Mindfulness 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:
- Letter: For next week, please write a letter to yourself to say why you are here, what you expect you will learn in this course, and you will share this next week in case. You can reflect on some of the following: what's my intention learning mindfulness? How will that help me feel? What is it that I want to look deeper into?
- Practice 10 minutes a day with this guided meditation audio below.
- Suggested activities to expand your awareness skills in your life:
- Practice pausing during the day to notice the sounds, the sensations in your body or the breath.
Guided meditation audio
CLASS 2
Homework:
Practice 30 minutes with this body scan guided meditation audio (optional 10 minutes audio available).
Additional 10 minutes guided meditation from the previous week "Awareness of breath and sounds" twice or three time during the week.
Additional 10 minutes guided meditation "Growing inner strength" once or twice 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 awareness of thoughts, sensations and emotions "A loving awareness"
Alternate practice of "labelling emotions" and "labelling sensations" 2-3 times during the week
Suggested activities to expand your awareness skills:
- Noticing unpleasant experiences and labelling the thoughts (emotions and sensations that are linked to them) as you go by your day
- Practice pausing when triggered
CLASS 4
Homework:
Practice our main practice awareness of thoughts, sensations and emotions "A loving awareness"
Practice awareness of emotions and lovingkindness toward yourself alternating 2 to 3 times during the week
Suggested activities to expand your awareness skills:
- Noticing acts of kindness from others and receiving their warmth
CLASS 5
Homework:
Practice our main practice of awareness of thoughts, sensations and emotions "A loving awareness"
Practice Generating self-compassion (the audio is focused on general self-compassion for all the struggles in your life, but you can also practice with one recent mildly challenging experience if you'd like - a 3 to 4 on a 1 to 10 scale of difficult) and the same meditation from class 2 "Growing inner strengths".
Practice alternating between the two 10 minute audios 2 to 3 times during the week.
Suggested activities to expand your awareness skills:
- Practice grounding and orienting during the day (noticing objects/counting different objects of the same color/noticing the intersection of the walls etc)
CLASS 6 & 7:
Homework:
Practice our main practice of awareness of thoughts, sensations and emotions with "Loving Awareness"
Practice forgiveness for self 2 to 3 times this week (or as many times as you'd like)