10 Sessions

Everyday Mindfulness

A self-guided curriculum for building a sustainable mindfulness practice — from the basics of breath and body awareness through to resilience, anxiety, and daily life.

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Session 1
Introduction to Mindfulness
What mindfulness is, why it matters, and how breath awareness builds presence.
~12 min·2 practices·3 prompts
Session 2
Mindfulness of the Body
The body as present-moment anchor. Body scan, labeling, and working with discomfort.
~10 min·2 practices·3 prompts
Session 3
Mindfulness of Emotions
Having a feeling vs. being one. The SBNRR framework. All emotions as information.
~11 min·2 practices·4 prompts
Session 4
Being with What's Difficult
Tolerance, resistance, and the cost of fighting what's hard. The unpleasant/neutral/pleasant spectrum.
~11 min·1 practice·3 prompts
Session 5
Loving Kindness & Compassion
Self-compassion, the inner critic, and learning to offer yourself the care you give to others.
~12 min·3 practices·3 prompts
Session 6
Mindful Communication
Difficult conversations, three levels of conflict, listening, and compassion vs. empathetic distress.
~11 min·2 practices·3 prompts
Session 7
Resilience
Recovering from setbacks, anchor phrases, RAIN for difficult moments, and drawing on inner strength.
~11 min·2 practices·3 prompts
Session 8
Mindfulness for Anxiety
Fear vs. anxiety, reframing anxious thoughts, and letting thoughts float rather than following them.
~12 min·2 practices·3 prompts
Session 9
Mindfulness for Work
Control, balance, mindful speech, gratitude, and forgiveness in professional life.
~11 min·2 practices·3 prompts
Session 10
Moving Forward Mindfully
Integrating everything. Building a personal mindfulness plan that fits your actual life.
~10 min·1 practice·Plan builder

RAIN practice inspired by the work of Tara Brach. Choice Point framework adapted from Russ Harris (ACT Mindfully).