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Now anyone with an interest in hosting a meditation group and spreading the benefits of mindfulness can easily organize and facilitate a group without years of training.
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Mindfulness groupfacilitation manualOctober 2014
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Contents
Introduction ........................................................................................................................................................... 3
5 essentials that make a great mindfulness facilitator ................................................................... 5
About this manual ................................................................................................................................................ 6
How to set up a group ....................................................................................................................................... 7
7 essential guidelines for facilitating mindfulness sessions ........................................................... 8
8-week base plan ................................................................................................................................................. 9
Extended plan (4 additional weeks) .......................................................................................................... 27
Facilitation FAQs ............................................................................................................................................... 36
Templates ............................................................................................................................................................. 45
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Introduction
As a leading brand in the field of digital psychology, all of us at Mental Workout
continue to be excited about our apps’ ability to help millions at any time from
anywhere in a personalized way. But our ambition does not end with our apps. We are
equally excited about designing complementary products and services around our apps
to amplify their impact. This mindfulness group facilitation manual is a great example
of those efforts.
This manual enables the users of our Mindfulness Meditation app to learn and practice
mindfulness meditation by following the app in a study group setting with friends and
colleagues. The manual is designed to provide what no app can deliver by itself – in-
person peer support and community.
Now anyone with an interest in hosting a meditation group and spreading the benefits
of mindfulness can easily organize and facilitate a group without years of training,
while maintaining the integrity and quality you expect from our Mindfulness Meditation
app.
If you feel comfortable with the content of this manual and have had exposure to
mindfulness and meditation in the past, just follow the clear-cut guidelines in this
manual. If you don’t feel comfortable or ready to host a group, we highly recommend
that you complete a brief course consisting of a 2-hour webinar or in-person class
plus a quiz. You can enroll by going to
http://www.mentalworkout.com/academy/mindfulness-facilitator/. The course will
support you with details for how to get started.
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We also offer the following packages, which include training, app licenses, and
materials for promoting your group:
Free Friends Business Enterprise
Implementation can
be completely
customized to fit
businesses of any
size and type, and
can include town hall
presentations,
workshops, employee
webinars, consulting,
implementation
support, facilitator
recruitment, etc.
Group facilitation manual ✓ ✓ ✓
Business white paper ✓ ✓ ✓
2-hour webinar with Q&A - ✓ ✓
App licenses - 10 30
‘Mindfulness’ door sign - ✓ ✓
Closed Facebook group - ✓ ✓
Group promo posters - - 5
Group promo table cards - - 10
Free $199 $699 Contact us
Contact us to purchase any of these packages at sales@mentalworkout.com.
If you are an individual or company offering mindfulness training and consulting
services, interested in using these tools to help your business customers introduce
mindfulness in their organizations, please contact us at reseller@mentalworkout.com.
5 / 47
5 essentials that make a great mindfulness facilitator
1. You’re motivated to make a genuine difference in life.
2. You’re engaged in your community, organization or company.
3. You can set aside time for 8-12 weeks to facilitate mindfulness.
4. You want to gather a group of people to learn mindfulness.
5. You’re willing to play the role of facilitator without pretending to be a teacher.
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About this manual
Combined with our Mindfulness Meditation app, this manual provides everything you
need to start and facilitate a mindfulness meditation group lasting 8 or 12 weeks.
Highlights:
• 8- to 12-week plan
• Daily or weekly group sessions
Included in this manual:
• Guidelines for conducting group meetings
• Opening statement for each meeting
• FAQ to enable the facilitator to respond to questions
• Relevant email templates
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How to set up a group
When you have decided to host a mindfulness meditation group, follow these steps:
Before:
• Use the ‘email invitation template’ later in this manual to invite people to your
group.
During:
• Follow the ‘7 essential guidelines for facilitating mindfulness sessions’ and the
‘8-week base plan,’ and if you decide to continue for a total of 12 weeks, the
‘12-week extended plan.’
After:
• Once you have finalized the 8-week base plan or 12-week extended plan for your
group, you can decide if you want to continue to meet or possibly set up a
Facebook group for the people who have participated in your group(s).
Remember that mindfulness is a life-long journey, and it can be helpful to have
peers who support one another on the path. Later in the manual, you will find
the ‘email next-step template’ that you can use for establishing a continued
relation with your group.
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7 essential guidelines for facilitating mindfulness sessions
Each session presents its own body of knowledge and systematically leads to the next.
The format has been carefully designed to give participants the maximum benefit and
enjoyment.
