Mindfulness Online Series

Great Danes, welcome to our Introduction to Mindfulness online series. Mindfulness practice can be helpful in coping with our distancing and increased anxiety during this strange time. It presents an opportunity to refine awareness, compassion, and reflection in our daily life. CAPS clinicians Megan Cusick Brix and Tyler Hatchel will be providing you with information and tools to increase your mindfulness in daily activities, develop more coping skills, manage distress and remain in the present moment. Each week will include mindfulness concepts and information as well as practical exercises to begin your formal mindfulness practice. We encourage you to start with Session 1 and follow along each week. Each session also includes time stamps so that you can refer back to the exercises as needed. We look forward to working with you!

Week 1:

(Click here to listen.)

Introduction (0:00 – 0:05)
Grounding Meditation (0:05 – 0:10)
What is Mindfulness? (0:10 – 0:22)
Body Scan Exercise (0:22 – 0:44)

Processing & Wrap-Up (0:44 – 1:00)

Week 2:

(Click here to listen.)

Intro ~ (0:00 – 2:00)
Body scan ~ (2:00 – 19:00)
Be right where you are and techniques (why and how) ~ (19:00 – 30:00)
Mindful breathing practice ~ (30:00 – 40:00)
Processing & wrap-up ~ (40:00 – 49:00)

Week 3:

(Click here to listen.)

Intro ~ (0:00 – 5:00)
Intro to Mindful Walking/Mindful Walking Exercise ~ (5:00 – 14:00)
Our Storytelling Minds ~ (14:00 – 26:00)
Stress/STOP technique ~ (26:00 – 36:00)
Intro to Mindfulness of sound ~ (36:00 – 53:00)
Processing & wrap-up ~ (53:00 – 56:00)

Week 4:

(Click here to listen.)

Intro ~ (0:00 – 3:00)
Loving Kindness Background ~ (3:00 – 22:00)
Loving Kindness Meditation ~ (22:00 – 33:00)
Mindfulness of Breathing ~ (33:00 – 45:00)
Rain & Anchor Tools ~ (45:00 – 56:00)               
Closing ~ (56:00 – 58:00)

Week 5:

(Click here to listen.)

Intro ~ (0:00 – 4:00)
Walking & Loving Kindness Meditation ~ (4:00 – 22:00)
Mindfulness of Breathing ~ (22:00 – 34:00)
Technique – Explore Unpleasant-Neutral- Pleasant ~ (34:00 – 45:00)
Willingness to Be with Things as They Are ~ (45:00 – 58:00)   
Closing ~ (58:00 – 61:00)

Week 6:

(Click here to listen.)

Intro ~ (0:00 – 5:00)
Walking & Loving Kindness Meditation ~ (5:00 – 22:00)
Moving Forward: Next Steps ~ (22:00 – 29:00)
Intro to Mindfulness of Breathing with Spaciousness/Practice ~ (29:00 – 45:00)
Closing ~ (45:00 – 55:00)

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