Moody Mindfulness for Resilient Shades

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Everyday Mindfulness 10-Week Course

Everyday Mindfulness is the best choice for everyone! This self-paced mindfulness course  is built for mindfulness practitioners of all experience levels. Each of the ten sessions is completely online and self-paced. The lectures are recordings of the presentation with a guided meditation practice you’ll be able to watch start/stop in whatever way works best forEveryday Mindfulness 10-Week Course

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Everyday Mindfulness is the best choice for everyone!

This self-paced mindfulness course  is built for mindfulness practitioners of all experience levels.

Each of the ten sessions is completely online and self-paced. The lectures are recordings of the presentation with a guided meditation practice you’ll be able to watch start/stop in whatever way works best for you. An audio recording of the guided meditations is also included.

Student Workbook Designed to keep students engaged in developing their daily mindfulness practice, the accompanying workbook provides pages for journaling, writing prompts, self-guided meditations, and supplementary information on the physical and emotional aspects of developing mindfulness. Students may access the entire workbook, either printed or in PDF form, to have options for some kind of formal practice each day between sessions. However, at the end of each session only particular pages that work best with the presentation and content plans specific to that session.

Course Frequency
Each session is designed to be delivered over a 90-minute setting, however, you may start, pause, stop, and return to the course at any time. The cadence of the course is typically once a week, although you can choose to study more or less frequently based on preference.

Required Materials

  • Computer/phone/tablet with audio
  • Internet connection (some sessions have links to website resources, videos, or guided audio online)
  • Writing materials and writing instruments (most sessions)
  • Safe and adequate space to conduct a mindfulness walk (Session 2)
  • You’ll simply need a quiet, comfortable space free from distractions.

Everyday Mindfulness

Session 1

Introduction to Mindfulness
19:53 minutes

Welcome to the Everyday to Mindfulness course! During this course, we believe that experience is key. We will not only provide a comprehensive overview of mindfulness and its benefits, but we will also guide you through your own personal practice, using a praxis approach. This means that we will connect your experiences with new learning to ensure maximum understanding and growth. Our focus on the development of insight through practice will remain a central part of this course, as we aim to provide you with the tools necessary to incorporate mindfulness into your daily life. Thank you for embarking on this journey with us.


  • Understand the physical and emotional benefits of mindfulness and mindfulness practice.
  • Complete a Breath Awareness Meditation
  • Understand the definitions of "focused attention" and "the present moment"
  • Complete a Grounding Meditation
  • Complete a Feel Your Feet Meditation
  • Review the importance of daily practice

Session 2

Mindfulness of Body
90 minutes

Welcome to our session! We often find ourselves disconnected from our bodies, thinking that our minds have control over everything. But the truth is, our thoughts and emotions are deeply intertwined with our physical selves. Our bodies have a language of their own, constantly communicating with us and providing important information for our well-being.

To truly be present and in tune with our surroundings, we need to establish a strong connection with our senses. Mindfulness cannot be achieved through thinking alone. It's only when we understand, acknowledge, and embrace our bodies that we can truly live mindfully.

In this session, our goal is to help you deepen your connection with your body by being aware of both pleasant and unpleasant sensations and emotions. We want to create a safe space, so please be mindful of any discomfort that may exceed your comfort zone. If you feel comfortable doing so, you can share any past trauma that may make it difficult or scary to focus on your body. Remember, self-acceptance is key, and as a teacher, it's important for you to recognize your own boundaries and limitations. If needed, we have mental health resources available which you can share with your students.

Let's embark on this journey together and rediscover the incredible wisdom and strength our bodies hold! . In the event of an emergency, a list of local (TEXAS RESIDENTS) and national mental health resources in the lesson materials.
  • Self-assess for trauma, triggers, or other physical concerns with body-centered mindfulness
  • Connect body and mind in a guided body scan
  • Make space for pain and discomfort
  • Complete a mindful walking exercise
  • Complete a mindful listening exercise

Session 3

Mindfulness of Emotions
90 minutes

In Session 3, we're going to continue building on what we learned in Session 2 about emotions during meditation. We'll be focusing specifically on developing emotional awareness, which means being able to identify and manage all kinds of emotions – even the unpleasant ones.

We believe it's important to remind everyone that feeling emotions is a natural, necessary part of life. Our goal is to empower you to welcome all emotions, rather than fear them. By doing so, you can learn to observe your emotions neutrally and find a better balance in life.

Please note that everyone responds differently to this kind of material – some of you may be familiar with emotional self-reflection, while others may be encountering these ideas for the first time. If you encounter any difficulties or unpleasant emotions, please be mindful of your personal and professional boundaries. 


