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.
These lessons and practices are made possible by donations to The Rushing to Yoga Foundation.
Day 1: Childlike Curiosity
Day 2: Practice of Setting Intentions
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
Day 6: More Experiences on Focused Breathing
Day 7: Additional Experiences of Focused Breathing
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
Day 9: What is My Life Purpose?
Day 10: Working with Kindness
Day 11: For What Am I Grateful?
Day 12: Practicing Without Expectations
Day 13: Question Integration
Day 14: Intention Integration
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
Day 16: Focused Movement Two
Day 17: Noticing One Thing at a Time
Day 19: Experiences of Focused Breathing
Day 20: More Experiences on Focused Breathing
Day 21: Additional Experiences of Focused Breathing
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.
Day 22: Mindfulness
Day 23: Revisiting Intention
Day 24: Remaining in Inquiry
Day 25: More About Remaining in Inquiry
Day 26: Expansion of Inquiry
Day 27: Body Scanning
Day 28: Body Scanning Continued
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
Day 30: Awareness of Emotion
Day 31: Non-Judgment of emotions
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.
Day 33: More Inquiry Into Emotions
Day 34: What is True For Me?
Day 35: What if I Didn’t Believe It Was True?
Week 6: Emotion Regulation
Day 37: More Emotion Regulation
Day 38: Non-Judgment of Emotions
Day 39: Emotion Regulation using SBNRR
Day 40: What Emotion Regulation is Not
Day 41: Acknowledgement of Emotion
Day 42: The Possibilities to Alleviate Suffering
Compassion is a misunderstood practice. Here, we begin to explain it and provide practices that can support your cultivation of compassion.
Day 44: What Do I Deserve?
Day 45: Neurology of Empathy
Day 46: Loving Kindness for Others
Day 47: Loving Kindness for Self
Day 48: Loving Kindnessfor the Difficult Person
Day 49: Compassion Integration
Week 8: Integration
How do we begin to bring these practices together in meaningful ways in our everyday lives?
Day 51: Suspending Judgment
Day 52: Remaining in Inquiry
Day 53: Integrating Intention With Awareness
Day 54: Integrating What is with What is Not
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.
Day 56: Conscious Choce-Making
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
Day 58: It’s not About Self-Improvement
Day 59: SBNRR Revisited
Day 60: It is not About Not Hurting Others
Day 61: Noticing Shifts
Day 62: Difference in Self-Awareness and Self-Consciousness
Day 63: It’s not about Looking a Certain Way
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
Day 65: Mindful Listening
Day 66: Mindful Listening with Another Person
Day 68: Staying in Inquiry as you Communicate
Day 70: Engaging in Difficult Conversations
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
Day 72: Three Parts to Conversations
Day 73: More on Three Parts to Conversations
Day 74: Using I Language
Day 75: The Third Story
Day 76: The Steps in a Difficult Conversation
Day 77: Communication with Yourself First
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
Day 79: The First Part of Training Resilience
Day 80: The Second Part of Training Resilience
Day 81: The Third Part of Training Resilience
Day 82: Our Relationship of Thought to our Bodily Sensations
Day 83: Explaining Our Experiences to Ourselves
Day 84: Returning back to Homeostasis on Demand
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
Day 86: Exploring Values
Day 87: Exploring Purpose
Day 88: Being with the Politics
Video – Being with the Politics
Reflect: When I think of engaging in political conversations, I feel:
Audio – Communicating with Attention Toward Unwelcome Emotions
Audio – Communicating Attention Toward Unwelcome Attention Pt 2
Journal – When I think of engaging in political conversations, I …
Day 89: More on Politics
Day 90: Accepting Consequences of our Choices
Day 91: Determining Costs and benefits of Choices
Week 14: Organizational Transformation
If you become aware of your emotions, then you get to choose whether and how to express your emotions.
Day 92: Transformation
Day 93: Looking Again
Day 94: Look Again with Compassion
Day 95: Suspending my Truth
Day 98: Theory U
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
Day 100: Exploring the Feedback Loop
Day 101: Exploring Ethics
Day 102: Interdependence
Day 103: Self-Confidence and Humility
Day 104: It is UP to You
Day 105: To What are you Committed?
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
Day 107: What Else Changes the Brain?
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.
Day 109: The Benefit of Movement
Day 110: Things we Don’t Yet Fully Know
Day 111: The Neuroscience of Compassion
Day 112: Be of Service
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!