Our first class is built on the inherent truth that “as long as you are breathing, there is more right with you than wrong with you.”  We introduce how Mindful Awareness, defined as “paying attention, on purpose, in the present moment, and non-judgmentally” is the foundation for learning how to approach the challenges and difficult situations that we are all faced with on a daily basis. You will discover how the present moment provides us with the only opportunity to perceive, learn, grow or change. Together we will learn about the fundamental principles of Mindfulness and explore mindful eating, awareness of breath meditation, and the body scan practice to increase awareness of the mind/body connection.

Will you respond thoughtfully or reactively? Class 2 examines the connection between stress reactivity, and the short and long-term health effects that it has on your body. Classroom discussion emphasizes the critical role of perception in your appraisal of circumstances and how that leads to stress reactivity. We introduce the importance of cultivating self-awareness through paying attention to conditioned and habitual patterns of behavior, which provides a more accurate perspective and greater ability to respond rather than react. We continue with the body-scan practice to cultivate a greater degree of body awareness and get acquainted with physical sensations that arise in the body such as stress responses, physical discomfort, and feelings of calm.  Your perception and response will have an immediate impact on how you experience the very next moment – is it one of ease or is it one of stress? Even a small shift in perception can reduce the long-term negative effects on your physical and mental health.

In the third class we explore the theme of finding both pleasure and power in being present. Through direct experience you will have greater appreciation for moments that normally go unnoticed and even find unexpected joy when paying attention to the subtle details of an ordinary experience. You will discover that there is power in choosing how you direct your attention and how you respond to the daily events in life. During the class you engage in several different but interconnected Mindfulness practices including Hatha yoga and various meditations.

In Class 4 we explore the shadow side of stress and will learn about stress physiology, the fight or flight response, and the negative effects of stress on both body and mind. In Mindfulness we are encouraged to adopt an attitude of curiosity and openness to the full range of our life experience. By being curious rather than judgmental, our capacity to pay attention increases, our field of awareness expands, and we begin to have the clarity needed to respond in positive, proactive ways when we encounter difficult or stressful situations. The daily practices encourage you to recognize and investigate habitual reactive patterns, and adopt new ways of relating to stress whether internal or external.

Class 5 marks the halfway point in the course and you will be invited to reflect on what you are discovering about yourself, what you are learning, how mindfulness is showing up in your life, and how you are engaging with the practices. The emphasis in this class is on recognizing areas you may be getting stuck in, and repeating unhealthy patterns. You will be encouraged to investigate conditioned responses and unhealthy coping methods such as escaping, denying or engaging in maladaptive behavior. In the critical moment, when you experience a physical sensation or intense emotion, you will learn how connecting Mindfulness with perception and appraisal can lead to better choices in how you respond, and a quicker recovery from the stressful event.

The Retreat Day is a wonderful opportunity for you to deepen your understanding of Mindfulness and put into practice all the skills that you have been learning, including cultivating a sense of presence from moment to moment. Your instructor will guide you through a variety of sitting and walking meditations, gentle movement, yoga, mindful eating, poems, and more.

In Class 6 the theme of resilience continues as we focus on difficult conversations and communicating mindfully. You’ll learn about typical styles of communication and explore your own habitual tendencies through a direct experience exercise. Fundamental skills are introduced that emphasize applying Mindfulness during emotionally-charged conversations in order to remain balanced, open, and connected to yourself and others. This results in kinder and more effective interpersonal communications and interactions.

In Class 7 the central theme of discernment encourages you to explore choices, being aware of where you focus your attention and what you take in through mind, body, sensory experiences and technology. You will begin to explore life-style choices that are adaptive and self-nourishing, reflecting on those that are maladaptive and self-limiting. Mindfulness is a way of life, so there is a strong emphasis on how you can integrate Mindfulness more fully and personally on a daily basis. You’ll learn how to incorporate a flexible practice that suits your lifestyle, adopting the tools that resonate with you.

“Now is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning.” ~ Sir Winston Churchill

In our final class, we take a walk down memory lane and review all we have learned throughout the course. You will participate in a reflection that is focused on identifying your short and long-term goals. It is important to acknowledge endings and beginnings by bringing mindful awareness and presence to the experience, and appreciating or savoring it in some way. In our last class we mark the ending of the program with a special activity in which we take time to honor you and your classmates for completing the 8-Week Course.