Mindfulness and meditation practice

ogólnouniwersyteckie

Realizowany zdalnie

ECTS points in relation to student’s duties

total ECTS = 2

total hours = 15

0,5 ECTS = 15 hours in class participation

1,5 ECTS = 40 hours home practice

Course description

The course offers an opportunity to consider new trends in personal development thorough mindfulness training and meditation practice. The students will gain insights regarding their sensory perception through the process of mindful observation, reflection, self-actualisation and gaining awareness. The course offers a unique mindfulness training to gain insight regarding the quality of own life in the present moment through English.

There will be 15 meetings 1 hour long over the whole semester to give students an opportunity to make their mindfulness practice a weekly habit.

Course objectives:

Upon successful completion of this course, students will be able to:

- Observe their habitual thought processes

- Observe their emotional reactions

- Scan their body mindfully

- Meditate

- Practice mindfulness daily

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Course content:

mindfulness training (e.g. mindful breathing, body scan, observation, listening, eating, performing everyday activities, relations)

meditation practice (e.g. guided meditation)

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Methods of instruction/ forms of classroom activity:

discussion, multimedia presentation, group work, individual practice, guided meditation

Reading list

Jon Kabat-Zinn (2012). Mindfulness for Beginners: Reclaiming the Present Moment and Your Life. Boulder, Co: Sounds True.

Jon Kabat-Zinn Wherever You Go There You Are Full Audiobook https://www.youtube.com/watch?v=HwQAe44Wvpg

20 Minute Guided Meditation with Jon Kabat-Zinn PhD https://www.youtube.com/watch?v=1H2Cgc60UlU

Jon Kabat Zinn Breathscape And Bodyscape guided meditation, mindfulness 20 minutes [BEGINNER]

youtube.com/watch?v=NbXUAg5tA0s&list=PLbtXYlcr9l1jUmHcGsf0C_mE3W2_O2AXG&index=3

Jon Kabatt-Zinn Heartscape Lovingkindness https://www.youtube.com/watch?v=0H20wUUo2-c&list=PLbtXYlcr9l1jUmHcGsf0C_mE3W2_O2AXG

Supplementary reading/listening

MBSR Lovingkindness Meditation https://www.youtube.com/watch?v=v1HdSkAJsRc

This meditation is included in the free online version of the eight-week MBSR course (Mindfulness-Based Stress Reduction) by Palouse Mindfulness (http://palousemindfulness.com).

Learning outcomes

Knowledge

A student:

1. knows the key strategies regarding mindfulness and meditation practice (P6S_WG/P7S/WG)

Skills

A student:

2. is able to communicate thoughts and emotions as well as express observations and opinions in a clear manner (P6S_UK/P7S_UK)

3. can prepare a written paper in English (P6S_UK/P7S_UK)

4. understands the need to learn always (P6S_UU/P7S_UU)

Forms of evaluation of learning outcomes:

Presence in all classes is required by the University Regulations § 16. It is not part of the final grade. If you miss a class you need to make up for it – self-study task / recording to watch and follow. Two absences without any consequences are allowed.

To get the final grade you have a choice in two options – each 100% of the final grade

OPTION 1: Mindfulness diary – an ongoing record of own mindfulness practice. At least one entry per week for 15 weeks, prompted by homework practice.

OPTION 2: A reflective essay - an end of semester reflective essay on what the student learnt/observed as a result of participating in this course (up to 2 pages A4 format font 12 Arial).

The final grade will be based on ONE of those options

Standard gading system: 3,0; 3,5; 4,0;4,5; 5,0

pass at 60%