Wk.

1 Introduction to Unified Mindfulness (Jan 23rd)

See, Hear, Feel (SHF) technique, rewards & benefits of mindfulness

Practice Homework:
 10 min. daily sitting: See, Hear, Feel technique

Wk. 2 How to Relax and Recharge with Mindfulness (Jan 30th)

Feel Rest technique, managing stress

Practice Homework:
 10 min. daily sitting: Feel Rest technique (FR)

 Optional additional sitting practice: See Hear Feel technique

Wk. 3 Mindfulness in Daily Life (Feb 6th)

See, Hear, Feel and Feel Rest techniques, practice in daily life

Practice Homework:
 10 min. daily sitting: See, Hear, Feel technique (SHF)

 10-20 min. daily practice in action using either SHF or FR techniques:

o micro-hits
o background practice
o formal practice

Wk. 4 Getting in the Zone & Going with the Flow (Feb 13th)
Feel Flow technique, peak performance, types of techniques

Practice Homework:
 10 min. daily sitting: Feel Flow technique (FF)

 10-20 min. daily practice in action: SHF, FR, or FF

Wk. 5 It’s Fun to Be Spontaneous (Feb 20th)

Auto Walk technique, developing spontaneity

Practice Homework:
 10 min. daily sitting: SHF, FR, or FF

 10 min. walking: Auto Walk technique (AW)

 Additional 10 min. daily practice in action: SHF, FR, FF, or AW

  To prepare for next week (practice with music):
o Bring music listening device and ear buds
o Create one 10 minute playlist of songs that makes you happy

Wk. 6 Feeling Good and the Magic of Music (Feb 27th)

Feel Good technique, improving relationships & well-being, enjoying music

Practice Homework:
 10 min. daily sitting: Feel Good technique (FG)

 10 min. daily practice in action: SHF, FR, FF, AW, or FG

 Extra Credit: 10 min. daily formal practice with music

Wk. 7 Applying Mindfulness to Inner Opportunities and Obstacles (March 6th)

Practice strategies to work with pleasant & unpleasant experience and to
accelerate growth through practice

Practice Homework:
 10 min. daily sitting: See Hear Feel technique

 10 min. daily applying mindfulness to a challenge or interest of your

choice.
o Examples:
 Unpleasant: stress in your day - Turn Away
 Pleasant: silent room - Turn Toward

 10 min. daily practice in action: SHF, FR, FF, AW, or FG

 To prepare for week 8 journaling

o Bring journaling notebook

Wk. 8 Wrap Up - Your Unified Mindfulness Road Map (March 13th)

The rhythm of practice: Life, Retreats, Getting Support, Giving Support