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Embrace the Zen: A Roadmap to Mindful Living
Introduction
Course Introduction/ What is Mindfulness (2:18)
Bonus Free Audio Download Guided Meditation "Beauty of Your Breath"
Module 1
Exercise 1- Breathing (4:06)
Exercise 2- How Mindful are You? (2:13)
Exercise 3- What Makes You Mindless? (2:22)
Exercise 4- Mindfulness As it Is (2:33)
Exercise 5- A Brief Exercise in Mindfulness Meditation (3:15)
Bonus Free Download "When You Just Can't Meditate"
Bonus Breathing Technique Sheets
Module 2- Getting started with Mindfulness
Begin with Mindful Breathing (16:32)
Exercise 1- Box Breathing (3:46)
Exercise 2- Mindful Walking (4:15)
Exercise 3- Mindful Forest Bathing (2:37)
Exercise 4- Body Scan Meditation (9:02)
Bonus: Free Download Walking Meditation Worksheet
Module 3: Growing your Mindfulness Skills
Why? Slow Movement (3:42)
Module 3 Exercise 1: Slowing down (1:26)
Module 3 Exercise 2: Mindful compassion (3:37)
Module 3 Exercise 3: Increase your body awareness - The Alexander technique (3:28)
Bonus Free Audio Download Guided Meditation on Compassion
Module 4: Mindfulness-Based Cognitive Therapy
What is Mindfulness-Based Cognitive Therapy (MBCT)? (4:05)
Module 4 Exercise 1: Eating a raisin with mindfulness (3:48)
Module 4 Exercise 2: The three-minute breathing space (15:58)
Module 4 Exercise 3: Mindful movement practice (8:27)
Bonus Free Audio Download Guided Meditation Rhythm of Breath
Module 5- Practicing Mindfulness in Every Day Life
Getting Ready to Put It All Together (2:47)
The Concept of Savoring (10:28)
Module 5 Exercise 1: Savoring (5:01)
Module 5 Exercise 2: Mindful eating (11:29)
Module 5 Exercise 3: Confronting negative emotions (3:50)
Bonus Free Downloads: Attending to difficulties guided meditation, checklist for a mindful meal (1:01)
Wrap Up
Conclusion (3:30)
References
One more Bonus Free Download. Why not? Enjoy
Exercise 1- Breathing
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