ONLINE COURSES (ES)
 

​

SYLLABUS

​

I. About this course

 

In this training you will learn what they are and how to apply the main contributions of the 'practice of mindfulness', better known as MINDFULNESS (by its name in English). Although this practice has its roots in ancient Buddhist meditation, it is independent of all religion. Jon Kabat-Zinn, a pioneer in the therapeutic use of Mindfulness in the West, defines it as "paying attention on purpose, to the present moment, without judgment."

 

And, through multiple studies carried out during the last three decades around the world, Mindfulness has proven to be effective in reducing stress and addressing multiple emotional problems related to anxiety, depression and emotional dysregulation, as well as in coping. of chronic somatic ailments, while it favors concentration, emotional balance, and increases the subjective perception of well-being and the capacity for enjoyment.

 

In 1979, psychiatrist Jon Kabat-Zinn created the Stress Reduction Clinic at the University of Massachusetts Medical Center, teaching the first eight-week practice-based 'mindfulness' program there, designed to alleviate the mental and emotional suffering of patients with chronic pain and prolonged stress. Subsequently, psychologist Mark Williams and colleagues, founded the Center for Mindfulness at the University of Oxford, adapted the eight-week Kabat-Zinn program incorporating valuable inputs from Cognitive Mindfulness-Based Therapy (TCBM).

 

This Intensive Mindfulness Course, adapting the main contributions of Kabat-Zinn and Williams, is offered as a complete training program in the elementary skills of this practice.

 

 

II. Course modality and recipients

 

This training has a theoretical-experiential nature, online. It is aimed at therapists and other health professionals, life coaches, adults from any professional area and the general public. No prior knowledge is required.

​

​

III. Material included in the course

 

• Explanatory videos (on the platform - access for one year).

• Guided meditations / exercises audios (to download).

• PDF of each module (to download).

• Selection of texts for the students' personal didactic use (to download).

​

​

IV. Certificate

​

• Certificate is delivered at the end of the course. Requirement: carry out a final integrative work (instructions and form, on the platform).

​

​

V. Benefits: How this program will impact your life

 

«Through numerous scientific and clinical studies, mindfulness has been shown to have a powerful influence on the health, well-being and happiness of those who practice it.» ~ Jon Kabat-Zinn

​

«Mindfulness allows you to experience the world, calmly and without judgment, directly through the senses. It gives you a huge sense of perspective, to see more clearly what is important and what is not.» ~ Mark Williams

​

​

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MINDFULNESS can be seen in two complementary ways: as a set of meditative practices with multiple benefits for emotional balance and physical health, and also as a lifestyle marked by a specific way of 'being' in the world: being attentive. , compassionate —not judgmental— and responsible, since it proposes to respond consciously to the events of daily life, instead of reacting from the automatism of our habits or from impulsiveness.

​

One of the fundamental contributions that Mindfulness offers us is the distinction between the two ways in which our brain works: 'way of doing' and 'way of being'.

 

The first, 'way of doing', is aimed at solving practical problems, and is marked by the discrepancy between what we have or have and what we would like to achieve; It keeps us in tension to achieve goals or objectives and is based, to a great extent, on planning, analysis, judgments, and is supported by automated behavior patterns.

​

The other way in which our brain works, 'being mode', typical of Mindfulness, is less frequently used because we are more used to going after specific goals, analyzing, criticizing and operating from automatic pilot. This other mode of operation requires the deliberate choice and practice of attending to what is happening in the present — within ourselves and in the outer world — and simply remaining attentive to the here and now, with amazement and a beginner's attitude; it is a different way of connecting with reality, with life itself, without agitation or rush or judgment, with awareness of the present, acceptance, gratitude and compassion.

​

Both modes of operation are necessary in our life. We always need to solve problems and achieve goals, however, an excess of 'way of doing' can lead us to extreme stress, cause us innumerable emotional problems, predispose us to various diseases, worsen the quality of our interpersonal relationships and ultimately cause us a great unnecessary suffering. Hence, incorporating the practice of mindfulness into our daily lives can be of great help, since it can provide us with that breath of 'fresh air' when we are most stressed, as well as the cultivation of a more lucid awareness and greater emotional balance. It can be of great help to face daily challenges and improve our quality of life.

​

​

SAW. goals

​

• Achieve a systematic and solidly founded understanding of the main pillars of MINDFULNESS: 'way to do' vs. 'being mode of the human brain'; autopilot vs. the daily cultivation of 'mindfulness'; formal and informal practice; exercises and implementation techniques for various purposes.

• Apply, in a first experiential approach, the cultivation of the seven qualities of 'mindfulness': awakening of consciousness; attention to external and internal sensations; acceptance of reality as it presents itself; detached observation of mental contents; approach to experience from wonder and curiosity (beginner's mind); stay in the present moment; choice of beneficial activities.

• Incorporate the proper use of Mindfulness techniques to manage healthy habits, reduce unnecessary stress, reaffirm emotional regulation, cultivate alertness, and promote a better connection with day-to-day experience.

​

​

​

​

​

​

​

​

​

​

​

VII. Contents

​

Module 1. Introduction

• What is Mindfulness and where does it come from? Its main benefits for the health of the mind and body. How our brain works: way of doing and way of being. The most common mental traps. General modes of practice: formal and informal. Proper attitude: the beginner's mind.

