Module Topics

1st week -  Attention 

2nd week - Bodily Self

3rd week - Cultural Context

Happiness/ WB

4th week - default Emotion 

5th week - Emotion Design

6th week - FFFF-F familiar

7th week - Greater good

8th week - Habits hinder/help


Mindfulness STOP

Mindfulness Sitting 2-12 minutes

Mindfulness Body Scan 14 minutes

Mindfulness Sitting Movement 7 minutes

mbsr body scan 

Walking Meditation

Standing Meditation

Design Well-being focus

Acts of kindness

Loving Kindness audio


20 minutes contemplative aerobics 3x week

Tone, Tap, Touch, Tempo

YES factor

Extended Exhale


Mind simulation / contrasting

Free-writing prompts

various additional audios sent in email

(pause, brain tame, agitation)

Living Inquiry:

(a way of living a question, open, curious, placing it in the forefront, to wander, meander, to come to know a certain context for looking - an integrative process)

What do you want? What gets in way?

When I don't like___I tend to_____

Note Sensation separate from Thought

Comfort or Care seeking, what Cost

Note habit of Mind toward others- default Attitude?

Stop Tech 1 hr to 1 day - replace with body in space awareness outside

note what you feel in body with default negative attitudes toward others

might there be value in not feeling good

what emotion do I default to

what behavior does it incline

what is the cost

'saturate in sense' of outcomes to shift memory/reward

post mortem (as a way of creating long-lasting change)

AAAA - (awareness is here, what is in awareness, what is attitude, what action does that incline)


7 day assess lifestyle habits that increase default emotion


Wandering Mind is Unhappy - (Killingsworth, 2008)

Bodily Self (Kerr, 2013)

Making a Life Worth Living - Neural Correlates of Well-being (Davidson, 2004)

Social  Emotional Intelligence (Goleman, 1996)