EXERCISE PLANS FOR THE POSTGRADUATE PROGRAM IN PERSONAL WELL-BEING

STAGE 1

1. Awareness

Duration: A minimum of 29 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of 3 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: a minimum of 3 hours of exclusive dedication

• Living with awareness.

Duration: a minimum of 23 hours of shared dedication.

2. Thoughts

Duration: A minimum of 5 hours.

• Cultivate pleasant thoughts focused on the present or the past.

Duration: A minimum of 3 hours of dedication, mainly shared.

• Highly Satisfying Life Vision.

Duration: a minimum of 1 hour of shared commitment.

• Managing unpleasant thoughts.

Duration: A minimum of 1 hour of dedication, partly shared.

3. Emotions

Duration: At least 4 hours

• Cultivate serenity.

Duration: a minimum of 1 hour of shared commitment.

• Cultivate love for yourself.

Duration: A minimum of 1 hour of shared dedication.

• Manage unpleasant emotions.

Duration: A minimum of 2 hours of partially shared dedication.

 

STAGE 2

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of half an hour of exclusive dedication.

• Focused Consciousness Sessions.

Duration: a minimum of 4 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 23 hours of shared dedication.

2. Thoughts

Duration: a minimum of 5 hours of dedication, mainly shared.

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 2 hours of dedication, mainly shared.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Managing unpleasant thoughts.

Duration: a minimum of 2 hours of shared dedication.

3. Emotions

Duration: At least 4 hours

• Cultivate love for others.

Duration: a minimum of 1 hour of shared commitment.

• Cultivate joy.

Duration: a minimum of 1 hour of shared commitment.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 12 hours

• Healthy sitting posture.

Duration: a minimum of 12 hours of shared dedication.

 

STAGE 3

1. Awareness

Duration: A minimum of 26.5 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of half an hour of exclusive dedication.

• Focused Consciousness Sessions.

Duration: a minimum of 4 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 6 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 2 hours of dedication, mainly shared.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Managing unpleasant thoughts.

Duration: a minimum of 3 hours of shared commitment.

3. Emotions

Duration: At least 4 hours

• Cultivate motivation.

Duration: At least 40 minutes of shared dedication.

• Cultivate the pleasure of doing what you like.

Duration: At least 40 minutes of shared dedication.

• Cultivate the pleasures of the senses.

Duration: At least 40 minutes of shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11.5 hours

• Healthy standing posture.

Duration: a minimum of 11.5 hours of shared commitment.

5. Behaviors

Duration: At least 1 hour

• Healthy habits.

Duration: a minimum of 1 hour of exclusive dedication.

 

STAGE 4

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: at least 2 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: at least 3.5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 7 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts.

Duration: a minimum of 5 hours of shared dedication.

3. Emotions

Duration: a minimum of 7.5 hours

• Cultivate serenity.

Duration: a minimum of 1 hour of shared commitment.

• Cultivate love for yourself.

Duration: a minimum of half an hour of exclusive/shared dedication.

• Cultivate love for others.

Duration: a minimum of 2.5 hours of exclusive/shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 3.5 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11.5 hours

• Gentle smile.

Duration: a minimum of 10 hours of shared dedication.

• Healthy standing posture.

Duration: a minimum of 0.5 hours of shared dedication.

• Healthy sitting posture.

Duration: a minimum of 1 hour of shared commitment.

5. Behaviors

Duration: At least 1 hour

• Live in accordance with who you are and what you enjoy.

Duration: at least 1 hour of exclusive/shared dedication.

 

STAGE 5

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: at least 2 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: at least 3.5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 7 hours

• Cultivating pleasant thoughts focused on the present or the past

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivating pleasant thoughts focused on the short-term future

Duration: a minimum of 1 hour of shared commitment.

• Highly satisfying life vision

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts

Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.

3. Emotions

Duration: A minimum of 5.5 hours

• Cultivating serenity

Duration: A minimum of 1 hour of exclusive dedication.

• Cultivating self-love

Duration: a minimum of half an hour of shared dedication.

• Cultivating compassion

Duration: A minimum of 1.5 hours, with dedication partly exclusive and partly shared.

• Cultivating joy

Duration: a minimum of 1 hour of shared commitment.

• Managing unpleasant emotions

Duration: A minimum of 1.5 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11 hours

• Gentle smile

Duration: a minimum of 3 hours of shared commitment.

• Relaxed body/face

Duration: A minimum of 4 hours of exclusive / shared dedication.

• Healthy standing posture

Duration: a minimum of 1 hour of shared commitment.

• Healthy sitting posture

Duration: a minimum of 3 hours of shared commitment.

5. Needs

Duration: At least 1 hour

• Being at ease with unmet needs

Duration: a minimum of half an hour of exclusive dedication.

• Action plan to meet a need

Duration: a minimum of half an hour of exclusive dedication.

 

STAGE 6

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: at least 2 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: at least 3.5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 7 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts.

Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.

2. Emotions

Duration: A minimum of 6.5 hours

• Cultivate serenity.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for yourself.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for others.

Duration: a minimum of 1.5 hours of shared practice.

• Cultivate joy.

Duration: a minimum of half an hour of shared dedication.

• Cultivating satiety.

Duration: a minimum of 1 hour of shared commitment.

• Managing unpleasant emotions

Duration: a minimum of 2.5 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11 hours

• Gentle smile.

Duration: a minimum of 3 hours of shared commitment.

• Relaxed body/face.

Duration: A minimum of 1.5 hours of shared dedication.

• Healthy standing posture.

Duration: a minimum of 1 hour of shared commitment.

