This course introduces fundamental concepts and techniques of mental hygiene and stress management through mindfulness meditation. Mindfulness meditation teaches us to become aware of the present moment and to live our lives more fully. Being aware of the present moment helps us adequately respond to life´s stressors, joys, or sorrows. According to the founder of Mindfulness meditation programs in the USA, Jon Kabat- Zinn:" Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, with kindness and non-judgementally." Aims: To develop mindful awareness of the present moment To promote inner sense of calmness as a counterbalance to the hectic, performance-driven and demanding modern lifestyle. To learn how to manage stress, inner tension and negative thoughts and emotions. To daily use the newly developed skills of mindful awareness, regardless of life´s circumstances. To learn to kindly care for oneself, one´s body, mind, and heart. Topics: Definition of mindfulness and description of useful qualities and attitudes to cultivate during this course and beyond. Mindfulness of breath, various breath techniques. Using mindfulness of senses and breath to anchor our attention in the present moment. Mindfulness of body. Body as the fundamental anchor to experience present moment through inner physical sensations and feelings. Exploring the Body Scan meditation. Mindfulness of Movement explored via a series of simple yogic exercises and developing mindful awareness via walking meditation. Mindfulness of emotions. Observation and acceptance of emotions by creating a space for the emotions to take its course. Kind and mindful awareness of emotions. Mindfulness of thoughts. Observation and raising awareness of one´s automatic negative thoughts, beliefs and inner narratives. Mindfulness and kindness - metta. Mindfulness in relationships. Developing self-kindness and kindness toward others. Emphasizing the noble qualities of grateful joy, friendliness, compassion, and equanimity. Mindfulness in everyday life. Developing mindful awareness through a practice of non-formal mindful exercises (mindful eating, mindful brushing of teeth, etc.
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