Mindfulness and Acceptance | Katuka Wellness

Return to course: Katuka Leadership Programme

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Katuka Leadership Programme

What is Part I about?

A Call to Adventure

Reflection Question

Special Video – “What makes a hero? - Matthew Winkler”

Describe your hero’s journey

Three Good Things Activity

What Do You Want Most?
What Do You desire?

Three Good Things Activity

Happiness Questions

Reflection Questions

How Can You Make It Happen?
The Happiness Advantage

Three Good Things Activity

Pleasant Events Activity

Reflection Questions

Let Go: Awareness and Acceptance
The path to self-acceptance, paved through daily practice

Mindfulness and Acceptance
Ode an die Freude (Ode to Joy) Beethoven Symphony No.9 classical music

Mindful Breathing Activity

Three Good Things Activity

Reflection Questions

Fact Checking Thoughts Worksheet

Resilience and Stress-Related Growth

Heather Dorniden’s Inspiring 600 meter race!

Resilience in the Past

Resilience in the Future

Three Good Things Activity

The Brief Resilience Scale

Wisdom and Creativity
The best gift I ever survived | Stacey Kramer”

Reflection Questions

Wheel of Life Activity

Three Good Things Activity

Strategies for Developing Divergent Thinking

What is part 2 about?

Discovering Your Best
Take the VIA Survey Activity

Using Your Strengths While at Your Best

Strength Spotting in a Movie

Exercise is to increase your awareness of activities that rely on your strengths or weaknesses.

Strength Exercises Worksheet: You, At Your Best

Strength Exercises Worksheet: Strength Regulation

Identify strengths in others

Strength Spotting in a Relationship

Authenticity

Planning New Ways to Use Your Strengths

Using Your Strengths in New Ways

Special Video - “The Power of Vulnerability | Brené Brown”

Reflection Questions

Perseverance
Special Video - “Grit: the power of passion and perseverance | Angela Lee Duckworth”

Grit Scale Quiz

Use a Top Strength to Put Yourself in Flow

Development of Grit

Courage
Special video – “Adorable Girl Tells her Divorced Parents to be Friends”

When You Showed Courage

Overcoming Fear

Investing in Valued Relationships

Self-Efficacy
Special Video: “The Most Inspirational Video You Will Ever See - Nick Vujicic's Story”

Reflection Question

Increasing Your Self-Efficacy

Using a Top Strength in a New Way to Reach a Goal

Self-Control
Special Video – “Marshmallow Test – (funny)”

Increasing Self-Control

Reflection Questions

What is Part 3 about?

Social Intelligence
Special Video – “Active Constructive Responding”

Who Are You Grateful For?

Relationship Appreciative Inquiry

Reflection Questions

Love
Special Video – “Dr. Maya Angelou – Love Liberates”

Reflection Questions

Gratitude Letter

Languages of Love Survey

Excercise: Fast Friends: Develop a sense of closeness to others.

Kindness
Special Video – “The power of kindness: Johann Berlin”
Identifying Acts of Kindness

Planning Acts of Kindness

Doing a Kind Act for Someone You Know

Community Positive Psychology
Special Video – “RSA Animate: The Empathetic Civilisation”

Kind Act for a Stranger

Gratitude for Groups and Communities

Community Cause Inventory

Fairness and Justice
Special Video - “Two Monkeys Were Paid Unequally”

Countering Selective Exposure with Open-mindedness

Community Cause Inventory

Do Something to Support a Cause

Forgiveness
Special Video – “The power of forgiveness” with Steve Hartman

A Time When You Were Hurt and Benefits of Forgiveness

Forgiving Yourself for Something

Reflection Questions

What is Part 4 about?

Creating a Better Future
Special Video – “Lily’s Disneyland Surprise”

Writing about Your Best Possible Life

Getting Materials for the PATH Process

Optimism and Hope
Special Video - “Wow: Autistic Waterboy scores Non-Stop 3- pointers!”

PATH Process Steps 3 and 4

Making Hope Happen

Reflection Questions

Humour

Special Video – “Human Behaviour experiment Lift Antics”

Using What You Learned to Realize Your Best Possible Life

Path Process Steps 5 and 6

Reflection Questions

Appreciation and Gratitude
Special Video – “The Shawshank Redemption Opera Scene”
Finishing the PATH Process

Stress Inoculation Training for Potential Obstacles

Reflection Questions

Meaning and Purpose
Special Video – “Man’s Search for Meaning by Viktor Frankl/Core Message”

Reflection Questions

The Benefits of a Meaningful Life

Paying It Forward

Review and Celebration
Special Video - “Gratitude | Louie Schwartzberg”.

Reflection Questions

Celebrate Completing the Challenge!

Complete the Well-Being Survey

Mindfulness and Acceptance

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