Week One

Week One is all about recognising the present moment awareness,  contemplating our intention for showing up, exploring the first foundation of mindfulness - mindfulness of body.  We do this through interception (perception of sensation inside the body). The main practice is via the body scan.  The only thing to do is show up and practice.

Week Two

Week Two is all about how we make sense of the world through perception.  How we see things will effect how we experience our stress, our pain, our illness, our anxiety and the good things in our lives.  The practice this week give an opportunity to begin to see how our experience is constructed.  Just show up and practice, don't let anything get in the way of your focus. And remember to be kind to yourself along the way.

Week Three

Week 3 is all about keeping the body in mind  with movement practices.  The movement practices are based on Hatha Yoga.  The word yoga simply means 'yoking together' the body and the mind.  The practices are designed to provide an opportunity to bring attention to our bodies, listen to our bodies, see what kind of transformation is possible when we bring mindfulness to moving in this way.  The breath is still an important anchor this week.  It is time to show up and get moving, even when you don't want to.  Drag yourself to the mat and be here now.

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Week Four

Week 4 is all about investigating the stressful and building capacity to approach the difficult.  We dive into stress physiology, brain function and explore the unpleasant with friendly curiosity and self-care.  This week in your practice alternate between the body scan and movement practices and Breathing Space Meditation.  This is a great week to go back to your intentions for signing up... why are you here and what do you want to get out of this program.  Let this motivate and lead the way.  Let it catch fire.  You've got this.

Week Five

Week 5 is all about learning skilful ways to work with our thoughts and emotions. The practice is Open Awareness Meditation and is a catalyst week of the program where we drop into a deeper level of awareness of our narratives and habitual ways of thinking.

Week Six

Week 6 is dedicated to working with mindfulness at an interpersonal level. This week we explore evidence based practices for deeper communication, relationships and kindness with self and others.

Week Seven

Week 7 is about opening up and allowing inquiry for living on purpose.  We begin to contemplate how the practices are shaping our interpersonal relationships and responses to the external world.  The practice we are cultivating this week builds on our open awareness practice and recognise what is going on, exploring the possibility of acceptance of the experience, just as it is, exploring interest in what is happening and stepping back to depersonalise the experience.  We do this with a lens of nurturing the process with loving kindness and compassion.  It is time to open the door and see what it has to offer.

Week Eight

Week 8 is about exploring choice and continuing support for the practices into your life.  Living mindfully is a process of on going practice.  It is time to consider how to cultivate mindfulness practices in your life after the completion of the course.  By now you will have discovered mindfulness is a practice - something that can only be cultivated by engaging with it over and over again.  A bit like the mind  wandering.  When ever you notice the wandering  bring yourself back to practice.