What you need to know before you start
Meditations
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Awareness of Breath
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Body Scan
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Open Awareness Meditation
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Self Compassion
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Body Scan with Compassion
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Compassion for Others: Loving Kindness Meditation
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Interbeing Meditation
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Meditation for Collective Healing
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Curiosity Meditation
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15-Minute Reset Meditation
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Energy Meditation: Visit the Four Rooms
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Mindful Walking
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Emotions and Energy
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Replenish Mind by Resting in the Senses
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Time to be with yourself and what is important
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Appreciative Joy Practice
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Mountain Meditation
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Sensory Walking
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Befriending Emotions
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Focus with Ease
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Balance Success and Failure
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Mindfulness of all 8 Skills
MICRO-PRACTICES FOR THE EIGHT SKILLS
Skill 1 Awareness : See with Fresh Eyes
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What Is Awareness?
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Where are you on the continuum?
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An Example
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Sensory Awareness: Wake Up with The Senses
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Awareness of Body: There is a Body
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Emotional Awareness: Invite Your Feelings
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Awareness of Thoughts: Anchored Awareness
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Interpersonal Awareness: See with Fresh Eyes
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General Awareness: Amplify Awareness
Skill 2 Compassion: Seek to Understand and Interbe
Skill 3 Curiosity: Ask What, Not Why
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What Is Curiosity? (89:45)
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Where are you on the continuum?
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An Example
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Patience and openness in mundane activities: Love the unsolved questions
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Mindful curiosity of the body: Arising and dissolving
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Mindful Curiosity of Emotions: Emotions are my friends
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Expanding Understanding and Clarity: Ask what, not why
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Friendly and patient in interactions: Friendly and patient
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Wonder and Care in Difficult Situations: Not difficult, just different
Skill 4 Energy: Chop Wood, Carry Water
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What Is Energy?
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Where are you on the continuum?
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An Example
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Balance the Four Domains—Physical, Mental, Emotional, and Spiritual Energy
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Energy in the Body Through Mundane Activities Mantra: Chop wood, carry water
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Living with Emotional Awareness and Enthusiasm: Live with passion
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Energizing a Tired Mind: Time to replenish
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Mindful Energy in Actions and Interactions: Abort! Return to love
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Boost Energy with Values and Intentions: Values fuel energy
Skill 5 Appreciative Joy: Meet Life with Love and Gratitude
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What Is Appreciative Joy? (93:37)
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Where Are You on the Continuum
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Example
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Self-Love: I see my goodness
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Appreciative Joy for the Body: Your body loves you. Love it back!
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Appreciative Joy for Your Work: Act with love
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Appreciating Available Resources: I am supported
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Appreciative Joy for Others: Multiply goodness
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Appreciating What's Working Well in Our Lives: End with gratitude
Skill 6 Inner Calm: Empty the Cup
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What Is Inner Calm?
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Where Are You on the Continuum
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Example
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Calming the Momentum of Habits: The art of stopping
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Letting Go of Physical Tension: Soften all that is rigid
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Discovering the Gift in Discomfort: Discomfort is a guide
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A Calm and Clear Mind: Keep it simple
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Inner Calm in Relationships: Inner calm, outer calm
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Time to Empty the Cup: One-minute rest
Skill 7 Focus: Choose Which Wolf to Feed
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What Is Mindful Focus?
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Where Are You on the Continuum?
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An Example
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Video: Focus- Choose Which Wolf to Feed
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Aligning the Four Intelligences: The power of presence
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Focus on What's Important: Just three breaths
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Shift Focus to See Opportunities: What you focus on grows
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Focus with Ease: Unclench the mind
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Undivided Attention in Interactions: Give the gift of presence
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Strengthen Focus with Practice: Foster focus
Skill 8 Equanimity: Ride the Waves of Change with Grace
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What is Equanimity?
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Where Are You on the Continuum?
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An Example
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Return to the Unshakable Quality of Your Mind: Steady as a mountain
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Balancing Success and Failure: Unhook yourself
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Moving from Resistance to Acceptance and Action: Sh*t happens!
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Make Room for Creative Thinking: The third way!
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Equanimity in Interpersonal Relationships: Each on our own path
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Awareness with Stability: Vast as the ocean
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Repeat & Discuss
