CMP+ +Practice+Syllabus

The Complete Mindfulness Program
(MBSR/MBCT)
A science-based mindfulness training to strengthen your focus,
build self-awareness, reduce stress & increase wellbeing!
Practice syllabus
The Complete Mindfulness Program © Stan Cerulus 1

Topic 1: Rediscovering Here & Now
Practice syllabus

Practice Overview Week 1: Rediscovering Here & Now
Meditation: The Breath
• This week you can practice with the Breath meditation. See if you can set the goal to
practice with this meditation at least once a day. The meditation practice you did while
going through the section counts as the first one.
• You will find the audio version of this meditation (and all others) under section 12
• You can download these meditations onto your computer or smartphone, so you can play
it at any time without need for an internet connection
Daily Life: Mindful Activity
• During this week you can choose at least 1 activity each day that you might tend to
do on Autopilot (e.g. eating, showering, walking, driving, cooking, brushing teeth,...)
• See if you can pay some extra attention to this activity when you do it
• To help you stay present during the activity, you can make use of Anchors
Body anchors, for example:

- Eating: the taste of the food
- Driving: feeling hands on the wheel
- Showering: feeling the water on your skin
- Walking: sensations of your feet touching the ground
Mind anchors, such as:

- Naming the activity (e.g. walking: "left-right", breathing: "in-out",...)
- Counting (e.g. walking or breathing: "one, two, three..., ten" and restarting with "one")
• See if you can approach this activity with a Beginner's Mind, with an open, curious and
non-judgmental attitude

Setting your Practice up for Success
• An important goal for this week will be to set up your Practice Routine
• For your meditation, see if you can decide on a fixed time and place to meditate
For more info and tips, feel free to refer back to the lecture in Section 2 on ‘Establishing your
Meditation Routine’.
• Throughout the program - and especially in the first few weeks – you may run into
challenges to your meditation practice. See if you can find solutions for to overcome them
For more info and tips, feel free to refer back to the lectures in Section 2 on ‘Challenges to your
meditation routine’ and ‘overcoming the meditation challenges’.
• It can be very useful to use reminders or a habit app, both for your meditation and daily
life practice
For more info and tips, feel free to refer back to the lecture in Section 2 on ‘Reminders’ and ‘Habit
Apps’.
• Finally, I can warmly encourage you to fill out the Practice Journals for Week 1. You will
find them on the next pages. Writing down your experiences can be a powerful tool to
reflect on how things are going and what you have learned. It can lead to insights and keep
us motivated to keep a stable routine going.
For more info and tips, feel free to refer back to the lecture in Section 2 on using the ‘Practice Journal’

Meditation Journal week 1: The Breath
Date My experiences during My experiences after

the meditation the meditation
E.g. Monday E.g. I noticed my mind was very distracted, I E.g. I feel content about having taken the
September 12th kept on thinking about what happened time to practice. I notice a thought
yesterday. At times I noticed myself becoming ‘meditating is not easy’. I notice my mind is
impatient with the practice, but felt more calm a bit clearer.
towards the end

Daily Life Journal week 1: Mindful Activity
Date Activity & Anchor My Experiences
E.g. Monday E.g. Activity: Brushing teeth E.g. I was surprised how often my mind got lost in thinking
September 12th Anchor: sensations of during this activity. I decided to add an anchor for the mind
toothbrush touching teeth (naming the experience as ‘brushing, brushing, brushing’ in
my mind. I did feel a bit more present after the activity.

Topic 2: Exploring Body & Mind
Practice syllabus

Practice Overview Week 2: Exploring Body & Mind
Meditation: Body Scan and Senses
• This week you can alternate between the Body Scan and the Senses meditation.
• The Body Scan can either be practiced lying down or sitting up (the same is true for most
other meditations as well).
• See if you can practice with one of these meditation at least once a day. Make sure to give
practice with the Body Scan, at least 3 times, as it is an important foundational practice. The
meditation practice you did while going through the section counts as the first one.
• You will find the audio version of these meditations (and all others) under section 12,
where you can also download them to your computer or smartphone.
Daily Life: Awareness Pause
• This week you can take at least 3 moments throughout the day to pause and observe
what your are experiencing in this moment:
o Which sensations do I feel?
o Which emotions are present?
o Which thoughts do I notice?
• Each time you can notice & name: observing or feeling first, and then giving it a name in
your mind (e.g. pressure, anger, memory,…)
• See if you can approach this activity with a Beginner's Mind, with an open, curious and
non-judgmental attitude

