Below are videos from the Daily Mindful Compassion Program. If you are interested in the full Integrative Inquiry course, with more lessons, activities, and journal reflections, click here.
Reflect: When I think of being guided through some questions where I am just supposed to notice what arises, I feel…
Daily Journal – When I ask myself, “who am I?”, I notice…
Day 3: How to Change Your Brain
Reflect: When I think of being invited to focus on my breathing, I feel…
Daily Journal – When I practiced focused breathing just now, I noticed…
Day 4: What do I Want?
Audio: What Do I Want?
Daily Journal – When I ask myself, “what do I want?”, I notice ….
Day 5: Experiences of Focused Breathing
Reflect: When I think of being distracted from focusing on my breath, I feel…
Daily Journal – When I practiced focusing on my breath just now, I noticed…
Day 6: More Experiences on Focused Breathing
Reflect: When I think of using child-like curiosity to focus on my breath, I feel…
Daily Journal – When I practiced child-like curiosity toward my breath, I noticed ….
Day 7: Additional Experiences of Focused Breathing
Reflect: When I think that it is normal to be distracted from my breath, I feel…
Daily Journal – When I practiced observing whether I was aware of my breath, I noticed….
Week 2: Training Attention
The purpose is not to see what we want to see, but to see what is really there. We can also see additional choices when we become clear about our intentions.
Day 8: Working with Judgement
Reflect: When I think of being asked to suspend attachment to my judgment, I feel…
Daily Journal – When I practiced observing where my attention resides while suspending attachment to my judgment, I noticed…
Day 9: What is My Life Purpose?
Reflect: When I think of being guided through some questions where I am just supposed to notice what arises, I feel…
Daily Journal – When I was asked “what is my life’s purpose?”, I noticed…
Day 10: Working with Kindness
Reflect: When I think about practicing focused breathing with an attitude of gentleness and kindness toward myself, I feel…
Daily Journal – When I practiced focused breathing with gentleness and kindness toward myself, I noticed…
Day 11: For What Am I Grateful?
Daily Journal – When I was asked “for what am I grateful?”, I noticed…
Day 12: Practicing Without Expectations
Reflect: When I think about being able to practice focused movement with breath anywhere, I feel…
Daily Journal – When I practiced focused movement with breath, I noticed …
Day 13: Question Integration
Daily Journal: When I am asked, “Who am I?” “What do I want?” What is my life’s purpose?” and “For what am I grateful?”, I noticed…
Week Three: Focused Movement with Breath: Another Way to Approach Attention Training
What are you paying attention to right now? We can’t actually know what we are paying attention to without an awareness of what we are paying attention to. Focused movement with breath can help train our attention.
Day 15: Focused Movement Introduction
Reflect: When I think about practicing focused breath with movement, I feel…
Daily Journal – When I practiced focused breathing with movement, I noticed …
Day 16: Focused Movement Two
Reflect: When I think about practicing focused movement with breath anywhere I may be, I feel…
Daily Journal – When I was asked ‘who am I?’, I noticed…
Day 17: Noticing One Thing at a Time
Reflect: When I think of being invited to focus on my breathing, I feel…
Daily Journal – When I practiced focused breathing just now, I noticed …
Day 19: Experiences of Focused Breathing
Reflect: When I think of being distracted from focusing on my breath, I feel…
Daily Journal: When I practiced focusing on my breath just now, I noticed…
Day 20: More Experiences on Focused Breathing
Reflect: When I think that it is normal to be distracted from my breath, I feel…
Daily Journal – When I practiced child-like curiosity toward my breath, I noticed …
Day 21: Additional Experiences of Focused Breathing
Daily Journal – When I think about ho interpretations inform judgment, I feel…
Daily Journal – When I practiced observing whether I was aware of my breath, I noticed…
Week 4: Unpacking Mindfulness and Inquiry
Knowing that you can become aware of where your attention resides while you are doing anything anywhere creates empowering choices.