1. Present the material clearly and accurately without interjecting your own
opinions or agenda.
2. Use the participants’ experiences and questions to lead into the material.
3. Arrive early to check the room set-up and make last-minute adjustments.
4. Check your equipment, loudspeakers, and printed copies.
5. Be punctual for all sessions, and try to start on time.
6. Allow time for questions, and be prepared to be available after the sessions.
7. Make sure the room is large enough for the group to sit comfortably, theater
style.
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8-week base plan
In this section you’ll find the content of the 8-week mindfulness meditation base plan.
The plan is divided into daily and weekly sessions that you can facilitate. If the group
prefers to meet only once a week, the group members should instead practice the
exercises listed in the daily session at home.
The sessions include audio from the Mindfulness Meditation program that you play for
the group directly from www.mentalworkout.com or the Mental Workout iPhone or
Android app, as well as group discussions that you facilitate. In the group, you and
group members should decide how long you want the weekly and daily sessions to last,
whether 30 minutes, 45 minutes, 1 hour, or longer. The length can also vary from week
to week, although we recommend consistency. Follow the prescribed format, and stay
faithful to the material presented in the app; do not extemporize or add your own
interpretations or opinions.
Remember, you are just a group facilitator, not a mindfulness teacher. Your primary job
is to create a comfortable space that allows participants to relax and enjoy their time
together. If possible, host the group in your own home or in a pleasant room where you
work or meet. Have a few sitting cushions available, and offer tea and cookies, if you
like.
Whether you use the Mindfulness Meditation program on the Mental Workout website
or from your mobile phone, make sure that you review all the elements of the plan for
the day and week and reflect on how to optimally facilitate the group.
Some people may react emotionally during the session. This is completely normal and
often follows a period of suppressed emotions or exceptional pressure and stress.
Bring tissues to sessions and allow for the emotions to be expressed and even for a
participant to leave the session if necessary.
The first time you meet, allow group members to introduce themselves briefly by telling
who they are, what motivated them to join the group, and what they hope to get from
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the group.
Week 1 - Weekly session
• Read group assembly/welcome message:
The purpose of this group is for each of us to learn about mindfulness
meditation and build a sustainable meditation practice together. We're using
Mental Workout's Mindfulness Meditation program as a foundation.
The plan consists of an eight-week 'base' program plus four weeks 'extended'
for those who wish to continue. Eight weeks was chosen because most studies
use this time-frame as a benchmark for comparing results. Eight weeks is also
what many of you can commit to and stick with, and many will hopefully stay for
the extra four weeks once you have experienced the benefits.
The plan offers one long session per week, lasting about one hour, and then
four short sessions for the remainder of the week, lasting about 30 minutes
each. If you can’t make the daily sessions, you can choose to meditate on your
own using the Mindfulness Meditation program and then join the weekly
sessions.
Please try to attend as many of the meetings as possible, to maintain continuity
and mutual support. Each week we’ll also listen to a talk by Stephan Bodian,
author and narrator of the Mindfulness Meditation program, and we’ll have time
for discussion and homework based on the talk. During meetings, please avoid
crosstalk, casual conversation, and discussion of other topics. What happens in
this group stays in this group.
Please let me know if you feel there's something I can do better as a facilitator
or you have input for Mental Workout’s Mindfulness Meditation program, which I
will be happy to forward to them.
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Week 1 - Weekly session (continued)
• Group discussion: Reasons for joining the group
Lead a brief discussion where group members can share why they have chosen
to join the group and what they expect to get out of it
• Experiment with mindfulness: Learn about mindfulness
App location: Useful tools > Learn how to meditate
• Experiment with mindfulness: Explore how to sit comfortably
App location: Useful tool > Learn how to meditate
• Talk: Commitment and motivation
App location: Useful tools > Receive helpful guidance
• Exercise: Practice mindfulness meditation 5 minutes
App location: Meditate now
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Week 1 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences, acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Week 2 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Discussion: Experiences and questions after first week
Lead an open discussion of the experiences group members have had after the
first week. Some members may have a lot to share, others may have nothing to
share. Some have practiced daily, others have not practiced since the last
session. Acknowledge any progress made and discuss ideas for how to find time
and place to practice
• Experiment with mindfulness: Apply pre-meditation checklist
App location: Useful tools > Learn how to meditate
• Talk: Come home to your body
App location: Useful tools > Receive helpful guidance
• Exercise 1: Short body scan
App location: Meditate now
• Exercise 2: Practice mindfulness meditation 5 minutes
App location: Meditate now
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Week 2 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise 1: Short body scan
App location: Meditate now
• Exercise 2: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Week 3 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Learn how to meditate: Check if you're doing it right
App location: Useful tools > Learn how to meditate
• Talk: Wake up to your life
App location: Useful tools > Receive helpful guidance
• Exercise 1: Short body scan
App location: Meditate now
• Exercise 2: Practice mindfulness meditation (5 minutes)
App location: Meditate now
• Feedback after exercise as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise or during the previous week. Remember, there
are no right or wrong experiences; acknowledge whatever is expressed. Also
acknowledge and accept if some group members are not ready to talk about
their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 3 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise 1: Short body scan
App location: Meditate now
• Exercise 2: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
.
