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Hot Mess to Calm Oasis - A Sanctuary for the Woman of Color Soul ~ Fall 2020
Welcome & Introduction
OASIS WELCOME
Welcome video 8 min.
WEEK 1: What is Mindfulness?
What is Mindfulness? Bringing mindfulness into your daily life 5 min. Read
What is Mindfulness? 9 min. Video (9:05)
WEEK 1: This Week's Practices
Getting started - 5 min. task
A Pause for Human Kindness: 2 min. read
A Pause for Human Kindness - 4:33 min. Video (4:33)
3 min. Writing Practice, 2 min. video (1:42)
Mindful Check in recording: Audio 5 min.
Week 1: This Week
What to pay attention to this week
WEEK 1 Monday Group Meeting
Monday Meeting invite
Week 1 Meeting PAUSE Practice - 10 min audio
WEEK 2: Mindfulness and the Breath
It's all about the Breath, 3 min read
It's all about the Breath 4 min. video (4:18)
WEEK 2: This Week's Practices
Wake Up with your Breath & Serenity Roll - 2 min read
Wake up w/Breath & Serenity Roll Practice, 6 min video
3 minute breathing space. 3 min read
3 Minute Breathing Space, 7 min. video (7:01)
Mindful Breathing 8 min audio
(optional) Breath full Writing 3 min. write
WEEK 2: This Week
What to pay attention to this week
WEEK 2: Monday Meeting
Monday Meeting zoom Invite 10/7
Monday Meeting Week 2 - 47 min. video (47:19)
Monday Meeting week 2 - 47 minute Audio only
WEEK 3: Mindful Attention to Your Body
A Few Words on Mindfulness and your Body (3 min. read)
WEEK 3: This Week's Practices
Drop In Recording info
Drop In Recording - 7 min.audio
Mindful Writing
Mindful Writing video 1min (1:31)
Body Contact Points for Grounding Practice 2 min read
Body Contact Points Practice 4 min video (4:09)
WEEK 3: Monday meeting Mindfulness and the Body
Monday Meeting Week 3 - 49 min audio
Week 3 Meeting - 49 min video Mindfulness and the Body
WEEK 4: Mindfully Managing Your Thoughts and Emotions
Mindfully Managing Your Thoughts & Emotions - 3 min. read
Week 4: Mindfully Managing you Thoughts and Emotions - 6 min.video
WEEK 4: Today's Practices
Flowing Stream, Clouds, Falling Leaves for Your Thoughts ( 5 min. Imagery)
Stream, Clouds, Leaves for Thoughts - 6 min video
Surveying Emotions in Your Body (10 min Write)
Surveying Emotions in the Body - 15 min. video
Emotion Surfing (7 min. Imagery)
Emotion Surfing 4 min video
WEEK 4: Monday Meeting: Mindfully Managing Thoughts & Emotions
Week 4 Monday Meeting: 35 min video Managing thoughts & Feelings
Audio only 35 min. Week 4 Monday Meeting
WEEK 5: Self Compassion and Kindness
Freeing Yourself from Negative Self Thoughts
Freeing Yourself from Negative Self Thoughts 9 min video
WEEK 5: Today's Practices
SAFE: 4 Step Self Compassion Practice
SAFE 4 Step Self Compassion Practice 5 min video
Dear Me Writing
Dear Me Letter Write 2 min video
Self Compassion Break
Self Compassion Break 3 min video
(optional) Taking Refuge in Present Sensations 5 min imagery
WEEK 5: Monday Meeting
Week 5 Monday Meeting 41 min video (41:12)
Week 5 Monday Meeting Intro 12 min video (10:49)
Week 5 Meeting- Loving Kindness meditation 12 min video (12:29)
WEEK 6: Listening with Heart: Gratitude/ Connection/ Relationship Building
Mindfulness and gratitude, connection, & Relationship Building 5 min read
Mindfulness, gratitude, connection 9 min video
WEEK 6: Today's Practices
WEEK 6: Core Heart Feelings (5-10 min. Reflection & Write)
Core Heart Feelings 11 min video
WEEK 6: PEACE Recording (11min)
WEEK 6: Mindful Lists (10 min. Write)
Week 6 Mindful Lists 7 min video
WEEK 6: Monday Meeting
Week 6 Monday Meeting 47 min. audio
Course Evaluation
Course Evaluation Fall '19
Final- Links to all Course Audios & videos, Bonuses, & Resources
Links, Resources and Bonuses
Teach online with
Mindfulness, gratitude, connection 9 min video
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