Please join Kim Stephens, Wardenburg Acupuncturist and Mindfulness Educator, to learn evidence-based mindfulness mediation practices to improve focus and concentration and overall wellbeing. The curriculum is designed to be accessible, practical for everyday life, and supportive of student well-being. It includes a series of 6 virtual sessions, offered twice weekly for 3 weeks. The program is best learned as a series but is also designed for students to drop in to individual sessions.  

You will learn:

• Weekly guided lessons focused on evidence-based mindfulness practices that support stress reduction, concentration, and emotional balance. Each lesson is designed to be about 45 minutes long and includes education regarding the purpose of the practice, the science behind the practice and time to practice each tool as a group. 
• Short practices students can integrate into their daily routines, such as mindful breathing, mindful movement, managing thoughts and emotions, body awareness practices for releasing tension, stress, and practices that support mood and connection. 
• Community and Connection Building: We will explore practices that have been proven to promote greater empathy, compassion, and connection.

Session 1: Mindful Awareness for Focus and Attention
Tuesday, March 31, 12:00-12:45 p.m.
Introduction to mindfulness, attention training and the importance of being present.  Learn how to train the mind without judgment. Key practices: simple awareness exercises, mindful listening, attention games.

Session 2: Mindfulness of Breathing
Friday, April 3, 12:00-12:45 p.m.
Discover how to use the breath as an anchor to steady and calm the wandering mind. Key practices: Breath awareness, anchor breathing and counting breaths.

Session 3: Understanding the Brain and Stress Response/ Mindful Behavior vs Autopilot Behavior
Tuesday, April 7, 12:00-12:45 p.m.
Learn the neuroscience behind stress, fight-fight-freeze response and how mindfulness techniques help calm and reset.  Key practices: Stress mapping, journaling stress triggers and CALM breathing when activated.

Session 4: Noticing Body Sensations: Release Tension for Reduced Stress
Friday, April 10, 12:00-12:45 p.m.
Understand why noticing body sensations matters and how it helps release tension. Key practices: Body scan, mindful movement and tense-release exercises.

Session 5: Noticing Our Thoughts and Emotions
Tuesday, April 14, 12:00-12:45 p.m.
Practice observing thoughts, noticing emotions without judgment and negative self-talk patterns and how mindfulness helps. Key practices: Thought labeling, noticing body sensations associated with different emotions and RAIN technique.

Session 6: Hardwiring Our Brain for Positivity and Well-being/ Mindful Self-Compassion
Friday, April 17, 12:00-12:45 p.m.
Learn how gratitude, generosity, and kind thoughts strengthen neural pathways for well-being. In times of difficulty, learn to cultivate kindness towards self. Key practices: 5 finger gratitude, loving kindness meditation and mindful self-compassion.