HANDBOOK KNOWLEDGE BASE DOCUMENT The Knowledge Base This document includes the following: • Summary of week-by-week course content • Details on your end of programme assessment • Suggested reading and wider reading • Further training information • A style guide – top tips for leading meditations • FAQ’s – the main ones you might be asked • Check in points and mental health questions For details on how to log onto the live sessions as well as slides, scripts & video recordings – please visit this private webpage: www.10ofzen.com/teach10coursecontent. Before you begin the course please make sure you’ve completed these actions: 1. Complete this short survey here as this contains important information for all participants. I need you to complete the survey so I can post you your Teach 10 Handbook. 2. Buy a copy of this book if you don’t own it already – Mindfulness: Finding Peace in a Frantic World - I ask anyone who hasn’t read it to try and complete it over the duration of the course. If you’d prefer not to have a handbook, your can download the files you need in the Teach 10 webpage including all slides, scripts and references for each weekly session. If at any point during the course you have any private questions you don’t want to share on pm what’s app, please don’t hesitate to contact me on 07845316673 or email [email protected]. Week by week content Meditations Micro Zen Theory covered Week 1 Body scan Brow, Jaw, Shoulders Introducing Teach 10 & what is mindfulness? Week 2 Breathe & come back Friendly awareness of Understanding our breath and Opening awareness breath our thoughts Week 3 OPEN MIC Self-care question Modes of mind: Being vs Doing Mindful movement Feet, Fanny, Face Week 4 OPEN MIC Hand on heart Stress less, love more – the Love me more Cup of calm science Week 5 OPEN MIC Outside Inside Sticky emotions & making It is real to feel friends with the mind Week 6 OPEN MIC Present not perfect How we relate to stress and Permission to slow down learning to slow down Week 7 OPEN MIC Hand on heart with self- Choosing acceptance or action Coping with Tiredness care question and the science of the benefits Week 8 OPEN MIC I take 10 of zen Habit formation & 10 times grateful because______ summary/questions OPEN MIC SESSIONS: Please note that from week 3 there will be an ‘Open Mic’ slot for someone to lead a 10 of zen meditation within the live session each week. To sign up to lead one of these slots please email [email protected] – places will be allocated on a first come first served basis. CO-COACHING: In between sessions you will be paired with another course member as a co-coach. The idea here is that you have a phone call once a week and practice a 10 of zen meditation on one another. Your aim is to provide positive support for the other person – giving as much positive feedback as possible so their confidence can grow. If you at you hit any bumps in the road with this co-coaching relationship, please choose a friend or family member to practice with instead. TAKE 10 OF ZEN: It will benefit you hugely in your delivery of meditations if you listen and practice yourself too. I don’t set any specific guidelines around this for this course but do try and prioritise some time to sit down and take 10 of zen for yourself too – this library has everything you need – www.10ofzen.com/welcometothelibrary. Popular apps include: Headspace, Calm, Buddhify and Insight Timer (all have some free content). WHATS APP GROUP: Please use the Whats Group for course-related and mindfulness questions only. It’s fine to contribute as much or as little as you like. I’ll reply to messages most days. MIDWAY CHECK-IN: After week 4 I will open my diary for anyone to book a 30-minute 1-2-1 call where we can chat, troubleshoot and/or take 10 of zen together. I encourage everyone to take up this chance to practice. End of course assessment call Once you have completed all 8 live training sessions, you will be invited to a one hour phone call with me where you will deliver two of your favourite meditations. You can deliver a 10 of zen from the training or something else you have designed with more of your own stamp on it. Each meditation should last roughly 10 minutes. We will also cover off a few of the main FAQ’s which come up for people after meditation. This won’t feel like an exam or a test! It’s a chance for me to provide friendly encouraging feedback and check-in that you’ve taken on board the main style & design points for mindfulness meditation. Once you’ve passed this milestone, you’re