Reflect: When I think about practicing mindfulness, I feel…
Daily Journal – When I think of focused breathing being the foundational practice of mindfulness, I noticed …
Day 23: Revisiting Intention
Reflect: When I think about practicing mindfulness as it relates to discovering who I am, what I want, what my life’s purpose is, and for what I am grateful, I feel…
Daily Journal – When I think of what I want to do right now, I notice …
Day 24: Remaining in Inquiry
Reflect: When I think about practicing inquiry within every moment, I feel…
Daily Journal: When I think of who I am, what I want, what my life’s purpose is, and for what I am grateful, what feels true for me now is…
Day 25: More About Remaining in Inquiry
Reflect: When I think about everything carrying energy and information even when I can’t see it, I feel…
Daily Journal – When I think about what I want to do right now, I notice …
Day 26: Expansion of Inquiry
Reflect: When I think about how my choice of thought may change energy and information even when I can’t see it, I feel…
Daily Journal – When I practiced focusing on my breath just now, I noticed…
Reflect: When I think about scanning my body, I feel…
Daily Journal – When just practiced this brief body scan, I noticed…
Day 28: Body Scanning Continued
Daily Journal – When I just practiced this body scan, I noticed …
Week 5: Attention to Emotions
Emotions can drive our choices or we can become aware of our emotions and harness them for positive choice making purposes.
Day 29: Attention to Emotions
Reflect: When I think about becoming aware of where emotions reside in my body, I feel…
Journal – When I practiced the brief body scan just now, I noticed…
Day 30: Awareness of Emotion
Reflect: When I think about emotions informing my decisions, I feel…
Journal – When I practiced the brief body scan just now, I noticed ….
Day 31: Non-Judgment of emotions
Reflect: When I think about not judging my emotions, I feel…
Journal – When I practiced the unwelcomed emotion body scan just now, I felt ….
Day 32: Inquiry Into Emotions
When working to intentionally change the brain, we want to train healthy links between our neurological being and our environment. Since the brain has a negative bias, we want to train it to welcome emotions that are positive. This will allow us to recall those positive emotions more readily.
Reflect: When I think about steeping in my emotions, I feel…
Journal – When I practiced the steeping in of welcomed emotions just now, I noticed…
Day 33: More Inquiry Into Emotions
Reflect: When I think about the important role emotions play in memory storage and recall, as well as decision-making, I feel…
Journal – When I practiced noticing what is true for me now in the unpleasant emotion body scan just now, I noticed …
Journal- When I practiced noticing what is true for me now in the pleasant emotion body scan just now, I noticed ….
Day 34: What is True For Me?
Reflect: When I think about my responsibility to discern for myself what is true for me in any given moment, I feel…
Journal – When I practiced noticing what is true for me now in the unpleasant emotion body scan just now, I noticed …
Journal – When I practiced noticing what is true for me now in the pleasant emotion body scan just now, I noticed…
Day 35: What if I Didn’t Believe It Was True?
Reflect: When I think about considering that what is true for me in any given moment may not be true for another, I feel…
Journal – When I practiced inquiring what is true for me now in the unpleasant emotion body scan just now, I noticed ….
Journal – When I practiced inquiring into what is true for me now in the pleasant emotion body scan just now, I noticed ….
Week 6: Emotion Regulation
Day 36: Emotion Regulation
Reflect: When I think about how focused breathing may be able to help me become less reactive to emotions, I feel…
Journal – When I practiced focused breathing just now, I noticed…
Day 37: More Emotion Regulation
When I think about how focused breathing may be able to help me differentiate my thoughts, I feel…
Journal – When I practiced focused breathing just now, I noticed…
Day 38: Non-Judgment of Emotions
Reflect: When I think about not judging my emotions, I feel…
Journal – When I practiced the unwelcomed emotion body scan just now, I noticed….
Journal – When I practiced the brief welcomed emotion body scan just now, I felt …
Day 39: Emotion Regulation using SBNRR
Reflect: When I think about practicing SBNRR with kindness toward myself, I feel…
Journal When I practiced SBNRR just now, I noticed….
Day 40: What Emotion Regulation is Not
Reflect: When I think about what emotion regulation is not, I feel…
Journal – When I practiced focused breathing just now, I noticed ….
Day 41: Acknowledgement of Emotion
Reflect: When I think about practicing mindfulness and just naming my experience, I feel…
Journal – When I practiced focused breathing just now, I noticed …
When I practiced focused breathing just now, I noticed…
Day 42: The Possibilities to Alleviate Suffering
Reflect: When I think about how things change in each moment, I feel…
Journal – When I practiced focused breathing just now, I noticed…
Compassion is a misunderstood practice. Here, we begin to explain it and provide practices that can support your cultivation of compassion.
