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This course is based on a series of highly successful workshops that were held over the
course of two years. It is a wonderful development to be able to offer this course as part of the Charter Education Institute’s programme.
In designing this course, the idea was to make it as practical and easy to implement as possible. It is made up of a combination of text, videos, photos, slides and written exercises, with lots of different meditations to try out along the way. All the materials are arranged in four easy-to-follow steps that build on each other to provide a fresh approach to city living.
Step 1: Look at your habits
- How the course works
- Sinterklaas festival in Amsterdam
- The habits that we have
- Neuroplasticity and our habits
- Working with our emotions
- Understanding our emotions
- Some emotional habits
- Managing our emotions
- Something to inspire us
Step 2: Try meditation
- Overview
- Meditation reduces stress and anxiety
- Meditation reduces impulsivity, cravings and addictions
- Meditation increases resilience in hard times
- Meditation increases happiness and optimism
- Why meditate?
- Research into the benefits of meditation
Step 3: Start with compassion
- Making the bridge from meditation to compassion
- Try not to cause harm
- Random acts of kindness
- Enhancing gratitude
- Equanimity and its relationship to compassion
- The things that can block our compassion
- Looking at the benefits of compassion
Step 4: Put yourself in another person’s shoes
- Everybody wants to be happy and to avoid pain and suffering
- Seeing people as just like you
- Learning to put yourself in another person’s shoes
- Tonglen meditation: giving and receiving using the breath
- When you think one person cannot make a difference
- The methods that we learnt
- Making these techniques part of your life
- Some resources from Awareness in Action
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