Class 1: Fundamentals of Mindfulness

Articles:

• Mindful Magazine: The 7 Qualities of Mindfulness Trained in the Body Scan, Ed Halliwell

• Huff Post: 10 Reasons Why Every Athlete in the World Should Meditate, Robert Piper

• Mindful Magazine: Daily Meditation Can Keep Athletes Primed for Training, Kelle Walsh

Videos:

• Big Think: Mind Fitness- How Meditation Boosts Your Focus, Resilience, and Brain, Daniel Goleman

Home Practices:

1. Formal Practice: Body Scan Meditation

2. Integrated Practice: Ritualize an everyday activity

3. Resilience Practice: Mindfulness of your Device

4. Mindful Walk: Walk ¼ slower than normal. Look for new things/ Notice what you notice

5. Mindful Reading: Choose a book or articles from mFLOW recommended reading

Class 2: Calm Under Pressure

Articles:

• New York Times: To Better Cope With Stress, Listen to Your Body, Gretchen Reynolds

• Outside Online: Can Mindfulness Training Make You a Better Athlete? Alex Hutchenson

Videos:

• TEDxCollegeHill: Mindfulness Starts With the Body: A View from the Brain, Catherine Kerr

Home Practices:

1. Formal Practice: Awareness of Breath Meditation with counting

2. Mindful Movement: Follow along with a video of your choice (get out of your comfort zone)

3. Integrated Practice: Notice, label and self-regulate during moments of stress or anxiety

4. Resilience Practice: Intermittent Fasting (self regulate habits and impulses to eat)

5. Mindful Walk: Notice body sensations and breath as you walk

6. Mindful Reading: Choose a book or articles from mFLEX recommended reading

Class 3: Mastering Mental Resilience

Articles:

• Nautilus: How Your Brain Decides Without You, Tom Vanderbilt

• Greater Good: How to Focus a Wandering Mind, Wend Hasenk

• Mindful Magazine: How to Stop Your Stories From Running Your Life, Grace Bullock

• Psych Today: Optimism and Anxiety Change the Structure of Your Brain, Christopher Bergland

Videos:

• TED: You aren't at the mercy of your emotions --your brain creates them, Lisa Feldman Barrett

• YouTube: Mindfulness Over Matter, Ellen Langer:

Home Practices:

1. Formal Practice: Awareness of Breath Meditation

2. Mindful Movement: Follow along with a video of your choice

3. Integrated Practice: Take 3 mindful breaths in your car before and after all commutes

4. Resilience Practice: Choose a boring or difficult task and practice noticing stories & mind wandering

5. Mindful Walk: Notice and label moments of mind wandering

6. Mindful Reading: Choose a book or articles from mFLEX recommended reading

Class 4: Responding to Stress

Articles:

• New Yorker: How People Learn to Become Resilient, Maria Konnikova

• Psych Today: The Neuroscience of Mindfulness Meditation and Pain Relief, Christopher Bergland

• Psych Today: Does “Mindful Acceptance” Reduce Pain and Negative Emotions? Christopher Bergland

• Mindful Magazine: Rewiring Your Emotions, Sharon Begley

• NPR: For Chronic Low Back Pain, Mindfulness Can Beat Painkillers

Videos:

• YouTube: RAIN: Cultivating a Mindful Awareness - Tara Brach

Home Practices:

1. Formal Practice: Open Awareness with Mental Noting

2. Mindful Movement: Try an exercise routine that stretches your edge. Take mindful pauses to consciously recover

3. Integrated Practice: Choose a “Nurturing” Self Care activity and do it mindfully

4. Resilience Practice: Take a cold shower. Soften and breath through the reaction

5. Inquiry Practice: Ponder- What if everything was exactly as it should be?

6. Mindful Reading: Choose a book or articles from mFLOW recommended reading

Class 5: Bouncing Back

Articles:

• HuffPost Article- Self-Criticism or Self-Compassion: Which Works Best?

• Mindful Magazine Article- How Compassion Leads to Success

• Believe Perform Article- Self Compassion: More Adaptive Than Self-Esteem in Sports & Exercise?

• Greater Good Magazine Article- How to Train the Compassionate Brain

Video

• Talks at Google: The Science of Self-Compassion, Kristin Neff

• Relating Wisely with Imperfection, Tara Brach

• SuperSoul Sunday: Dr. Brené Brown on Faking It, Perfectionism and Living Wholeheartedly

Home Practices:

1. Formal Practice: Inner Compassionate Coach Meditation EOD with meditation of your choice

2. Integrated Practice: Do something for yourself, now because you should but as an act of self compassion

3. .Resilience Practice: Name the voice of the Critical Coach and ask yourself what your Compassionate Coach do now?

4. Compassion Practice: Use your phrases & gestures during a time of difficulty

5. Mindful Walk: See other people as grown up kids trying to figure it out, just like you

6. Mindful Reading: Choose a book or articles from mFLEX recommended reading

Claas 6: Practicing Positivity

Articles:

• Psychology Today Article- The Neuroscience of Savoring Positive Emotions

• Greater Good Magazine Article- Three Surprising Ways That Gratitude Works at Work

• Mindful Magazine Article- Avoiding the Flourishing Trap

• Positive Psychology- 14 Health Benefits of Practicing Gratitude According to Science

Videos:

• TEDxMarin: Hardwiring happiness, Dr. Rick Hanson

• TED: Want to be happy? Be grateful. David Steindl-Rast

Home Practice

• Take what you’ve experienced and learned and make your own commitment!