  • Define and understand "emotional awareness"
  • Complete a short emotional meditation practice
  • Complete a longer emotional body scan
  • Complete a guided self-awareness journal exercise
  • Define and understand "self-managment"
  • Complete a self-management guided practice

Session 4

Being with What's Difficult

Session 5

Loving Kindness and Compassion
90 minutes

We all know that sometimes learning or practicing mindfulness can bring up some not-so-great feelings, thoughts, or memories. But guess what? That's totally normal! In fact, it's all part of being human. The cool thing is, we can actually learn to embrace these experiences and let them go as we become more present in the moment.

In this session, we'll help you keep building your tolerance and your ability to manage your own emotions by inviting and exploring a range of feelings and sensations - from the not-so-great ones to the totally neutral ones and even the really great ones. Instead of being judgmental or rating them, we'll teach you how to simply observe and release them. It's all about finding your own balance and being open to everything that comes your way. So let's dive into this journey together!


  • Define "judgment" and understand how it is an obstacle to mindfulness
  • Define and understand managing unpleasant emotions
  • Build tolerance for experiencing emotions and sensations
  • Practice sitting with a difficulty without solving it
  • Understand resistance and avoidance to unpleasant emotions or sensations
  • Practice labeling "unpleasant", "neutral", and "pleasant" experiences

Session 6

Mindfulness For Communication and Leadership

Hey there! In today's session we're going to be talking about two topics that are closely connected: communication and leadership. Over the past few sessions, we've been practicing mindfulness as a way to help us deal with difficult emotions and feelings. Today, we're going to explore how we can use these mindful practices to improve our relationships and interactions with others, whether it's at work, school, or in our personal lives.

The focus today is on building healthy boundaries while still showing compassion for others. We'll learn how to avoid losing ourselves in an effort to help others and how not to approach conversations with the goal of winning. When we practice mindfulness with others, we can develop empathy, acceptance, and true compassion for the people and situations we encounter.

I hope you're as excited as I am to learn and grow together in this session!


  • Understand the distinction between "compassion" and emphathetic distress"
  • Practice a guided mindful conversation
  • Practice mindful listening
  • Understand the 3 levels of a difficult conversation
  • Understand and apply methods to prepare for difficult conversations
  • Practice a compassion and "just like me" meditation for empathy and healthy boundaries

Session 7

90 minutes

Let's remember that resilience is not something we achieve once and then we're done. It's a continuous journey, just like practicing mindfulness. We don't become resilient overnight and stay that way forever. We're not trying to become invulnerable to pain or distress. Instead, resilience is a cycle - we build it, strengthen it, rely on it when faced with challenges, and then strengthen it again.

The practices in this session are aimed at exploring resilience not as a way to toughen ourselves up for battle, but as a mindset that helps us stay calm, balanced, clear, and kind in the face of challenges. Strength and fortitude are inner resources that enable us to offer compassion. So come join us in this session as we delve into the art of resilience and discover how it can bring more peace and kindness into our lives.


  • Understand the definition of "resilience"; "emotional resilience"; "cognitive resilience"; and "inner calm"
  • Reframe disappointment and setback as normal occurrances that can be met with compassion and loving kindness
  • Understand the components of RAIN and practice applying the steps in a resilience meditation
  • Acknowledge negative self-talk and meet it with empathy and compassion
  • Strategically prepare phrases or mantras for anchor phrases

Session 8

Mindfulness For Anxiety
90 minutes

In this session, we're all about finding ways to feel more relaxed and at ease. Our focus is on understanding anxiety and learning how to manage it in a gentle and compassionate way. We'll explore different techniques to help bring a sense of calm and present-moment awareness to those moments when anxiety takes hold. Please note that the practices we'll be exploring are not intended to diagnose or clinically treat anxiety, but they can definitely help us feel more grounded and peaceful. 


  • Understand the definition of "anxiety"
  • Understand the distinctions among "anxiety", "fear", "worry", and "rumination"
  • Identify sources of anxiety and anxiety triggers
  • Locate and rate anxiety in the body
  • Separate anxious thoughts from emotions, sensations, and the self

Session 9

Mindfulness for Work and Career
90 min

In this session, we'll be exploring the concept of mindfulness in the context of work and career. Everyone's workplace is different, ranging from corporate settings to classrooms, job sites, volunteer venues, or even in-home environments. But regardless of the specific place of work, what's important is how we communicate, build relationships, and become more self-aware.

