Mental Habits, Transformed With Mindfulness

Rewire Your Mind: Mindfulness, Metacognition, and the Power to Change Mental Habits

What you'll learn

Identify & observe your thought patterns with greater clarity: learn to step back and recognize mental habits, biases, and thought loops without getting caught

Respond more flexibly to stress and uncertainty by pausing, shifting perspective, and choosing thoughtful, adaptive actions

Apply metacognitive tools for mindful reflection, including thought labeling, mindful journaling, & awareness techniques to understand your mind's workings

Let go of unhelpful narratives by recognizing limiting or negative thoughts , and redirecting your focus toward more constructive and compassionate thinking

Requirements

No prior experience with mindfulness, meditation, or psychology is required—this course is beginner-friendly

An open and curious mindset—the ability to reflect on your own thoughts and mental patterns will help you get the most from this course

A quiet space for guided meditation and personal reflection exercises

A journal or notebook (optional but recommended) for capturing insights and thought patterns during the course

This course is designed to be accessible to everyone—from complete beginners to those with some experience in mindfulness or personal development.

Description

Course GoalsThis course is designed to help you become more aware of your thoughts—and how they shape your emotions, actions, and overall well-being. Through evidence-based mindfulness practices and a research-backed approach to metacognition, you'll learn how to observe your thinking more clearly, respond to mental habits with intention, and develop greater mental flexibility in daily life.At the end of this course, you will:Understand what thoughts are, how they function, and why awareness of them mattersGain a practical and theoretical introduction to metacognition and mindful attitudesLearn two core mindfulness practices that foster thought awareness and cognitive flexibilityRecognize unhelpful thought patterns and practice responding to them with skill and compassionDevelop tools to manage overthinking, increase focus, and cultivate greater mental resilienceReceive clear answers to common questions about observing thoughts, helping you navigate early challenges with more ease and confidenceCourse Content:What Are Thoughts? Why Thought Awareness MattersIntroduction to Metacognition & Mindful AttitudesCore Practices: Thought Awareness and Mental Noting & Thought ChangingCommon Challenges & FAQs: What to Expect When Observing the MindIntegration Tools: Practice Recommendations & JournalingThis course builds on a model taught in university settings and is informed by research we’ve conducted on the effectiveness of these practices. It offers a structured, science-based, and supportive introduction to working with the mind.Who is it for:This course is ideal for:Beginners who want a clear and supportive introduction to thought awareness and mindfulnessProfessionals looking for tools to reduce stress, improve mental clarity, and build emotional resilienceCoaches, educators, and facilitators wanting to incorporate mindfulness and metacognitive skills into their workStudents and lifelong learners interested in self-development, cognitive psychology, and emotional well-beingAnyone curious about how to change unhelpful thought patterns and cultivate healthier, more intentional mental habitsLearn from a Mindfulness Expert:I am an organizational psychologist with a PhD in Organizational Behavior and Human Resources. As a researcher, educator, and practitioner, I am passionate about advancing evidence-based mindfulness education in both university and professional settings. My work focuses on mindfulness, well-being, leadership, and entrepreneurship, and is rooted in both scientific rigor and lived experience.Informed by my background as a certified mindfulness and yoga teacher, co-founder, and startup team member, I aim to bridge contemplative practice with organizational life. Through my work, I support individuals in cultivating healthy, connected, and sustainably productive lives, and I help entrepreneurs and organizations build mindful routines and cultures where people can thrive.

Overview

Section 1: Course Introduction: Thoughts, Mindful Thought Awareness, and Meta-Cognition

Lecture 1 Course Introduction

Lecture 2 Introduction to Thought Awareness Part 1

Lecture 3 Introduction to Thought Awareness Part 2

Lecture 4 Mindful Thought Awareness

Lecture 5 Metacognition

Section 2: Practice: Mindful Thought Awareness & Mental Flexibility

Lecture 6 Attitudes of Mindfulness Meditators & Introduction to Practice 1

Lecture 7 Practice 1: Thought Awareness

Lecture 8 Practice 1 Debrief: Thought Awareness & Introduction to Practice 2

Lecture 9 Practice 2: Mental Dressing Room (Mental Flexibility Practice)

Lecture 10 Practice 2 Debrief: Mental Dressing Room

Section 3: Common Questions and Conclusion

Lecture 11 Common Questions & Answers and Course Wrap-up

Individuals who feel stuck in repetitive or unhelpful thought patterns and want to develop more intentional mental habits,Anyone curious about mindfulness, meditation, and how thought awareness can lead to greater emotional clarity and personal growth,Beginners with no prior experience in mindfulness or meditation who want a clear, structured introduction to these practices,Professionals seeking tools to manage stress, improve focus, and increase mental resilience in their daily work,Coaches, educators, or facilitators looking to integrate mindfulness and metacognitive tools into their practice,Students or lifelong learners interested in self-development, cognitive psychology, or mental well-being