Mindfulness and Compassion in a Turbulent World

Introduction to the course

• Course outline and objectives
• Learning objectives

The Healing Joy of Compassion

You will be introduced to the benefits of Kindly Awareness meditation. Together we will explore the differences between sympathy, empathy and compassion; and understand some of the major findings from the neuroscience of compassion.

• Practice: Body Scan (30 minutes)
• Practice: Body Scan (10 minutes)
  Introduction to the Session
• What is Mindfulness?
• The Triangle of Awareness
• Eight Attitudinal Qualities of Mindfulness
• What Mindfulness Is Not
• What is Compassion?
• Exercise: Inner Awareness
• Your Naturally Warm Heart
• Practice: Forgiveness and Compassion (17 minutes)
• Practice: Kindly Awareness (20 minutes)
• Benefits of Compassion
• Learning from this Module
• Practice: Three Step Breathing Space (9 minutes)
• Test your knowledge: Module II

Self-Compassion

In this module we will practice Self-Compassion meditations. We will discover the importance of freeing ourselves from negative self-beliefs, and of learning to love ourselves. You will be introduced to the healing RAIN meditation of Self-Compassion (Recognize, Allow, Investigate, Nurture).

• Practice: Three Step Breathing Space Facing Difficulties (6 minutes)
• Introduction to the Session
• Self-Compassion Definition
• The Three Components of Self-Compassion
• The Benefits of Self-Compassion
• Difficulties in Cultivating Self-Compassion
• Exercise: Exploring Negative Self-Beliefs
• The RAIN of Self-Compassion Introduction
• Practice: RAIN of Self-Compassion (15 minutes)
• The RAIN of Self-Compassion Summary
• Learning from this Module
• Practice: Self-Compassion Break (9 minutes)
• Practice: Three Steps of Self-Compassion (5 minutes)
• Test your knowledge

Compassion for Others

We will practice extending forgiveness and compassion to others, while learning to maintain healthy personal boundaries.

• Practice: Letting Go (9 minutes)
• Introduction to the Session
• Compassion Towards Others Introduction
• Exercise: Memory of Receiving Compassion from Others
• The Universality of Compassion
• Practice: Compassion Meditation with Phrases (18 minutes)
• Practice: Five-Stage Kindly Awareness Meditation (30 minutes)
• Difficulties Arising
• Practice: Establishing Healthy Boundaries (6 minutes)
• Science: Compassion can be Cultivated
• The Law of Little Things
• Learning from this Module
• Practice: Compassion and Equanimity (12 minutes)
• Test your knowledge: Module IV

Compassion for the Wider World

This module will include ‘At One with the Earth’ meditations. Learning from the world’s wisdom traditions and contemporary science, we will consider the interconnectedness of all things, and the impacts of living in a disconnected world. We will look at ways in which we may be of greater service in the world.

• Practice: Three-Step Breathing Space (7 minutes)
• Introduction to the Session
• Disconnections
• Interconnections
• Honouring the Elements (8 minutes)
• Practice: Nowness and Allness (19 minutes)
• Compassion as Service
• Exercise: Compassion as Service. What do you love? What are your gifts?
• Model of Compassion and SOS
• Learning from this Session
• Practice: Gratitude (4 minutes)
• Test your knowledge: Module V

Course Wrap-Up

• Thank you