Course curriculum

  • 1

    Welcome to the SOMA Programme Training!

    • Disclaimer and Conditions of Use

    • Start Here: Welcome to the freely offered SOMA Programme Training.

    • Introduction

    • Please consider making a donation
  • 2

    Week 1: Setting Intention

    • Setting Intention: Activity 1 - Marshmallow Tower

    • Setting Intention: Activity 2 - Group Agreements

    • Setting Intention: Activity 3 - What is Happiness?

    • Setting Intention: Activity 4 - Happiness = Mind + Circumstances

    • Setting Intention: Activity 5 - Introducing Neuroplasticity

    • Setting Intention: Activity 6 - Dialling Up and Dialling Down

    • Setting Intention: Activity 7 - Introduction to SOMA
  • 3

    Week 2: Mindful Attention

    • Mindful Attention: Activity 8 - Mindfulness Grows SOMA / Wellbeing

    • Mindful Attention: Activity 9 - Mind-Wandering Study

    • Mindful Attention: Activity 10 - Mind Experiments

    • Mindful Attention: Activity 11 - Exploring the bodyscan through drawing
  • 4

    Week 3: Character Strengths

    • Character Strengths: Some opening thoughts

    • Character Strengths: Activity 12 - Introducing Strengths

    • Character Strengths: Activity 13 - The 24 Character Strengths

    • Character Strengths: Activity 14 - Exploring Character Strengths

    • Character Strengths: Activity 15 - Concluding thoughts on Character Strengths
  • 5

    Week 4: Mindful Attitude

    • Mindful Attitude: Activity 16 - Pushing Hands

    • Mindful Attitude: Activity 17 - The Samurai and Fly

    • Mindful Attitude: Activity 18 - Expanded Definition of Mindfulness

    • Mindful Attitude: Activity 19 - Awareness of Preference Audio Clip

    • Mindful Attitude: Activity 20 - Willpower Test
  • 6

    Week 5: Gratitude

    • Gratitude: Activity 21 - What Positive Emotions Do

    • Gratitude: Activity 22 - Moving Art

    • Gratitude: Activity 23 - Gratitude Journal

    • Gratitude: Activity 24 - Gratitude letter or texts
  • 7

    Week 6: Mindfulness of Thoughts

    • Mindfulness of Thoughts: Activity 25 - John Was On His Way to School

    • Mindfulness of Thoughts: Activity 26 - A Friend Doesn't Text Back

    • Mindfulness of Thoughts: Activity 27 - What Thoughts Do We Consume?

    • Mindfulness of Thoughts: Activity 28 - Ink Bowl
  • 8

    Week 7: Mindfulness of Difficult Emotions

    • Mindfulness of Difficult Emotions: Activity 29 - PFC Vs Amygdala

    • Mindfulness of Difficult Emotions: Activity 30 - Ice on the Hand

    • Mindfulness of Difficult Emotions: Activity 31 - Bringing Warmth to Difficulty
  • 9

    Week 8: Kindness

    • Kindness: Activity 32 - Introducing Kindness

    • Kindness: Activity 33 - Sharing Stories of Kindness

    • Kindness: Activity 34 - Videos of Kindness

    • Kindness: Video of Kindness - Virgil

    • Kindness: Video of Kindness - What would you do?

    • Kindness: Video of Kindness - Secret Santa
  • 10

    Week 9: Action & Agency

    • Action & Agency: Activity 35 - How much control do you have?

    • Action & Agency: Activity 36 - Practice on Wise Choices

    • Action & Agency: Activity 37 - Just Plan It!
  • 11

    Week 10: Meaning & Purpose

    • Meaning & Purpose: Activity 38 - Everybody dies but not everybody lives

    • Meaning & Purpose: Activity 39 - What qualities do you want to bring to life?

    • Meaning & Purpose: Activity 40 - Writing a Mission Statement

    • Meaning & Purpose: Activity 41 - Closing Activities
  • 12

    Good Luck!

    • Good luck & enjoy yourself!