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Cultivating Emotional Balance Part 1

September 27, 2018 @ 6:00 pm - 8:30 pm

150kr – 1200kr

Cultivating Emotional Balance (CEB) provides a number of different, practical emotional skills which lead to a better understanding of our emotional life and support an increase in constructive emotional episodes. The contemplative practices of CEB emphasize the cultivation of the happiness of being or the happiness we bring into the world by aligning with our core values and aspirations, developing attention skills, and utilizing contemplative inquiry to investigate our lived experience.

What you will learn:

  1. What is genuine happiness?
  2. How to make your emotions work for you
  3. Meditation techniques which enable to create freedom between stimulus and response, improve the ability to recognize emotions and act in a constructive way

The course consists of 2,5 hours meetings per week, during which we will study the theory, do group discussions, and learn meditation techniques aiming at developing relaxation, focus, and heart qualities like compassion, love, equanimity, and empathetic joy. In between the meetings participants will do “homework” consisting of reflective writing and guided meditations.

This course consists of 9 sessions and is the first part of the 18-weeks Cultivating Emotional Balance program. Part 2 will be offered in the beginning pf 2019.

  • Thursdays 18.00-20.30 
  • Duration: September 27-November 29

Facilitator: Zarina Osmonalieva has an undergraduate degree in psychology and PhD in entrepreneurship. She has been studying Buddhist philosophy in Europe and India. She is a certified Iyengar Yoga and Cultivating Emotional Balance teacher.




Cultivating Emotional Balance is an educational training committed to utilizing the experience of emotion as a path for developing the happiness of being for ourselves and in relationship to others.

By integrating the wisdom traditions of modern psychology, current emotion research, and contemplative practices, CEB provides a secular platform for transformation. With the tools of CEB, we can draw upon our human capacity to wisely and compassionately actualize individual and collective well-being and reform a wholesome relationship with the planet.

This curriculum was developed by Alan Wallace and Paul Ekman as a result of the Mind and Life Dialogue with His Holiness the Dalai Lama about Destructive Emotions in 2000.

Below is the description of all 9 sessions.


The first session is devoted to the introduction of the CEB curriculum, an overview of Shamatha practice, and different tools which will be used throughout the course such as Emotional Episode Diary, Meditation Diary, and Aspiration Worksheet. We will learn about the distinction between genuine happiness and hedonic happiness. We will also learn how to practice one type of Shamatha meditation – Full Body Awareness.


In this session, we will study 4 Balances (Emotional, Attentional, Conative, and Cognitive), Affective Domains and Characteristics of Emotions. We will also practice another type of Shamatha meditation with the focus on the Abdomen.


This whole session will be devoted to studying the Emotional Timeline Episode and its elements such as Events, States, and Actions as well as Emotional Triggers, Physical States and Emotional States. We will study their definitions and apply examples to master the Emotional Timeline Episode tool.


During this session, we will practice the third type of Shamatha meditation with the focus on nostrils.


This session is devoted to the emotion of Anger. We will study the definition of Anger, its theme, and how to manage Anger wisely, as well as guidelines for the time-out when the emotional episode of Anger arises. This session will end with learning about the tool – 3-minutes breathing space – and introduction to Loving Kindness.


In this session, we will do an overview of Anger homework and continue with the Loving Kindness practice.


In this session, we will learn the Shamatha method called Settling the Mind in its natural state and study the emotion of Disgust.


We will practice Shamatha meditation, do an overview of Anger and Disgust and study the emotion of Contempt.


The last session of Part 1 Cultivating Emotional Balance curriculum is devoted to the review of Anger, Disgust, and Contempt as well as the Emotional Timeline Episode tool. We will also discuss the importance of Compassion.


15 available
Single session150.00kr

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15 available
Full course1,200.00kr

Please fill in all required fields


September 27, 2018
6:00 pm - 8:30 pm
150kr – 1200kr
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Yeshe Norbu Mind Training Centre
Roslagsgatan 62
Stockholm, 113 56 Sweden


Yeshe Norbu