• Healthy sitting posture.

Duration: a minimum of 3 hours of shared commitment.

• Stretching.

Duration: a minimum of 1.5 hours of exclusive dedication.

• Deep breathing.

Duration: a minimum of 1 hour of exclusive dedication.

5. Needs

Duration: at least half an hour

• Mental preparation to meet a need.

Duration: a minimum of half an hour of exclusive dedication.

 

STAGE 7

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: at least 2 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: at least 3.5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 7 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts.

Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.

3. Emotions

Duration: A minimum of 4.5 hours

• Cultivate serenity.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for yourself.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for others.

Duration: a minimum of half an hour of shared dedication.

• Cultivating satiety.

Duration: a minimum of half an hour of shared dedication.

• Cultivate motivation.

Duration: a minimum of half an hour of shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11.5 hours

• Gentle smile.

Duration: a minimum of 3 hours of shared commitment.

• Relaxed body/face.

Duration: A minimum of 1.5 hours of shared dedication.

• Healthy standing posture.

Duration: a minimum of 1 hour of shared commitment.

• Healthy sitting posture.

Duration: a minimum of 3 hours of shared commitment.

• Stretching.

Duration: a minimum of 2 hours of dedicated time.

• Deep breathing.

Duration: a minimum of 1 hour of exclusive dedication.

5. Behaviors

Duration: A minimum of 5 hours.

• Healthy habits.

Duration: a minimum of 1 hour of exclusive dedication.

• Live in accordance with who you are and what you enjoy.

Duration: a minimum of 1 hour of exclusive dedication.

6. Needs

Duration: A minimum of 2.5 hours

• Being at ease with unmet needs.

Duration: a minimum of 1 hour of exclusive dedication.

• Developing satisfying relationships.

Duration: a minimum of 1.5 hours of exclusive dedication.

 

STAGE 8

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: at least 2 hours of exclusive dedication.

• Focused Consciousness Sessions.

Duration: at least 3.5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 6.5 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts.

Duration: a minimum of 4.5 hours of dedication, partly shared and partly exclusive.

3. Emotions

Duration: A minimum of 5 hours.

• Cultivate serenity.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for yourself.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for others.

Duration: a minimum of half an hour of shared dedication.

• Cultivate joy.

Duration: a minimum of half an hour of shared dedication.

• Cultivating satiety.

Duration: a minimum of half an hour of shared dedication.

• Cultivate the pleasure of doing what you like.

Duration: a minimum of half an hour of shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11.5 hours

• Gentle smile.

Duration: a minimum of 3 hours of shared commitment.

• Relaxed body/face.

Duration: a minimum of 1 hour of shared commitment.

• Healthy standing posture.

Duration: a minimum of 1 hour of shared commitment.

• Healthy sitting posture.

Duration: a minimum of 3 hours of shared commitment.

• Stretching.

Duration: a minimum of 2.5 hours of dedicated time.

• Deep breathing.

Duration: a minimum of 1 hour of exclusive dedication.

5. Needs

Duration: A minimum of 4.5 hours

• Action plan to meet a need.

Duration: a minimum of 1 hour of exclusive dedication.

• Mental preparation to meet a need.

Duration: a minimum of 1 hour of exclusive dedication.

• Develop self-esteem.

Duration: a minimum of 1 hour of exclusive dedication.

• Develop satisfying relationships.

Duration: a minimum of 1.5 hours of exclusive dedication.

 

STAGE 9

1. Awareness

Duration: a minimum of 27.5 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of 1 hour of exclusive commitment.

• Focused Consciousness Sessions.

Duration: a minimum of 4.5 hours of exclusive commitment.

• Living with awareness.

Duration: a minimum of 22 hours of shared dedication.

2. Thoughts

Duration: A minimum of 6.5 hours

• Cultivate pleasant thoughts focused on the present or the past.

Duration: a minimum of 1 hour of primarily shared dedication.

• Cultivate pleasant thoughts focused on the short-term future.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 3 minutes of shared dedication.

• Managing unpleasant thoughts.

Duration: a minimum of 4.5 hours of dedication, partly shared and partly exclusive.

3. Emotions

Duration: A minimum of 4.5 hours

• Cultivate serenity.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for yourself.

Duration: a minimum of half an hour of shared dedication.

• Cultivate love for others.

Duration: a minimum of half an hour of shared dedication.

• Cultivating satiety.

Duration: a minimum of half an hour of shared dedication.

• Cultivate the pleasures of the senses.

Duration: a minimum of half an hour of shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 11.5 hours

• Gentle smile.

Duration: a minimum of 3 hours of shared commitment.

• Relaxed body/face.

Duration: a minimum of 1 hour of shared commitment.

• Healthy standing posture.

Duration: a minimum of 1 hour of shared commitment.

• Healthy sitting posture.

Duration: a minimum of 3 hours of shared commitment.

• Stretching.

Duration: a minimum of 2.5 hours of dedicated time.

• Deep breathing.

Duration: a minimum of 1 hour of exclusive dedication.

5. Behaviors

Duration: At least 1 hour

• Healthy habits.

Duration: a minimum of half an hour of exclusive dedication.

• Live in accordance with who you are and what you enjoy.

Duration: a minimum of half an hour of exclusive dedication.

6. Needs

Duration: A minimum of 3.5 hours

• Mental preparation to meet a need.

Duration: a minimum of half an hour of exclusive dedication.

• Develop self-esteem.

Duration: a minimum of 1 hour of exclusive dedication.

• Develop satisfying relationships.

Duration: a minimum of 2 hours of dedicated / shared time.