MAPs 1 - Week 3

Track 1: Introductory Meditation. This first meditation begins the class, inviting participants to settle, focus, and arrive. Track 2: Practice Check In. Students ask questions and comment on how their practice went during the week. Track 3: Lecture on Working with Pain: Students learn the mindful approach to dealing with painful physical sensations. Track 4: Ice Cube Meditation. This playful exercise explores physical pain and our reactions to it. (Bring an ice cube in a cup to this exercise) Track 5: Feedback on Ice Cube Meditation: Students report back on their experience with the ice cube meditation. Track 6: Movement meditation. Class learns how to bring mindfulness to their body movements through simple stretching exercises. Track 7: Body Scan and Pain Meditation. Diana teaches a sitting meditation that includes a body scan and how to work with painful sensations. Track 8: Feedback on Sitting Meditation Students share their experience from sitting meditation. Track 9: Loving kindness Lecture and Meditation: Diana explains and teaches loving kindness meditation, a practice for the cultivation of positive emotions.