MindfulnessX

Start Here - ONBOARDING

The following questions should be completed and submitted to Dan Trepanier before taking the MindfulnessX Training.

Training Overview  [MI-Onboard ] MindfulnessX

Training Overview [MI-Onboard ] MindfulnessX

INTRODUCTION - This Training Since its introduction to the mainstream western medicine and society in the late '70s (Kabat-Zinn, 1990), mindfulness has received considerable scholarly attention. Over the last decade, scientific research on mindfulness has intensified,...

Training Expectations Survey [MI-Onboard] Mindfulnessx

The following questions should be completed and submitted to Dan Trepanier before taking the MindfulnessX Training. We aim to assess if the timing is right and have the necessary supports to participate safely in this stream at this time in your life.Your Progress...

Safely Practicing [MI-Onboard] MindfulnessX

Let's discuss how mindfulness can be applied safely, leading to improvement rather than reducing your well-being.  Here are four key ingredients that can ensure a safe mindfulness practice.  I know you.  Knowing who will participate in MindfulnessX is very important....

Setting the Scene [MI-Onboard] MindfulnessX

Let me share the three foundational components of setting the stage for a mindfulness program: creating a safe environment, generating ground rules, and critical considerations for a practical attitude as a trainer.   1) A Safe Environment A safe environment is...

When I Guide Meditations [MI-Onboard] MindfulnessX

Goal First, I'll define the purpose of the specific meditation that is being practiced. This is specifically for those who have limited to no experience meditating. Duration I'll then share the time allocated for practice before starting the meditation. Mindset: ...

The Acceptance of Emotions [MI-Onboard] MindfulnessX

First, let's understand how non-acceptance is explored. Then shift to how I deliver instructions to help participants cultivate acceptance within themselves. Understanding acceptance The Root of Non-acceptance: Non-acceptance stems from the belief that "the moment is...

Inquiry [MI-Onboard] MindfulnessX

Inquiry means that as a Mentor Coach, I show genuine interest in YOUR experience through questions. Potential questions to practice inquiry are, "what kinds of feelings emerged?" Inquiry after an exercise is crucial because it helps you make sense of and work through...

MindfulnessX

CORE SESSIONS

Mindfulness is defined as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment” (Kabat-Zinn, 2003 p. 145). 

Attention & The Now [MI-M1] MindfulnessX

Attention & The Now [MI-M1] MindfulnessX

The objective of this first session is to familiarize participants with the two most important building blocks of mindfulness, attention and the present moment.

Automaticity [MI-M2] MindfulnessX

Automaticity [MI-M2] MindfulnessX

The GOAL of this second session is to familiarize YOU with the two most important building blocks of mindfulness, attention and the present moment.  The cultivation of awareness of the present moment is at the heart of mindfulness. The most common reason people ignore...

Judgment [MI-M3] MindfulnessX

Judgment [MI-M3] MindfulnessX

In this third session, open awareness is introduced by addressing the evaluative nature of the mind.  While open awareness involves non-judgment, countless judgments and evaluations cloud most of our daily attention. By becoming aware of these judgments, a vital...

Acceptance [MI-M4] MindfulnessX

Acceptance [MI-M4] MindfulnessX

SESSION 4 - Acceptance In our daily lives, we come across various pleasant experiences – we may receive a kind email from an old friend, have a delightful conversation with a colleague or receive a nice compliment. However, less pleasant or even distressing events are...

Goals [MI-M5] MindfulnessX

Goals [MI-M5] MindfulnessX

SESSION 5 - Goals Goals are a crucial part of our society; you follow a course of study in higher education to boil water later to drink coffee, travel intending to arrive at a destination, etc. There are many different types of goals. Some goals are abstract and far...

Compassion [MI-M6] MindfulnessX

Compassion [MI-M6] MindfulnessX

SESSION 6 - Compassion   Self-Criticism Life can be hard at times. Regardless of our best intentions, sometimes things go wrong, sometimes even very wrong. 40% of all marriages end in divorce, miss deadlines, fail to pass an exam, get ill, feel stressed, etc. How do...

