Week 1 - Foundations

Week 2 - Moving from automatic pilot to conscious choice

Week 3 - Moving from relating to experience through thinking to directly sensing

Week 4 - Moving from dwelling in the past and future to being fully in the present moment

Week 5 - Moving from trying to avoid, escape, or get rid of unpleasant experience to approaching with interest

Week 6 - Moving from needing things to be different to allowing them to be just as they already are

Week 7 - Moving from seeing thoughts as true to seeing them as mental events

Week 8 - Moving from treating yourself harshly to taking care of yourself with kindness and compassion

Week 9 - Planning a mindful future