Session 1 Materials
Key Takeaways
Intention to Practice after Session 1: Notice more. Practice formally or informally.
Reflection and/or Journal to Do after Session 1: What is keeping you from self-care and work-life balance?
Mindfulness Practice: Noticing Distraction (4 min, 30 secs)
Additional Resources
Session 1 Resource Guide (Includes Reading Material & Resources)
Pause and Reflect Mindfulness Flyer from USTL
Session 2 Materials
Key Takeaways
Intention to Practice after Session 2: Choose one way to practice noticing your thoughts and sensations.
Reflection and/or Journal to Do after Session 2: What do you notice about your thoughts and sensations?
Mindfulness Practice: Noticing Thoughts(5 min, 26 secs)
Additional Resources
Session 2 Resource Guide (Includes Reading Material & Resources)
Session 3 Materials
Key Takeaways
Intention to Practice after Session 3:Practice with one of the 9 Mindfulness Attitudes as you notice stressful moments.
Reflection and/or Journal to Do after Session 3: What is your perception of common stressful moments in your life?
Mindfulness Practice: “Easy Stressful Moment” Visualization to Creating Space & Curiosity (5 Min, 18 secs)
Additional Resources
Session 3 Resource Guide (Includes Reading Material & Resources)
Session 4 Materials
Key Takeaways
Intention to Practice after Session 4: Practice responding differently to an event that seems accessible and related to your health and wellness.
Reflection and/or Journal to Do after Session 4: Where do you notice yourself reacting the most?
Mindfulness Practice: “Lantern Awareness” (9 Min, 30 secs)
Additional Resources
Session 4 Resource Guide (Includes Reading Material & Resources)
Responding Versus Reacting Diagram from University of Missouri Extension
Session 5 Materials
Key Takeaways
Intention to Practice after Session 5: Practice noticing stress, and responding with self-compassion.
Reflection and/or Journal to Do after Session 5: What stressful moments could benefit from self-compassion?
Mindfulness Practice: "What do you see? What do you hear?" (5min 8 sec)
Additional Resources
Session 5 Resource Guide (Includes Reading Material & Resources)
Free Flyer to Post and Use: Take a Moment to Pause Flyer for Clinic Services Mindfulness Training
Session 6 Materials
Key Takeaways
Intention to Practice after Session 6: Try to eat slowly next time you eat. Notice what arises, and see if you can notice what you are feeling, and noting when you are full or no longer hungry.
Reflection and/or Journal to Do after Session 6: What is in the way of me practicing mindful eating and more movement?
Mindfulness Practice: Touch and Smell (5min 11 sec)
Additional Resources
Session 6 Resource Guide (Includes Reading Material & Resources)
Session 7 Materials
Key Takeaways
Intention to Practice after Session 7: Try to notice when and how your body is telling you that it's time to go to sleep.
Reflection and/or Journal to Do after Session 7: What is in the way of me getting better sleep, and practicing more stress reduction?
Mindfulness Practice: Acceptance and Self-Compassion (5 min, 46 sec)
Additional Resources
Session 7 Resource Guide (Includes Reading Material & Resources)
Session 8 Materials
Key Takeaways
Intention to Practice after Session 8: Try to notice resistance to forgiving yourself or others in order to create stronger social connections.
Reflection and/or Journal to Do after Session 8: Mindful writing practice: What have I learned about myself?
Mindfulness Practice: Acceptance and Self-Compassion (7 min, 59 sec)
Additional Resources
Session 8 Resource Guide (Includes Reading Material & Resources)
Webpage Resource titled Caring for Each Other by John Hopkins University
Session 9 Materials
Key Takeaways
Intention to Practice after Session 9: Try to notice being present your conversations. They don’t have to be difficult.
Reflection and/or Journal to Do after Session 9: What is my common reaction to difficult conversions?
Mindfulness Practice: Window of Tolerance (5 min, 37 sec)
Additional Resources
Session 9 Resource Guide (Includes Reading Material & Resources)
Session 10 Materials
Key Takeaways
Intention to Practice after Session 10: Practice noticing what intention you bring to conversations. Can you explore accepting the situation at hand? Or not wanting the situation to be different than what it is?
Reflection and/or Journal to Do after Session 10: Are you used to reflecting of your needs and feelings? If not, why do you think that is? If so, who modeled this for you?
Mindfulness Practice: Noticing Thoughts and Judgements
Additional Resources
Session 10 Resource Guide (Includes Reading Material & Resources)
Session 11 Materials
Key Takeaways
Intention to Practice after Session 11: In what situations can you see yourself practicing with requests? How does it feel to consider following the path that was introduced today?
Reflection and/or Journal to Do after Session 11: Practice noticing if your comments, during difficult conversations, are reactions or responses.
Mindfulness Practice: Self-Compassion for Self, and Compassion for Others
Additional Resources
Session 11 Resource Guide (Includes Reading Material & Resources)
Session 12 Materials
Key Takeaways
Mindfulness Practice: Awareness of Sounds and Cultivation of Presence
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