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Week 4 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Experiment with mindful attention
App location: Useful tools > Experiment with mindful attention
• Talk: Shift from doing to being
App location: Useful tools > Receive helpful guidance
• Exercise: Practice mindfulness meditation 10 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise or during the previous week. Remember, there
are no right or wrong experiences; acknowledge whatever is expressed. Also
acknowledge and accept if some group members are not ready to talk about
their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 4 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 10 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Week 5 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Take note of your thoughts
App location: Useful tools > Experiment with mindfulness
• Talk: Dealing with difficulties
App location: Useful tools > Receive helpful guidance
• Exercise: Relax your body
App location: Meditate now
• Exercise: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise or during the previous week. Remember, there
are no right or wrong experiences; acknowledge whatever is expressed. Also
acknowledge and accept if some group members are not ready to talk about
their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 5 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise 1: Relax your body
App location: Meditate now
• Exercise 2: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 6 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Recognize your self-judgment
App location: Useful tools > Experiment with mindfulness
• Talk: Reduce stress with mindfulness
App location: Useful tools > Receive helpful guidance
• Exercise: Practice mindfulness meditation 15 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise or during the previous week. Remember, there
are no right or wrong experiences; acknowledge whatever is expressed. Also
acknowledge and accept if some group members are not ready to talk about
their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 6 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 15 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Week 7 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Eat mindfully
App location: Experiment with mindfulness
• Talk: Cultivate compassion
App location: Useful tools > Appreciate your life
• Exercise: Practice mindfulness meditation 15 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise or during the previous week. Remember, there
are no right or wrong experiences; acknowledge whatever is expressed. Also
acknowledge and accept if some group members are not ready to talk about
their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
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Week 7 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 15 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Week 8 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Drive mindfully
App location: Useful tools > Experiment with mindfulness
• Talk: Apply mindfulness in everyday life
App location: Useful tools > Receive helpful guidance
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Discussion: How to integrate mindfulness into your life from now on
Lead an open discussion where group members are invited to share what they
have experienced in the group. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Be sure to discuss how group members can and will integrate mindfulness into
everyday life. How much time do they want to spend on mindfulness? Can they
find a comfortable place in their home to meditate? Will they do the exercises
on the bus or train? Is their spouse or partner open to their spending time on
mindfulness?
• Ask: Who wants to continue and participate in the 4-week extended plan?
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Week 8 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
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Extended plan (4 additional weeks)
The guidelines provided for the base plan apply to the extended part of the plan as well.
28 / 47
Week 9 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Work with the mind
App location: Meditate now
• Talk: Getting to know your habitual patterns
App location: Useful tools > Receive helpful guidance
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience. Be open
for members who need time to talk and share. Some people think by talking and
in this way allow reflection to flow.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
29 / 47
Week 9 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
30 / 47
Week 10 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Talk: Mindful relationships
App location: Useful tools > Receive helpful guidance
• Exercise: Long body scan
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
31 / 47
Week 10 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Long body scan
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
32 / 47
Week 11 - weekly session
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Optimize your practice
App location: Useful tools > Learn how to meditate
• Talk: Mindfulness at work
App location: Useful tools > Receive helpful guidance
• Exercise: Long body scan
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Field questions as necessary:
Open up for questions as appropriate. Refer to the FAQ as necessary, and don’t
pretend to be an authority. Allow space for any thought, reflection, or emotion
to come up and be shared.
