EXERCISE PLANS FOR THE BASIC COURSE IN PERSONAL WELL-BEING

STAGE 1

1. Awareness

Duration: a minimum of 16 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of 2 hours of dedicated time.

• Focused Consciousness Sessions.

Duration: a minimum of 2.5 hours of dedicated time.

• Living with awareness.

Duration: a minimum of 12 hours of shared dedication.

2. Thoughts

Duration: a minimum of 2.5 hours of shared dedication.

STAGE 2

1. Awareness

Duration: a minimum of 16 hours

• Unfocused Consciousness Sessions.

Duration: a minimum of 5 hours of exclusive dedication.

• Living with awareness.

Duration: a minimum of 11 hours of shared dedication.

2. Thoughts

Duration: A minimum of 3.5 hours

• Cultivate short-term future-oriented positive thoughts.

Duration: a minimum of 1 hour of shared commitment.

• Highly Satisfying Life Vision.

Duration: a minimum of 30 minutes of shared dedication.

• Manage unpleasant thoughts.

Duration: a minimum of 2 hours of shared dedication.

3. Emotions

Duration: A minimum of 2 hours and 20 minutes

• Cultivate serenity.

Duration: a minimum of 50 minutes of exclusive dedication.

• Cultivate love for yourself.

Duration: A minimum of 30 minutes of dedicated time.

• Cultivate love for others.

Duration: A minimum of 30 minutes of dedicated time.

• Cultivate joy.

Duration: A minimum of 30 minutes of dedicated time.

STAGE 3

1. Awareness

Duration: A minimum of 5 hours.

• Living with awareness.

Duration: a minimum of 5 hours of shared dedication.

2. Thoughts

Duration: A minimum of 1 hour and a half.

• Manage unpleasant thoughts.

Duration: a minimum of 1 hour and a half of dedication, partly shared and partly individual.

3. Emotions

Duration: A minimum of 3 hours

• Cultivate motivation.

Duration: about 15 minutes of shared dedication.

• Cultivate the pleasure of doing what you like.

Duration: a minimum of 30 minutes of shared dedication.

• Cultivate the pleasures of the senses.

Duration: a minimum of 15 minutes of shared dedication.

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of shared dedication.

4. Body Expressions

Duration: A minimum of 12 hours

• Healthy standing posture.

Duration: a minimum of 6 hours of shared dedication.

• Healthy sitting posture.

Duration: a minimum of 6 hours of shared dedication.

STAGE 4

1. Awareness

Duration: A minimum of 3 hours

• Living with awareness.

Duration: a minimum of 3 hours of shared commitment.

2. Emotions

Duration: A minimum of 2 hours

• Manage unpleasant emotions.

Duration: a minimum of 2 hours of dedication, partially shared and partially exclusive.

3. Body Expressions

Duration: Minimum 8 hours

• Healthy standing posture.

Duration: Minimum 4 hours of shared dedication.

• Healthy sitting posture.

Duration: Minimum 4 hours of shared dedication.

4. Behaviors

Duration: A minimum of 3 hours and 20 minutes

• Healthy habits.

Duration: a minimum of 80 minutes of dedicated / shared time.

• Living in accordance with who you are.

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

5. Needs

Duration: A minimum of two and a half hours

• Being satisfied with needs.

Duration: A minimum of 30 minutes of dedicated time.

• Meeting Needs.

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