Reflect: When I think that to suffer or not to suffer could be a choice I am making, I feel…
Journal – When I practiced focused breathing just now, I noticed…
Day 44: What Do I Deserve?
Reflect: When I think about whether someone I love deserves compassion, I feel…
Journal – When I just practiced loving kindness for a loved one right now, I noticed…
Day 45: Neurology of Empathy
Reflect: When I think about everyone being human, just as I am human, I feel…
Journal – When I just practiced “Just as Me” right now, I noticed…
Day 46: Loving Kindness for Others
Reflect: When I think about practicing Loving Kindness toward anyone I come in contact with, I feel…
Journal -When I just practiced loving kindness for someone I don’t really know right now, I noticed…
Day 47: Loving Kindness for Self
When I think about practicing Loving Kindness toward myself, I feel…
Journal – When I just practiced loving kindness for myself, I noticed…
Day 48: Loving Kindnessfor the Difficult Person
Reflect: When I think about practicing Loving Kindness toward a difficult person, I feel…
Journal – When I just practiced loving kindness for the difficult person, I noticed…
Day 49: Compassion Integration
Reflect: When I think about practicing Loving Kindness daily, I feel…
Journal -When I just practiced loving kindness, I noticed…
Week 8: Integration
How do we begin to bring these practices together in meaningful ways in our everyday lives?
Reflect: When I think about practicing just one focused breath a day, I feel…
Journal – When I just practiced focused breathing, I noticed …
Day 51: Suspending Judgment
When I think about suspending judgment as I practice, I feel…
Journal – When I just practiced suspending judgment, I noticed…
Day 52: Remaining in Inquiry
Reflect: When I think of staying in inquiry as long as possible, I feel…
Journal – When I just practiced staying in inquiry, I noticed…
Day 53: Integrating Intention With Awareness
Reflect: When I think of staying in inquiry as long as possible, I feel…
Journal – When I just practice awareness of my intention, I noticed…
Day 54: Integrating What is with What is Not
Reflect: When I consider that what is true for me in any given moment may not be true for others, I feel…
Journal – When I just practiced inquiry into what is true for me, I noticed …
Journal – When I practiced inquiring into what is true for me now in the pleasant emotion body scan just now, I noticed ….
Day 55: Embodiment
Now that you have completed envisioning this practice in your mind, we invite you to try it out in your work environment with a trusted colleague. As you do, notice what arises in the present moment, non-judgmentally.
Reflect: When I think about integrating who I am with a quality of what I desire in order to serve my life’s purpose, I feel…
Journal – When I practice integration, I notice…
Day 56: Conscious Choce-Making
Reflect: When I think about practicing conscious choice-making, I feel…
Journal -When I practice conscious choice-making, I notice…
Week 9: Unpacking the Practice
In this week, we explain a little more about the practices and invite ourselves to deepen our practices.
Day 57: What does it Mean to Practice
Reflect: When I think of practicing and not becoming perfect, I feel:
Journal – When I practiced observing my breath while noticing the human experience is imperfect, I ….
Day 58: It’s not About Self-Improvement
When I think of practicing and not becoming a “better” person, I feel:
Journal -When I practiced observing my breath, considering that there is nothing to fix or improve, I ….
When I think of practicing SBNRR during my day, I feel:
Audio – When I practiced SBNRR just now, I ….
Day 60: It is not About Not Hurting Others
Reflect: When I think of practicing and still hurting other peoples’ feelings, I feel:
Journal – When I practice making choices in alignment with who I am and who I am becoming, I ….
Reflect: When I think of how this practice may result in my choice to shift relationships in my life, I feel:
Journal – When I practice making choices in alignment with who I am and who I am becoming, I ….
Day 62: Difference in Self-Awareness and Self-Consciousness
Reflect; When I think about considering what is true for me in any given moment, I feel…
Journal – When I practice inquiry into my emotions, I ….
Day 63: It’s not about Looking a Certain Way
Reflect: When I think about not having to “look” a certain way as I practice, I feel…
Journal – When I practiced noticing what is true for me now in the unpleasant emotion body scan just now, I felt ….
Journal -When I practiced noticing what is true for me now in the pleasant emotion body scan just now, I felt ….
Week 10: Mindful Communication
How judgmental of yourself are you when your attention wonders away from what you intended, and how kindly do you direct your attention back to where you want it placed?
