The Four Week Program
My focusing on mind management principles and teaching specific mind management skills this unique meditation program will allow you over 4 weekly sessions: (with an active daily practice of 2 minutes each day over 4 weeks) to begin something quite extroadinary:
To not just quieten the busy mind but over time…
All participants will be tested before and after the program and given feedback on any changes in their results. Confidential sessions are firstly conducted individually where an assessment for suitability is performed including testing. During the first session mind management micro skills for week one are introduced. All participants are required to practice the program for the four week period and make their own assessment of any benefits.
Week 1: Individual Psychological Assessment including biographical and demographical information, four assessments are to be completed: Novaco Anger Inventory (short form); Beck Depression Inventory (BDI); Depression Anxiety Stress Scale (DASS) and Thought Control Questionaire taking approximately 20 minutes. There is a focus on the nature of change, neuroplasticity and how it can be best cultivated by not forcing it; the issuing of a new invitation for the mind is emphasized. Some discussion around the mind and mindfulness are encouraged especially the definition ‘of non judgemental moment to moment awareness’ and the difficulties associated. Prior to the introduction of micro skill 1 focusing on breath counting getting on-site with yourself is emphasised. Just like any construction or building site requires activity to happen on the actual site so it is with this program. The very common problem that usually occurs with human beings is that overwhelmingly we tend to live in our heads, not our bodies. Once the individual participant gives an indication of some physical manifestation of the relaxation response this can be the signal of a connection with 'body' (e.g. tingling fingers, some numbness/heaviness in hands etc.) then each of the four sessions can be practiced in a calm and relaxed manner (either individually or with others).
Time for questions focusing on alleviating any concerns which may be raised and the voluntary nature of the program. While the daily benefits of practice are emphasized it is also understood participants may withdraw at any time. Individual participants are strongly encouraged to make their own assessment of the program as they complete each week, not to do too much beyond 2-3 minutes at a time each day and keep the practice as a personal solo activity. Consent Statement regarding a Tertiary Institution in Melbourne analysing ‘de-identified’ results is read and signed.
Week 2: The first group (or individual) session comprising all participants who have completed week 1. Feedback from the 1st week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1 skill to make sure all participants are correctly doing the breath counting exercise in the same way. The 3 Breath model of meditation is introduced as being a seamless extension of the breath counting from session 1. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model as outlined by the facilitator.
Week 3: The second group (or individual) session comprising all participants who have completed week 2. Feedback from the 2nd week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1 and 2 micro- skills to ensure all participants are correctly doing the breath counting exercise and 3 breath model of meditation similarly. The 3 Breath model of problems/issues/suffering/unhappiness/ is now introduced as being a seamless extension of the 3 breath model of meditation from session 2. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model and then the 3 breath model of problems as outlined by the facilitator.
Week 4: The third group (or individual) session comprising all participants who have completed week 3. Feedback from the 3rd week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1, 2 and 3 micro-skills to ensure all participants are correctly doing the breath counting exercise, the 3 breath model of meditation and now the 3 breath model of problems/issues/suffering/unhappiness similarly. The 3 Breath model of self-improvement is now introduced as being a seamless extension of the 3 breath model of problems… from session 3. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model of meditation and then the week 3/3 breath model of problems…..and now the week 4/3 breath model of self-improvement (personal quality) as outlined by the facilitator.
Week 5: The fourth group (or individual) session comprising all participants who have completed week 4. Feedback from the 4th week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. The questionnaires from week1 are completed at T2 for evaluation. Participants are thanked for their involvement and co-operation in the 4 week program and encouraged to continue if beneficial. Initial indications from a cursory view of the questionaires can be made and communicated to participants’ if they express interest. Further individual follow-up appointments can be made with those interested.
