Objective: Understand what mindfulness is, why it matters, and begin practicing basic breath awareness meditation.

1. Welcome & Course Overview

Introductions

What is mindfulness? (Definition + science-backed benefits)

Overview of the 3-part course

2. The Power of the Present Moment

Why we struggle with attention

Present moment vs. autopilot

The role of breath in anchoring awareness

3. Awareness Meditation

Guided 10-minute breath-focused meditation

Practice tips: posture, environment, common distractions

4. Reflection & Sharing (10 mins)

Group or partner discussion: What did you notice?

Normalizing restlessness and racing thoughts

5. Mindfulness in Daily Life

How to apply breath awareness during routine activities

Mini-practice: 3 mindful breaths

6. Wrap-Up & Home Practice

Practice: 5 minutes of daily breath awareness

Optional journal prompt: “What do I notice when I pause?”

Objective: Deepen mindfulness through body scan practice and sensory grounding.

1. Exploring the Body as an Anchor

Understanding body awareness

Interoception: Noticing bodily sensations

2. Guided Body Scan Meditation

Slow, guided journey through the body

Encouraging non-judgmental observation

3. Movement & Senses

Gentle mindful movement (e.g., neck rolls, slow stretching)

5-senses grounding exercise

4. Discussion & Integration

How did the body scan feel?

When might body awareness help in daily life?

6. Home Practice

Body scan meditation (10–15 min daily)

Optional: Pick one daily task (eating, walking) to do mindfully

Objective: Learn to notice thoughts and emotions mindfully and cultivate self-kindness.

1. Check-in & Sharing

Experience with the body scan and mindful daily task

Noticing changes in awareness

2. Observing the Mind

Understanding thoughts as mental events

Introduction to "open awareness"

3. Thought & Emotion Meditation

Guided meditation on noticing thoughts/emotions without reacting

Labeling technique: “thinking,” “feeling,” “judging,” etc.

4. Self-Compassion Practice

Loving-kindness or supportive self-talk

Guided mini meditation: “May I be kind to myself”

5. Reflection & Integration

When do you tend to judge yourself?

Practicing kindness in tough moments

6. Final Wrap-Up & Next Steps

Ongoing resources: apps, books, communities