Mindfulness Course Content

Tuesday Oct 21 at 7PM Pacific time ( 2 hrs)

Tuesday Oct 28 at 7 PM Pacific Time ( 2 Hrs)

Tuesday Nov 4 AT 7PM Pacific Time ( 2 hrs)

Tuesday Nov 11 at 7 PM Pacific time( 2 hrs)

Week 1 – Foundations of Mindfulness & Ayurveda

Theme: Awareness & Self-Discovery

  • Learning objectives:
    • Understand mindfulness as presence and awareness.
    • Learn Ayurveda basics: 5 elements → 3 doshas (Vata, Pitta, Kapha).
    • Begin observing your own tendencies (mind, body, energy).
  • Practices:
    • Guided breath meditation (anchoring awareness).
    • Body scan with Ayurvedic reflection (noticing qualities: light/heavy, hot/cool, fast/slow).
    • Journaling: “When do I feel most balanced? When do I feel imbalanced?”
  • Lifestyle integration:
    • Daily routine (Dinacharya) introduction.
    • Morning ritual suggestion: tongue scraping, warm water, short meditation.
  • Home practice:
    • 10–15 minutes of daily mindfulness.
    • Track daily mood, energy, digestion.

Week 2 – Mindfulness of Body, Breath & Doshas

Theme: Tuning Into Your Inner Rhythms

  • Learning objectives:
    • Observe the body and breath with curiosity.
    • Understand how doshas influence the mind (Vata → restless, Pitta → sharp, Kapha → sluggish).
    • Explore mindfulness as balance for each dosha.
  • Practices:
    • Mindful breathing styles:
      • Vata: slow grounding breath (deep belly breathing).
      • Pitta: cooling breath (Sheetali/Sheetkari).
      • Kapha: energizing breath (Kapalabhati light version).
    • Walking meditation with awareness of elements (earth, water, fire, air, space).
  • Lifestyle integration:
    • Mindful eating introduction (Ayurvedic principles: eat according to constitution, season, hunger).
  • Home practice:
    • 15 minutes meditation/breathwork.
    • One mindful meal per day.

Week 3 – Mindfulness in Daily Life & Ayurvedic Routines

Theme: Aligning with Nature’s Rhythms

  • Learning objectives:
    • Bring mindfulness into movement, eating, communication.
    • Learn about daily and seasonal rhythms in Ayurveda.
    • Notice how routine (Dinacharya) supports presence and calm.
  • Practices:
    • Mindful eating practice (slow, savoring, gratitude).
    • Gentle mindful yoga/ayurvedic movement (adapted for Vata/Pitta/Kapha).
    • Loving-kindness meditation (compassion for self and others).
  • Lifestyle integration:
    • Explore sleep hygiene and mindful evening routine.
    • Self-care practice (Abhyanga – self-massage with warm oil, if possible).
  • Home practice:
    • Daily meditation (20 minutes).
    • Choose one Ayurvedic routine (morning or evening) to practice with mindfulness.

Week 4 – Integration, Self-Compassion & Resilience

Theme: Living Mindfully & In Balance

  • Learning objectives:
    • Learn self-compassion and resilience through mindfulness.
    • Explore Ayurveda as a lifelong support for balance.
    • Create a personalized wellness toolkit.
  • Practices:
    • Extended guided meditation combining breath, body, and compassion.
    • Visualization of balance (imagining your doshas in harmony).
    • Gratitude journaling.
  • Lifestyle integration:
    • Building your personal mindfulness + Ayurveda daily plan (practice, meals, sleep, self-care).
    • Guidance on seasonal adjustments (Ritucharya).
  • Home practice:
    • Create a sustainable mindfulness & Ayurveda daily plan.
    • Closing reflection: “What balance means to me.”

✅ By the end, you will have:

  • A foundation in mindfulness practices (breath, body, thoughts, compassion).
  • An understanding of Ayurvedic principles (doshas, daily routines, mindful eating).
  • A personal toolkit for living in greater balance, resilience, and awareness.