{"id":54346,"date":"2012-09-21T08:29:14","date_gmt":"2012-09-21T06:29:14","guid":{"rendered":"https:\/\/institutodelbienestar.com\/exercise-plans-for-the-postgraduate-program-in-personal-well-being\/"},"modified":"2026-04-10T14:35:21","modified_gmt":"2026-04-10T12:35:21","slug":"exercise-plans-medium-level","status":"publish","type":"page","link":"https:\/\/institutodelbienestar.com\/en\/exercise-plans-medium-level\/","title":{"rendered":"Exercise Plans for the Postgraduate Program in Personal Well-Being"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"54346\" class=\"elementor elementor-54346 elementor-8186\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f062bdd elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"f062bdd\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ec56d82\" data-id=\"ec56d82\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d9afd98 elementor-widget elementor-widget-heading\" data-id=\"d9afd98\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">EXERCISE PLANS FOR THE POSTGRADUATE PROGRAM IN PERSONAL WELL-BEING<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7964f640 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7964f640\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-358721f3\" data-id=\"358721f3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5516a24c elementor-widget elementor-widget-text-editor\" data-id=\"5516a24c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>STAGE 1<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: A minimum of 29 hours<\/p>\r\n<ul class=\"all_table list_000050\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 3 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 3 hours of exclusive dedication<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 23 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 5 hours.<\/p>\r\n<ul class=\"all_table list_000051\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: A minimum of 3 hours of dedication, mainly shared.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: A minimum of 1 hour of dedication, partly shared.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: At least 4 hours<\/p>\r\n<ul class=\"all_table list_000052\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: A minimum of 1 hour of shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: A minimum of 2 hours of partially shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 2<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000053\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 4 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 23 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: a minimum of 5 hours of dedication, mainly shared.<\/p>\r\n<ul class=\"all_table list_000054\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 2 hours of dedication, mainly shared.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: At least 4 hours<\/p>\r\n<ul class=\"all_table list_000055\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Cultivate joy.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 12 hours<\/p>\r\n<ul class=\"all_table list_000056\" style=\"margin-left:20px;\">\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 12 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n<p><b>STAGE 3<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: A minimum of 26.5 hours<\/p>\r\n<ul class=\"all_table list_000057\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 4 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 6 hours<\/p>\r\n<ul class=\"all_table list_000058\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 2 hours of dedication, mainly shared.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: At least 4 hours<\/p>\r\n<ul class=\"all_table list_000059\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate motivation.<\/li>\r\n<p>Duration: At least 40 minutes of shared dedication.<\/p>\r\n\r\n<li>Cultivate the pleasure of doing what you like.<\/li>\r\n<p>Duration: At least 40 minutes of shared dedication.<\/p>\r\n\r\n<li>Cultivate the pleasures of the senses.<\/li>\r\n<p>Duration: At least 40 minutes of shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11.5 hours<\/p>\r\n<ul class=\"all_table list_000060\" style=\"margin-left:20px;\">\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 11.5 hours of shared commitment.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Behaviors<\/b><\/p>\r\n<p>Duration: At least 1 hour<\/p>\r\n<ul class=\"all_table list_000061\" style=\"margin-left:20px;\">\r\n\r\n<li>Healthy habits.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 4<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000062\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 2 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 3.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 7 hours<\/p>\r\n<ul class=\"all_table list_000063\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 5 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: a minimum of 7.5 hours<\/p>\r\n<ul class=\"all_table list_000064\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive\/shared dedication.<\/p>\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of 2.5 hours of exclusive\/shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 3.5 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11.5 hours<\/p>\r\n<ul class=\"all_table list_000065\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile.<\/li>\r\n<p>Duration: a minimum of 10 hours of shared dedication.<\/p>\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 0.5 hours of shared dedication.<\/p>\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Behaviors<\/b><\/p>\r\n<p>Duration: At least 1 hour<\/p>\r\n<ul class=\"all_table list_000066\" style=\"margin-left:20px;\">\r\n\r\n<li>Live in accordance with who you are and what you enjoy.