33 / 47
Week 11 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise 1: Long body scan
App location: Meditate now
• Exercise 2: Practice mindfulness meditation 5 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate:
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
34 / 47
Week 12 - weekly session [longer session]
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Experiment with mindfulness: Deepen your practice
App location: Useful tools > Learn how to meditate
• Talk 1: Mindfulness is your natural state
App location: Useful tools > Receive helpful guidance
• Talk 2: Savor the moment
App location: Useful tools > Appreciate your life
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Discussion: How to integrate mindfulness into your life from now on
Lead an open discussion where group members are invited to share what they
have experienced during this app. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Be sure to discuss how group members can and will integrate mindfulness into
everyday life. How much time do they want to spend on mindfulness? Can they
find a comfortable place in their home to meditate? Will they do the exercises
on the bus or train? Is their spouse or partner open to their spending time on
mindfulness?
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Week 12 – daily sessions
• Read welcome message:
“The purpose of this group is to learn about mindfulness meditation and build a
sustainable meditation practice together. We're using Mental Workout's
Mindfulness Meditation app as a foundation. Please try to attend as many of
the meetings as possible, to maintain continuity and mutual support. During
meetings, please avoid crosstalk, casual conversation, and discussion of other
topics.”
• Exercise: Practice mindfulness meditation 20 minutes
App location: Meditate now
• Feedback after exercise or topic discussion as appropriate
Lead a brief discussion where group members are invited to share what they
experienced during the exercise. Remember, there are no right or wrong
experiences; acknowledge whatever is expressed. Also acknowledge and accept
if some group members are not ready to talk about their experience.
• Ask: Does the group want to network or even meet after this plan ends? How?
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Facilitation FAQs
Facilitated groups are not therapy sessions, and the facilitator
is not acting as a therapist, teacher, or authority of any kind. If
participants have challenging psychological issues, please advise
them to seek professional help.
Q: I keep falling asleep during meditation. Is there anything I can do to stay awake?
Occasional sleepiness is not necessarily a problem or a reason not to meditate. But if
you want to optimize your wakefulness, here are a few suggestions:
• Schedule your meditation for times when you’re fully awake. If you wait until
right before bed, you may find yourself nodding off.
• First thing in the morning is generally best, but you should shower and have your
morning coffee or OJ first before getting started. Studies show that it can
take a while for the brain to come online, especially if you wake up to an alarm.
Other good times include during your lunch break and at the end of the workday
before dinner. Find the time that works best for you.
• If you still tend to fall asleep, you can get up and walk around or splash some
cold water on your face.
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Q: My mind is so busy when I meditate that I barely notice I’m breathing. I just can’t
get my mind to settle down. What should I do?
The point of mindfulness meditation is not to stop your mind, but to become aware of
your thoughts and the other aspects of your experience. If you struggle to calm your
mind, you merely create more agitation. Just follow the meditation instructions, with
particular emphasis on being aware of sensations, and when your attention wanders
off and gets lost in thinking, gently bring it back to the sensations of the breath
without trying to stop or eliminate thoughts. Gradually, your mind will settle down on its
own, and your thinking will slow, though it will probably never stop entirely.
Q: I feel so agitated and restless when I meditate that it’s hard to sit still. What can I
do?
Sitting still for 10 minutes or more can be challenging if you’re used to being active.
The stillness may act like a mirror that makes the restlessness more noticeable in
comparison. Also, silent sitting can stir up fears of what you might discover if you sit
still long enough.
Agitation and restless are not problems in themselves; there’s no need to try to get rid
of them, as long as you can continue to sit through them. Notice where in your body you
experience the feelings, and welcome them just as they are. After a few minutes, ask
yourself if there are any thoughts or beliefs that are fueling the agitation and
restlessness. For example, “If I don’t keep busy, I won’t survive” or “I’m not really safe in
the world, I need to work to protect myself.” Welcome these as well.
If you’re just too restless to sit still, you can practice mindful walking.
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Q: When I meditate for more than a few minutes, my back and knees start to hurt.
What can I do to minimize the pain?
Sitting still for an extended period of time inevitably involves a certain amount of
discomfort. The key here is to distinguish between pain that signals you might be doing
damage to your body, and pain/discomfort that’s an inevitable part of extended sitting.
If you’re sitting relatively upright yet relaxed on a chair, the discomfort is almost
certainly benign (unless you have a back problem that requires special attention, in
which case you should do what you must to take care of your back). Once you’ve settled
into a relatively comfortable position, try to sit with/through the discomfort, if at all
possible; being present with discomfort without trying to avoid or change it is an
excellent skill that you can apply to unpleasant and unavoidable life situations.
If you’re sitting cross-legged or kneeling on a cushion, you don’t want to sit through
pain in your knees; best to move your position to a more comfortable one to alleviate
the pain.
