Attention is the most fundamental building block of change and insight, therefore we start the course by building our attention. Of all the things that can draw our attention in life, we pay relatively little attention to the now. 

A judgment colours reality. It affects how we see both the world and ourselves. Through judgment, we often create an immediate conflict or struggle. Therefore, it is vital to become aware of our judgments, moment to moment, in our daily life. 

Goals are a crucial part of our society and, although goals can be motivating, an accessive focus on our long-term goals can cause us to have a negative opinion on where we are at the moment. Here we look at the common pitfalls of obsessing on goals and learn how to adapt our goals to focus on the pathway to achievement. 

'Who are you? What is your true identity? How much does your possesions, job, appearance, performance, role say about you?' 

These questions help us to learn about the ego, the content of which is very persona to the individual. We look, maybe for the first time, at these questions to understand what currently defines you, and what you wish to define you. We learn about identity strengthening, and what it means to go beyond the ego. 

Autonomism keeps us from changing. Only by becoming aware of our automatic responses can we change them. Thought patterns and/or our coping mechanisms for life's challenges and stresses usually come automatically  from our past experiences. 

By learning to accept, you immediately free yourself from the identification of your mind. Acceptance allows the ego to be silent. Our exploration of how we accept situations allows us to become aware of our triggers and resistances within our lives.

To understand compassion in general, we must first understand the meaning of self-compassion. We learn to show ourselves the same compassion that we often show others. Compassion uses the power of connection which aligns well within the use of attention in mindfulness. 

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Mindfulness is a proccess that continues to develop with time. In this final session we look at what we have learned throughout the course, integrating the previous themes with each other. We also reflect on how this knowledge and experience can be integrated into your life.