<\/li>\r\n<p>Duration: at least 1 hour of exclusive\/shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 5<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000067\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 2 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 3.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 7 hours<\/p>\r\n<ul class=\"all_table list_000068\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivating pleasant thoughts focused on the present or the past<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivating pleasant thoughts focused on the short-term future<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly satisfying life vision<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts<\/li>\r\n<p>Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: A minimum of 5.5 hours<\/p>\r\n<ul class=\"all_table list_000069\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivating serenity<\/li>\r\n<p>Duration: A minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Cultivating self-love<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivating compassion<\/li>\r\n<p>Duration: A minimum of 1.5 hours, with dedication partly exclusive and partly shared.<\/p>\r\n\r\n<li>Cultivating joy<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Managing unpleasant emotions<\/li>\r\n<p>Duration: A minimum of 1.5 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11 hours<\/p>\r\n<ul class=\"all_table list_000070\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Relaxed body\/face<\/li>\r\n<p>Duration: A minimum of 4 hours of exclusive \/ shared dedication.<\/p>\r\n\r\n<li>Healthy standing posture<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy sitting posture<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Needs<\/b><\/p>\r\n<p>Duration: At least 1 hour<\/p>\r\n<ul class=\"all_table list_000071\" style=\"margin-left:20px;\">\r\n\r\n<li>Being at ease with unmet needs<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n\r\n<li>Action plan to meet a need<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n<p><b>STAGE 6<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000072\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 2 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 3.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 7 hours<\/p>\r\n<ul class=\"all_table list_000073\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Emotions<\/b><\/p>\r\n<p>Duration: A minimum of 6.5 hours<\/p>\r\n<ul class=\"all_table list_000074\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of 1.5 hours of shared practice.<\/p>\r\n\r\n<li>Cultivate joy.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivating satiety.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Managing unpleasant emotions<\/li>\r\n<p>Duration: a minimum of 2.5 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11 hours<\/p>\r\n<ul class=\"all_table list_000075\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Relaxed body\/face.<\/li>\r\n<p>Duration: A minimum of 1.5 hours of shared dedication.<\/p>\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Stretching.<\/li>\r\n<p>Duration: a minimum of 1.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Deep breathing.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Needs<\/b><\/p>\r\n<p>Duration: at least half an hour<\/p>\r\n<ul class=\"all_table list_000076\" style=\"margin-left:20px;\">\r\n\r\n<li>Mental preparation to meet a need.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 7<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000077\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 2 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 3.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 7 hours<\/p>\r\n<ul class=\"all_table list_000078\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 5 hours of dedication, partly shared and partly exclusive.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: A minimum of 4.5 hours<\/p>\r\n<ul class=\"all_table list_000079\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivating satiety.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate motivation.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11.5 hours<\/p>\r\n<ul class=\"all_table list_000080\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Relaxed body\/face.<\/li>\r\n<p>Duration: A minimum of 1.5 hours of shared dedication.<\/p>\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Stretching.<\/li>\r\n<p>Duration: a minimum of 2 hours of dedicated time.<\/p>\r\n\r\n<li>Deep breathing.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Behaviors<\/b><\/p>\r\n<p>Duration: A minimum of 5 hours.<\/p>\r\n<ul class=\"all_table list_000081\" style=\"margin-left:20px;\">\r\n\r\n<li>Healthy habits.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Live in accordance with who you are and what you enjoy.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>6. Needs<\/b><\/p>\r\n<p>Duration: A minimum of 2.5 hours<\/p>\r\n<ul class=\"all_table list_000082\" style=\"margin-left:20px;\">\r\n\r\n<li>Being at ease with unmet needs.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Developing satisfying relationships.<\/li>\r\n<p>Duration: a minimum of 1.5 hours of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 8<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000083\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 2 hours of exclusive dedication.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: at least 3.5 hours of exclusive dedication.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 6.5 hours<\/p>\r\n<ul class=\"all_table list_000084\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 4.5 hours of dedication, partly shared and partly exclusive.