21 Day Mindfulness Program

About the Program

Understand Mindfulness & Mindfulness meditation

21 days of Mindfulness Practice

Guided live sessions on Zoom

Understanding Mindfulness:

Mindfulness may be understood as the state of achieving complete awareness. It is the mental state where the entire attention is focused on the present moment. This state is free of any evaluation or judgement, while calmly acknowledging and accepting everything going on inside your mind, heart and body, be it feelings, thought or bodily sensations.

Mindfulness helps in brining greater awareness, focus as well as understanding and acceptance of one’s state of mind. This leads to a state of calmness, clarity and well-being. Mindfulness can have a positive impact on mental and physical health while reducing various symptoms of stress, anxiety and depression.

Mindfulness Meditation:

Mindfulness is often practiced through mindfulness meditation. Here, the effort is not made to block or ignore the disturbing or negative emotions or thoughts. Rather, the focus on being judgement-free while accepting the existing state of emotions and thoughts. Mindfulness meditation takes some good practice and time to master, which calls for patience and persistence while having a non-judgmental and curious attitude.

 

Mindfulness meditation techniques:

Body scan meditation

Involves systemic observation of each part of the body while noticing the various sensations and accepting them or letting them go.

Breathing meditation

Involves giving full attention to the breath by noticing the entry and exit of the breath, along with the sensations felt during the breathing process.

Walking meditation

Involves slow and mindful walk with attention on the sensations felt in the body and the environment.

Mantra repetition

Involves repeating a mantra or a word/ phrase to help focus the mind and calm the nervous system

Loving-kindness meditation

Involves focusing on the feelings of love and kindness towards oneself and others, and sending well wishes to oneself and others.

Open awareness meditation

Involves observing the passing thoughts, feelings and then accepting all thoughts, feelings, and sensations, without judgment or distraction.

 

Benefits of the Mindfulness Meditation:

Stress Reduction

Being aware helps in controlling the associated feelings and thoughts, which helps in managing the stress levels, promoting a sense of calm and relaxation.

Improved concentration:

One becomes more attentive and focused, enhancing their ability to concentrate and be productive.

Enhanced overall well-being:

Mindfulness practice reduces negative emotions, while increasing positive emotions, and promoting a sense of self-awareness and compassion. These factors promote overall well-being of the individual.

Better relationships:

Mindfulness promotes empathy and understanding, which leads to development of better relationships with others.

Physical health benefits:

Regular mindfulness practice promotes improved physical health outcomes, such as reduced blood pressure, pain reduction, and improved sleep quality.

Who can join the Course?

What to expect?

This program aims to provide the Saadhaks with a comprehensive introduction to mindfulness, while helping them establish a daily mindfulness practice, and support them in developing a deeper understanding of mindfulness and its benefits. The program is structured with the aim to introduce the saadhakas to the practice of mindfulness and help them develop a daily mindfulness routine. In addition to the above listed benefits of Mindfulness meditation, the following may be expected from this program:

Daily mindfulness practices

using variety of available techniques.

Guided instruction

to help the Saadhaks better understand and apply the mindfulness techniques.

Reflection journal

to keep track of the progress, insights and experiences.

Group support

where this group program offers the Saadhaks opportunity to connect with similar others who are also practicing mindfulness and to share their experiences while motivating and learning more from each other.

Educational content

in the form of YouTube links, text materials, blogs etc. to deepen the understanding and learning of this workshop.

Course Plan:

The program aims to provide a structured and supportive environment to encourage the Saadhaks to develop their mindfulness meditation practice.

Day 1:

  • Introduction to mindfulness meditation
  • Introduce the concept of mindfulness and its benefits
  • Discuss the basics of meditation and how to get started
  • Lead a guided mindfulness meditation session

Day 2 to 5

  • Focus on breathing
  • Teach the technique of focused breathing and its benefits
  • Lead several guided breathing meditations to help participants get comfortable with the practice

Day 6 to 10:

  • Body scan meditation
  • Introduce the body scan meditation technique
  • Lead several guided body scan meditations to help participants learn how to relax and release tension in their bodies

Day 11 to 15:

  • Loving-kindness meditation
  • Teach the concept of loving-kindness meditation and its benefits
  • Lead several guided loving-kindness meditations to help participants cultivate feelings of compassion and kindness towards themselves and others

Day 16 to 20:

  • Walking meditation
  • Introduce the technique of walking meditation
  • Lead several walking meditation sessions, either indoors or outdoors, to help participants practice mindfulness in movement

Day 21:

  • Review the key concepts and techniques taught during the workshop
  • Encourage participants to continue their mindfulness meditation practice and offer resources for further study and support
  • Experience sharing and feedback for improvements in the program

 

This is an indicative course plan and the same can be adjusted according to the needs and preferences of our Saadhaks.