Description
Course Length: 1 day
Target Audience: General
Learn in a classroom environment with your peers, face to face or virtual with an instructor online.
Learning Objectives:
By the end of this program, participants will be able to:
- Understand the science behind mindfulness and its impact on wellbeing.
- Apply mindfulness techniques to manage stress and increase focus.
- Cultivate emotional balance and resilience.
- Integrate practical mindfulness practices into daily work and personal life.
Course Outline:
Module 1: Introduction to Mindfulness & Wellbeing (60 min)
- Topics:
- What is mindfulness? Myths vs. reality
- The link between mindfulness, mental health, and productivity
- The neuroscience of stress and mindfulness
- Activities:
- Quick poll: Current stress levels
- Guided breathing exercise
- Breakout discussion: “What does wellbeing mean to you?”
Module 2: Self-Awareness & Present-Moment Focus (60 min)
- Topics:
- Understanding automatic pilot & mind wandering
- Cultivating awareness of thoughts and emotions
- The role of acceptance in wellbeing
- Activities:
- Body scan meditation
- Reflective journaling: Identifying triggers and responses
- Group debrief and Q&A
Module 3: Managing Stress & Building Emotional Resilience (90 min)
- Topics:
- Stress response cycle & how mindfulness interrupts it
- Building emotional regulation and perspective
- Practical mindfulness tools for work & life
- Activities:
- Guided visualization for stress release
- Breakout exercise: Sharing personal strategies for resilience
- Role-play: Responding mindfully in a stressful situation
Module 4: Mindful Communication & Relationships (60 min)
- Topics:
- Active listening and presence in conversations
- Compassion and empathy through mindfulness
- Reducing reactivity in conflict
- Activities:
- Mindful listening pairs (breakout rooms)
- Journaling: “How do I show up in my relationships?”
- Group reflection on barriers to mindful communication
Module 5: Integrating Mindfulness into Daily Life (60 min)
- Topics:
- Creating micro-moments of mindfulness in a busy schedule
- Habit stacking & building sustainable routines
- Mindfulness at work and at home
- Activities:
- 5-senses grounding exercise
- Group brainstorm: “How can I integrate mindfulness into my day?”
- Personal action plan creation
Module 6: Closing & Commitments (30 min)
- Topics:
- Reviewing key takeaways
- Sharing personal commitments and next steps
- Activities:
- Guided loving-kindness meditation
- Commitment circle: Sharing one action participants will take
- Q&A and course wrap-up