Setting your Practice up for Success
• See if you can continue to meditate at a fixed time and place. It is fine to change it up
from time to time as well, but having a fixed routine will really help you to build the habit.
For more info and tips, feel free to refer back to the lecture in Section 2 on ‘Establishing your
Meditation Routine’.
• Continue to keep an eye out for challenges to your meditation practice. What can you do
to overcome these challenges?
For more info and tips, feel free to refer back to the lectures in Section 2 on ‘Challenges to your
meditation routine’ and ‘overcoming the meditation challenges’.
• Keep making use of reminders or a habit app. For example, it can be quite useful to set 3
daily alarms on your phone reminding you to take an Awareness Pause.
For more info and tips, feel free to refer back to the lecture in Section 2 on ‘Reminders’ and ‘Habit
Apps’.
• Below you will find the Practice Journals for Week 2. It can for example help to have your
practice syllabus next to your meditation spot or next to your bed so you are reminded to
write something down.
For more info and tips, feel free to refer back to the lecture in Section 2 on using the ‘Practice Journal’

Meditation Journal week 2: Body Scan

E.g. Monday E.g. I noticed my mind did not get distracted that E.g. I feel more relaxed now, also sleepy. I feel
September 12th much in the beginning, but more towards the end. a bit frustrated about having fallen asleep. I
At some point I noticed the thought ’this takes so also found it an interesting experience. I notice
long’. Towards the end I fell asleep, I must have a thought: ‘there is so much to feel in the
dozed off for a bit. After that I decided to keep my body!’
eyes open, which helped me to stay awake.

Daily Life Journal week 2: Awareness Pause
Date Situation Emotions Sensations Thoughts
What was happening? Happy/Sad, Calm/Anxious, Angry, Body: Pressure, Tingling, Warm/Cold Remembering, Planning, (Dis)liking,
Excited, Bored, Surprised, Curious, Pain, Itchy, (Dis)comfort,… Evaluating, Worrying, Daydreaming
Jealous, Disgusted… Senses: Seeing, Hearing, Smelling, Wishing, Analyzing, Describing …
Tasting, Touching
E.g. Monday E.g. I was going for a walk in E.g. I felt quite relaxed and happy, E.g. My body felt relaxed and I noticed E.g. This is a lovely walk (liking/pos.
September the park. It was a beautiful and curious about what was how fresh air touched my face. I saw the judgment), I will do this more often
12th day, I was off from work. happening around me trees and clouds, I heard the birds (planning), I wish my friend had
chirping; I smelled the scent of flowers joined me (wishing),…
The Complete Mindfulness Program © 2020 Stan Cerulus 14

Topic 3: Reducing Stress Mindfully
Practice syllabus

Practice Overview Week 3: Reducing Stress Mindfully
Meditation: Mindful movement
• This week you can practice with mindful movement once a day. You can also alternate with one
of the meditations from the previous weeks. The movement practice you did while going
through this section counts as the first one.
• If you do any sports (e.g. walking, running, swimming, gym, yoga,…), see if you can bring some
extra level of mindfulness to these activities, by paying attention to your body sensations from
moment to moment.
• You will find the video of this practice under section 12, where you can also download it to your
computer or smartphone.
• Below you will also find the meditation journal for this week
Daily Life: STOP exercise
• This week you can take at least 3 moments throughout the day to STOP.
• Below you will find a one-pager showing the different steps of this practice
• You will also find the audio version of this practice under section 12
• A stop exercise can be practiced in roughly 3-5 minutes. The audio meditation is a longer version,
which you can use to be guided through the various steps.
• In addition, you can also find a one-pager of the anti-stress toolkit below. It shows a number of
suggestions of tools that can go into the kit, and leaves space for you to add and add things that
work for you
• On the next page you will also find the sheet ‘What are the main stressors in my life?’. It outline
various possible internal and external stressors and leaves space for you to add your main
stressors
• Below you will also find the daily life journal for this week

What are the main stressors in my life?
External Stressors Internal Stressors
_____________________________________________ ____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________
_____________________________________________ _____________________________________________

The STOP exercise
1. Stop and Scan

• Emotions:
• Sensations:
• Thoughts:
2. Take a Breath
• Bring your attention to the rising and falling movements of the belly
• When the mind returns to stressful thoughts, simply become aware of this, then bring the mind back to
the breath
• This allows the mind to let go of its fixation on the stressful situation
3. Open your Attention

• First to your body as a whole
- Noticing the various sensations in the body
- Letting your attention rest with the body
• Then to the space around you

- See if you can become aware of the larger space around your body, sensing its openness. You can
also open your eyes and let in the visual space around you
- Letting your attention rest in this open space
- Expanding attention outward creates mental ‘space’ and relaxation
4. Proceed with your Activities

• Notice the effects of the exercise
• What can you do right now to further reduce Stress?

