The Mindful Workplace: Transforming Stress, Restoring Humanity

Laura Goodwin Coaching Presents

MBSR Program Framework: Culturally Inclusive Mindfulness for Resilience and Well-Being

At Laura Goodwin Coaching, we are dedicated to fostering mindful, compassionate, and high-performing teams.
This version of the Mindfulness-Based Stress Reduction (MBSR) program honors diverse backgrounds and recognizes the ways culture, identity, and life experience shape stress and healing.

By cultivating awareness, emotional balance, and authentic connection, your organization can create a kinder workplace—one that fosters resilience, promotes inclusion, and enhances overall productivity and well-being.

Duration:
8 weekly sessions plus an orientation and one full-day retreat.
Session Length: ~2.5 hours each
Daily Practice: 20–45 minutes of formal and informal mindfulness practice
Retreat Day: 6–8 hours between Weeks 6 and 7

Each session includes guided practices (body scan, mindful movement, sitting, and walking meditation), group reflection, psychoeducation on stress, and integration into daily life.
The adapted program adds focus on ancestral healing, intergenerational and racialized stress, somatic awareness, empowerment, and community connection.

Orientation (Week 0)

• Welcome and introductions
   
• Overview of the program and home practice
   
• Introduce mindfulness as ancestral remembering and restoration.
   
• Practice: 10-minute body scan or breath awareness
   
• Home Practice: 20–30 minutes daily + informal mindfulness (e.g., eating, walking)
   

Week 1 – There Is More Right Than Wrong With You

• Focus: Body awareness and compassion
   
• Practice: Body scan and mindful movement
   
• Inquiry: What do I notice when I slow down?
   
• Home Practice: Daily body scan + mindful moments
   

Week 2 – The Role of Perception

• Focus: How thoughts, beliefs, and culture shape reactions
   
• Practice: Sitting and walking meditation
   
• Inquiry: What survival patterns have I inherited?
   
• Home Practice: Sitting and walking meditation, daily awareness
   

Week 3 – The Power and Pleasure of Presence

• Focus: Rest and joy as healing
   
• Practice: Mindful movement and loving-kindness
   
• Inquiry: What does rest mean in my life and lineage?
   
• Home Practice: Meditation, movement, and mindful connection
   

Week 4 – Responding Instead of Reacting

• Focus: Awareness of triggers and choice
   
• Practice: Sitting meditation with emotions
   
• Inquiry: What happens in my body when I’m triggered?
   
• Home Practice: Meditation and mindful journaling on triggers
   

Week 5 – Mindfulness and the Stress Response

• Focus: Reclaiming the nervous system
   
• Practice: Relaxation and mindful breathing
   
• Inquiry: What helps me return home to myself?
   
• Home Practice: Meditation, breathwork, extended practice
   

Week 6 – Mindfulness and Communication

• Focus: Speaking and listening with awareness
   
• Practice: Loving-kindness and mindful dialogue
   
• Inquiry: How do I use or withhold my voice?
   
• Home Practice: Meditation and mindful listening
   

Retreat Day – Remembering Wholeness

• A silent day of extended practice: sitting, walking, yoga, mindful eating
   
• Ritual of ancestral remembrance
   
• Reflection and community closing
   

Week 7 – Mindful Living

• Focus: Bringing mindfulness into everyday life.
   
• Practice: Meditation and movement
   
• Inquiry: How can mindfulness support my daily relationships and routines?
   
• Home Practice: Meditation, mindful pause, and living plan
   

Week 8 – The Rest of Your Life

• Focus: Continuation and community support
   
• Practice: Closing meditation and gratitude circle
   
• Inquiry: How will I carry mindfulness forward?
   
• Home Practice: Daily meditation and continued practice with peers