1. Welcome & Introduction (5 min)
Greet group, set tone for safety and openness.
Briefly outline today’s format: meditation → coping skills → discussion.
2. Guided Meditation on Love & Kindness (10 min)
Invite participants to close eyes, relax posture.
Lead breathing exercises.
Guide visualization: sending kindness to self, then to others, including difficult individuals.
Encourage awareness of emotions and bodily sensations during meditation.
3. Debrief Meditation Experience (5 min)
Ask participants to share feelings, insights, or challenges.
Normalize varied experiences and reinforce self-compassion.
4. Psychoeducation: Shifting Perspective (10 min)
Define cognitive reframing and its role in emotional regulation.
Provide examples of shifting from a problem-focused lens to a solution-focused or gratitude-based lens.
Discuss the link between perspective shifts and improved coping.
5. Skills Practice Activity (15 min)
Small group or individual exercise: identify a current stressor and write down the “first thought” perspective.
Reframe it into at least two alternative perspectives (e.g., growth opportunity, neutral fact, positive reframe).
Share examples with group for feedback/support.
6. Group Discussion (10 min)
7. Wrap-Up & Takeaways (5 min)