• Exercise # 1: Brief meditation with focus on the breath.

 

Module 2. Reconnect with the body

• The monkey mind, the restless mind. Facing rumination (Jorge case). Techniques: label thoughts; reconnect with the body. The anchor: return to the breath. Attend to the sensations. Proprioception and interoception. The three elementary steps of Mindfulness: being intentionally present; return to focus; extend attention.

• Exercise # 2: Body Scan Meditation.

 

Module 3. Opening up to experience

• The automatic pilot: living robotized. The conscious choice: when the autopilot is useful and when it is not. What does it mean to accept? Let be, let go. Impermanence, malaise and contextualism. Facing avoidance (Mariana case). Techniques: visualization of the guest house, and its variants.

• Exercise # 3: Meditation observing uncomfortable emotions.

 

Module 4. Exercising the observer

• Simple, not easy: we need to persevere. The mind as a generator of stories, memories and plans. Criticism and disqualification: false virtuosity. Constructive criticism vs. destructive: how to distinguish them. Facing self-critical thoughts (Isabel case). Techniques: visualization of thoughts as clouds and as leaves on a stream.

• Exercise # 4: Meditation observing a negative thought.

 

Module 5. Return to the present

• Surfing in our mind: realism, patience and perseverance. What is an emotion? Its three addresses. Taking perspective: react vs. answer. Facing the impulsive reaction (Javier case). Techniques: identify somatic markers; STOP technique The mind of the deer, the concentrated mind. Equanimity.

• Exercise # 5: Meditation attending to the sounds of the environment.

 

Module 6. Act consciously

• Like the lotus: more than a technique, a lifestyle. What is procrastination? What is your difficulty? Facing procrastination (Federico case). Techniques: Motor imagination; design of actions. Correct action: commitment to values. Enjoy the trip, not just the goal: values ​​and objectives.

• Exercise # 6: Walking meditation.

 

Module 7. Regaining Balance

• Know how to return: realistic hope. What is stress? Sources of stress: internal and external stressors. Phases of stress: the funnel of exhaustion. Savoring Life: Raisin Technique. Calm and well-being: smile technique. Take Back Your Life: A Conscious and Healthy Action Plan.

• Exercise # 7: Mountain Meditation.

 

Module 8. Compassion and empathy

• Letting go: letting go of the harmful. Wabi Sabi: accept imperfection. Affectionate attention: mind with heart. Empathy and compassion. Self-compassion: being kind and understanding with yourself. Kind love: wish everyone well. what is a mantra and what it is used for?

• Exercise # 8: Kind Love Meditation.

 

Module 9. Integrative final work

• Instructions for its elaboration.

​

​

VIII. Bibliography

​

• Aguirre, Marcelo (2019). Art. ' Facing 5 mind traps '

• Altman, Donald (2014). 50 Mindfulness techniques

• Baer, ​​Ruth A. (2014). Mindfulness for happiness

• Barks, Coleman (2002). The Essence of Rumi (Anthology)

• Biddulph, Desmond & Flynn, Darcy (2011). Teachings of the Buddha

• Bhikkhu Nandisena (2012). Dhammapada: Teachings of the Buddha

• Dalai Lama (2014). The art of compassion

• From Miguel, Raimundo (1924). New Latin-Spanish etymological dictionary

• Escolapios, PP. (1859). Greek-Latin-Spanish Manual Dictionary

• Gelperín, Román (2019). Addiction, procrastination and laziness

• Germer, Christopher, Siegel, Ronald & Fulton, Paul (2017). Mindfulness and psychotherapy

• Johnson, Joy (2020). The Self-Compassion Workbook

• Kabat-Zinn, Jon (2005). The practice of mindfulness

• Kabat-Zinn, Jon (2006). Mindfulness for Beginners

• Kabat-Zinn, Jon (2009). Mindfulness in everyday life

• Kornfield, Jack (2012). Meditation for beginners

• Mauricio, Down (2020). Mindfulness Meditation for Beginners

• Naranjo, Claudio (1989). Meditation psychology

• Navarro, Tomás (2018). Wabi Sabi: Learning to accept imperfection

• Nebot Guillamón, Vicente (2017). Mindfulness, scientific meditation

• Neff, Kristin (2016). Be kind to yourself

• Pérez González, Rosalía (2017). Embrace your emotions

• Rodríguez-Morejón, Alberto (2019). Psychotherapies Manual (Ch. 'Mindfulness')

• Siegel, Daniel (2020). Conscious: Science and Practice of Mindfulness

• Silberstein-Tirch, Laura R. (2019). How to Be Nice to Yourself

• Steel, Piers (2012). Procrastination. Why do we leave for tomorrow what we can do today?

• Teasdale, John, Williams, Mark & ​​Segal, Zindel (2015). The way of Mindfulness

• Thich Nhat Hanh (2011). The miracle of Mindfulness

• Williams, Mark & ​​Penman, Danny (2012). Mindfulness

• World Fellowship of Buddhists (1973). World Buddhism (vol. 22) .

​

​