Session 1 |
Module 1: Inhabiting your body (180 min) |
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• The body as the primary focus of attention |
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• Mindful awareness of the body; body scan |
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• Research on interoception, optimal performance, and mindfulness |
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• Experiential Exercise: straw breathing |
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• Home practice assignment |
Session 1 |
Module 2: Getting out of your own way and letting go (180 min) |
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• The wandering mind and recognizing how “story” influences performance |
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• Mindful movement; seated meditation |
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• Research on the default mode network |
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• Experiential exercise: Efforting versus letting go |
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• Home practice assignment |
Session 2 |
Module 3: Working with difficulty (180 min) |
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• Confronting avoidance in the face of difficulty, by working with the body |
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• Seated meditation focusing on difficulty; seated meditation focusing on letting go |
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• Research on pain and negative affect |
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• Experiential exercise: ice bucket |
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• Home practice assignment |
Session 2 |
Module 4: The pitfalls of perfectionism and the glitch in goals (180 min) |
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• Identification of strengths and their “dark side” |
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• Mindful walking, seated meditation |
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• Research on perfectionism and self-criticism |
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• Experiential exercise: Compassionate inner coach |
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• Home practice assignment |
Session 3–8 |
Six, weekly, foundational Practice Sessions (90 min) |
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• Check-in |
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• Supporting practice through injury and discussion |
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• Mindfulness practice |