Lição 1
Self-Observation: Intention For Sustained Well-Being
Welcome! In this introductory session, we’ll begin our exploration of mindfulness by identifying essentials for thriving as a care-giver. We’ll identify mindfulness practices for increasing focus, relaxation, and compassion, and discuss the value of daily “mini” meditations. We’ll conclude with a relaxing self-observation and mindful intention-setting practice, which enhance intuition and will set the foundation for our course.
Lição 2
Time Out: Restful Body Scan Meditation
Now that we’ve established an intention for increasing mindfulness, we’ll begin with deep relaxation to assist with care-giver exhaustion. Through a supine body scan meditation, we’ll pause, rest, and rejuvenate--a perfect practice for a depleted body or weary mind. Today’s experiential session helps support enhanced clarity, comfort, and awareness—a care-giver favorite for refreshing the body-mind!
Lição 3
Easing The Mind: Counting The Breath
After learning to enhance relaxation, we now explore how to enhance focus and concentration—excellent for active care-givers feeling scattered or restless. The counting breath is classically used to quiet the mind with its even, relaxing rhythm. This is a valuable technique to use anywhere, anytime (great for waiting rooms!)—a handy technique for quickly steadying, soothing, and calming.
Lição 4
Reducing Fear: Loving Kindness Meditation
Have you heard that mindfulness practices can help reduce fear? Loving kindness meditation (metta) is the main practice for accomplishing this great feat (it’s also celebrated for boosting concentration, enhancing inner peace, and increasing compassion). We’ll explore the classic first step of sending kind words towards self—an essential mindfulness technique when feeling nervous, worried, or anxious.
Lição 5
Making Space: Breath-Based Meditation
This session will introduce the stress relieving practice of slowing down to mindfully observe the breath. By following the natural movement and sensation of breath at the belly and nose, this classic meditation helps increase calmness, stillness, awareness, and spaciousness. A peaceful, subtle, mind-clearing technique for care-givers to use during quiet breaks and rest periods.
Lição 6
Comforting Interconnectedness: Expanding Metta Meditation
The techniques we’ve done so far primarily enhance personal relaxation, concentration, and awareness—wonderful for increased self-care. Today we’ll focus on mindfully expanding awareness and sharing kindness with others—a care-giver essential for flourishing connections. This metta meditation includes repeating kindhearted phrases for six classic categories—enhancing our sense of interconnectedness and shared humanity.
Lição 7
Empathy Vs Compassion: Karuna Meditation
Now that we’ve learned several mindfulness techniques, it’s time to delve deeper into philosophy--exploring why these meditations can be so effective for helping care-givers feel more balanced. We’ll begin by exploring the important difference between empathy and compassion. We’ll then explore a simple, yet powerful mindfulness tool which helps reduce suffering and enhance goodwill.
Lição 8
Happiness Boost: Sympathetic Joy Meditation
The intensity of demanding care-giving responsibilities can sometimes trigger frustration, anger, jealousy, or resentment. Today we’ll explore the treasured practice of sympathetic joy (mudita) and identify how to use this mindfulness technique to restore happiness, increase appreciation, and feel a sense of abundance.
Lição 9
Cultivating Balance of Mind: Equanimity Meditation
Today’s lesson focuses on generating and maintaining radiant calm. We’ll discuss equanimity (upekkha) meditation and consider the many ways in which it affects stamina, patience, and contentment. For our practice, we’ll explore classic phrases to establish an enduring balance of mind--enhancing the ability to skillfully and calmly navigate the changing twists and turns of life.
Lição 10
Peace & Quiet: Open Awareness Meditation
In our final session, we’ll invite increased space, peace, and quiet by thoughtfully slowing down through a refreshing open awareness meditation. Reflecting on all that we’ve learned, we’ll contemplate how daily “mini” meditations can reduce common care- giving challenges and thereby allow more opportunity for hope, joy, stamina, and serenity.