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: A minimum of 5 hours.<\/p>\r\n<ul class=\"all_table list_000085\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate joy.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivating satiety.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate the pleasure of doing what you like.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11.5 hours<\/p>\r\n<ul class=\"all_table list_000086\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Relaxed body\/face.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Stretching.<\/li>\r\n<p>Duration: a minimum of 2.5 hours of dedicated time.<\/p>\r\n\r\n<li>Deep breathing.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n<p><b>5. Needs<\/b><\/p>\r\n<p>Duration: A minimum of 4.5 hours<\/p>\r\n<ul class=\"all_table list_000087\" style=\"margin-left:20px;\">\r\n\r\n<li>Action plan to meet a need.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Mental preparation to meet a need.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Develop self-esteem.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Develop satisfying relationships.<\/li>\r\n<p>Duration: a minimum of 1.5 hours of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<p><b>STAGE 9<\/b><\/p>\r\n<p><b>1. Awareness<\/b><\/p>\r\n<p>Duration: a minimum of 27.5 hours<\/p>\r\n<ul class=\"all_table list_000088\" style=\"margin-left:20px;\">\r\n\r\n<li>Unfocused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive commitment.<\/p>\r\n\r\n<li>Focused Consciousness Sessions.<\/li>\r\n<p>Duration: a minimum of 4.5 hours of exclusive commitment.<\/p>\r\n\r\n<li>Living with awareness.<\/li>\r\n<p>Duration: a minimum of 22 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>2. Thoughts<\/b><\/p>\r\n<p>Duration: A minimum of 6.5 hours<\/p>\r\n<ul class=\"all_table list_000089\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate pleasant thoughts focused on the present or the past.<\/li>\r\n<p>Duration: a minimum of 1 hour of primarily shared dedication.<\/p>\r\n\r\n<li>Cultivate pleasant thoughts focused on the short-term future.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Highly Satisfying Life Vision.<\/li>\r\n<p>Duration: a minimum of 3 minutes of shared dedication.<\/p>\r\n\r\n<li>Managing unpleasant thoughts.<\/li>\r\n<p>Duration: a minimum of 4.5 hours of dedication, partly shared and partly exclusive.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>3. Emotions<\/b><\/p>\r\n<p>Duration: A minimum of 4.5 hours<\/p>\r\n<ul class=\"all_table list_000090\" style=\"margin-left:20px;\">\r\n\r\n<li>Cultivate serenity.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for yourself.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate love for others.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivating satiety.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Cultivate the pleasures of the senses.<\/li>\r\n<p>Duration: a minimum of half an hour of shared dedication.<\/p>\r\n\r\n<li>Manage unpleasant emotions.<\/li>\r\n<p>Duration: a minimum of 2 hours of shared dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>4. Body Expressions<\/b><\/p>\r\n<p>Duration: A minimum of 11.5 hours<\/p>\r\n<ul class=\"all_table list_000091\" style=\"margin-left:20px;\">\r\n\r\n<li>Gentle smile.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Relaxed body\/face.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy standing posture.<\/li>\r\n<p>Duration: a minimum of 1 hour of shared commitment.<\/p>\r\n\r\n<li>Healthy sitting posture.<\/li>\r\n<p>Duration: a minimum of 3 hours of shared commitment.<\/p>\r\n\r\n<li>Stretching.<\/li>\r\n<p>Duration: a minimum of 2.5 hours of dedicated time.<\/p>\r\n\r\n<li>Deep breathing.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>5. Behaviors<\/b><\/p>\r\n<p>Duration: At least 1 hour<\/p>\r\n<ul class=\"all_table list_000092\" style=\"margin-left:20px;\">\r\n\r\n<li>Healthy habits.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n\r\n<li>Live in accordance with who you are and what you enjoy.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><b>6. Needs<\/b><\/p>\r\n<p>Duration: A minimum of 3.5 hours<\/p>\r\n<ul class=\"all_table list_000093\" style=\"margin-left:20px;\">\r\n\r\n<li>Mental preparation to meet a need.<\/li>\r\n<p>Duration: a minimum of half an hour of exclusive dedication.<\/p>\r\n\r\n<li>Develop self-esteem.<\/li>\r\n<p>Duration: a minimum of 1 hour of exclusive dedication.<\/p>\r\n\r\n<li>Develop satisfying relationships.<\/li>\r\n<p>Duration: a minimum of 2 hours of dedicated \/ shared time.<\/p>\r\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>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. &#8230; <a title=\"Exercise Plans for the Postgraduate Program in Personal Well-Being\" class=\"read-more\" href=\"https:\/\/institutodelbienestar.com\/en\/exercise-plans-medium-level\/\" aria-label=\"Read more about Exercise Plans for the Postgraduate Program in Personal Well-Being\">Read more<\/a><\/p>\n","protected":false},"author":6836,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"class_list":["post-54346","page","type-page","status-publish"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise Plans 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property=\"og:site_name\" content=\"Instituto del Bienestar\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-10T12:35:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/institutodelbienestar.com\/wp-content\/uploads\/2025\/09\/Yt.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/institutodelbienestar.com\/en\/exercise-plans-medium-level\/\",\"url\":\"https:\/\/institutodelbienestar.com\/en\/exercise-plans-medium-level\/\",\"name\":\"Exercise Plans for the Postgraduate Program 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