Week 1 – Introduction to Mindfulness
• Activities: Understanding mindfulness, body scan exercise, present-moment awareness practices, journaling reflections
• Outcome: Awareness of the present moment, understanding the basics of mindfulness, and identifying personal areas to cultivate calm

Week 2 – Grounding Techniques & Mindful Breathing
• Activities: Grounding exercises, mindful breathing techniques (box breathing, 4-7-8 method), 5-senses awareness practice
• Outcome: Ability to anchor yourself in stressful situations, experience immediate calm, and practice intentional breathing

Week 3 – Awareness in Daily Life (Eating, Walking, Working)
• Activities: Mindful eating, mindful walking, incorporating mindfulness at work, journaling observations
• Outcome: Applying mindfulness in everyday activities to improve focus, presence, and satisfaction

Week 4 – Managing Stress with Mindfulness
• Activities: Identifying stress triggers, guided meditation for stress relief, mindful response techniques
• Outcome: Reduction of stress and anxiety, improved emotional regulation, and ability to respond rather than react

Week 5 – Creating a Sustainable Mindful Routine
• Activities: Designing a personal mindfulness routine, overcoming barriers, short daily practices for busy schedules
• Outcome: Establishing a sustainable mindfulness habit, integrating calm and focus into daily life