Mindfulness for Coping with Stress

17 Sessions

1. 
   1. Course Introduction

   Learn how mindfulness can help reduce your stress levels in only eight weeks.

   2 mins
2. 
   2. Intro to Level I: A Taste of Mindfulness

   Get a glimpse of how mindfulness can change your relationship to stress.

   4 mins
3. 
   3. Level I: Body Awareness

   Train your mind to return to the present moment when it wanders toward worry.

   10 mins
4. 
   4. Intro to Level II: Developing Awareness

   Use your body sensations to develop deeper awareness.

   10 mins
5. 
   5. Level II: The Body Scan

   This meditation will guide your awareness to each part of your body.

   10 mins
6. 
   6. Intro to Level III: Moving and Breathing

   Add some movement to your practice as you learn how to de-stress.

   10 mins
7. 
   7. Level III: Mindful Movement

   Soothe stress by getting out of your mind and into your body.

   10 mins
8. 
   8. Intro to Level IV: Handling Stress

   Learn to respond to stress with more skill and less reactivity.

   13 mins
9. 
   9. Level IV: Breathing for Stress

   Use your breath to dissolve stress and anchor you to the present moment.

   10 mins
10. 
    10. Intro to Level V: Accepting Difficulties

    Move through difficult emotions by accepting, rather than resisting, them.

    12 mins
11. 
    11. Level V: Meditate on Difficult Emotions

    Practice dealing with internal stress instead of running away from it.

    10 mins
12. 
    12. Intro to Level VI: Understanding Thoughts

    Thoughts lose their power when we see that they are not facts but our own interpretations of reality.

    14 mins
13. 
    13. Level VI: Sound Meditation

    Notice that sounds, like all experiences, are neutral—until we create stories around them.

    10 mins
14. 
    14. Intro to Level VII: Taking Care

    Learn how to use mindfulness to recharge your batteries throughout the day.

    11 mins
15. 
    15. Level VII: Embrace Silence

    Experiment with longer moments of silence as natural stress relief.

    10 mins
16. 
    16. Intro to Level VIII: Lasting Benefits

    Reflect on everything you've learned, and receive motivation and guidance to keep it up.

    11 mins
17. 
    17. Level VIII: Wrap-Up Meditation

    Bring all the tools you've learned together for your final mindfulness session.

    10 mins