Day 64: Attention and Communication
Reflect: When I think about being able to train my attention toward listening, I feel…
Journal -When I practiced focused breathing just now, I ….
Day 65: Mindful Listening
Reflect: When I think about practicing mindful listening, I feel…
Journal – When I practiced mindful listening just now, I ….
Day 66: Mindful Listening with Another Person
Reflect: When I think about practicing mindful listening with another person, I feel…
Journal – When I practiced focused breathing just now, I ….
Day 67: Paying Attention to Emotions as you Communicate
Reflect: When I think about communicating with another while paying attention to my emotions, I feel…
Journal -When I practiced noticing my emotions while communicating, I ….
Journal – When I practiced noticing my emotions while communicating, I ….
Day 68: Staying in Inquiry as you Communicate
Reflect: When I think about inquiring into my emotions as I am communicating with another, I feel…
Journal – When I practiced inquiring into my emotions while communicating, I ….
Journal – When I practiced inquiring into my emotions while communicating, I ….
Day 69: Inquiring into the Other as you Communicate
Reflect: When I think about inquiring into another’s emotions as I am communicating with another, I feel…
Journal – When I practiced inquiring into another’s emotions while communicating, I ….
Journal – When I practiced inquiring into another’s emotions while communicating, I ….
Day 70: Engaging in Difficult Conversations
Reflect: When I think about my intention for inviting in a difficult conversation, I feel…
Journal – When I think about y intention for this difficult conversation, I ….
Week 11: Diving Deeper into Mindful Communication
What is the quality of your attention as it shifts from your surroundings in the room and sensations in the body back to breath?
Day 71: Creating an Intention for Communicating
Reflect: When I think about setting an intention for every conversation, I feel…
Journal – When I think about my intention for this conversation, I ….
Day 72: Three Parts to Conversations
Reflect: When I think about paying attention to 3 parts of a conversation as well as my intention for the conversation, I feel…
Journal – When I think about exploring three parts of a conversation, I ….
Day 73: More on Three Parts to Conversations
Reflect: When I think about taking the time to pay attention to each conversation, I feel…
Journal – When I think about exploring three parts of a conversation, I ….
Reflect: When I think about using “I” language in my communication, I feel…
Journal – When I think about using “I” language in a conversation, I ….
Reflect: When I think about considering the third story after having experienced a difficult conversation, I feel…
When I think about what the wise observer saw in my difficult conversation, I ….
Day 76: The Steps in a Difficult Conversation
Reflect: When I think about going through the steps of preparing for a difficult conversation, I feel…
Journal – When I think about entering into a difficult conversation, I ….
Day 77: Communication with Yourself First
Reflect: When I think about having a mindful conversation with myself, I feel…
Journal – When I think about communicating with myself first, I…
Week 12: Resilience
You can train your attention anytime anywhere and as such, you can begin to notice the quality of your attention and make choices with regard to that.
Day 78: Wherever You Go, There you Are
Reflect: When I think of investing in a relationship with myself, I feel:
Journal – When I think of developing a relationship with myself so I can be with myself wherever I may go, I ….
Day 79: The First Part of Training Resilience
When I think of training my awareness towards recognizing when I am calm, I feel:
When I noticed my inner calm as I practiced focused breathing, I ….
Day 80: The Second Part of Training Resilience
Reflect: When I think of training my awareness towards recognizing bodily sensations that are not associated with calmness, I feel:
Journal – When I noticed my bodily sensations as I practiced focused breathing, I ….
Day 81: The Third Part of Training Resilience
Reflect: When I think of training my awareness towards recognizing bodily sensations associated with my thoughts, I feel:
Journal – When I noticed my bodily sensations in relationship to my thoughts, I ….
Day 82: Our Relationship of Thought to our Bodily Sensations
When I think of training my awareness and then inquiry into my thoughts, I feel:
Journal – When I inquire into my thoughts associated with my bodily sensations, I …
Day 83: Explaining Our Experiences to Ourselves
When I think of becoming aware of how I explain to myself my experiences of success and failure, I feel:
Journal – When I notice how I explain my experiences of success and failure to myself, I …
Day 84: Returning back to Homeostasis on Demand
Reflect: When I think of the next moment being a new moment and a new opportunity for a new choice, I feel:
Journal – When I think of this moment as a new moment and a new opportunity for a new choice, I …
Week 13: Mindset and Resilience
Be sure to tell your friends and loved ones know that you’ve signed up for this amazing program.
