​​Blended 8-Week Mindfulness + MBTI Mastery Program

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Combining Mindfulness Training with MBTI (Myers-Briggs Type Indicator) can be a powerful way to tailor mindfulness practices to personality preferences. While mindfulness is universally beneficial, different MBTI types may approach it differently, depending on how they process information, make decisions, and relate to the world.

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Before You Start: Take the MBTI Assessment

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• Record your 4-letter type (e.g., INFP, ESTJ)

   

    Each week's practices will include MBTI-specific guidance.

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WEEK 1: Foundations of Mindfulness + Know Your Type

• Mindfulness Focus: Basic breathing and presence

• MBTI Focus: Understand your cognitive preferences (Introversion vs. Extraversion, Sensing vs. Intuition, etc.)

Practice:

• Daily 5-min breath-focused meditation

• Reflect on your MBTI results:

  • What energizes you (Introversion vs. Extraversion)?

  • Do you focus more on the present or ideas (Sensing vs. Intuition)?

MBTI Tip:

• Introverts: Create a quiet, private space for meditation.

• Extraverts: Try walking meditation or group discussions about mindfulness.

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WEEK 2: Attention & Awareness

• Mindfulness Focus: Observing thoughts without judgment

• MBTI Focus: Understand Thinking vs. Feeling functions

Practice:

• Thought observation meditation (10 minutes)

• Identify patterns in emotional vs. rational responses

MBTI Tip:

• Thinking types (T): Practice pausing and naming emotions.

• Feeling types (F): Reflect on how your emotions shape your thoughts.

Tool: Try journaling using prompts tailored to your T/F preference.

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WEEK 3: Mindful Body Awareness

• Mindfulness Focus: Body scan, somatic awareness

• MBTI Focus: Sensing (S) vs. Intuition (N)

Practice:

• 15–20 minute body scan 3x this week

• Track any physical or intuitive insights

MBTI Tip:

• Sensing types (S): Focus on concrete bodily sensations.

• Intuitive types (N): Observe the emotions or memories linked to body tension.

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WEEK 4: Emotional Mastery with RAIN

• Mindfulness Focus: Handling emotions with RAIN (Recognize, Allow, Investigate, Nurture)

• MBTI Focus: Introverted/Extraverted Feeling + Emotional Regulation

Practice:

• Use RAIN on one challenging emotion this week

• Emotional check-ins using mindfulness app (e.g., Moodnotes)

MBTI Tip:

• Introverted Feelers (e.g., INFP, ISFP): Reflect privately, write expressive journal entries.

• Extraverted Feelers (e.g., ENFJ, ESFJ): Talk emotions through with a mindful listener.

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WEEK 5: Mindful Communication

• Mindfulness Focus: Listening without judgment, mindful speech

• MBTI Focus: Extraversion/Introversion in Communication

Practice:

• One deep listening conversation daily

• Mindful speech journal: “Was I present in this conversation?”

MBTI Tip:

• Introverts: Prepare mentally and allow silence.

• Extraverts: Focus on listening more than responding.

Tool: Try the “Conscious Communication” worksheet (I can make one if you’d like).

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WEEK 6: Thoughts & Cognitive Habits

• Mindfulness Focus: Labeling thoughts, cognitive defusion

• MBTI Focus: Judging (J) vs. Perceiving (P) – how we process and organize thoughts

Practice:

• Daily 10-minute thought labeling (e.g., “planning,” “worrying,” “remembering”)

• Note which types of thoughts dominate your mind

MBTI Tip:

• Judging types (J): Loosen rigid planning, allow for flow.

• Perceiving types (P): Practice committing to regular practice times.

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WEEK 7: Self-Compassion & Acceptance

• Mindfulness Focus: Loving-kindness (Metta), self-compassion

• MBTI Focus: Inner critic vs. personal values

Practice:

• 10-min loving-kindness meditation daily

• Write a self-compassion letter based on your type

MBTI Tip:

• TJ types (e.g., ENTJ, ISTJ): Let go of harsh self-judgment.

• FP types (e.g., INFP, ISFP): Strengthen inner validation and self-worth.

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WEEK 8: Integration & Personalized Practice

• Mindfulness Focus: Bringing mindfulness into daily life

• MBTI Focus: Build a practice based on your type’s strengths and struggles

Practice:

• Create a Mindfulness Maintenance Plan

• Reflect on what techniques worked best for your MBTI type

Examples:

• ISTJ: Consistent routine, morning breathing + mindful walking

• ENFP: Creative journaling + spontaneous meditations

• INTP: Analytical reflection + structured breathing

• ESFJ: Group mindfulness activities or volunteering with presence

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