On this course you will learn:

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

Individual Tuition (optional extra)

I will be available to answer questions and review your progress as you move through the course. Contact me anytime via email and the comments section- I usually respond within 48hrs to offer some personal encouragement and direction.

Available to purchase via Mindful Living Website

Self Paced

Access anytime, anywhere. Move at your own speed. This course includes lifetime access so you can review the content at any time.

Is this for me?

This course is designed for those who have already taken part in a mindfulness based course or retreat but it is also suitable for complete beginners. 

  • 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. (optional extra)

Then this course is for you.


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.

Course curriculum

  • 1


    • Welcome to the Course

    • How to use this course

    • What is Mindfulness?

    • Research on the Benefits of Mindfulness

    • Nice to meet you

    • Tell me about yourself!

  • 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

  • 4

    Week 1: Finding a Comfortable Posture

    • Finding your posture: On a chair

    • Finding your posture: On the ground

    • Finding your posture: Lying down

    • Finding your posture: Lotus pose

    • Finding your posture: All slides from videos

    • Meditation equipment

  • 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

    • Mindful Eating

    • Staying Inspired

    • Continuing practice

  • 11


    • Please support Ethan

Foundations of Meditation