Day 85: Determination to Succeed
When I think of cultivating my determination to succeed, I feel:
Journal – When I think of who I am in relationship to this moment, I …
Reflect: When I think of exploring who I admire and why, I feel:
Journal – When I think of embodying what I value, I …
Day 87: Exploring Purpose
When I think of envisioning an ideal future in the next three years, I feel:
Journal – When I think of living out an ideal future, I …
Day 89: More on Politics
Reflect: When I think of engaging in political conversations, I feel:
Journal – When I just practiced loving kindness for the difficult person and for myself, I …
Day 90: Accepting Consequences of our Choices
Reflect: When I think of the difference between guilt and shame, I feel:
Journal – When I consider that my feeling guilty is awareness of what I can learn from a past choice, I …
Day 91: Determining Costs and benefits of Choices
Reflect: When I think of the benefit I am getting out of a conflict I have a role in creating, I feel:
Journal – When I considered the cost and/or benefit of keeping my point of view, I …
Week 14: Organizational Transformation
If you become aware of your emotions, then you get to choose whether and how to express your emotions.
Reflect: When I think about how focused breathing can care for my interior condition, I feel…
Journal-When I think of caring for my interior condition, I …
When I think of continually looking again, I feel:
Journal – When I think about what I may notice from looking again, I …
Day 94: Look Again with Compassion
Reflect: When I think of continually looking again with compassion, I feel:
Journal – When I think about what I may notice from looking again with compassion, I …
Day 95: Suspending my Truth
When I think of suspending my truth, I feel:
Journal – When I think about what I may notice from looking again with compassion, I …
When I think of transforming my organization, I feel:
Journal – When I think about the transformation process, I …
Week 15: Uncertainty and Leadership
Through self compassion you will find peace and through compassion for others you will develop successful and satisfying interpersonal relationships.
Day 99: Uncertainty and Leadership
Reflect: When I think of embracing uncertainty, I feel…
Journal- When I think about embracing uncertainty by looking back with compassion, I …
Day 100: Exploring the Feedback Loop
When I think of providing process feedback, I feel:Assignment
Journal – When I think about receiving process feedback, I …
Day 101: Exploring Ethics
When I think of exploring another person’s ethics, I feel…
Journal – When I think about being with someone who has different ethics, I …
Reflect: When I think of moving from I to we, I feel:
Journal – When I think of being interdependent, I …
Day 103: Self-Confidence and Humility
Reflect: When I think of being as powerful as Mt Fuji and as small as a grain of sand, I feel:
Journal – When I think of being self-confident, I …
Reflect: When I think that I am the only one who can take myself out, I feel:…
Journal – When I think of all my possibilities, I …
Day 105: To What are you Committed?
Reflect: When I think about what I am committed to, I feel:
Journal – When I think of my commitment, I …
Week 16: What is Possible?
Conscious Choice-Making is simply the process of becoming aware of the choices we make and the potential consequences of those choices.
Day 106: Emerging Neuroscience
Reflect: When I think about intentionally changing specific portions of my brain, I feel…
Journal -When I think of changing my brain, I …
Day 107: What Else Changes the Brain?
Reflect: When I think about intentionally activating specific portions of my brain, I feel…
Journal – When I think of allowing my thoughts and feelings to flow onto paper without judgment, I …
Day 108: Being in Nature
Please move into a place of nature or a place that is closest to nature prior to practicing this exercise.
Reflect: When I think about intentionally immersing myself in nature each day, I feel…Assignment
When I walk in nature, I …
Day 109: The Benefit of Movement
Reflect: When I think about moving in order to enhance my mental agility, I feel…
Journal – When I move with breath, I …
Day 110: Things we Don’t Yet Fully Know
Reflect: When I think about engaging in the creative and performing arts, I feel…
Journal-When I am feeling most creative, I …
Day 111: The Neuroscience of Compassion
Reflect: When I think about being able to train myself and others to see everyone as a human being worthy of kindness, I feel…
Journal – When I practice loving kindness, I …
When I think of being of service, I feel…
Journal – When I am of service, I …
End of Course:
We hope you have enjoyed this course and developed mindfulness habits which you will continue in your daily life. Thamk you for taking this journey with us!
