Mindfulness Tools for Beginners

In this course you will learn skills that bring awareness to internal states of thoughts, feelings, emotions, sensations and surroundings. The goal will be to cultivate a mindfulness practice that can help reduce destructive automatic habits and response patterns by learning to observe thoughts, emotions, and other present-moment experiences to act mindfully with positive intention.

It is helpful to dedicate a section of your home for your mindfulness practice. Creating a peaceful and serene space free from distractions helps to establish a healthy habit. It may be helpful to add aromatherapy essential oils, a candle, a yoga mat, a bolster, a blanket, and your journal.

This assessment will help you understand your skill level before completing this course. You will take the assessment again after completing this course to understand your growth.

Awareness and mindful intention with the breath can increase the quality of your living, simply, in every day. Your breath is your vital life force. Notice when it is shallow or full and learn to lengthen and enjoy each breath.

Posture speaks truth about the way you feel and the confidence you have. When you become mindful and intentional with your posture, you learn to command each moment. Posture is also important to find relaxation and peace. This course will provide insight and skill into a healthy stance and functional posture.

How aware are you of your internal thought processes that influence your mood and behavior. Learn to become aware of your automatic processes of thought, feeling, emotion, and behavior to cultivate a more meaningful and optimistic outlook on life.

Intention setting is powerful. It can be what drives our motivations. By setting an intention, we are guided by purpose and direction. In this lesson, you will practice setting intentions for each day to work towards a desired goal.

Observation is to look at each experience and moment with eyes wide open without assumptions. It is noticing the details of each thought, emotion, feeling, or sensation that surfaces. It is a way to become more present and wise. It allows us to intentionally choose how to respond rather than react on impulse.

When we use mindful listening techniques in conversations and interactions throughout the day, we can engage more fully with more meaning and purpose driven intention. Mindful listening also helps the speaker feel more heard and valued with a sense of importance and respect.

How often do we jump to conclusions without observing all of the details and possibilities. Our first impression many times, guides how we interpret our own reactions as well as the behaviors of others. When we judge others, we also judge ourselves. Most of us know how it feels to be our own worst critic. This course can help take a step back from judgement.

Acceptance is a powerful tool. The more we resist something that is aversive or disturbing, the more control it has over our life. When we can sit with an unpleasant thought, emotion, or feeling, and understand where it is coming from or what impact it is having, we can then empower ourself to let it go. This helps to move past being stuck somewhere we don’t want to be.

Discernment is choosing what to keep and what to let go of. This includes labels that we have created for ourselves and others. It also include thoughts, feelings, and emotions that surface in any given moment. Each moment is an opportunity to observe what we experience, accept what ever thought, feeling, or emotion presents, and then choose to let go or move on.

Releasing labels of thoughts, feelings, emotions, and experiences that no longer serve us empowers us to move forward. The previous lessons teach skills to understand when it is time to let something go. Change can be difficult but holding onto pain and negativity can consume our lives. Sometimes letting go is very difficult but necessary.

This assessment is designed to help you understand the skills you have gained throughout this course. As your mindfulness practice develops you can reassess your mindfulness skill ability through this assessment tool.

Please complete this survey to evaluate this course material.

Thank you for taking this Mindfulness for Beginners Journey with us.

-Mindful Mountain Wellness