8 WEEK PROGRAM
Facilitated by Younion's Founder and Therapist, Natasha Grey
EARLY BIRD PRICING UNTIL November 30th
Since 2000, the number of scientific studies on mindfulness has increased significantly. As a result of these studies, valuable insights about both the effects of mindfulness and the underlying mechanisms have emerged. These studies have shown that the effects of mindfulness cannot be attributed simply to relaxation, but also to complex processes, like attention regulation, focus, and emotional coping.
This program was developed to systematically increase mindfulness not only through mindfulness practice, but also by considering the underlying mechanisms of mindfulness at play. This program answers questions such as, “What happens when I meditate?” Why does mindfulness increase well-being? How is acceptance of emotions different from suppression and distraction? What are the effects of mindfulness? Understanding the underlying mechanisms makes it easier to apply mindfulness in a wide range of contexts.
This program offers experiential mindfulness practices including the latest tools and techniques of neuroscience, psychology and the study of well-being. By addressing the most important elements of mindfulness, one-by-one, this program breaks down mindfulness in a comprehensive way and addresses different pillars of mindfulness in each of the sessions. After completing this program, participants have learned to integrate mindfulness into their daily lives and have gained a deep understanding of the essence of the construct itself.
The programs lays out the foundation for students to understand basic principles of mindfulness, develop a personal meditation practice, and to apply the principles in their daily life on an ongoing basis.
Each class is a combination of lecture, practice, and group discussion.
Students will learn mindful concepts that include:
- Overview of Mindfulness
- Obstacles to Mindfulness
- Mindfulness to help with Physical Pain
- Working with Difficult Emotions
- Cultivating Positive Emotions
- Working with Difficult Thoughts
- Mindful Interactions
Students will also learn a variety of mindfulness practices so that the student can discover which practice is useful to them. Practices taught include:
- Sitting meditations
- Daily life meditations
- Practices to develop positive emotions
- Practices to encourage quality sleep
This Program includes:
- Eight one and a half hour sessions
- Deep-dive into a specific element of mindfulness per session
- Practices that aim to increase the integration of mindfulness into daily life
- Group format with home practice exercises
- Weekly debriefing practices to increase wellness and integration
- A personal workbook to use for notes and extra exercises
- Weekly presentations
- Guided meditations to use at home
- List of daily mindfulness quotes organised by weekly topic
- A certificate of completion
- Discounts to use towards other Younion services to continue practice
SESSION 1: Attention & the Now
In this session, you will learn about the two most important building blocks of mindfulness: attention and the present moment awareness. The role of thoughts and their relationship with the present moment is introduced.
SESSION 2: Automaticity
In this session, you will experience the automatic nature of your thoughts and how these thoughts in turn automatically cause emotions to emerge. Most problems that people experience involve automatic patterns or habits. Without becoming aware of these patterns and habits, change is difficult and often not possible.
SESSION 3: Judgment
In this session, open awareness is introduced by addressing the evaluative nature of the mind. While open awareness involves non-judgment, countless judgments and evaluations cloud most of our daily awareness. By becoming aware of these judgments, an important obstacle of open awareness is removed. In this session, participants experience the judgmental nature of their mind and learn about the problematic aspects of judgments.
SESSION 4: Acceptance
The goal of this session is to introduce the concept of acceptance. Mindfulness promotes an accepting stance towards experiences. Rather than fighting or avoiding experiences, mindfulness requires willingness to experience them. Acceptance, however, is a complex and paradoxical construct. This session aims to clarify the essence of acceptance by learning to apply acceptance to difficult emotions and by explaining the goal of acceptance.
SESSION 5: Goals
An excessive focus on the future is perhaps one of the most common obstacles in the cultivation of mindful awareness. The default mode for many people is a “doing mode|” that is constantly focused on reaching present and future goals and the future. In this session, mindfulness is introduced as the key for finding a balance between being in the present moment and planning for the future. Participants will experience the pitfalls of an excessive focus on future and explore the benefits of a grateful relationship with the present moment (no matter what the experience is).
SESSION 6: Compassion
In this session, participants will become acquainted with their inner critic and by increasing their awareness of the inner critic and practicing self-compassion through meditation and self-caring action, they will learn to effectively cultivate a friendly and caring relationship with the self.
SESSION 7: The Ego
The goal of this session is to clarify the relationship between mindfulness and the self. At the deepest level, mindfulness practice cultivates a different relationship with the self. In this session, several exercises allow participants to experience the difference between the self as a story and the self as an observer.
SESSION 8: Integration
This session focuses on the ways in which mindfulness can be integrated in daily life. The past 7 sessions can be viewed as a starting point of an endless journey. In this session, participants are invited to create a personal plan for sustainably incorporating mindfulness in their daily lives after completing this training.
About The Facilitator
Natasha Grey is a Therapist and the author of the acclaimed children’s book, Everyday Superheroes. She is also the host of iTunes New and Noteworthy podcast, The Conscious Living Podcast where she interviewed and learned from the best in the industry, everyone from NY Times bestselling authors to CEO's of large organizations who incorporate meditation into their business’ as well as powerful women raising a family at home. Natasha's experience as a psychotherapist combined with her immersive work in meditation practices’ gives her an incredible advantage of cultivating a unique, transformative environment and experience for all human beings from all walks of life.