My Anti-Stress Toolkit
Mind Body
- STOP exercise - Deep Breathing
- Meditation - Sports
- Positive Attitude towards Stress - Movement Therapies (e.g. Yoga, Tai Chi)
- Healthy Social Contact - Going into Nature
- Getting Organized - Relaxing Bath or Shower
- Listening to Music - Eating Healthy
- Writing - Drinking a Relaxing Tea
- -
- -
- -
- -
- -
- -

Meditation Journal week 3: Mindful Movement
Date & My experiences during My experiences after

Meditation the meditation the meditation
E.g. Monday E.g. I noticed that by moving I could stay focused E.g. I feel more ‘in my body’ than before the
September 12th on the practice more easily. When I felt pressure or practice. This feels pleasant. I notice thoughts
Movement pain, I noticed worries coming up. I noticed a coming up about what activity I will do now.
thought ‘these movements do me well’.

Daily Life Journal week 3: STOP exercise
Date Situation What did I notice during the exercise? What do I notice after the exercise?
What was happening? Sensations-Emotions-Thoughts Calm or Restless? Empowered or discouraged?

Focused/Distracted? Energetic/tired? Insights?
E.g. Monday E.g. I was at work and one hour E.g. Emotions: anxious, frustrated, overwhelmed E.g. I notice that after doing the exercise my mind
September 12th before the end of the day I Sensations: pressure on my chest; turning of my stomach is starting to calm down a bit. I feel less
received a new task that needed Thoughts: This will take me hours (worry), Why does this overwhelmed, although I can still feel the
to be completed today. always happen to me (complaining), I want to be home sensations in my body. I will see if I can find a
early (desire) solution.

Topic 4: Releasing Difficult Emotions
Practice syllabus

Practice Overview Week 4: Releasing Difficult Emotions
Meditation: Mountain and Lake
• This week you can alternate between the mountain meditation and the lake meditation.
The meditation practice you did while going through this section counts as the first one.
• The sitting posture of the mountain meditation embodies wakefulness and stability,
whereas the lying down posture embodies more relaxation and openness. So you can
choose depending on which qualities you prefer to connect with at that time!
• You will find the audio versions of these meditations under section 12, where you can also
download them to your computer or smartphone.
Daily Life: RAIN and STOP
• This week you can continue to practice with the STOP exercise. You can do it at fixed times
as last week, but you can also try it out when you are facing a difficult situation.
• When you are experiencing a difficult emotion, you can also practice with the RAIN
exercise. On days where you practice with the RAIN meditation, this also counts as your
daily meditation.
• Below you will find a one-pager showing the different steps of the RAIN practice

The RAIN exercise
1. Recognize (Awareness Pause)
• Emotions:
• Sensations:
• Thoughts:
2. Allow & Accept
• How you feel
• What happened
• Yourself
3. Investigate
• Your thoughts (is this true?)
• Your deeper inner world
- Fears:
- Desires:
- Beliefs:
4. Non-Identify (or Natural Awareness)
• Noticing the results of the previous steps
• Realizing that you are not your emotions & thoughts
• Simply resting in awareness

Meditation Journal week 4: Mountain & Lake

E.g. Monday E.g. I enjoyed relating to this image, and it gave me E.g. I feel more centered, but also a bit stiff
September 12th a sense of grounded-ness. I did experience some here and there. Also I feel satisfied that I took
Mountain sitting pain towards the end. the time to meditate.

Daily Life Journal week 4: RAIN and STOP
Date & Situation What I noticed during the exercise How I felt after the exercise
Exercise
What was happening? Sensations-Emotions-Thoughts Calm or Restless? Centered or overwhelmed?
Focused/Distracted? Energetic/tired? Insights?
E.g. Monday E.g. I had a problem at work E.g. Emotions: anger, sadness E.g. The allowing part helped to let go of some of the
September 12th today, and when I got home my Sensations: lump in throat, turning stomach, felt hot tension. When investigating my thoughts I noticed just
RAIN partner told me I handled it all Thoughts: how dare (s)he say that, (s)he is supposed how they were dramatizing what happened. I still feel
wrong. We had a fight. Afterwards to be on my side, (s)he is such a … upset, but less. I intend to talk with my partner about it
I decided to practice with RAIN. in the morning.

