GRASS ROOTS MINDFULNESS COURSE

C OURSE 2

SESSION 1: INTRODUCTION
TOPICS COVERED:
 Introduction to course
 Automatic pilot
 What is mindfulness ?

EXERCISES:
 Hands exercise
 Mindfulness of breath

HOMEWORK:
 Mindfulness of breath: 30 mins
 Pleasant experience diary
WEEK 1
 Practice: Hands exercise
o Inquiry
 Talk: Ground rules
o Context: I think they have common sense. Teacher suggested these.
o Not a therapeutic group: self-development
 No requirement to bare soul
 People may be reluctant to open up very much in front of colleagues
anyway
 Helpful to discuss mindfulness issues and other things may come up
 Self-motivated, get out what you put in
 I’m here to offer techniques and help cultivate mindfulness
o Confidentiality
 No names
o Respect
 Treat everyone with respect
 We have judging minds. In this group we don’t judge others
 Talk: Introductions
o Why are we here?
 Talk: Aims of programme
include:
o Origin/structure
o Learning skill/self-sufficiency
 Talk: Posture basics
o Why good posture helps – mental attitude influenced by posture
o Balance tone between uprightness and relaxation
 Practice: Breath 20 mins
o Inquiry
 Homework:
o Breathing (Track 1)
o Pleasant experiences
SESSION 2: STRESS
HOMEWORK REVIEW:
 Pleasant experiences: 10 mins

EXERCISE:
 Body Scan 25 mins

TOPICS COVERED: 15 MINS

 What is stress?
 Fight/flight response
 What causes chronic stress?
 What can we do it?

HOMEWORK: 5 MINS
 Body Scan (CD1, Track 2): 30 mins
 Unpleasant experiences diary
SESSION 3: BARRIERS
HOMEWORK REVIEW:
 Unpleasant experiences: 10 mins

EXERCISE:
 Mindful Walking 10 mins

TOPICS COVERED: 15 MINS

 Judgment
 Aversion
 Obstacles to self-motivated practice

EXERCISE:
 Body Stretches 20 mins

HOMEWORK: 5 MINS
 Standing Body Stretches (CD2, Track 1): 20 mins
 Mindful walking
SESSION 4: RELATING TO THOUGHTS
TOPICS: 7 MINS
 Relating to Thoughts 2

EXERCISE: 25 MINS
 Sounds and Thoughts 20 mins
 Inquiry 5 mins

TOPICS: 7 MINS
 Relating to Thoughts 1

EXERCISE: 15 MINS
 Intro to Breathing Space 5 mins
 Breathing Space 5 mins
 Inquiry 5 mins

HOMEWORK: 5 MINS
 Sounds and Thoughts (CD1, Track 4): 10 mins
 Breathing Space (CD1, Track 5): 3 mins
SESSION 5: DOING MODE & BEING MODE
EXERCISE: 10 MINS
 Breathing Space 5 mins
 Inquiry 5 mins

TOPICS: 10 MINS
 Staying Present
 Doing Mode and Being Mode
 Radical Acceptance

EXERCISE: 30 MINS
 Breath, Body, Sound & Thought 25 mins
 Inquiry 5 mins

HOMEWORK: 5 MINS
 Breath, Body, Sound & Thought (CD1, Tracks 3 & 4): 15 mins
 Doing a routine activity mindfully
 Breathing Space (CD1, Track 5): 3 mins
SESSION 6: INTEGRATING MINDFULNESS INTO YOUR LIFE
EXERCISE: 10 MINS
 Seeing or Hearing Excercise 5 mins
 Inquiry 5 mins

TOPICS: 10 MINS
 Integration overview:
o Sitting practice as foundation
o Mindful movement: may be easier
o Breathing space: quick, moments of stress, in midst of life
o Doing activities mindfully: seamless integration
o Any issues with integration?

EXERCISE: 5 MINS
 Breathing Space 5 mins

TOPICS: 5 MINS
 Using the Breathing Space – The Action Step

EXERCISE: 30 MINS
 Choiceless Awareness 25 mins
 Inquiry 5 mins

HOMEWORK:
 Keep on waking up to your life
1 intro, mindfulness

Breath
Pleasant

2 stress
Body
Unpleasant

3 barriers (aversion, judgement, )

Mindful movement, Mindful walking
Walking

4 Relating to thoughts
Sound and Thought, Breathing space

5 ‘Doing Mode & Being Mode’ acceptance, being, staying present

Breathing space, Breath,body,sound, thought

6 ‘Integrating Mondfulness into our Life’ Taking action,integration

Seeing/hearing exercise, Choiceless