4-MODULE ADVANCED MINDFULNESS COURSE
Mindfulness PLUS+
Deepening Your Practice for Long-Term Benefits
A 4-module advanced Mindfulness course exclusively developed by The Krame Center for Mindful Living. This unique self-paced, online program is designed to help us cultivate greater well-being, live more deeply with meaning and purpose, and create a more resilient life. Led by renowned experts across the fields of Mindfulness, Self-Compassion, Community & Connection, and Positive Psychology.
Lifetime Access at an Affordable Price
PROGRAM CO-HOSTS & KEY CONTRIBUTORS
This course builds upon the foundations of the 8-Week MBSR and 8-Week MSC courses and can benefit anyone who wishes to deepen their own personal contemplative practice.
It has been carefully crafted to combine important elements of Mindfulness, Self-Compassion, Community & Connection, and Positive Psychology in a way that progressively builds skills, internal resources, and resilience.
Our comprehensive 4-module online learning program with over 8 hours of content has many components to support your learning and enrich your experience including:
• Themed lessons
• Guided meditations
• Reflective journaling
• Home practice exercises and worksheets
• Key takeaways following each lesson
• Additional resources
• And more…
COURSE CURRICULUM
Module 1 Mindfulness:
Coming Home to Kind Presence
In this Module we begin the program with an inward gaze as we explore coming home to kind presence, and the immediate availability of present moment awareness. We are reminded how we come into this world with awareness, and are invited to shift from working with focused attention to open awareness.
Our practice can be experienced more as a sweet homecoming to the felt sense of being gently present in our bodies and our moments, attending to our lived experience breath by breath.
In this Module we begin the program with an inward gaze as we explore coming home to kind presence, and the immediate availability of present moment awareness. We are reminded how we come into this world with awareness, and are invited to shift from working with focused attention to open awareness.
Our practice can be experienced more as a sweet homecoming to the felt sense of being gently present in our bodies and our moments, attending to our lived experience breath by breath.
This Module also explores the different ways of positioning or resourcing ourselves, like a camera lens focusing in on a specific detail or opening in a wide panoramic view. A deepening familiarity with our emotions, thoughts, and body sensations allows us to use our energy wisely in determining what is possible, or called for, in any given moment.
This Module also explores the different ways of positioning or resourcing ourselves, like a camera lens focusing in on a specific detail or opening in a wide panoramic view. A deepening familiarity with our emotions, thoughts, and body sensations allows us to use our energy wisely in determining what is possible, or called for, in any given moment.
Practices and Worksheets Include:
Gentle Presencing
Meditation
Strong Back,
Soft Front
R.A.I.N.
Meditation
Resting in Spacious
Awareness Meditation
R.A.I.N.
Worksheet
Module 2 Self-Compassion:
Deepening Our Practice of Self-Compassion
In this Module we appreciate the connection between Mindfulness and Self-Compassion. We come to see how Mindfulness promotes an awareness of our experience in the present moment that allows us to recognize when we are struggling, so we can ultimately give ourselves the self-kindness we need in a moment of suffering.
In this Module we appreciate the connection between Mindfulness and Self-Compassion. We come to see how Mindfulness promotes an awareness of our experience in the present moment that allows us to recognize when we are struggling, so we can ultimately give ourselves the self-kindness we need in a moment of suffering.
We discover that Self-Compassion has two equally important sides with qualities that empower us in different ways. The gentle side gives us permission for a warm, kind, and encouraging inner dialogue. The fierce side of Self-Compassion offers us the qualities that help us stand up for our values and take action in the world when needed. We also learn to work with the strong yet innocent emotion of shame.
We discover that Self-Compassion has two equally important sides with qualities that empower us in different ways. The gentle side gives us permission for a warm, kind, and encouraging inner dialogue. The fierce side of Self-Compassion offers us the qualities that help us stand up for our values and take action in the world when needed. We also learn to work with the strong yet innocent emotion of shame.
Practices and Worksheets Include:
Giving & Receiving
Compassion Meditation
Self-Compassion
Break Practice
Self-Compassion Break
Practice for Shame
Fierce Self-Compassion
Break Practice
Core Values
Worksheet
Module 3 Community & Connection:
Contributing To, and Drawing From the Collective
As a natural progression of the first two modules, we begin moving from “I” to “We”, turning our attention from an inward gaze to an outward gaze and reflecting on the meaning of Community and Connection. We explore ways to enhance personal relationships while also taking a broader perspective that acknowledges our interconnectedness with all other living beings, promoting a more cooperative outlook.
As a natural progression of the first two modules, we begin moving from “I” to “We”, turning our attention from an inward gaze to an outward gaze and reflecting on the meaning of Community and Connection. We explore ways to enhance personal relationships while also taking a broader perspective that acknowledges our interconnectedness with all other living beings, promoting a more cooperative outlook.
On the personal level, we learn to communicate more effectively by identifying our needs and expressing them honestly, which leads to authentic relationships that create community.
On the macro level, these social connections provide us with a sense of belonging, contribute to greater meaning and purpose in life, and often give us the encouragement we need to persevere. Studies confirm that perseverance is one of our greatest strengths in building resilience. Relationships and our place in the community not only give us an important sense of belonging, but also allow us to connect to something greater than ourselves. We each contribute to, and draw from, the collective.
On the personal level, we learn to communicate more effectively by identifying our needs and expressing them honestly, which leads to authentic relationships that create community.
On the macro level, these social connections provide us with a sense of belonging, contribute to greater meaning and purpose in life, and often give us the encouragement we need to persevere. Studies confirm that perseverance is one of our greatest strengths in building resilience. Relationships and our place in the community not only give us an important sense of belonging, but also allow us to connect to something greater than ourselves. We each contribute to, and draw from, the collective.
Practices and Worksheets Include:
The Power of Community
& Connection Meditation
Loving-Kindness
Meditation
Meeting Our
Needs Meditation
In the Spirit of
Belonging Meditation
Universal Human
Needs Worksheet
Feelings
Worksheet
Non-Empathic
Responses Worksheet
Translating Requests
Worksheet
Module 4 Positive Psychology:
Embracing the Science of Life Satisfaction
Our final module is a culmination of practices that are designed to intentionally move us forward in the world with awareness, self-kindness, and greater connection.
In this Module we focus on Positive Psychology, the science of life satisfaction and human flourishing. We take a look at the research behind what it means to live a life of meaning, engagement, and fulfillment. In contrast to traditional psychology models that are reactive and focused on “fixing” what is wrong, this emerging field investigates how people can thrive.
Our final module is a culmination of practices that are designed to intentionally move us forward in the world with awareness, self-kindness, and greater connection.
In this Module we focus on Positive Psychology, the science of life satisfaction and human flourishing. We take a look at the research behind what it means to live a life of meaning, engagement, and fulfillment. In contrast to traditional psychology models that are reactive and focused on “fixing” what is wrong, this emerging field investigates how people can thrive.
By taking a broader perspective of our lives to assess what works, we can evaluate our strengths and what is going well as the building blocks for change. We learn to cultivate skillful ways of relating to ourselves, others, and our surroundings. Using practices from this field that adopt a growth mindset allows us to experience a greater sense of meaning and purpose, increased resilience, and an upward spiral of well-being.
By taking a broader perspective of our lives to assess what works, we can evaluate our strengths and what is going well as the building blocks for change. We learn to cultivate skillful ways of relating to ourselves, others, and our surroundings. Using practices from this field that adopt a growth mindset allows us to experience a greater sense of meaning and purpose, increased resilience, and an upward spiral of well-being.
Practices and Worksheets Include:
Gratitude Practice