Mindfulness for Trauma-Impacted Systems

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Small Moments, Many Times: Tips for Carving Out Time for Mindfulness

Practice: The Fist Experiment - 3 minutes

Taking Stock: Pre-assessment surveys

Module 1 Introduction - 9 minutes

Single-Tasking as Crisis Response: Our Nervous Systems Are Built for Co-Regulation

Practice: Mindfulness of Sensations in the Body - 9 minutes

Practice: Mindfulness of Sound - 5 minutes

Practice: Gentle Standing Mindful Movement -15 minutes

Exercise: Raisin Experiment - 6 minutes

Practice: Appreciative Body Scan (Lying Down) - 20 minutes

Module 1 Wrap-Up and Daily Practice - 5 minutes

Introduction to Module 2: Grounding and Resourcing in Moments of Distress - 11 minutes

Practice: Standing Body Scan and Movement - 5/20 minutes

Practice: Awareness of Breath - 9 minutes

Practice: Seeing - 5 minutes

Practice: Object Meditation - 5 minutes

The Neurobiology of Threat - 12 minutes

Practice: S.T.O.P. Overattending to Traumatic Stimuli

Module 2 Wrap-Up: Welcoming Yourself Home

Daily Practice following Module 2

Intro to Module 3: Resourcing and Marinating in the Green Zone - 13 minutes

Understanding Negativity Bias - 2 minutes

Neuroplasticity - 2 minutes

Practice: Grounding Your Feet and Mindful Walking - 5/15/20 minutes

Exercise: Appreciative Inquiry

Practice: Resourcing - 8 minutes

Exercise: Awareness of Pleasant Events

Practice: Loving Kindness for Ourselves - 10 minutes

Module 3 Wrap Up

Daily Practice Following Module 3

Relating to Difficulty, Challenges, and Chronic Pain

Practice: Awareness of Difficult Physical Sensations

Practice: Mindful Movement for Chronic Back Pain

Practice: SLOW

Preparing for Self-Compassion Practice

Practice: Soften, Soothe, Allow - 15 minutes

Exercise: Automatic Thoughts Questionnaire for Educators

Using Nonviolent Communication to Make Requests and Ask for What You Need

Module 4 Wrap Up and Loving Kindness for Others