Foundations of Meditation

On this course you will learn:

This course provides in-depth training on the foundations of Mindfulness Meditation (also known as Insight Meditation or Vipassana)

You will learn:

  • How to find a suitable meditation posture
  • How to make mindfulness meditation a part of your daily routine
  • What mindfulness meditation is and isn't
  • Recieve in depth guidance on how to be mindful of different aspects of your experience
  • Recieve in depth guidance on how to meet common challenges and difficulties
  • Reinforced learning on the key skills of mindfulness meditation practice

Benefits of the Course:

  • Self-paced training
  • Compatible with any device (Smartphone, Tablet, Laptop, PC)
  • Free lifetime access to our online community with special offers and support!
  • Life time access the online curriculum and course materials (No more relying on notes from a lecture!)
  • Open invitation to contact our teacher by text, voice note or email - We are here to support you if you have questions or difficulties not covered in the course!

Is this for me?

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. 

  • If you would like to develop a daily meditation practice. 
  • If you want to ensure you have an in-depth training in the basic principles of mindfulness meditation.
  • If you want to develop a practice where you can meditate without needing guidance.
  • If you want contact and guidance from an experienced teacher.

Then this course is for you.

Course curriculum

  • 2

    Week 1: Finding your seat

    • 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

  • 3

    Week 1: Developing a Daily Meditation Practice

    • When to meditate

    • Where to meditate?

    • Developing a routine

    • Keeping Time

  • 5

    Week 2: Just Breathe

    • 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

  • 6

    Week 3: Coming home to the body

    • 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

  • 7


    • Reviewing our practice so far

    • Mindfulness Review

    • Posture (again!)

  • 8

    Week 4: How do you feel?

    • 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

  • 9

    Week 5: Thoughts are not facts

    • 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

  • 10

    Week 6: Mindfulness in Daily Life

    • Review

    • Mindfulness in Daily Life

    • Mindfulness in Daily Life

    • Choiceless awareness

    • Finding Community

    • Staying Inspired

    • Continuing practice


Ethan Pollock

Ethan has been a committed meditator since his early 20's, and spent over 5 years living in Plum Village; studying with international mindfulness teacher and peace activist, Zen Master Thich Nhat Hanh. He has helped facilitate over 100 mindfulness retreats. He is committed to sharing the teachings and practices that have helped him find peace and freedom in his own life. Ethan helps students find their own wisdom by listening to their own body and mind. Focussing on an embodied and fully integrated practice that embraces the totality of life. His approach is kind, gentle and he encourages humour when working with the unruly and messy human experience. When he isn’t meditating or teaching he loves spending time in nature, watching movies and spending time with his partner.