STAGE 1
- Step 1. Unfocused awareness
- Step 2. Body-Focused Awareness
- Step 3. Scientific information on meditation
- Step 4. Living with awareness
- Step 5. Positive thoughts in well-being
- Step 6. Pleasant thoughts about present and past things
- Step 7. Drawing inspiration from people with a clear vision
- Step 8. Pleasant thoughts about the long-term future
- Step 9. Catastrophic thinking
- Step 10. Helplessness thinking
- Step 11. Case study: “Chocolat”
- Step 12. Demanding thinking
STAGE 2
- Step 1. Awareness focused on sensations of tension
- Step 2. Research on the benefits of meditation
- Step 3. Emotion-focused awareness
- Step 4. Awareness focused on surroundings
- Step 5. Case study: “The Tree of Life”
- Step 6. Pleasant thoughts about present and past things
- Step 7. Pleasant thoughts about the long-term future
- Step 8. Irrational thoughts
- Step 9. Irrational thoughts (II)
- Step 10. Judgmental thinking
- Step 11. Evaluative thinking (II)
- Step 12. Dependency thinking
- Step 13. Reading
STAGE 3
- Step 1. Neuroplasticity of the brain
- Step 2. Training awareness
- Step 3. Thought-focused awareness
- Step 4. Awareness focused on music
- Step 5. Meditation
- Step 6. Awareness focused on walking
- Step 7. Positive thoughts about present and past positive things
- Step 8. Case study: Galileo
- Step 9. Intolerance thinking
- Step 10. Video on the laws of cause and effect
- Step 11. Blaming and punitive thinking
- Step 12. Egocentric thinking
- Step 13. Selfish thinking (II)
- Step 14. Reading
STAGE 4
- Step 1. Comparing scientific information on relaxation
- Step 2. Serenity
- Step 3. Self-love
- Step 4. Effects of love on happiness
- Step 5. Love for others
- Step 6. Developing love and compassion
- Step 7. Acceptance
- Step 8. Developing acceptance
- Step 9. Summary of fear and anxiety
- Step 10. Situations that generate fear or anxiety
- Step 11. Managing fear and anxiety
- Step 12. Situations that generate anger or resentment
- Step 13. Manage anger
- Step 14. Gentle smile
STAGE 5
- Step 1. Expression of emotions
- Step 2. Compassion
- Step 3. Joy
- Step 4. Questioning beliefs about control
- Step 5. Sadness
- Step 6. Guilt
- Step 7. Managing guilt
- Step 8. Situations that generate shame
- Step 9. Managing shame
- Step 10. Situations that generate feelings of low self-worth
- Step 11. Managing feelings of low self-worth
- Step 12. Case study: “Indochine”
- Step 13. Effects of bodily expressions on well-being
- Step 14. Relaxed body/face
STAGE 6
- Step 1. Satiety
- Step 2. Scientific information on the pleasure of doing what we like and the pleasures of the senses
- Step 3. Beliefs about freeing oneself from the negative
- Step 4. Situations that generate frustration
- Step 5. Managing frustration
- Step 6. Situations that generate stress
- Step 7. Managing stress
- Step 8. Elements that generate intense desires
- Step 9. Managing intense desires
- Step 10. Beneficial effects of stretching
- Step 11. Information on stretching
- Step 12. Stretching exercise
- Step 13. Effects of deep breathing on well-being
- Step 14. Developing deep breathing
- Step 15. Information on deep breathing
- Step 16. Reading
STAGE 7
- Step 1. Safety
- Step 2. Subjective security
- Step 3. Prosperity
- Step 4. Freedom
- Step 5. Health
- Step 6. Case study: “Billy Elliot”
- Step 7. Satisfying work
- Step 8. Self-esteem
- Step 9. Research on human nature
- Step 10. Satisfying relationships with others
- Step 11. Case study: Social attitudes in “Life is Beautiful” and “Hotel Rwanda”
- Step 12. Good feelings, tolerance, and respect
- Step 13. Summary on relationships with children and couples
- Step 14. Reading
STAGE 8
- Step 1. Case Study: “My Life Without Me”
- Step 2. Ideas about peace
- Step 3. Peace
- Step 4. Justice
- Step 5. Ideas on the need for time and a balanced pace of life
- Step 6. Research on how to simplify life
- Step 7. Meeting the need for time and a balanced pace of life
- Step 8. Healthy eating
- Step 9. Rest
- Step 10. Self-esteem
- Step 11. Satisfying relationships with others
- Step 12. Information on non-verbal communication
- Step 13. Non-verbal communication
- Step 14. Comunicación no verbal (II)
- Step 15. Case study: attitudes as a parent
- Step 16. Relationships with friends and acquaintances
- Step 17. Reading
STAGE 9
- Step 1. Being comfortable with needs
- Step 2. Case study: “The Last Emperor”
- Step 3. Simplifying needs
- Step 4. Reflection on how to meet needs
- Step 5. Order
- Step 6. Stability and change
- Step 7. Physical exercise
- Step 8. Summary of realistic goals
- Step 9. Realistic goals
- Step 10. Pleasant leisure
- Step 11. Restorative sleep
- Step 12. Information on sleep hygiene
- Step 13. Conversational skills
- Step 14. Empathy
- Step 15. Belonging to a group
- Step 16. Equality, status, and distinction
- Step 17. Exploration and adventure
- Step 18. Spirituality
- Step 19. Reading
