Dot Be Foundations
Dot B Foundations Mindfulness course: A practical guide to finding peace in a frantic world' Register for our Next CourseSummary
Dot Be follows the same process as Mindfulness Based Cognitive Therapy, but was specifically designed for teachers and involves shorter meditation practices and does not include a full days practice on week 7
Course Outline
| Week | Theme | Overview / Intention | Activities for sessions (1hour 30 mins minimum) | Home practice |
| 1 | Waking up to the Autopilot | To raise awareness of the range of activities we perform in everyday life on autopilot. This session uses food as a way to tune into peasurable experiences and to begin to recognise how being more embodied in our every day experience can help support us in a range of ways. This session supports the development of focused concentration through mindfulness practice | Introductions; Rasin exercise, Mindfulness of body and breath practice, theory of practice, set home practice. | Chapter 5 of ‘Frantic World’ book; 15 minute guided practice daily, ‘habit releaaser’ and mindful mouthfuls. |
| 2 | Bringing Curiosity to Our Experience | To strengthen the link between mind and body. This includes recognising physical reactions to thoughts and emotions, using the body as an ‘early warning system’ and using the body as an ‘anchor’ for stability. | Arrival grounding practice, home practice review, ‘Animal minds activity and attenborough attitude’ Body scan practice, tuning into enjoyable moments, set home practice | Chapter 6, body scan practice daily, tune into enjoyable moments, use of ‘dot be’ strategy during the day. |
| 3 | Mindfulness in Daily l.ife | To intentionally bring mindful awareness to our daily activites – finding ways to weave short practices into our day and support bringing attitudes of curiosity and kindness towards our experience | Arrival breath and body practice, home practice review, mindful standing, stretching and walking, development of dot b practice, set home practice, closing practice and poem. | Chapter 7, Mindful movement and breath and body practices daily, create a dot b buddy, mindful walking. |
| 4 | Tuning into Thoughts and Feelings | To recognise the connection between thoughts, emotions and body sensation and actions. To recongise habitual thought patterns and reactivity. To develop strategies to support challenging unhelpful habits. | Arrival sounds and thoughts practice, home practice review, exploring experience and thought patterns, bus top practice and enquiry, set home practice, closing practice and poem. | Read chapter 8, breath and body and sounds and thought practice daily, dot b during the day |
| 5 | Explorng difficulty: Building resilience | To encourage the building of steadiness and resilience in challenging circumstances, using the the strategies developed from the first four themes. | Arrival practice of exploring difficulty, home practice review, aikido demo/ theory of dealing with difficulty, shockball, home practice, Guesthouse poem | Read chapter 9, boreath and body, sounds and thoughts and exploring difficulty practice. dot b during the day, feedback form. |
| 6 | Relating to ourselves and others | To encourage skillful responses when dealing with people we may find challenging. To open and curious to the attitudes we bring to both ourselves and how we treat others. | Arrival practice including 50:50 awareness, home practice review, analysis of a difficult communication, mindful communication practice, befriending meditation, set home practice, clsoing practice and poem | Read chapter 10, breath and body (or silent practice) and befriending practice. Random acts of kindness, 50:50 awareness during communication. |
| 7 | Developing balance in Our Lives | To reflect on how we spend our time and use mindfulness to ensure we include a range of nourishing activites in our every day life to further support our own resilience. | Opening practice – choice. Home practice review, exploring theory – ‘hot air balloon’, dot b and take action, setting intentions for final week, closing practice and poem. | Home practice of your choice, dot b and take actions, practise rebalancing. |
| 8 | Mindfulness and the rest of Your Life | To reflect on learning experiences from the previous sessions and draw conclusions on how to incorporate mindfulness into our future experience. | Opening mindful movement and dot b practice, home practice review, relection activity, body and breath reflection meditation, letter to future self, open discussion and where next, clsoing practice and poem. | Open choice 🙂 |