🌿 12 Week Mindfulness Integration and Development Training

• Practice 1: Introduction to Mindfulness (What it is and what it isn’t)
  
• Practice 2: Popular Meditation postures.
  
• Practice 3: Body Scan Meditation

🕒 Optional 30 Min: Group Reflection & Journaling Introduction

• a Healthy Lunch or Dinner will be served following our first in person meeting
  

• Practice 1: Noticing the Present Moment
  
• Practice 2: 5 Senses Mindfulness Practice
  
• Practice 3: Mindful Listening Exercise
  🕒 Optional 30 Min: Partner Mindfulness Dialogue
  

• Practice 1: Body Awareness Through Movement (e.g., mindful walking/yoga)
  
• Practice 2: Grounding Practices for Anxiety
  
• Practice 3: “Noting” Physical Sensations Without Judgment
  🕒 Optional 30 Min: Movement-Based Meditation Practice
  

• Practice 1: Naming Emotions Practice
  
• Practice 2: RAIN Technique (Recognize, Allow, Investigate, Nurture)
  
• Practice 3: Loving-Kindness Meditation
  🕒 Optional 30 Min: Sharing Circle on Emotional Awareness
  

• Practice 1: Observing Thoughts as Clouds
  
• Practice 2: Working with the Inner Critic
  
• Practice 3: Self-Compassion Practice
  🕒 Optional 30 Min: Guided Journaling on Self-Talk
  

• Practice 1: Pause Before Responding
  
• Practice 2: Deep Listening & Speaking from Presence
  
• Practice 3: Nonviolent Communication Basics

🕒 Optional 30 Min: Partner Communication Role-Play

• Practice 1: Gratitude Meditation
  
• Practice 2: Savoring Positive Experiences
  
• Practice 3: Mindful Appreciation Practice
  🕒 Optional 30 Min: Group Gratitude Circle
  

• Practice 1: Noticing Stress in the Body
  
• Practice 2: Mindful Response vs. Reaction
  
• Practice 3: Creating a Personal Resilience Plan
  🕒 Optional 30 Min: Q&A on Applying Mindfulness to Stress
  

• Practice 1: Compassion for Self and Others
  
• Practice 2: Tonglen (Taking in Pain, Sending Out Relief)
  
• Practice 3: Mindful Circle Practice
  🕒 Optional 30 Min: Small Group Sharing & Support Practice
  

• Practice 1: Mindful Eating
  
• Practice 2: Mindful Transitions (between tasks, roles)
  
• Practice 3: Informal Practice Integration
  🕒 Optional 30 Min: Daily Routine Mapping Exercise
  
  

• Practice 1: Extended Silent Meditation (15–20 mins)
  
• Practice 2: Identifying Your Mindfulness Strengths & Challenges
  
• Practice 3: Customizing a Personal Practice
  🕒 Optional 30 Min: Group Meditation & Reflection
  

• Practice 1: Guided Reflection on the 12-Week Journey
  
• Practice 2: Sharing Learnings & Intentions
  
• Practice 3: Community Commitment Practice
  🕒 Optional 30 Min: Closing Circle & Ceremony

• Lunch or Dinner will be served following the final training day.  

One in person class per week, beginning on Saturday,  June 21st 2025  (with an alternative start date of Saturday[ June 28th 2025).  

Note:  Exact start times will be determined NLT May 21st, as a convenient time can be established for our group. 

Corona NY, 11368