The Ego [MI-M7] MindfulnessX

The Ego [MI-M7] MindfulnessX

SESSION 7 - The Ego   Identification  Answering the question, "Who are you?" seems straightforward. If you ask this question, you often get an answer like: "I'm John, 24 years old, I am a manager, I have a nice house in Amsterdam, etc.". In most cases, we get...

Integration [MI-M8] MindfulnessX

Integration [MI-M8] MindfulnessX

SESSION 8 - Integration During the past seven sessions, a variety of themes and exercises were explored. Undoubtedly, the experience was different for everyone. We have different understandings of which exercises we found useful, what information offered the most...

MindfulnessX

MEDITATIONS

Creating Quite Time, Single Tasking, Increase Awareness, Listening, Speaking, Walking, Meeting, Wheel of Awareness, Acceptance, Loving Kindness, Observer Meditation, Seated Meditation, Three Minute Breathing Space, Body Scan. 

Seated Meditation [MI-Practice] MindfulnessX

Seated Meditation  The seated meditation uses the breath as the main focus of attention. Participants are instructed to sit in an upright position with a straight back, preferably with their eyes closed. Once the participant is settled in this upright position, he/she...

Creating Quiet Time [MI-Practice] MindfulnessX

At the core of mindfulness is awareness. Practicing mindfulness helps us become aware of our internal worlds, thoughts, bodily sensations, emotions, feelings, and needs. Applying a mindful focus to our inner world can be a challenging task. In our busy lives, we are...

The Body Scan [MI-Practice] MindfulnessX

The Body Scan [MI-Practice] MindfulnessX

In this first session, extra attention needs to be paid to the mind's tendency to wander and become occupied by thoughts about the past or future. You will notice that the simple instruction to stay focused on a particular body part in the present moment is often...

Loving-Kindness Meditation [MI-Practice] MindfulnessX

EXERCISE: Loving-Kindness Meditation 1 (SELF) Sit in a comfortable position with your back upright. Close your eyes and bring your attention towards your breath. Remind yourself that every living being wishes to live in peace and happiness. Connect yourself deeply to...

Observer Meditation [MI-Practice] MindfulnessX

THE OBSERVER MEDITATION I aim to guide you through seated meditation. TRANSCRIPT At this moment, I was hoping you could turn your attention to this room. Picture yourself in this room, seated precisely where you are. Now begin to move inwards into your skin. Try and...

Three-Minute-Breathing-Space [MI-Practice] MindfulnessX

EXERCISE: Three Minute Breathing Space The first step to changing conflicts and struggle is to become aware that we experience conflict or struggle. In very intense situations, this is often not so difficult. We are aware that our thoughts are conflicted, but our...

Mindful Walking [MI-Practice] MindfulnessX

Walking mindfully means walking with full attention. The slow, methodical movements can relieve stress, calm the body, and focus the mind. Indeed, several studies show that physical exercise has demonstrated effects in reducing psychological distress (Gerber &...

Mindfully Meeting Other People [MI-Practice] MindfulnessX

There are two fundamentally different ways of meeting another human being. One can let the encounter be guided by personal ideas, memories, thoughts, opinions, and beliefs about the other person or meet this other person without judgments, images, and assumptions. The...

1-2 Minute Mindful Listening [MI-Practice] MindfulnessX

Mindful listening is an important skill. In general, people thrive when they feel fully "heard" and "seen." Mindful listening means listening entirely to the other person. Instead of interrupting the person, trying to tell one's own story or thinking ahead, the...

Eye of the Hurricane Meditation [MI-Practice] MindfulnessX

Mindfulness practice offers a way for clients to disengage from the hectic world around them by focussing attention inward. In mindfulness practice, clients learn to use their breath as a vehicle to create more inner peace. By connecting to their breath, clients...

Using Photography to Increase Savouring [MI-Journal ] MindfulnessX

"Taking pictures is savouring life intensely, every hundredth of a second." – Marc Riboud. The quote mentioned above suggests that photography may increase savouring. Taking a photograph requires a certain amount of focused attention and appraisal of one's immediate...

