Integration
Session 8
During the past 7 sessions, you have learned about and practiced many essential key processes underlying mindfulness. Mindfulness is a multifaceted construct, and an understanding of how the different processes that mindfulness involves work together, can be regarded as an essential insight. In this final session, you will learn the connection between those different processes.
An additional aim of session 8 is to focus on ways to continue integrating mindfulness in daily life. The past 7 sessions can best be regarded as a starting point of an endless journey. In this session, you are invited to create a personal plan for sustainably incorporating mindfulness in your daily life after completing this training.
“Our own worst enemy cannot harm us as much as our unwise thoughts. No one can help us as much as our own compassionate thoughts.”
- Buddha
Your Last session
This last session lasts for the rest of your life. If you decide to maintain living in a more mindful way or to develop it further, it may be useful to reflect on how you could integrate mindfulness into your everyday life after this course.
Thank yourself for taking the time to complete these sessions. We’ve loved having you join us!
Additional Mindful Tools
The goal of this exercise is to help you recognise distorted thinking and reduce the negative impact of these thinking patterns.
The aim of this tool is to help you incorporate quiet time into everyday life, in order to become more aware of and familiar with your internal experiences.
The goal of this exercise is to help you become aware of the positive aspects of your daily life in a playful way.
The goal of this exercise is to help you develop interpersonal mindfulness skills by role-playing a mindful meeting.
The purpose of mindful walking is to develop awareness of each moment without having an end destination. By feeling our feet on the ground and noticing each muscle involved in each step, we begin to cultivate body awareness and focus.
The goal of this exercise is to help you become more aware of what you are feeling this very moment.
The goal of this exercise is to explore the concept of mindful listening by experiencing what it is like to listen to others in a mindful way and talk when others listen mindfully.
The goal of this exercise is for you to connect to a place of inner peace and calm. This exercise uses the metaphor of a hurricane to guide you to a state in which you become an observer.
The body scan teaches you how to recognise and experience physical sensations such as tension and restlessness in a controlled and focused way - one body part at a time.
The goal of this exercise is to demonstrate the illusion of multi-tasking and offer concrete guidelines to adopt a more mindful (single-tasking) approach to life.
The seated meditation is a method that teaches us how to draw one’s attention to a certain point - towards the breath, to detect when attention wanders, discover the nature and pattern of our thoughts, and to do so without judgement.
The goal of this exercise is to help you expand awareness from yourself (being aware of internal experiences) to your outer worlds (being aware of external experiences) so as to have a full and encompassing sense of connection and knowing.
The goal of this exercise is to improve individuals’ communication skills through practicing mindful, purposeful speaking.
The goal of loving-kindness meditation is to cultivate compassion to ourselves and others. Loving-kindness meditation has four “healing“ elements: intention, attention, emotion and connection.
If you require mental health crisis support, please contact your general practitioner or in Australia, call Lifeline 13 11 14 or Beyond Blue 1300 22 4636.