In general, once you’ve found a relatively comfortable, balanced sitting position, try to
remain still without shifting your position for as long as you can. If you must shift, do
so, but then try once again to remain still.
If none of the sitting positions feels tolerable, you can always meditate lying down on a
relatively firm, supportive surface. Just know that you’ll have to be especially attentive
to avoid falling asleep.
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Q: I find I can’t sit completely still for the full meditation; I have to change my position
from time to time. Is this OK?
Yes, that’s fine. But before you move, bring mindful awareness to your discomfort.
Notice where you experience it in your body; allow yourself to feel it fully. Awareness of
discomfort often eases the temptation to move. When you do feel the need to move,
do it gently and mindfully.
Also, resist the temptation to fidget or scratch as much as you can. Let the impulse to
move be another object of your mindful attention.
Q: What’s the best posture for meditating?
Sitting on a chair with your back relatively straight yet relaxed is generally the most
comfortable position for extended meditation. But feel free to experiment and find
the one that works best for you (using the video found in the Mindfulness Meditation
app.).
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Q: How long is the optimal amount of time to meditate? How often? Is morning or
evening best?
Begin by sitting for 10 minutes at a stretch, and gradually extend the time to 20
minutes or longer. Meditate daily, if possible, or, as they say about exercise, more days
than not.
First thing in the morning is generally the best time, since it sets a mindful tone for
your day. But you should shower and have your morning coffee or OJ first, since
studies show that it can take a while for the brain to come online, especially if you wake
up to an alarm.
Other good times: during your lunch break and at the end of the workday before dinner.
Find the time that works best for you.
Between formal periods of mindfulness, you can practice moment-to-moment
mindfulness of everyday activities, beginning with the mindful driving and mindful eating
exercises in the Mindfulness Meditation app.
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Q: I feel an intense energy coursing through my body when I meditate, and I find it
distracting and unsettling. What should I do? I get vivid visions and images when I
meditate. What should I do?
Neither visions nor energy necessarily pose a problem, though they can be distracting.
As with anything you experience during meditation, the key is to be aware of what
arises without struggling against it, attaching to it, or believing it. For most people,
this approach may seem counterintuitive, but the truth is, what you resist tends to
persist, and what you allow tends to lose its intensity and pass through. Both energy
and imagery are inherently benign. Remember the general rule of mindfulness: let it be,
with mindful awareness.
If, however, you find that the intense energy or vivid imagery carries over into your
everyday life and makes it difficult for you to function or sleep, you might want to seek
some professional help. (Facilitators should be prepared to refer participants to a
therapist who’s familiar with mindfulness practice and the psychological problems that
sometimes surface. Our expert, Stephan Bodian, is available for phone consultations at
info@stephanbodian.org.)
Q: I have a lot of feelings coming up during meditation, mostly sadness or anger. Is this
OK? Am I doing something wrong?
It’s quite normal for feelings to surface during meditation. If you’re not accustomed to
sitting quietly and attending to your experience, your meditation gives feelings that
were repressed and hidden a newfound opportunity to reveal themselves. From a
psychological perspective, this is a beneficial process that will leave you feeling lighter
and freer, as long as you don’t obsess about the feelings or struggle against them.
Just continue to sit quietly, with gentle, compassionate awareness, and allow them to
arise and pass through.
If you find yourself getting stuck in certain feelings or replaying stories or unresolved
traumas from your past again and again, you might benefit from talking with a
therapist who’s familiar with meditation. (Our expert, Stephan Bodian, is available for
phone consultations at info@stephanbodian.org.)
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Q: For some reason, as soon as I start to meditate I feel anxious, as if I’m afraid
something bad is going to happen. How should I handle my anxiety?
When you meditate, you’re setting aside your usual distractions and defenses and just
being with your experience as it is. If you’re unaccustomed to doing this, you may very
well find it scary because you’re entering unknown territory and don’t know what to
expect. There’s nothing to worry about, however; the practice of meditation has
significant benefits and no dangerous side effects.
Just be aware of the sensations of anxiety and the thoughts that accompany them
without turning them into a problem. As you get comfortable with meditation, the
anxiety will likely diminish—and even if it doesn’t, it’s not necessarily an obstacle to your
meditation.
In general, thoughts, feelings, images, and sensations that arise during meditation are
not problems to be solved or distractions to be eliminated; they’re actually grist for
the mill of your meditation, opportunities to be mindfully present and aware.
