Introduction to Mindfulness Meditation

Service Description

Introduction to Mindfulness: 4-weeks, 60-minute sessions Tuesdays, March 8th, 15th, 22nd and 29th at 6pm ET - 7pm ET, held online (Zoom) Session 1: Introduction to Mindfulness Class Overview: Logistics, group guidelines, and introductions. This course is focused on practice. Next week we’ll start our time by inquiring into how your meditation practice is going and answering any questions you might have. (10 minutes) Talk: What Is Mindfulness? The power of mindfulness, an introduction to meditation, and common misconceptions about meditation (20 minutes) Instructions & Practice: Mindfulness of Breath and Body Guided meditation on the breath and alternative anchors. (15 minutes) Group Process: Q&A and instructions for the week: (10 minutes) Session 2: Being Fully Human: Working with Emotions Welcome - 10 minutes Instructions & Practice: Mindfulness of Emotions - Guided meditation (20 minutes) Talk: Mindfulness of Emotions Part of being fully human is skillfully working with the highs and lows of life, RAIN as a useful support, not identifying with the emotion, responding rather than reacting, and applying self-compassion when confronted with difficult emotions. Short guided RAIN practice (20 minutes) Group Process: Q&A and instructions for the week: (10 minutes) Session 3: The Wise Heart Welcome - 10 minutes Instructions & Practice: Guided compassion meditation - 20 minutes Talk: The Wise Heart What are lovingkindness (metta), compassion, joy, and equanimity? (20 minutes) Group Process: Q&A and instructions for the week: 10 minutes Session 4: Bringing Your Practice Practical tips around establishing a formal meditation practice, application of mindfulness in daily life, living with integrity and mindful speech. Passing this wisdom on to others who will pass it on to others as well. (20 minutes) Engaged practice and social activism—noticing how it feels to live with integrity and bringing awareness to your choices so they are in alignment with your values (20 minutes) Group Process: Final reflections: 10 minutes

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