Foundations of Meditation
Developing a daily practice
This course provides in-depth training on the foundations of Mindfulness Meditation (also known as Insight Meditation or Vipassana)
You will learn:
This course is suitable for complete beginners but it is designed for those who may have already taken part in a mindfulness based course or retreat.
Then this course is for you.
Welcome: Week 1
Reflecting on our intentions
Guided Meditation Instructions for Week 1
Instructions for Home practice : Week 1
Guided Meditation (Brief)
Home Practice Log
Week 1: Just for Fun Quiz
When to meditate
Where to meditate?
Developing a routine
Keeping Time
Week 1: Debrief
Welcome Week 2
The breath
A map of our meditation experience
Instructions for Home Practice
Guided Meditation on Breathing
Reflections on guided meditation
Mindfulness of breathing works when it doesn’t work.
Common Difficulties
Just for Fun Quiz
Key Skill: Mental Noting
Key Skill: Stopping
Debrief
Welcome Week 3
'Head on a stick' - The long journey to embodiment
Week 3: Instructions
Guided Meditation: Mindfulness of the Body
Reflections on guided meditation
Mindfulness of Pain and discomfort
Guided exploration: The Power of Awareness
Mindfulness of Sounds
Common Difficulties: Monkey Mind
Common Difficulties: Sleepiness
Common Difficulties: 'Held' breath
Key Skill: Softening
Reviewing our practice so far
Mindfulness Review
Posture (again!)
Week 4: Outline
Mindfulness of Emotions
Our relationship to the emotional world
90 seconds?
RAIN - A way to be with emotions
Week 4: Instructions
Guided Meditation: Mindfulness of Emotion
Becoming aware of the commentary
Common Difficulties: It's supposed to go away
Emotions are interwoven with our bodies and our thoughts
Key Skill: Soothing
Review
Awareness that frees
Week 5: Outline
Exploring our thinking
Week 5: Instructions
Guided Meditation: Thinking
Reflections on Meditation
Mindful Thinking Exercise
Staying on firm ground
Talking to ourselves
Don't try to get rid of anything
Common Challenges: Confused about instructions
Review
Mindfulness in Daily Life
Mindfulness in Daily Life
Choiceless awareness
Finding Community
Staying Inspired
Continuing practice
Ethan Pollock