invited to become an official ‘10 of zen teacher’. You will get a certificate, a 10 of zen teacher logo to use on your own materials (optional), a teaching guide, access to the zen squad at a reduced rate (and much more). Please note that this affiliation to 10 of zen does not provide you with any professional indemnity or public liability insurance. It’s entirely up to you to determine and decide what insurance you need to teach 10 of zen within your work. Suggested reading I suggest that read you read this book during the course: • Mindfulness: A practical guide to finding peace in a frantic world. Mark Williams and Danny Penman. If you’ve read this book and/or you’re interested in any wider reading, these are all really good books relevant to the Teach 10 course content: • Mindfulness for Dummies. Shamash Alidina. • Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. Jon Kabat-Zinn. • Peace is Every Step: The Path of Mindfulness in Everyday Life. Thich Nhat Hanh. • Self Compassion: The Proven Power of Being Kind to Yourself. Kristen Neff. • Real Love: The Art of Mindful Connection. Sharon Salzberg. • Real Change: Mindfulness to Heal Ourselves and the World. Sharon Salzberg. • Radical Acceptance: Embracing Your Life With The Heart of a Buddha. Tara Brach. • Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN. Tara Brach. • I Heart Me: The Science of Self-Love. David Hamilton • You Belong: A Call for Connection. Sebene Selassie. • The Gifts of Imperfection. Brene Brown. • Buddhism for Mothers: A Calm Approach to Caring for Yourself and Your Children. Sarah Napthali. • Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing. David Treleaven. • Mindfulness-Based Cognitive Therapy. The CBT Distinctive Features Series. Rebecca Crane. Further training If you want to teach a more in-depth programme like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT), then take a look through the courses provided here: • Shamash Alidina: http://teachmindfulnessonline.com/ - You can sign up for this course through me • British Institute of Mindfulness: https://www.britishmindfulnessinstitute.co.uk/ • The Mindfulness Network: https://www.mindfulness-network.org/ • The Mindfulness Association: https://www.mindfulnessassociation.net/ Style Guide Here are my top style tips for how best to lead a meditation: 1. Using scripts – It’s absolutely fine to use scripts. As your confidence grows you can shorten the scripts into bullet points and when you’re ready you can freestyle. When you’re ready to give yourself to the meditation and follow your heart in the session – your best work will come. 2. Preparing yourself – design your own little preparation routine which helps you to feel confident. You could exercise your voice box, take a few deep purposeful breaths, raise a gentle smile and/or repeat a comforting mantra like ‘It’s OK – I’ve got this’ ‘I’ve got everything I need’ ‘I will deliver this from my heart’. 3. Comfort is key – give people the opportunity to make themselves comfortable rather than giving them specific directions on how to sit - this is their first act of self-care. 4. Take time to breath – take time to breath between the instructions you are sharing – count your own breaths in between lines to slow yourself down and encourage others to pause too. 5. Put them in control – place others in control of their experience by using phrases like ‘when you’re ready’ ‘if it feels right for you’ ‘in your own time’ ‘whatever feels right for you’. 6. Resting awareness – encourage others to rest their awareness with their breath or body rather than using the instruction to ‘relax’ – relaxation is a nice by-product of meditation, but it isn’t the goal we set out to achieve. 7. Smile as you guide – try and remember to smile a little as you guide the meditation. It will keep your compassion mode switched on and it creates warmth and authenticity in your voice. 8. Peppering in the love stuff – blend in kindness words such as - warmth, soften, allow, gently be with, comfort, as best you can, as far as you can, it’s ok. Other nice longer phrases: o Smiles Bring a light smile to the sides of the mouth - let the warmth travel up to the sides of the mouth and into your eyes - if it feels forced imagine someone you love or who loves you o Heart Centre Bring the hand(s) onto the heart centre - send yourself some kindness/compassion/warmth/consideration – try to apply the same kindness you give to others back to yourself - invite some warmth and energy into the soul - listen with your heart .