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
Practices:
​
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
Gratitude
20 minutes contemplative aerobics 3x week
Tone, Tap, Touch, Tempo
YES factor
Extended Exhale
Breathwork
Mind simulation / contrasting
Saturate in the Sense
Free-writing prompts
Bookend days with value/intention reflection
Weave 30/60/90 second SOAP
​
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)
​
RRRRRRs
7 day assess lifestyle habits that increase default emotion
​
Map your Mind: aware perceptual stimulus, activation body, appraisal, action
​
Design new Default - how you will interrupt Cycle of automatic habit mind
​
Intention as Interrupter
​
What is 1 fact learned, what is the meaning for you, what is the implication, what is then the required action? Are you ready to commit?
(eg, happiness is a skill, this means I am responsible for my happiness development, how will I train this skill, can I commit to 1 thing several times a week?) Name it to Claim it!
​
​
​
Science
Wandering Mind is Unhappy - (Killingsworth, 2008)
​
Bodily Self, (Kerr, 2013)
​
Making a Life Worth Living - Neural Correlates of Well-being, (Davidson, 2004)
​
Lyubomirsky, S., & Lepper, H. S. (1999). A measure of subjective happiness: Preliminary reliability and construct validation. Social Indicators Research, 46, 137-155.
​
Social Emotional Intelligence (Goleman, 1996)
​
Growth mindset S.Claro, D. Paunesku, Carol S. Dweck, 2016
PNAS August 2, 2016 113 (31) 8664-8668
​
Emotional Contagion:
“Implicit Affect in Organizations” Sigal Barsade, Lakshmi Ramarajan, and Drew Westen. In B. Staw and A. Brief (Eds), Research in Organizational Behavior, 135-162, 2009.
​
​
​
​
​