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Q: I experience a lot of boredom/ self-doubt/self-judgment when I meditate. What
can I do about it?
In my experience, boredom and self-doubt are signs that you’re not really paying
attention. Refresh the energy of your meditation and pay wholehearted attention to
what’s happening right now, and you’ll find that the boredom and self-doubt fall away
because there’s no longer any space or energy to sustain them.
If your self-judgment focuses on your meditation, you should know that you can’t do
the meditation wrong. Just follow the instructions, do your best, and let go of the rest.
If your self-judgment focuses on other areas of your life, treat it as you would any
other thought—allow it to arise and pass away without believing it or attaching to it.
If your self-judgment contributes to depression, you might consider trying
mindfulness-based cognitive therapy, which has an excellent track record with
depression. Otherwise, just sitting with the judgmental thoughts without getting
caught up in them will gradually loosen their hold over you.
For guidance in bringing mindful attention to your judgments, you can practice the
“Recognize your self-judgments” exercise in the Mindfulness Meditation app.
Q: When I meditate, I feel like all my attention centralizes in my brain, as if I’m looking
down on my experience from above. I can’t relax and let my awareness be natural.
What should I do?
This is a common problem, especially for people with a strong mental orientation. The
key is to learn how to be intimate with your experience as if from the inside, rather
than observing from a distance. Spend most of your meditation time being present for
your sensations, particularly those on the inside of your body. Let go of the sense of
being localized in your head, and allow your awareness to rest in your body, in the midst
of sensations. When you get lost in thought or distancing, gently return to inner
sensing.
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Q: I know I should meditate, but I just can’t seem to motivate myself. I keep
procrastinating and avoiding it, even when I write it on my schedule.
The operative word here is “should.” No one is making you. If you want to motivate
yourself, you need to reconnect with your own reasons for meditating. If you’re doing it
primarily to please someone else, or because your employer told you that you had to,
you’re not likely to develop a consistent practice, unless you look more deeply for your
own motivation. Perhaps you’ve read about the benefits, like reduced stress, happier
mood, better concentration, or emotional intelligence. Remind yourself of your deeper
intentions, and you may actually begin showing up. If not, of course, no problem—
meditation is not for everyone.
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Templates
Email invitation template
Dear [name here],
I would like to invite you to participate in an 8-week mindfulness meditation group in
[location] starting on [date].
If mindfulness is new to you, these are some of the benefits of a regular mindfulness
practice:
• Brain research confirms that mindfulness meditation increases your happiness
and overall wellbeing
• Regular mindfulness practice provides numerous health benefits
• Scientific studies consistently demonstrates the benefits of mindfulness in the
reduction of stress
The group will be based on content from Mental Workout’s Mindfulness Meditation app,
designed world-renowned meditation teacher and a consultant specializing in stress
management and positive psychology, Stephan Bodian. He’s the author of the best-
selling guidebook Meditation for Dummies and the former editor-in-chief of Yoga
Journal.
You can read more about the Mindfulness Meditation app I will be facilitating on:
http://www.mentalworkout.com/store/programs/mindfulness-meditation/
Please contact me on [email or telephone number] if you want to participate. I hope you
will join the group.
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Email follow-up template
Dear [name here],
Thank you so much for your feedback. I am pleased to learn that you will be joining the
Mindfulness Meditation group.
As I mentioned in my first mail to you, the group will have its first session on [date here]
in [location here]. We start at [time here] and the weekly sessions are planned to last
for [minutes here]. Please arrive 5-10 minutes before the session begins to allow the
group to start on time. If possible, wear relatively loose, comfortable clothing that will
allow you to sit and breathe freely.
Before you come to the first session, I suggest that you subscribe to Mental
Workout’s Mindfulness Meditation program for iPhone, Android, Mac, and PC:
http://www.mentalworkout.com/store/programs/mindfulness-meditation/
This program includes detailed instructions, guided meditations, body scans, relaxation
exercises, and inspirational talks, and will be useful in between sessions or when you
can’t make it to a session.
I look forward to seeing you soon.
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Email next step template
Dear [name here],
Thank you so much for your participation in the Mindfulness Meditation group. I hope
that you enjoyed it and that you have started reaping the benefits of mindfulness
practice.
I would like to stay in contact with you and the rest of the group for mutual support on
our mindfulness paths. I have created a [i.e. Facebook Group or newsletter...] that you
can join, if you wish. Let’s keep in touch.
I wish you the best on your personal mindfulness journey.
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