Lektion 1
Mindfulness/Meditation: Open Monitoring
In the practice of open monitoring, we develop the ability to maintain a non-reactive stance towards our thoughts and emotions. This helps in reducing cognitive fusion, where we overly identify with our thoughts – because we are not our thoughts nor our emotions. We are pure spacious awareness – our true nature is the one observing those thoughts and emotions – Buddhism calls this the ocean of awareness that is inside everyone one of us. Developing this awareness will lead to greater psychological flexibility.
Additionally, open monitoring can improve attentional stability and enhance our capacity to respond to life’s challenges with greater equanimity. This practice is particularly useful in managing stress and anxiety by fostering a state of calm awareness.
Lektion 2
Breathwork: The Full Yogic Breath
Incorporating breathwork techniques into daily life can lead to a holistic transformation, enhancing physical health, emotional well-being, and spiritual growth. By improving respiratory function, reducing stress, regulating emotions, deepening meditation, and fostering self-awareness, these practices help individuals lead a more masterful, balanced, and fulfilling life.
Here we start with a foundational technique - the full yogic breath, or Dirgha breath.
Lektion 3
Self Mastery: Cognitive Diffusion
Today, we will deepen our practice of observing thoughts through the lens of cognitive defusion. Cognitive defusion, a core process in Acceptance and Commitment Therapy (ACT), involves seeing thoughts as mere mental events rather than truths or directives.
By practicing cognitive defusion, we cultivate a sense of openness and acceptance towards our inner experiences, which can significantly improve our emotional well-being and reduce symptoms of anxiety and depression.
Lektion 4
Mindfulness/Meditation: Focused Attention
Today, we will refine our focused attention practice. Focused attention, an essential component of mindfulness, involves sustaining concentration on a single object while resisting distractions.
This practice helps improve attentional stability, which is crucial for maintaining productivity and efficiency in our daily tasks. By training our mind to remain focused, we also develop the ability to switch tasks more effectively, reducing fatigue and allowing us to be more present.
Lektion 5
Breathwork: Sama Vritti/Box Breathing
Box Breathing, also known as Sama Vritti, is a powerful technique used to promote relaxation and manage stress. By maintaining equal lengths for inhalations, holds, and exhalations, this practice can significantly influence our nervous system and overall well-being. Benefits include improved digestion, aids insomnia, effectively manage stress and even improve athletic performance.
Lektion 6
Self Mastery: Radical Acceptance
In this lesson, we will deepen our understanding of acceptance, a cornerstone of psychological flexibility. Acceptance involves embracing all experiences, especially the unpleasant ones, with openness and curiosity.
Radical acceptance practices encourage us to face our internal experiences without judgment, fostering a sense of inner peace and resilience. By accepting our thoughts and emotions, we can reduce their power over us and increase our capacity to engage in valued actions.
Lektion 7
Mindfulness/Meditation: Mindful Movement
In this lesson, we will deepen our practice of mindful movement, integrating mindfulness into our physical actions. Mindful movement enhances interoception, the ability to sense internal body states, which is crucial for emotional regulation and overall well-being.
By bringing mindfulness to our movements, we develop a greater connection to our body and its sensations. This practice encourages a holistic awareness that integrates mind and body, promoting a state of harmony, balance and self-compassion.
Lektion 8
Self Mastery: Clarifying Values
In this session we will explore the powerful benefits of values, which are fundamental to guiding your actions and decisions and leading a truly masterful life. Clarifying values helps you align your behavior with what truly matters, fostering a sense of purpose and meaning.
Lektion 9
Self Mastery: Deepening Self-Compassion
In this session we will deepen our practice of self-compassion, which involves treating ourselves with kindness and understanding during difficult times. Congratulations and thank you for sticking with it and continuing this journey of self-discovery. There are times when the journey might feel tough, and life throws all sorts of challenges our way. This is why we build our self-compassion practices, even when we feel good, for those times when life feels like a struggle.
Lektion 10
Mindfulness/Meditation: Visualisation & Affirmation
Congratulations on making it to day 10 of this introduction to Life Mastery! In this final session we explore Visualisation and affirmation techniques. These are powerful tools used to influence the mind and body positively. Both practices have been utilized in fields like sports psychology, cognitive behavioral therapy, and self-improvement to enhance performance, well-being, and overall life satisfaction.
Thank you for persevering through this course. It takes grit and determination to create real change in your life and you have just taken a huge leap forward in your evolution!
