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Mindfulness + Kindness = Kindfulness 8 Week Online Course

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  1. WEEK 1 | DISCOVERING KINDFULNESS

    Introduction to week 1
  2. Practice: Kindful Belly Breathing for Relaxation
  3. Practice: Kindful Check In Meditation
  4. what is mindfulness and kindfulness
  5. kindful posture
  6. intention, attention and attitude
  7. cultivate a meditation routine
  8. difference between mindfulness and meditation
  9. kindfulness vs mindfulness
  10. what mindfulness is not
  11. letting go past and future
  12. WEEK 2 | THE POWER OF KINDFULNESS
    Introduction to week 2
  13. Practice: Kindful Body Scan Meditation
  14. Practice: Kindful of Body and Mind Meditation
  15. Kindful Body Scan
  16. benefit of mindfulness and kindfulness for the brain
  17. benefit of mindfulness and kindfulness for the body
  18. the science of kindfulness
  19. benefits of self-compassion
  20. cultivating curiosity
  21. my journey
  22. WEEK 3 | LET IT BE – MAKING FRIENDS WITH YOUR MIND
    Introduction to week 3
  23. Practice: Letting Be Meditation
  24. Practice: Lake Meditation for Cultivating Acceptance
  25. making friends with the monkey mind
  26. transcending the negative bias
  27. allowing and let it be for stress and anxiety
  28. let it go is the essence of meditation
  29. letting go of perfectionism
  30. valuing the present moment
  31. mind wandering – wanting things to be different is the root of all difficulties
  32. WEEK 4 | DANCING WITH DIFFICULTIES
    Introduction to week 4
  33. Practice: Kindfulness of Senses
  34. Practice: Mountain Meditation for Stress Reduction
  35. restlessness
  36. boredom
  37. tiredness and sleepiness
  38. overcoming frustration and anger
  39. dealing with difficult emotions in mindfulness meditation practice
  40. dealing with discomfort and pain
  41. feeling emotions in the body
  42. dealing with unexpected bad news and situations
  43. WEEK 5 | SMILE AND THE WORLD SMILES WITH YOU
    Introduction to week 5
  44. Practice: Smiling Meditation
  45. Practice: Kindful Breathing Meditation
  46. the importance of smiling
  47. managing stress with kindfulness
  48. meeting anxiety with kindfulness
  49. managing depression with kindfulness
  50. managing bad habits with kindfulness
  51. managing eating with kindfulness
  52. WEEK 6 | EVERYDAY KINDFULNESS
    Introduction to week 6
  53. Practice: Kindful Walking
  54. Practice: Kindful Eating
  55. mindful walking
  56. mindful eating
  57. doing routine activities in a mindful way
  58. kindful with your pet
  59. nature is here for you
  60. mindful movement
  61. mindfulness at work
  62. joy and playfulness
  63. laughter yoga
  64. WEEK 7 | SUPER POWER KINDFULNESS
    Introduction to week 7
  65. Practice: Loving-Kindness Meditation
  66. Practice: Self-Compassion Meditation
  67. understanding the loving kindness meditation
  68. research on loving kindness meditation
  69. overcoming common challenges with loving kindness meditation
  70. everyday loving kindness practice
  71. the 3 pillars of self-compassion: mindfulness, self-kindness, common humanity
  72. thoughts are just thoughts – stepping back from negative self-judgments
  73. WEEK 8 | HAPPY RELATIONSHIPS
    Introduction to week 8
  74. Practice: Gratitude Meditation
  75. Practice: Kindful Advisor Meditation
  76. kindfulness in relationships
  77. mindful communication
  78. practising forgiveness
  79. the attitude of gratitude
  80. kindful hugging – connecting others and yourself through hugging
  81. random acts of kindness
  82. Kindful conclusion

NOTE: we suggest you practice the Kindful Belly Breathing Meditation every day throughout week one.

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