Mindful Moments: A 2-Hour Journey to Wellbeing
Mental Wellbeing Course (2 Hours)
Date: Wednesday
Start Time: 6:00 PM

6:00 PM – 6:10 PM: Introduction & Setting Intentions

• Goal: Establish a calm and focused mindset for the evening.
  
• Activities:
  
  • Briefly check in with yourself to assess your current mental state.
    
  • Set an intention for the evening (e.g., relaxation, gaining clarity, emotional release).
    
  • Exercise: 3-minute deep breathing exercise to ground yourself.
    

6:10 PM – 6:30 PM: Mindfulness & Meditation Techniques

• Goal: Learn basic mindfulness practices to cultivate present-moment awareness.
  
• Activities:
  
  • Brief Theory: Introduction to mindfulness and its benefits for mental health.
    
  • Guided Meditation: A 10-minute guided mindfulness meditation. Focus on your breath and let go of any tension.
    
  • Reflection: Take 5 minutes to write about how the meditation made you feel.
    

6:30 PM – 6:50 PM: Positive Psychology & Gratitude Practice

• Goal: Foster a positive mindset and increase emotional resilience.
  
• Activities:
  
  • Brief Theory: Introduction to the power of gratitude in improving mood and overall mental health.
    
  • Gratitude Journaling: Spend 5 minutes writing down 3 things you're grateful for.
    
  • Affirmations: Quickly write and repeat 2-3 positive affirmations aloud (e.g., “I am strong,” “I am deserving of peace”).
    

6:50 PM – 7:10 PM: Stress Management & Coping Strategies

• Goal: Learn effective techniques for managing stress.
  
• Activities:
  
  • Brief Theory: Discuss the physiological impact of stress and how to manage it.
    
  • Exercise 1: Practice a 3-minute deep breathing technique (e.g., box breathing).
    
  • Exercise 2: 5-minute Progressive Muscle Relaxation (PMR). Focus on releasing tension from each part of your body.
    
  • Reflection: Write down any physical or emotional shifts you noticed during the exercises.
    

7:10 PM – 7:30 PM: Building Emotional Intelligence

• Goal: Improve awareness and regulation of your emotions.
  
• Activities:
  
  • Brief Theory: Learn the basics of emotional intelligence (EQ) and its role in mental health.
    
  • Exercise: Do a quick "emotion check-in" by identifying and labeling your current emotions. Write them down.
    
  • Emotion Regulation: Practice one simple strategy, like rethinking a stressful emotion and responding with mindfulness.
    
  • Reflection: Write briefly about how you felt after labeling your emotions.
    

7:30 PM – 7:50 PM: Creating Healthy Habits for Mental Wellness

• Goal: Learn how to incorporate mental wellness practices into your daily routine.
  
• Activities:
  
  • Brief Theory: Discuss the importance of daily habits—sleep, nutrition, exercise, and social connection—and their impact on mental health.
    
  • Action Plan: Spend 5 minutes creating a plan for incorporating 1-2 wellness habits into your daily routine (e.g., a short morning meditation or journaling before bed).
    
  • Reflection: Write down the habits you plan to track and evaluate over the next week.
    

7:50 PM – 8:00 PM: Conclusion & Self-Compassion Practice

• Goal: Wrap up the session and leave with a sense of calm and compassion.
  
• Activities:
  
  • Self-Compassion Exercise: Spend 2-3 minutes offering yourself some kindness. Reflect on how you would treat a friend who feels the way you do right now.
    
  • Closing Reflection: Write about your experience during the course—how you feel now compared to when you started.
    
  • Final Affirmation: End with a final affirmation of self-compassion. "I am worthy of peace, happiness, and love."
    

Follow-Up:

• Suggested Daily Practices:
  
  • Continue the gratitude practice, mindfulness, or journaling habits you’ve learned tonight.
    
  • Track your progress with the wellness habits you’ve chosen.