Lição 1
Gratitude
In this first session, we will explore the transformative power of gratitude. Through mindfulness, you will learn how to shift your focus from what’s missing in your life to what you have. Gratitude has been shown to increase happiness, reduce stress, and improve overall well-being. You’ll practice ways to actively recognize and cultivate gratitude, making it a central part of your life and mindset.
Lição 2
Journalling As Mindfulness
Journaling is a mindfulness exercise that invites you to reflect on your thoughts, feelings and experiences in a non-judgmental way. In this session we will look at how to use writing as a tool for self-awareness and emotional release. Journaling allows you to process emotions, gain clarity, and observe patterns in your thinking. We’ll explore how journaling can support your mindfulness practice and emotional well-being.
Lição 3
Mindfulness In Everyday Life
Mindfulness isn’t limited to meditation sessions—it can be integrated into every moment of your day. In this session, we’ll focus on bringing mindfulness into everyday life. Whether you're doing mundane tasks like washing dishes or commuting, or more pleasurable activities like interacting with others or listening to music, you’ll learn how to stay present, reduce distractions, and fully engage with the present moment. This practice helps reduce stress and enhances the enjoyment of daily activities.
Lição 4
Compassionate Loving Kindness
In this session, we will dive into the practice of compassionate loving-kindness. This is a mindfulness exercise that involves offering compassion and love to yourself and to others. By cultivating a heart of kindness and compassion, you create an open and supportive inner space that promotes emotional healing, resilience, and deeper connections with others. We’ll practice sending out loving-kindness to ourselves, loved ones, and even to those we may find a little more challenging (but baby steps, perhaps not straight away to those we find intolerable!)
Lição 5
Awareness Of Social Media
In our digital age, social media plays a significant role in how we connect, communicate, and consume information. This session focuses on cultivating awareness around how we engage with social media and its impact on our well-being. You will learn how to mindfully assess your usage, set boundaries, and create a more intentional relationship with technology. By bringing mindfulness to your social media habits, you can reduce its negative effects and foster a healthier connection.
Lição 6
Morning Routines
A mindful morning routine can set the tone for a balanced and focused day. In this session, we will explore how to start your day with intention and presence. A mindful morning routine helps you avoid rushing, reduces stress, and brings clarity to your day. You’ll learn how to incorporate mindfulness into your mornings, whether through deep breathing, stretching, or setting positive intentions for the day ahead.
Lição 7
Letting Go Of Worry And Regrets
Worry and regret often keep us tethered to the past or the future, preventing us from experiencing the present moment fully. This session will guide you through mindfulness practices designed to help you release these mental burdens. By observing your worries and regrets with curiosity, you can begin to let them go, creating space for peace and acceptance. This practice helps you cultivate emotional freedom and develop a more grounded approach to life.
Lição 8
Mindful Eating
In this session, we’ll practice mindful eating—a powerful way to reconnect with food and our bodies. By eating mindfully, you can cultivate a greater awareness of the textures, tastes, and sensations of food, which can lead to a healthier relationship with eating. You will learn how to slow down and savor each bite, reducing overeating and increasing your overall enjoyment of meals.
Plan for this one and bring some food to this session, either a snack or a full meal, preferably on a plate.
Lição 9
Mindful Walking
Mindful walking is a simple yet effective way to bring mindfulness into motion. In this session, we’ll focus on walking with full awareness—paying attention to the sensations in your body, the rhythm of your steps, and the world around you. Walking mindfully helps center your mind, reduce stress, and improve focus. This session will guide you through how to practice mindful walking wherever you are, whether indoors or outside.
Lição 10
Preparing For Sleep
In our final session, we’ll focus on preparing for sleep mindfully. A peaceful, mindful transition into sleep helps calm the nervous system and ensures that you get a restful night’s sleep. You will learn how to create a relaxing evening routine that supports better sleep, including calming techniques such as deep breathing, body scanning, and visualisations. By practicing mindfulness before sleep, you’ll enhance your ability to rest deeply and wake up refreshed.
Throughout this 10-session course, we’ve explored how mindfulness can be woven into various areas of your life, from your morning routine to how you eat, walk, and prepare for sleep. Each practice offers a unique way to cultivate greater awareness, presence, and well-being. By incorporating these mindfulness exercises into your daily life, you can transform the way you interact with yourself and the world, fostering a deeper sense of peace, connection, and joy.
We invite you to approach these exercises with an open heart and a curious mind, allowing mindfulness to become a natural, supportive part of your life. Enjoy the journey toward greater awareness and inner calm.
