WHAT YOU WILL BE LEARNING TO MANAGE

CURRICULUM

  • DAY 1 – BIG PICTURE OVERVIEW  
    • WORKBOOK DOWNLOAD
    • YOUR BRAIN DOESN’T = HAPPY!
    • PREPPING FOR INNER-WORK
  • DAY 2 – INTRODUCTION TO PRESENT-DEFENSE
    • A DIFFERENT APPROACH TO BEING PRESENT
    • WHAT BEING PRESENT IS NOT
  • DAY 3 – EXPERIENCE OF PRESENT DEFENSE
    • INGREDIENTS OF PRESENT DEFENSE
    • PRESENT DEFENSE ATTENTIONAL PRACTICE
    • DOWNLOAD ATTENTIONAL PRACTICE
  • DAY 4 –  FINDING BALANCE
    • IMPORTANCE OF BALANCE IN PRESENT DEFENSE
    • SWITCHING ON PRESENT DEFENSE PRACTICE
    • DOWNLOAD SWITCHING ON PRESENT DEFENSE PRACTICE
  • DAY 5 – DEFINING PRESENT DEFENSE
    • DEFINING PRESENT DEFENSE
    • EMBODIED NATURE OF BEING PRESENT
  • DAY 6 – BEFRIENDING YOUR EGO
    • EGO & THE OBSERVING SELF
    • EGO & SELF-IDENTIFICATION
    • OBSERVING-SELF PRACTICE
    • OBSERVING-SELF PRACTICE DOWNLOAD
  • DAY 7 – BUILDING BLOCK 1: ATTENTION TO THE PRESENT 
    • INTRODUCTION
    • CONCEPT OF PRESENT ATTENTION
    • PRESENT ATTENTION IN ACTION
    • PRESENT ATTENTION BENEFITS
    • PRESENT DEFENSE MANTRA PRACTICE
    • PRESENT DEFENSE MANTRA DOWNLOAD
  • DAY 8 – BUILDING BLOCK 2: CAPACITY TO BE PRESENT 
    • DEVELOPING A CAPACITY FOR PRESENT ATTENTION
    • PRESENT DEFENSE ATTENTION PRACTICE
    • DOWNLOAD PRESENT DEFENSE ATTENTION PRACTICE
  • DAY 9 – BUILDING BLOCK 3: NON-ATTACHMENT
    • EMBODYING A STANCE OF NON-ATTACHMENT
  • DAY 10 – BUILDING BLOCK 4: SELF-ACCEPTANCE
    • BUILDING SELF-ACCEPTANCE
    • SELF-ACCEPTANCE PRACTICE
    • SELF-ACCEPTANCE PRACTICE DOWNLOAD
  • DAY 11 – BUILDING BLOCK 5: SELF-COMPASSION
    • DEVELOPING SELF-COMPASSION
  • INTERLUDE
    • FINAL WORDS ON PRESENT-DEFENSE
  • Day 12 – THE NEUROBIOLOGY OF INNER-DEFENSE
    • INTRODUCTION
    • THOSE PESKY EMOTIONS
    • YOUR NEUROCHEMICAL COCKTAIL
  • DAY 13 – MEASURING YOUR RESILIENCE TO STRESS
    • INTRODUCTION TO INNER-DEFENSE EXERCISES
    • MEASURING RESILIENCE TO STRESS
    • STRESS RESILIENCE TEST
    • STRESS RESILIENCE TEST RESULTS
    • RESILIENCE TO STRESS EXERCISE PROTOCOL
  • DAY 14 – THE ENERGIZER WORKOUT
    • ENERGIZER WORKOUT INTRODUCTION
    • THINKING MIND DECLUTTER EXERCISE
    • ENERGIZED BREATHING EXERCISE
    • FOUR SQUARE BREATHING EXERCISE
  • DAY 15 – DEFRAZZLER WORKOUT
    • DEFRAZZLER WORKOUT INTRODUCTION
    • ONE HAND JUGGLE EXERCISE
    • EYES WIDE OPEN EXERCISE
    • 10 FINGER-BUMPS EXERCISE
    • POWER-UP EXERCISE
    • PURPOSEFUL SIGH EXERCISE
    • NINJA WALK EXERCISE
  • DAY 16 – THE UNWIND WORKOUT
    • UNWIND WORKOUT INTRODUCTION
    • SINGLE-HAND ZEN EXERCISE
    • PRESENT BODY SQUEEZE EXERCISE
    • BROWN NOISE FEAT PRESENT DEFENSE PRACTICE
  • DAY 17 – THE WASHING MACHINE WORKOUT
    • WASHING MACHINE WORKOUT INTRODUCTION
    • WINDSCREEN WIPERS EXERCISE
    • MONKEY HANDS EXERCISE
    • ZEBRA SHAKE EXERCISE
    • LION’S ROAR EXERCISE
  • BONUS – THE PRESENT-MOVEMENT WORKOUT
    • PRESENT BOXING EXERCISE
    • EXUBERANT ANIMAL EXERCISES
    • CHILD’S POSE EXERCISE
  • FINAL CONSIDERATIONS & Q & A
    • ENCORE
    • ASK YOUR QUESTIONS HERE
  • FINAL ASSESSMENT
    • TAKE THE EXAM
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