Topic 5: Communicating mindfully
Practice syllabus

Practice Overview Week 5: Communicating Mindfully
Meditation: Thoughts
• This week you can practice with the Thoughts meditation once a day. You can also
alternate with any of the meditations from the previous weeks. The meditation practice you
did while going through this section counts as the first one.
• You will find the audio version of this meditation under section 12, where you can also
download it to your computer or smartphone.
Daily Life: Mindful Communication
• This week you get to apply mindfulness in your communication with others.
• What happens when you bring some extra attention to an interaction with someone? What
happens when you mindfully listen or mindfully express yourself?
• When you are in a conflict with someone, see if you can apply some of the steps of the
‘Mindfully in conflict’ practice, such as STAR or Non-Violent Communication (NVC)
• Below you will find a one-pager showing the different steps of the ‘mindful approach to
conflict’ exercise

A Mindful Approach to Conflict
1. Stop and Scan
• Thoughts:
• Emotions:
• Sensations:
2. Listening: STAR
• Stop your impulse to interrupt
• Take a breath (using the breath to stay present and centered)
• Ask further questions (e.g. so if I understand correctly…?)
• Respond
3. Expressing: Non-Violent Communication (NVC)
• Observation: what did the other person do?
• Feeling: how did this make you feel?
• Need: why did this make you feel this way?
• Request: what do you want the other person to do now?
• Reverse: Getting the same information from the other person!
4. Apologizing and Forgiving
• Can I apologize for what I did? Is the other person able to apologize?
• Can I forgive the other person? Is the other person able to forgive me?

Meditation Journal week 5: Thoughts

E.g. Monday E.g. I found it difficult to observe thoughts within E.g. I feel a bit confused, but also curious. I
September 12th getting lost in them. Sometimes thoughts came as notice questions coming up, e.g. ‘how does
Thoughts images. I also noticed moments where there seemed this work?’.
no thoughts present.

Daily Life Journal week 5: Mindful Communication
Date Situation How did I bring Mindfulness How did I feel during the Communication
to the Communication? and afterwards?
What was the communication Full attention? Internal Awareness? Sensations? Emotions? Thoughts?
about, with whom? … Mindful Listening? Mindful Expression? …
E.g. Monday E.g. My house mate and I talkd E.g. I took the time to sit down with him/her and to E.g. I noticed I felt anxious before the talk, my throat
September 12 about who needs to do what chores listen to his/her point of view as well as possible. I tried felt tight, I noticed tingling in the stomach. Afterwards
around the house. to stay in touch with what I was feeling while listening. I felt glad that we talked. I felt more relaxed and
When the conversation got a bit heated, I shared my noticed the thought ‘good that we had this
point of view by following some of the steps of NVC. conversation’

Topic 6: Cultivating Kindness & Gratitude
Practice syllabus

Practice Overview Week 6: Cultivating Kindness & Gratitude
Meditation: Kindness
• This week you can practice with the Kindness meditation once a day. The meditation
practice you did while going through this section counts as the first one.
Daily Life: Acts of kindness
• This week you get to experiment with acts of kindness. What happens when you set an
intention to do a few kind gestures each day?
• Below you will find a one-pager showing a roadmap with outlining some elements that can
lead to us acting kindly

A Roadmap to Kind Action
1. Setting your Intention (Goal)
• If the goal is specific, it will be easier to act in those particular circumstances

E.g. Today I will give a compliment to 3 people I meet
• It can be useful to start off with small and manageable goals
2. Finding Opportunities and Taking Action
• Is this a situation in which I can act according to my intention or goal?
• This requires us to be mindful of our environment

- What is happening around me?
- What do I see? What do I hear?
• It can also be useful to practice empathy

- How would I feel if I were in his/her situation? (sensations/emotions/thoughts)
- Empathy can serve as an extra motivator to take action
3. Being Self-Aware
• Actions: Is my behavior in line with my intention to be kind?

