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Introduciton

what is mindfulness

How can mindfulness help with stress tolerance

How to practice Mindfulness

The Mindfulness Skills-the Basics

this course structure

Week 1-Mindful Breathing

Exercise 1: Mindfulness with a breathing focus

exercise 1 debrief

Informal mindfulness in daily life

week 1 actionables

week 2-Name it Tame it

Exercise 2: Name it to tame it

Exercise 2 debrief

week 2 actionables

week 3-reappraising stress with reframing

Introduction to the Brain Stress Reappraisal method 

how brain stress reappraisal works

examples: facts vs. brain stories

Exercise 3: Mindful Reappraisal 

exercise 3 debrief

week 3 actionables

week 4-the body scan

Intro to the body scan

Exercise 4: Mindful body scan

exercise 4 debrief

week 4 actionables

wrap up

Conclusion

4 week course: Mindfulness for Stress Resilience & Chronic Symptom management