- A computer or mobile device with an Internet connection is all that's necessary to take this course.
- You don't need any prior knowledge of psychology or mindfulness
This video course taught by Sam O’Sullivan, Clinical Psychologist, brings together the scientifically proven methods of mindfulness and cognitive behavioural therapy (CBT) to equip you with tools to improve your wellbeing in day to day life. Lectures are designed to make the unnecessarily complicated ideas behind these methods easy to understand, so you quickly experience benefit in applying them.
This course is about learning how to apply the methods in action, such as during a conversation or rock climbing, which differs to more traditional meditation approaches that generally involve sitting practices. The mindfulness aspect guides you to develop the necessary skills to focus on tasks at hand with a calm state of mind, while the CBT aspect teaches you to effectively use your mind when you choose to do so.
You will go on a journey with Sam through your awareness as you explore the wild outdoors of New Zealand in beautifully shot instructional videos, from Waiheke Island to Fox Glacier.
Contents and overview
- Introduction to Sam and an overview of the course.
- The main ideas behind mindfulness and cognitive behaviour therapy.
- Learn the skill of maintaining your attention on one aspect of your experience at a time:
- Sensing your surrounding world.
- The different physical sensations in your body
- Thoughts in your mind
- Applying a feeling of calm when you are focusing your attention.
- Applying the method of calmly focusing your attention on the different points of focus while going about activities and situations.
- The focus toolkit is for someone looking for a practical course, which can immediately improve their wellbeing.
- The course is designed for those who are interested in mindfulness and want a technique that they can apply in their day to day lives.
- The course is ideal for beginners or for those wanting to help others by teaching basic mindfulness and CBT skills.
- Students should have an interest in self-development and personal growth.
- The course is ideal for new managers/leaders who are struggling to communicate effectively with people in their organisations.
- The course is useful to therapists who want a practical course for their clients.
- The focus toolkit is not designed to be therapeutic for significant health problems so if you have any concerns in this regard the it is recommended that you speak to a suitably qualified health practitioner.
- Someone who would like an introduction to psychological tools in everyday language
- Someone who is struggling to focus
- Someone who wants to improve their wellbeing
- Someone who is struggling to listen in conversation
- Someone who is working in a team where communication is important
- Someone who is struggling with anxiety
- Someone who is struggling with circular thinking
- Someone who is stressed
- Someone who struggles with anger management
- Someone who wants to learn to meditate while doing activities
- A beginner wanting to apply mindfulness and cognitive behavioural therapy (i.e psychological tools) to their life
- Meet Sam & Course Overview01:16
- Course Guidance00:10
- Mindfulness Basics02:34
- Mindfulness Practise05:18
- Worksheet 1: Course Goals00:08
- CBT Basics02:20
- CBT Real World Example03:43
- Worksheet 2: Tracking00:01
- Focusing on the surrounding world00:38
- Surrounding World Practice02:52
- Worksheet 3: Surrounding World00:01
- Focusing on Physical Sensations01:24
- Physical Sensations Practise04:22
- Worksheet 4: Physical Sensations00:01
- Focusing on Mind00:50
- Mind Practise07:15
- Worksheet 5: Mind00:01
- Learning to be Calm01:05
- Calm Practise06:38
- Calm Technique02:16
- Worksheet 6: Calm00:01
- Learning to Apply the Technique00:38
- Activity - Rock climbing03:17
- Situation - Listening02:56
- Worksheet 7: Focus Technique00:01
- Slide Resources00:03
At the core of my being I feel a calling to help people and the planet to flourish into a beautiful, harmonious society. Overcoming challenging experiences growing up, like being bullied and developing social anxiety, steered me onto a path that would define my career and given role within communities. As I explored psychology and mindfulness in the context of improving myself, I began to discover that disseminating the tools of my personal progression could be of great benefit to others.
As a Clinical Psychologist I've worked at a, contracted with the of NZ, worked in private practise at , and created content for mental health first aid programme. I also co-founded , a growing community of people working together on the intersection of mindfulness and social change. I have been teaching mindfulness and psychological tools in a variety of settings – Healthfit Collective, , , , and several music and arts festivals.
My current project is, a web series for men's wellbeing. I’ve spent nearly a year traveling around New Zealand interviewing and talking with Kiwi’s about their perspective on problems and solutions to the mental health of New Zealand.
I believe that the key to solving the many of the world's problems is to first solve our own, so we can better serve our purpose and co-create a sustainable existence.