• Emotions:
• If not, what emotions are causing this? E.g. feeling nervous, irritated, not ready,…
• If yes, how does this make me feel? E.g. happy, proud moved, connected,…
• Sensations: Where do I feel these emotions in the body?
• Thoughts: Which thoughts come up?
4. Being Accepting, Patient and Persistent
• If I missed an opportunity to act kindly, there is no need to criticize myself

• Instead, I can simply set the intention to act differently next time around
• With practice and persistence acting kindly can become second nature

Meditation Journal week 6: (Loving)kindness

E.g. Monday E.g. At first I was fully engaged in the practice, but E.g. I feel more connected to the people I
September 12th towards the end my mind started to drift more. I felt brought to mind, and that gives me a warm
resistance to send the messages to the person I feeling. I do notice thoughts saying ‘I need to
have a difficult relationship with. But this did seem practice more to get better at this.’
to change a bit as I sent this person these wishes

Daily Life Journal week 6: Acts of kindness
Date Intention & Result What did I notice before doing the act? What did I notice during and after the act?
What Kind Acts do I plan to do? Sensations? Emotions? Thoughts? How did other person respond? How did I feel?
Did I manage to do it? If not, why?
E.g. Monday E.g. Giving compliments to at E.g. I noticed I felt nervous but excited to do it. My E.g. One person looked confused, the other two
Sept 12th least 3 strangers I cross -> I did it! throat felt tight and my mind looked for excuses not pleasantly surprised! After giving each compliment I felt
to do it. But I decided to still go ahead with it. relieved, but also proud. There was the thought: ‘I
should do this more often’.

Topic 7: Boosting Happiness
Practice syllabus

Practice Overview Week 7: Boosting Happiness
Meditation: Gratitude
• This week you can practice with the Gratitude meditation once a day. The meditation
practice you did while going through this section counts as the first one.
Daily Life: Thanking
• This week you get to experiment with expressing gratitude to others. What happens when
you set an intention to thank one or more people every day?
• As with the acts of kindness, it is good to be specific about your goal. How many people do
you want to thank today? What do you want to thank them for? When will you do this?
How will you do this?
• It can be good to start off with small and manageable goals
• You can also use mindfulness to become aware of opportunities during the day to thank
others. And if you missed an opportunity to thank someone, there is no need to criticize
yourself. There will be other opportunities for sure!
• In addition, you can also find a one-pager of the Happiness toolkit below. It shows a
number of suggestions of tools that can go into the kit, but leaves space for you to add and
add things that make you happy.

My Happiness Toolkit
Feel Good Flow Awareness Other

What makes you feel good? In what can you lose yourself? What helps you grow? What else makes you happy?
- Smiling - Meditation - Mindfulness - Communities
- Hobbies & Sports - Hobbies & Sports - Kindness - Purpose
- Positive Social Contact - Work? - Gratitude -
- - - -
- - - -
- - - -
- - - -

Meditation Journal week 7: Gratitude

E.g. Monday E.g. I started the meditation in an irritable mood. As E.g. I know seem to feel a bit warmer in my
September 12th I practiced I started to become more aware of how body and mind. The guilt is not there so
well-off I am. I noticed some guilt coming up for much anymore. I feel calmer but I do notice I
having been in a bad mood before, and I tried to feel tired so I might rest for a bit.
just allow this guilt to be there without fighting it.

Daily Life Journal week 7: Thanking
Date Intention & Result What did I notice before thanking? What did I notice during and after thanking?
Who do I plan to thank? Sensations? Emotions? Thoughts? How did other person respond? How did I feel?
Did I reach my goal? If not, why?
E.g. Monday E.g. Thanking my mother for E.g. I noticed I felt nervous but excited to do it. My E.g. My mother was pleasantly surprised! She said it
Sept 12th always being there for me throat felt tight and my mind looked for excuses not was very nice of me. After doing the thanking I felt a
-> I did it! to do it. But I decided to still go ahead and do it. warm rush going through my body and thought
‘What a nice feeling!’

Topic 8: Realizing Who You Are
Practice syllabus

Practice Overview Week 8: Realizing Who You Are
Meditation: Self-inquiry
• This week you can practice with the Self-inquiry meditation once a day. You can also
alternate with any of the meditations from the previous weeks. The meditation practice you
did while going through this section counts as the first one.
Daily Life: Observing Ego
• During this last week of the program, you can choose to observe your ego or personality,
the thoughts and stories you may have about who you are.
• You can pay extra attention to thoughts starting with ‘I am…’, as they can show you some
of the definitions and beliefs you may have about yourself.
• When you observe such thoughts, you can ask yourself the question: Are these thoughts I
have about who I am really true?
• If you like you can take this experiment even further, by observing how your ego leads to
suffering. For example:
- When you notice frustration about how things are in this moment, ask yourself: How is
the ego fueling this frustration?
- Or when you get into an argument with someone, ask yourself: How is the ego involved
in this?

