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How do you design a mindfulness program?

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Mindfulness is the practice of paying attention to the present moment with curiosity and openness, without judgment or distraction. It can help you cope with stress, improve your well-being, and enhance your performance in various domains of life. But how do you design a mindfulness program that suits your needs, goals, and preferences? Here are some steps to guide you.

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1 Assess your situation

The first step is to assess your current situation and identify what you want to achieve with mindfulness. For example, do you want to reduce anxiety, boost your mood, increase your focus, or cultivate compassion? How much time and energy can you devote to mindfulness? What are the challenges and opportunities that you face in your context? By answering these questions, you can clarify your motivation and direction for mindfulness.

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Marilyn Cornelius (she/her)

Founder | Consultant | Coach | Facilitator | Author | Speaker | SURGE panel member
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For me, mindfulness brought awareness to the fact that I was always giving, and hardly ever receiving. It helped me learn to give to myself, and receive from others to balance myself out.

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Mónica Silva González
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I consider mindfulness to be a new way of life. It is important to recognize that it helps us live in our present and leave everything around us to fully live in the here and now. What I try to say is, if we recognice mindfulness like a part of our day, both formally and informally, we can give attention to what we need when we need it, and this helps us in the long term to meet our goals, and this It helps us make decisions, reduce anxiety and stress, and manage compassion toward ourselves and others.

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2 Choose your approach

The next step is to choose an approach that matches your situation and goals. There are different types of mindfulness programs, such as mindfulness-based stress reduction (MBSR), mindfulness-based cognitive therapy (MBCT), or mindfulness-based relapse prevention (MBRP). These programs typically consist of eight weekly sessions of 2-3 hours, plus daily home practice of 30-45 minutes. They also include various mindfulness exercises, such as body scan, mindful breathing, mindful movement, and loving-kindness meditation. You can find these programs online, in books, or in local centers. Alternatively, you can design your own program based on your preferences and resources.

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Maria Bries

Renewable Energy Attorney
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I find that a 2-minute informal practice a few times a day can be just as effective as longer formal meditations. Simply “Pause” (take 3 breaths and give the thinking mind a break) “Relax” (soften any physical or emotional tension) and “Open” (welcome in the present moment no matter how difficult). In this way you will quickly develop your mindfulness muscle like a PRO!

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Mónica Silva González
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Adapting mindfulness to our lifestyle would be the first objective, creating a formal scheduler, without being forced, but rather consistent. If we can understand that "meditating" implies our open mind, without judging and letting "go" the thoughts that may come to our mind, focusing on breathing, for example during formal practice, is an excellent way to work according to our schedules and lifestyle. I think that informal practice is one of the best part of mindfulness, because we can do it no matter time, action or part of the day.

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3 Plan your schedule

The third step is to plan your schedule and commit to it. You need to set aside a regular time and place for your mindfulness sessions, and stick to them as much as possible. You also need to balance your formal practice (such as sitting meditation) with informal practice (such as being mindful in everyday activities). You can use a calendar, a journal, or an app to track your progress and remind yourself of your goals. You can also enlist the support of a friend, a partner, or a group to keep you accountable and motivated.

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Scott Shapiro, MD Adult ADHD Psychiatrist

ADHD Psychiatrist ? Harvard Medical School ? Organizational Psychiatrist Specializing in ADHD in the Workplace
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Getting started with a regular meditation practice involves understanding its top three benefits: calmness, improved focus and productivity, and enhanced relationships. Meditation offers a haven of calm in our hectic lives, reducing stress and anxiety. It sharpens focus, making tasks easier and goals more achievable. Plus, it fosters self-awareness, leading to more empathetic and fulfilling relationships.

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4 Monitor your experience

The fourth step is to monitor your experience and learn from it. You need to pay attention to how you feel, think, and act before, during, and after your mindfulness sessions. You can use a scale, a questionnaire, or a diary to measure your levels of stress, well-being, and mindfulness. You can also reflect on what works and what doesn't work for you, and what challenges and insights you encounter. You can use a notebook, a voice recorder, or a blog to record your observations and discoveries.

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Mónica Silva González
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A mindfulness journal can help us, or a gratitude journal. Recording our experiences allows us to clarify ideas, thoughts, feelings to improve day by day.

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5 Adapt your program

The fifth step is to adapt your program as you go along. You need to be flexible and responsive to your changing needs, goals, and circumstances. You can modify the duration, frequency, or intensity of your mindfulness sessions, or try different exercises or techniques. You can also seek feedback, guidance, or inspiration from others, such as a teacher, a coach, or a mentor. You can also explore other sources of information, such as books, podcasts, or videos.

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Mónica Silva González
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I think the wonderful thing about mindfulness is that it is "moldable", that is, it is not rigid and can be adapted to our way of life.

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6 Enjoy your journey

The sixth and final step is to enjoy your journey and celebrate your achievements. You need to appreciate the benefits and joys of mindfulness, and acknowledge your efforts and progress. You can also share your experience and wisdom with others, and contribute to the mindfulness community. You can also extend your practice to other areas of your life, and discover new possibilities and opportunities. Remember that mindfulness is not a destination, but a way of being, and that you can always learn and grow from it.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you design a mindfulness program?

1

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3

4

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1 Assess your situation

2 Choose your approach

3 Plan your schedule

4 Monitor your experience

5 Adapt your program

6 Enjoy your journey

7 Here’s what else to consider

Mindfulness

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How do you design a mindfulness program?

1

2

3

4

5

6

7

1 Assess your situation

2 Choose your approach

3 Plan your schedule

4 Monitor your experience

5 Adapt your program

6 Enjoy your journey

7 Here’s what else to consider

Mindfulness

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