Awareness · Breathing · Balance
Modern life today can be demanding. Stress without regulation can disturb sleep, weaken focus, and affect health. Mindfulness is the art of pausing in the middle of motion, returning to Breath, Balance, and clarity. NL MINDFUL is a carefully designed 8 weeks Mindfulness Program rooted on MBCT · Oxford and UCLA · Diana Winston and Zen · Thich Nhat Hanh. Mindfulness can help you to balance your health, immune system and nervous system.
Week 1 · Mindful Breathing
Through Mindful Breathing and our first Mindfulness Meditation practice, in week 1 we start training Awareness & Anchoring. Being lost in stressful thoughts & Rushing through our daily life thoughts increase Anxiety and Stress. Breath Awareness & Focusing improve concentration and self-regulation and activate the parasympathetic nervous system, calming body and mind.
Week 2 · A Mindful Morning
Inspired by the Japanese tea culture, in week 2 we explore Awareness of the senses in our Tea Mind Meditation. We develop a Mindful Morning routine to start the day with intention and stillness and a calm, alert presence in the moment. We get to know the Principles of Mindfulness of Dr. Jon Kabat Zinn and learn how to apply them to our Mindfulness practice and daily life. Mindfulness reduces stress hormones in our body, when we start the day with Awareness instead of Rushing.
More about the Principles of Mindfulness
Week 3 · Mindfulness in Movement
In week 3 we explore Mindfulness in Movement: Every step becomes a moment of calm. We apply Walking Meditation & Mindful Movement to sports, Yoga, Stretching and daily walking, bringing Mindfulness in Movement into our day. When moving or walking mindfully we reconnect with ourselves, becoming aware of stress signals or stressful thoughts.We use Mindful Movement as small Islands of Calm during the day.
Week 4 · Mindful Responding
In week 4 we explore the biological stress reaction of body & mind. Chronic Stress may lead to sleep disorders, heart symptoms, muscle problems, anxiety, Depression, Cardiac Arrythmia, Inflammation or chronic pain. Mindful Responding transforms pressure into pause- Awareness into choice. We learn Rebalancing much faster, when stressed or under pressure and how to become a gentle Observer. We practice the Mountain Meditation to get in touch with our own strength and Resilience.
Explore more · Biology of Stress
Week 5 · Allowing the Rain
In week 5 we meet the Willingness to Be with What Is by Diana Winston at University of Los Angeles: Learning to identify what we can change and what we cannot change.We explore the attitude of Putting out the Welcome Mat by Jon Kabat Zinn, when facing difficulties in life and learn mental & physical Self Compassion when under pressure. By meeting discomfort with Awareness, we cultivate emotional courage and gentleness. Acceptance becomes the quiet strength beneath the storm.
Week 6 · Self Compassion
In week 6 we explore how Mindfulness & Kindness belong together: Kindness towards ourselves lowers the level of stress in our body. Endorphin reduces stress and pain and Oxytocin is giving us a sense of being safe and protected. Habitual self-criticism is stress for body and mind. With Self Compassion (Neff/Germer) we build an inner climate of safety. For Participants who want to practice with physical pain we explore the Meditation Safeplace. Neuroscience shows that Mindfulness Meditation has an impact on those areas of the brain that regulate pain.Tessa Watt: Mindfulness, 2016.
Explore more · Neff/Germer
Week 7 · Mindfulness Bells
In week 7 we revisit the steps of Mindfulness Meditation practice to memorize them easier. We develop a personal Mindfulness Bells list developed by Prof. Mark Williams at Oxford University to navigate through daily life by our own with Mental Strength & Balance. Our motivation helps to stay true to our values and our Mindfulness routine. If you lost your track: Today is the perfect day to begin again. Mindful Movement & Mindful Breathing are helpful for keeping up the practice.
Week 8 · Mindfulness Parachute
In week 8 we create a Mindfulness Parachute developed by Dr. Jon Kabat Zinn that protects us when life gets tough. Your parachute will give you confidence in your ability to cope with difficult moments. You will be prepared for life with a tool that provides you with core attitudes of Resilience. You get a Review List & Stress Screaning, alongside a Mindfulness Inspiration and the poem Hokusai says by Roger Keyes with special permission for our Mindfulness Program.
Next Step · Deepen your Practice
After completing the 8 Weeks Mindfulness Program, you can continue your practice in 1:1 Sessions – individually guided and tailored to your needs, to deepen Mindfulness in you daily life.
Explore your next step.
Explore more: Achtsamkeitstraining · Mindfulness Training
The present moment is the only moment we can smell, hear, touch, taste. Just this moment. Just this breath. Just this cup of tea
Mindfulness in Print with NL MAGAZINE
