PHRONESIS PROJECT
University of Virginia School of Medicine
Mindfulness & Reflective Practices
Session 1
Skill: Focusing attention, learning how to direct it, then exploring and investigating what you find
Class Practice: Body Scan
Home Practice: Using the Mindfulness App, do a 5 minute body scan each day. During the day, practice ‘mini-focus’ sessions where you just put your attention on a chosen part of your body to ‘exercise the muscle’ of placing your attention where you choose
Session 2
Skill: ‘Aiming and sustaining’ attention on your breath. Exercising the ability to Choose
Class Practice: Meditation on the breath
Home Practice: Do a guided breath mediation from the Mindfulness App or go to the uvamindfulness.com site where there are 5, 10 and 15 minute audio recorded meditations
Session 3
Skill: Responding instead of reacting
Class Practice: the ‘STOP’ meditation
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STOP what you’re doing.
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TAKE a few deep breaths, focusing on the sensations of your breathing. This helps reconnect you with the present moment and also creates a buffer between your thoughts and your actions.
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OBSERVE what is going on. Ask yourself:
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What am I thinking?
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What am I feeling?
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What am I doing?
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What are my intentions?
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PROCEED with this new sense of mindful awareness (based on how you answered the questions above).
Home Practice: Identify moments of reactivity and practice STOP. Observe the difference between responding and reacting
Session 4
Skills: Learning to calm the mind and be with ‘what is’
Class Practice: Anchoring your attention in the lower half of your body
Home Practice: Practice anchoring for 5 minutes each day. Then identify moments of stress/reactivity during your day and re-focus your attention with either STOP or anchoring. Notice the effects.
Session 5
Skill: Practicing compassion, learning the difference between empathy and compassion and how to choose the latter for increased resilience and decreased stress
Class Practice: Compassion meditation
Home Practice: Do the kindness/compassion meditation online
Session 6
Skill: Mindful Movement
Class Practice: yoga
Home Practice: Follow yoga practice on hand-out or recording. Also, bring mindfulness to your everyday movement, whether your workout or simply walking from one place to the next
Session 7
Skill: Self Compassion
Class Practice: Meditation on self compassion
Home Practice: Do the 10 minute kindness meditation on the UVA mindfulness site. During the week, become aware of self criticism and treat yourself like you would a friend
Session 8
Skill: Stepping out of auto-pilot mode
Class Practice: Mindful Eating
Home Practice: Eat one mindful meal or snack. Savor something you do on a regular basis and usually take for granted – whether walking your dog, enjoying your surroundings, an interaction with a friend, some time off etc.
Session 9
Skill: The power of positivity
Class Practice: Gratitude Meditation
Home Practice: each day write down (or take a picture of) three things you’re grateful for AND take it in
Session 10
Skill: Mindful Communication
Class Practice: Learn how to have a mindful communication with a peer (guided practice)
Home Practice: Have a conversation with a friend or family member that includes deep listening, kindness and presence.