Module 1 – Mindfulness-Based Recovery Program (MBRP)
In this introduction module, we focus on your reason for taking this course. The intention of the course is to integrate our body, mind, spirit, eating habits, and overall health, wellness, peace, and serenity. This introduction will dive into the background of Mindfulness, understand your intentions, and focus on areas that might need your attention.
Lesson 1 – Introduction – MBRP
Module 1 – Introduction Quiz
Module 2 – The Beginner’s Mind – Attention and Now
In this module, we introduce you to some of the basics of Mindfulness practice, as we look at attention in further detail. We start with a mindfulness practice to ground us to make us aware of our bodies, and the various ways that we can ground our bodies with the breath, a body scan, or awareness of our surroundings. Focusing our attention on the experiential elements of awareness, we move from autopilot to being present. We are introduced to the link between neuroscience, the present, automatic pilot, reactivity, and recognition, to savour the moment, be it food, or every experience. To be present for the moment, not dwell on the past, or stress about the future. Our body scan encourages us to slow down, pay attention to present moment awareness and body sensations.
Lesson 1 – The Beginner’s Mind – Reading
Lesson 2 – Perception is Not Reality
Lesson 3 – Homework – Meditation Alternative
Module 3 – Overcoming Obstacles – Awareness of Autopilot
During this module, we look at how we can be challenged once we commit to something. Often the challenge is represented by our own inability to stay open to the possibility of the commitment. So we judge and undermine our own thinking, of being in the present, by going on autopilot. Autopilot is represented by doing the same thing that we've done before and got the same results. It occurs outside of conscious awareness when we are not consciously aware of our own behavior. Although it may be difficult to imagine, some researchers believe that 90% of our behavior is carried out automatically. A clear example of automatic behavior is driving a car. If you are an experienced driver, you will likely not be aware of the process of changing gears, the movement of your feet while doing so, and the way you hold the steering wheel. Automatic patterns develop through repetition. By repeating a certain action, it gradually becomes automatic, thereby reducing the need for conscious attention.
Module 4 – Staying Present – NonJudge
In this module, we look at staying present, without judging, which can be a challenge. Judging is something we do constantly, and it is largely automatic. Within a fraction of a second, we form an opinion about somebody we meet for the first time. We only need a little time to call an evening successful or to label a feeling as annoying.
In this module, we look at how people judge many things, such as other people, ourselves, situations, the weather, so on, and so on. We offer you the tools to step back and overcome judgment.
Module 5 – Acceptance
In this module, we look at how acceptance shows up in our daily lives, as we encounter various pleasant experiences. We may receive a kind email from an old friend, have a delightful conversation with a colleague, or receive a nice compliment. However, less pleasant or even distressing events are part of our daily experience as well, for instance, we get stuck in a traffic jam, have a dispute with a colleague, or must complete a task we don’t feel like doing. It is undeniable that life brings about both pleasant and unpleasant experiences. This module looks at how we can move more into acceptance and away from the judgment highlighted in the previous module.
Module 6 – Staying Clear-Goals
In this module, we look at how humans tend to spend a great deal of our time engaged in thinking. We could even say, that to be human means to be “lost in thought”! We may regard our thinking ability to be something very special, highly evolved, and something, which marks us apart from the rest of the animal kingdom. Being goal-directed and focused can be a part of what makes us think that we are somehow special. This module focuses on the present moment to successfully achieve far-reaching goals.
Module 7 – Listening & Silent Compassion
In this module, we look at the practice of listening, silence, and compassion as a practice. If we are to immerse ourselves more deeply into the mindfulness practices, we must use silence and compassion as the vehicles. Silence might be thought of as the space between the raindrops, or pause between the words in a sentence. We must listen for the silence and with it we deepen our experiences of moments, noticing the spaces between the thoughts and words, origin, and destination. We explore listening with silent compassion.
Module 8 – Ego Self Care
In this module, we look at the ego and the ability to self-care. Answering the question “Who are you?” seems simple. If you ask this question you often get an answer like: “I’m John, 24 years old, I am a manager, I have a nice house in Amsterdam, etc.”. In most cases, we get information about what they have (home, children), what they do (job, hobbies), and/ or what they own (nice house, own business). An important question we can ask is whether such answers really say something about who we are. Am I my possessions, education, title, appearance, my life situation? Is this my true identity? How much does it say about me?
Module 9 – Letting Go – Trust
In this module, we look at the journey over the past eight modules and how it has taken us through various phases of self-analysis, practice, trial, error, judgment, self-acceptance, compassion, loving-kindness, and other areas for contemplation. At this stage, you may feel that your practice is still fairly new, and you may not all feel confident or ready to “go it alone.” This is entirely normal and understandable, but it is also an opportunity to truly make these practices your own and integrate them more fully into your lives. It would be best if you continued to trust yourself to keep on, both formally and informally. As the Buddha said, if you are not for you, then who will be?