Often, we tend to see things in black-and-white terms - right or wrong, good or bad, powerful or powerless. This mindset can lead to judgment and hinder our ability to be fully present and mindful. In this session, our focus will be on how students relate to others in their specific work roles, whether that's as a parent, manager, server, or any other role. Feel free to adapt the language to fit your own circumstances, such as using "family members" or "care recipients" instead of "coworkers" or "colleagues".


  • Recognize the areas we control and areas we do not control
  • Practice finding balance in body posture, breath, alertness, and positive/negative external expereinces
  • Understand the negative effects of distraction
  • Practice finding interconnectedness with others
  • Practice mindfulness of speech
  • Practice saying "yes" and "no" with integrity

Session 10

Moving Forward Mindfully
90 minutes

Welcome to our final session! In this session, we will focus on helping students envision the future of their mindfulness practices. Our aim is for them to develop the skills, techniques, endurance, and enthusiasm to meditate daily and utilize mindfulness techniques when confronted with stress or conflict. It's important to remember that this course is just the beginning of their journey, laying the groundwork for continuous growth and learning. While not everything learned or experienced will be carried forward, everything offered in this course has contributed to expanding their understanding and awareness.

As we wrap up the course, it's not uncommon for students to express a desire to stay connected with you or their fellow classmates. Before the final session, take a moment to consider your comfort level with maintaining contact outside of class and establish clear boundaries with kindness and understanding.


  • Understand the importance of daily practice
  • Reflect on the practices and tools that have been helpful so far, and how they envision incorporating course materials into their daily lives
  • Make a personal mindfulness plan of action
  • Practice offering care to others and the self
  • Practice visualizing a beautiful place
  • Practice finding the higer self
This e-course is designed for mindfulness practitioners of all experience levels. Whether you are a beginner or have been practicing mindfulness for a while, you will find value in this course.
The course consists of ten self-paced online sessions. Each session includes a recorded video presentation and guided meditation practices. You can watch the recordings and engage with the course material at your own pace, starting, pausing, stopping, and returning to it whenever it is convenient for you.
Yes, there is a student workbook provided. The workbook is designed to keep you engaged in developing your daily mindfulness practice. It contains journaling pages, writing prompts, self-guided meditations, and supplementary information on the physical and emotional aspects of developing mindfulness. You can access the entire workbook in PDF form or have it printed.
Each session is designed to be delivered over a 90-minute setting. The recommended cadence for the course is once a week. However, you have the flexibility to choose to study more or less frequently based on your preference and schedule.
To participate in the course, you will need a computer, phone, or tablet with audio capabilities. Additionally, an internet connection is required as some sessions may include links to website resources, videos, or guided audio online. Writing materials and instruments are necessary for most sessions, and for Session 2, you will need a safe and adequate space to conduct a mindfulness walk. Lastly, ensure you have a quiet and comfortable space free from distractions.

Mental Health Disclaimer: Meditation Practice as a Complementary Tool, not a Replacement for Prescribed Medication or Therapy by a Licensed Professional

We want to emphasize that while meditation practice can be beneficial for mental health, it should be viewed as a complementary tool and not a substitute for prescribed medication or therapy administered by a licensed professional.

  1. Consult a Licensed Professional: If you are experiencing mental health challenges or have been prescribed medication or therapy, it is important to consult with a licensed professional before incorporating meditation into your routine. They will be able to assess your specific needs and provide guidance on how to integrate meditation safely and effectively.

  2. Individual Results Vary: The impacts of meditation practice on mental health can vary greatly from person to person. While some individuals may experience positive effects, others may not. Therefore, it is essential to understand that meditation is not a guaranteed solution for addressing mental health issues.

  3. Not a Replacement for Professional Assistance: Meditation should not be considered a replacement for professional assistance. If you require medication, therapy, or other treatments, it is crucial to continue following the advice and recommendations of your licensed healthcare provider.

  4. Monitoring Progress and Adjustments: If you choose to incorporate meditation into your mental health routine, it is important to monitor your progress and be open to adjusting your approach if needed. Regularly check in with your licensed professional to discuss any changes in your mental health and make necessary adjustments in your treatment plan.

  5. Possible Risks and Precautions: Although meditation is generally considered safe, it is not suitable for everyone. Some individuals may experience discomfort, agitation, or other negative effects. If you experience any unusual or problematic symptoms during meditation, it is essential to stop the practice and seek advice from your licensed professional.

Remember, every individual's mental health journey is unique, and what works for one person may not work for another. Always prioritize your well-being and consult with a licensed professional to ensure you are receiving appropriate care tailored to your specific needs.

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