feeling strong audio: you can pick any other positive attribute/trait you would like to work with, the steps remain the same: Have an experience, Enrich it, Absorb it - Linking to an opposite state when you don't feel so strong, feel lonely, or good enough, resilient etc is optional but not available on the audio, feel free to explore that if you'd like but always remember to come back and end your practice with the positive state).
Suggested activity to expand your awareness skills:
- Practice seeing the good as you go by your day and stay with it 15 seconds to know how it feels in your body