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Toddler in Christmas Tree Farm

Roots of Mindfulness
Overview of Sessions 1, 2, and 3

Sessions one, two, and three form a base for the entire course that is rooted in Formal and Informal mindful practices. Formal practices like the Body Scan, Awareness of Breath/Bases, and Mindful Movement provide an opportunity for growing awareness that supports the Informal practice of living life with intention and engagement.   

 

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Kundalini Yoga Outside

Session One

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Preparing for Class
  • Discovering Anchors and Bases.
  • Trying 5-15 minute AOB 4 to 5 days.
  • Documenting practice daily.
  • Reviewing logistics & procedures.
  • Bringing 3 to 4 raisins.
Participating in Class
  • Opening Practice
  • Practicing Standing Mindful Movement.
  • Introducing practice: Body Scan.
  • Reflecting in small groups.
  • Reviewing definition of Mindfulness and Mindful Practice.
  • Introducing yourself and sharing why you're attending.
  • Eating Practice with raisins.
  • Closing Practice. 
Planting a Tree
Practicing After Class 
  • Practicing Body Scan for 30-45 mins each day this week.
  • Journaling or using Practice Notes here to track your experience.
  • Discovering with the 9 Dots Puzzle. Read instructions here.
  • Exploring the Word Search here.
  • Eating one meal mindfully this week.
  • Optional: Informal Practices. Instructions here. Start at 60%.
  • FCL Chapters 1-3 & 10.
  • Try Qigong video above.
  • Poetry from class here and here.
Session One Practices
Body Scan 15 min Jerry
00:00 / 17:02
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
Breathing Meditation

Session Two

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Preparing for Class
  • ​Body Scans for 30-45 mins.
  • Track your practice experience.
  • Discovering with the 9 Dots Puzzle and Word Search.
  • Eating one meal mindfully.
  • Thinking about how you're taking responsibility for your own health in attending this program.
Participating in Class
  • Opening Practice.
  • Practicing Standing Mindful Movement.
  • Practicing the Body Scan.
  • Reflecting in small & large groups.
  • Discovering through the 9 dots and word search exercises.
  • Perception/Perspective:How we see things determines how we react or respond.
  • Closing AOB Practice. 
Planting a Tree
Practicing After Class 
  • Practicing Body Scan for 30-45 mins. each day this week.
  • Practicing AOB 10-15 mins. each day with or without recordings.
  • Journaling or using Practice Notes here to track your experience.
  • Filling out Pleasant Events Calendar here each day.
  • Choosing one activity to bring full awareness to this week: brushing teeth, taking a shower, feeding a pet, making tea, etc.
  • FCL Chapters 4-6 & 9.
Session Two Practices
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
AOB - Jess 5 min
00:00 / 05:49
AOB - Tamina10 min
00:00 / 09:45
AOB 15m Jerry
00:00 / 15:37
Image by Brett Jordan

Session Three

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Preparing for Class​​
  • 30-45 min. Body Scan each day.
  • 10-15 min. AOB each day.
  • Journaling or using Practice Notes.
  • Eating one meal mindfully.
  • Pleasant Events Calendar each day.
  • Bring full awareness to an activity: brushing teeth, taking a shower, feeding a pet, etc.
  • FCL Chapters 4-6 & 9.
Participating in Class
  • Opening Practice.
  • Learning walking practice. 
  • Practicing Floor Mindful Movement.
  • Reflecting in small groups.
  • Reflecting in large group.
  • Practicing with Pleasant Events.
  • Reflecting on Pleasant Events.
  • Closing Practice. 
Gardening
Practicing After Class 
  • Alternating Body Scan and Floor practice each day 30-45 mins.
  • AOB 15 mins. each day.
  • Journaling or using Practice Notes here to track your experience.
  • Print & fill out Unpleasant Events Calendar each day here.
  • FCL Chapters 11-16.
  • Try Qigong video above.
  • Poetry from class here, here, and here.
Session Three Practices
AOB - Sara 5 min
00:00 / 05:45
AOB - Tamina10 min
00:00 / 09:45
AOB 15m Jerry
00:00 / 15:37
Body Scan 30 min Jerry
00:00 / 30:01
Body Scan 45 min Jerry
00:00 / 42:33
Floor Mindful Movement - Jerry - 40m
00:00 / 39:35
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