UNIT

TOPIC

DETAILS

1

Train your mind

• Giới thiệu Mindfulness: thoát khỏi “cơ chế tự động”
  Thực hành: Thư giãn & Ý thức
  Nền tảng khoa học não bộ của thực hành mindfulness
  Thực hành: Lắng nghe âm thanh
  Introduce Mindfulness: how to get off “autopilot”
• Practice: Relax and be aware
• The neuroscience of practicing mindfulness
• Practice: Listen to sound

2

Regain control

• Manage your thoughts, emotions and behaviors
• Manage your impulses
• The relationship between your breath and your inner states
• Practice: Observe your breath

3

The home of your body

• Popular societal conceptions of body and their consequences
• Practice: Body scan
• Understand your emotions: Origins and roles
• Practice: Observe your feelings

4

Deal with difficult emotions

• Deal with stress
• Deal with anger
• Cultivate self-compassion
• Practice: S.T.O.P

5

Cultivate equanimity

• Understand your thoughts and the negativity bias
• Practice: Observe your thoughts
• Cultivate equanimity when facing good and bad situations
• Practice: Equanimity

6

Compassionate communication
(Part 1)

• Share your thoughts, feelings, and needs honestly

7

Compassionate communication
(Part 2)

• Listen to others’ thoughts, feelings, and needs empathically

8

Kindness and gratitude

• What is true happiness?
• Practice: Generosity and kindness
• See beauty in others
• Practice: Gratitude