Meditation Journal week 8: Self-Inquiry

E.g. Monday E.g. I noticed curiosity when asking the question Who E.g. I feel generally wakeful, but also a bit
September 12th am I. No clear insight came up. I experienced a few confused. I notice that I want to explore
Self-inquiry moments of something like a silence. I noticed my this question further. The thought comes
mind often wanted to answer some of the questions up ‘I will look up some more information
with a lot of thinking. about this’.

Daily Life Journal week 8: Observing Ego
Date How did I become aware of my Ego? What did I notice afterwards?
Did you think or say something in particular? Sensations-Emotions-Thoughts? Insights?

Did something happen?
E.g. Monday E.g. I got into a conflict with a colleague at work, who E.g. I found this insight to be somewhat
September 12th then called me ‘arrogant’. I noticed anger and liberating. Why did I take this so personal?
judgmental thoughts (how dare he/she call me that, Holding on to wanting to be ‘good’ or
he/she is such a …). When I afterwards looked back on ‘liked’ seems to sometimes create suffering.
the experience, I noticed how my reactions were
coming from my ego, defending itself.

Congratulations on completing the course!

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The Complete Mindfulness Program

The Complete Mindfulness Program © Stan Cerulus 1

The Complete Mindfulness Program © Stan Cerulus 2

Meditation: The Breath

Daily Life: Mindful Activity

Body anchors, for example:

Mind anchors, such as:

The Complete Mindfulness Program © Stan Cerulus 3

The Complete Mindfulness Program © Stan Cerulus 4

Date My experiences during My experiences after

The Complete Mindfulness Program © Stan Cerulus 5

Date Activity & Anchor My Experiences

The Complete Mindfulness Program © Stan Cerulus 7

The Complete Mindfulness Program © Stan Cerulus 9

Meditation: Body Scan and Senses

Daily Life: Awareness Pause

The Complete Mindfulness Program © Stan Cerulus 10

The Complete Mindfulness Program © Stan Cerulus 11

Date My experiences during My experiences after

The Complete Mindfulness Program © Stan Cerulus 12

Date Situation Emotions Sensations Thoughts

The Complete Mindfulness Program © 2020 Stan Cerulus 14

The Complete Mindfulness Program © 2020 Stan Cerulus 16

Meditation: Mindful movement

Daily Life: STOP exercise

The Complete Mindfulness Program © 2020 Stan Cerulus 17

External Stressors Internal Stressors

The Complete Mindfulness Program © 2020 Stan Cerulus 18

1. Stop and Scan

3. Open your Attention

• Then to the space around you

4. Proceed with your Activities

• What can you do right now to further reduce Stress?

The Complete Mindfulness Program © 2020 Stan Cerulus 19

- STOP exercise - Deep Breathing

- Healthy Social Contact - Going into Nature

- Getting Organized - Relaxing Bath or Shower

- Listening to Music - Eating Healthy

- Writing - Drinking a Relaxing Tea

The Complete Mindfulness Program © 2020 Stan Cerulus 20

Date & My experiences during My experiences after

The Complete Mindfulness Program © 2020 Stan Cerulus 21

What was happening? Sensations-Emotions-Thoughts Calm or Restless? Empowered or discouraged?

The Complete Mindfulness Program © 2020 Stan Cerulus 23

The Complete Mindfulness Program © 2020 Stan Cerulus 25

Meditation: Mountain and Lake

Daily Life: RAIN and STOP

The Complete Mindfulness Program © 2020 Stan Cerulus 26

1. Recognize (Awareness Pause)

2. Allow & Accept

• How you feel

• Your thoughts (is this true?)

• Your deeper inner world

4. Non-Identify (or Natural Awareness)

• Noticing the results of the previous steps

• Realizing that you are not your emotions & thoughts

• Simply resting in awareness

The Complete Mindfulness Program © 2020 Stan Cerulus 27

Date & My experiences during My experiences after

The Complete Mindfulness Program © 2020 Stan Cerulus 28

The Complete Mindfulness Program © 2020 Stan Cerulus 30

The Complete Mindfulness Program © 2020 Stan Cerulus 32

Daily Life: Mindful Communication