Week 6 – Mindful Work

The 6 week Foundation course

Course content

Introduction
- about this course
- what is mindfulness?
- how it works / brain science

Week 1 - mindful breathing
- how to practice
- mindful breathing
- sleep

Week 2 – mindfulness in the body
- body scan
- mindful walking
- exercise & yoga

Week 3 – interconnection & gratitude
- gratitude
- diet
- the 10 second re-boot

Week 4 - managing interactions
- kindness & compassion
- emotional intelligence
- mindful communication
- mindful hearing

Week 5 - managing difficulties
- leaning-in with curiosity
- reframing & LALA
- mind the gap

Week 6 - developing your practice
- review your practice
- habits & pro-active positivity
- keeping it going and next steps
- longer guided meditations

Week 6 - Developing your practice

We carry with us, from one day to the next, our old baggage of who we think we are. Learned patterns of behaviour and emotional reaction get hardwired into our brain and body, so that responses become automated.

The good news is that each day, and every moment, is an opportunity to start creating new, more relevant and compassionate responses.

As you keep practicing, the re-wiring process in the brain becomes more and more established. So now it's time to consider how you will keep going with it - and we're here to help you.

But most of all, a huge well done to you! You've made a major start in changing your life for the better, and that will positively affect everyone around you too.

Review your practice

Habits

Becoming more mindful and reacting differently is simply about creating new habits - new neural pathways in the brain. Creating new habits takes work and may feel odd at first, as our new intention clashes with the old patterning. So just keep at it!

Being pro-actively positive actually programmes our minds subconsciously, to notice new things and see opportunities that we might otherwise miss.

Recognising stress habits

Changing habits

Pro-active positivity

Keeping it going

Hopefully this course has been useful, and has given you a grounding with mindfulness practice.

The challenge now is to keep it going. Find ways to integrate the practices into everyday activities. Try to make even a 5 minute practice time every morning, to get the day off to a good start, and set a simple intention, such as ‘I will be kind in all my interactions today’ - see the notes below.

Make sure you also get the Five to Nine app, join our free webinars, and join one of our Facebook groups. We'll continue to prompt you with tips and insights, and we're always up for a quick email chat. If you really want to deepen the practice, the next step is a retreat - we run several each year with small groups.