Foundations in mindfulness course
In this page, you will find all the resources that you need to support your learning throughout the 8-week foundations in mindfulness course. If you have any questions, please email Navine at navine@engagedmindfulnessinitiative.com.
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.
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.
Additional 10 minutes guided meditation from the previous week "Awareness of breath and sounds" twice or three time during the week.
Suggested activity to expand your awareness skills:
- Paying attention to the body sensations when encountering pleasant experiences throughout the day
Please read working with trauma and PTSD below from Dr Tara Brach:
CLASS 3
Homework
Practice 30 minutes a day with this loving awareness guided meditation audio. This practice will remain the main practice for the rest of the course.
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
CLASS 4
Homework:
- Continue with our main 30 min guided meditation "Loving awareness" daily
- Additional 10 min guided meditations "Lovingkindness for self", "Deepening self-compassion with RAIN" and "Gratitude"
Activities to expand your awareness skills:
- Sending lovingkindness wishes to people we encounter during the day (this activity is actually meant for week 7 but you are welcome to explore it this week too)
- Noticing acts of kindness from others directed to you, and allowing yourself to receive the warmth
CLASS 5
Homework:
Continue with our main 30 min guided meditation - loving awareness.
Additional 10 minutes guided meditation every day, alternating with the 2 guided meditations below:
Suggested activities to expand your awareness skills:
- Notice both pleasant and unpleasant experiences and labelling the thoughts, emotions and sensations linked to them
- Practice grounding and orienting throughout the day
CLASS 6
Homework:
- Continue with our main 30 min guided meditation "Loving awareness" daily
- Additional 10 min guided meditations "Lovingkindness for self", and "Generating self-compassion" and revisiting "Growing inner strength" posted on the previous week's home practice
Activities to expand your awareness skills:
- Taking self-compassion breaks as you go by the day, any time, any where needed (remember the 3 components are: mindfulness of the struggle, common humanity - it's part of life to feel these emotions as human beings, kindness)
CLASS 7
Homework:
- Continue with our main 30 min guided meditation "Loving awareness" daily
- Additional 10 min guided meditations "Widening the circle of compassion" and "lovingkindness" which includes neutral people and difficult people 2 to 3 times a day
- Revisit the 10 min self-compassion guided meditation
Activities to expand your awareness skills:
- Sending lovingkindness wishes to people we encounter during the day