Mindfulness-based Time Management

Course Materials
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Welcome, [memb_contact fields=”FirstName”], to this adventure in time.



Quarter 1What you will need for this course:

  • About 10-30 minutes of Me Time per day
  • About 30 minutes per week to complete the Timeful Tasks
  • Coloured pens and pencils
  • Some sheets of A3 or tabloid paper
  • A journal or writing pad to keep a record of your thoughts and feelings
  • Headphones to listen to the visualisations
  • An Open Mind

Overview of Week 1

  • Introductory video, including a short eyes open meditation
  • Timeful Task : What Would You Do with More Time?
  • Meditation : Noticing Time
  • Timeful Task : How Was Your Day?
  • Meditation : Just Relax
  • Timeful Task : Where Does Your Time Go?


So let’s start your temporal journey. Make sure you have ten uninterruptible minutes spare and watch this short video to ease yourself into this time-expanding course.

Turn back timeTimeful Task : What Would You Do with More Time?

This is the first of the simple tasks to help you become more mindful about the passage of time. See these Timeful Tasks as temporal pit stops. They are opportunities to pause your life for a while, and turn the clock back a few turns before starting again at a new pace.

Let’s imagine that time isn’t quite as fixed or as finite as we think it is.

Make a note in your journal of your thoughts on the following questions:

  • What could you achieve, and what would you do, if you had all the time in the world?
  • What would you like to happen more quickly?
  • What would you like to happen more slowly?
  • What would you do differently today if you knew you could take your foot off the pedal?

Yoga ManMeditation : The Passage of Time

This is a temporal ‘amuse bouche’ that demonstrates how the passage of time is subjective. You only have to listen to this once to appreciate the effect.

Note it is best listened to on headphones and definitely not while driving.

Turn back timeTimeful Task : Where Does Your Time Go?

For the next seven days, keep a note in your journal or notebook of the following:

  • What times you go to sleep and get up?
  • How long you spend travelling?
  • How long you spend working?
  • How long you spend supporting and helping others?
  • How much time you give to yourself?

Yoga ManMeditation : Just Relax

Listen to this introductory meditation every day for a week. Try it in the morning and in the evening or if you feel yourself flagging in the middle of the day.

Make a note in your journal of how you feel before, during and after it.

Note it is best listened to on headphones and definitely not while driving.

Turn back timeTimeful Task : How Was Your Day?

This is a simple thing we can all do each day to make the next day go even better.

This small task should be done daily, ideally when the sun sets and dusk arrives. Alternatively, if you forget or are busy, you can do it on the commute home, or just before you go to sleep. Each day in your journal, make a note of the following:

  • For the day that has just gone, what was the highlight?
  • For the coming day, what would be the most amazing thing to happen?

When something amazing happens that you requested on a subsequent day, put a big tick or star next to it in your journal – and remember to say “Thank You”.

p.s. a short while after undertaking this daily task, you will find that things that you wish for start turning up in droves.

p.p.s. you can continue this task throughout the whole of this course, and beyond.

Key LearningsKey Learnings

  • Seconds, minutes, hours and months don't exist
  • It pays to be mindful about how we spend and invest our time
  • Treating ourselves to 10-30 minutes of Me Time each day pays great dividends
  • When we focus on what we would like, it has the tendency to appear