1-Minute Just-Be [MI-Practice] MindfulnessX

QUOTE: I want to run a small experiment with you. This exercise only takes 1 minute. I will tell you when the time is up. I want to invite you to be silent for 1 minute, without talking or doing anything, be here. Let's review the 'One-Minute Just-Be' related...

1-Minute Imagine Strolling [MI-Practice] MindfulnessX

This exercise relates to  STEP 5 in SESSION 2 Automaticity Sit comfortably and try to imagine the following scenario as vividly as possible:  “Imagine strolling along a street with which you are well-acquainted. As you look up, you notice that there is someone you...

John and Jill Mind Reaction Exercise [MI-Practice] MindfulnessX

This exercise relates to  STEP 5 in SESSION 2 Automaticity Let me read aloud the following brief stories slowly. John was on his way to school. He was worried about math class. He feared that he could not keep the students under control. This was not his job as the...

Benefit Finding [MI-Practice] MindfulnessX

This exercise relates to  STEP 3 in SESSION 3 Judgment STEP 3: BENEFIT FINDING  Try and recall a circumstance related to a painful event or loss experienced in your life.NOTE: Do not pick a traumatic event that may trigger mental health issues or require a...

MindfulnessX

JOURNAL THIS....

Questions to stimulate great journaling

The Wheel of Awareness [MI-Journal] MindfulnessX

Dr. Daniel Siegel created the Wheel of Awareness practise to practice becoming aware of all that we can be mindful of at once (Siegel, 2018). The Wheel offers a visual metaphor for the way the mind works. The center of the Wheel, the hub, is the area from which we...

Mindful Speaking [MI-Journal] MindfulnessX

Have you ever had the experience of saying something that you later regretted, or posting something on the internet without thinking about the consequences, or responding to someone asking how you are with “good” when, in fact, you are not feeling particularly useful?...

MindfulnessX Stream

The following questions should be completed and submitted to Dan Trepanier before taking the MindfulnessX Training.Mindfulness is defined as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding...

Case Studies Stream

Significant, measurable know-how, plus the guts to use all those talents for the betterment of the people, programs or projects he's involved withAs a National Project Manager for one of Canada's largest charities, I led the most successful National Internship Program...

Strategic Work Stream

Relating to the amount of time you spend doing your job compared with the amount of time you spend with your family and doing things you enjoy.

My RANDOM Blog WALL – SneekPeeks for DanTrep Friends FREE

ProudLife SneekPeeks For DanTrep Friends FREE Access. LIVE LOVE LEARN on Your TermsMore stuff.... You're Invited Special invitation for creatives, learners and allies ready to design a life that full of connection, significance, belonging, contribution and personal...

FindMeaning Stream

A state or habit of mind in which trust or confidence is placed in some person or thing. A feeling of being sure that someone or something exists or that something is true, that something is good, right, or valuable, a trust in the worth or ability of someone.

Essential Skills Stream

The way in which someone conducts oneself or behaves

Dan’s Sailboat Metaphores Stream

A state or habit of mind in which trust or confidence is placed in some person or thing. A feeling of being sure that someone or something exists or that something is true, that something is good, right, or valuable, a trust in the worth or ability of someone.

VitalHABITS Stream

An acquired mode of behavior that has become nearly or completely involuntary

Create2Inspire Stream

A divine influence or action on a person believed to qualify him or her to receive and communicate sacred revelation.

MyJournaling Stream

A record of experiences, ideas, or reflections kept regularly for private use.

ProudLife LGBTQ Stream

Lesbian, gay, bisexual, transgender, and queer/questioning (one’s sexual or gender identity).

GreatMind Stream

The study of mind and behavior in relation to a particular field of knowledge or activity.

Healthy Connections Stream

The state of being related or interrelated.

Copyright & Author

This MindfulnessX tool was created by Hugo Alberts (Ph.D.) and Lucinda Poole (PsyD). All materials copyright of Positive Psychology Program B.V. Dan Trepanier holds a private label rights agreement to brand and adapt this content for use with DanTrep Members.