To not just quieten the busy mind but over time…
- To appreciate your brain and its amazing neuroplasticity
- To train it with some very simple and effective exercises
- To understand the counterproductive role that multi-tasking has on concentration
- To better understand the nature of all minds
- To know your anchor and become ‘friends’ with this
- To improve your problem solving abilities especially when ‘things go wrong’
- To enable you to be calmer, less anxious and more relaxed
- To reduce depressive symptoms
- To be less angry and reactive
- To deal with unwanted thoughts more effectively and enhance clearer thinking
- To develop improved decision making
- To have improved focus and concentration
- To change channels from channel more to channel less
- To manage stress better
- To be generally happier and more content
- To learn where you actually live
- To separate thoughts from feelings
- To have a circuit breaker in place counteracting ‘automatic’ behaviours
- To improve awareness of being in the ‘present’
- To live both exactly the same yet differently
All participants will be tested before and after the program and given feedback on any changes in their results. Confidential sessions are firstly conducted individually where an assessment for suitability is performed including testing. During the first session mind management micro skills for week one are introduced. All participants are required to practice the program for the four week period and make their own assessment of any benefits.
Week 1: Individual Psychological Assessment including biographical and demographical information, four assessments are to be completed: Novaco Anger Inventory (short form); Beck Depression Inventory (BDI); Depression Anxiety Stress Scale (DASS) and Thought Control Questionaire taking approximately 20 minutes. There is a focus on the nature of change, neuroplasticity and how it can be best cultivated by not forcing it; the issuing of a new invitation for the mind is emphasized. Some discussion around the mind and mindfulness are encouraged especially the definition ‘of non judgemental moment to moment awareness’ and the difficulties associated. Prior to the introduction of micro skill 1 focusing on breath counting getting on-site with yourself is emphasised. Just like any construction or building site requires activity to happen on the actual site so it is with this program. The very common problem that usually occurs with human beings is that overwhelmingly we tend to live in our heads, not our bodies. Once the individual participant gives an indication of some physical manifestation of the relaxation response this can be the signal of a connection with 'body' (e.g. tingling fingers, some numbness/heaviness in hands etc.) then each of the four sessions can be practiced in a calm and relaxed manner (either individually or with others).
Time for questions focusing on alleviating any concerns which may be raised and the voluntary nature of the program. While the daily benefits of practice are emphasized it is also understood participants may withdraw at any time. Individual participants are strongly encouraged to make their own assessment of the program as they complete each week, not to do too much beyond 2-3 minutes at a time each day and keep the practice as a personal solo activity. Consent Statement regarding a Tertiary Institution in Melbourne analysing ‘de-identified’ results is read and signed.
Week 2: The first group (or individual) session comprising all participants who have completed week 1. Feedback from the 1st week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1 skill to make sure all participants are correctly doing the breath counting exercise in the same way. The 3 Breath model of meditation is introduced as being a seamless extension of the breath counting from session 1. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model as outlined by the facilitator.
Week 3: The second group (or individual) session comprising all participants who have completed week 2. Feedback from the 2nd week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1 and 2 micro- skills to ensure all participants are correctly doing the breath counting exercise and 3 breath model of meditation similarly. The 3 Breath model of problems/issues/suffering/unhappiness/ is now introduced as being a seamless extension of the 3 breath model of meditation from session 2. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model and then the 3 breath model of problems as outlined by the facilitator.
Week 4: The third group (or individual) session comprising all participants who have completed week 3. Feedback from the 3rd week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. There is re-emphasis on the week 1, 2 and 3 micro-skills to ensure all participants are correctly doing the breath counting exercise, the 3 breath model of meditation and now the 3 breath model of problems/issues/suffering/unhappiness similarly. The 3 Breath model of self-improvement is now introduced as being a seamless extension of the 3 breath model of problems… from session 3. The group then practices from direction (in a calm and relaxed manner) the week 1 breath counting exercise together with the week 2/3 breath model of meditation and then the week 3/3 breath model of problems…..and now the week 4/3 breath model of self-improvement (personal quality) as outlined by the facilitator.
Week 5: The fourth group (or individual) session comprising all participants who have completed week 4. Feedback from the 4th week’s practice is encouraged, any concerns clarifications, problems with not having time, forgetting to practice, etc. are all welcomed in a validating and non-judgemental manner. The questionnaires from week1 are completed at T2 for evaluation. Participants are thanked for their involvement and co-operation in the 4 week program and encouraged to continue if beneficial. Initial indications from a cursory view of the questionaires can be made and communicated to participants’ if they express interest. Further individual follow-up appointments can be made with those interested.