*Profits from our courses go to environmental causes
About the course
In this practical course, you will learn how to establish a regular Mindfulness meditation practice and how to bring Mindfulness into your daily life to be able to live a fuller, happier, more connected life.The course is based on The Four Foundations of Mindfulness, the framework the Buddha taught to learn Mindfulness in a safe and organised way. You will learn the practices linked to each one of the Four Foundations of Mindfulness, and why it is important to integrate each foundation, one by one. In addition to teaching the different meditations, the teacher will give detailed explanations of the practices, the scientific background on their benefits, and in which situations they can be used or should be avoided. Special attention will be given to practices that can be integrated into a busy life, so that participants slowly learn to make Mindfulness a way of life and become more aware of what is going on in their mind, body and emotions. Because awareness is freedom and freedom brings happiness.
Who is this course for?
This course is for anyone interested in learning Mindfulness Meditation, as well as for people who are already familiar with Mindfulness, but would like to get a deeper understanding of the structure of Mindfulness and how to establish a self-practice that is safe, informed, gradual and organised.
Course Materials
What's included
-
21 Video Lessons
-
23 downloadable Guided Meditations
-
Journaling Exercises
-
Reflective Exercises
-
Scientific surveys to measure your Mindfulness levels
-
Access to a private Facebook group
-
Life-time Access to the course from any device
What is Mindfulness?
Mindfulness is the basic human ability to be fully present and aware of where we are and what we’re doing instead of being overly reactive or overwhelmed by what is going on in and around us.
What is Mindfulness Meditation?
Mindfulness Meditation is an evidence-based form of meditation derived from a 2,500 year-old Buddhist practice called Vipassana or Insight Meditation. The practice is designed to develop the skill of paying attention to our inner and outer experiences with kindness, acceptance, patience, and compassion.
Instead of finding ourselves at the mercy of worry, fear, anger (and the like) - whether from present or past experiences - we grow in our ability to choose how we want to (re-)act.
Mindfulness meditation helps us heal from our wounds of the past, teaches us to be present in the now, and approach our future with confidence and grace.
What are The Four Foundations of Mindfulness?
The Four Foundations of Mindfulness are a frame of reference taught by the Buddha that allows the practitioner to learn Mindfulness in a safe, gradual and organised way.
They consist of:
1. Mindfulness of Body
The First Foundation establishes an awareness of breath and body. As the ability to maintain awareness grows stronger, the practitioner learns to become aware of the breath and the whole body in stillness, movement and daily life. This embodied awareness leads to a better relationship with our body and its needs.
2. Vedanā – Mindfulness of Feeling Tone
The Second Foundation establishes an awareness of felt experience. Is it pleasant, unpleasant or neutral, is it arising, disappearing or manifesting? How do we experience it in our body and to which emotions and behaviour do they lead? Is its source physical or mental? Practicing with feeling tone, or vedanā, is an important practice. Noticing the feeling tone of each experience, we are able to see it more clearly. As we develop the ability to tune into the vedanā of experience, we no longer identify so strongly with each experience. Unpleasantness often leads to aversion and pleasantness may lead to craving or clinging. When we know the feeling tone of an experience and the emotions that accompany it, we can begin to see this cycle, break it and choose our actions and reactions.
3. Mindfulness of Mind
The Third Foundation teaches us to become aware of our mental states. Is our mind distracted or concentrated? Anxious, worried, irritated, agitated, tense? What is the mood of our mind and how does it influence our body, our thoughts, our emotions and our behaviour? As with the second foundation, awareness of our mental states allows us to dis-identify with our mind, and makes us aware that we do not have to be at its mercy. As with feeling tone, we can begin to see and understand the waves of the mind and break their cycle.
4. Mindfulness of Dharma
In the Fourth Foundation we essentially practice mindfulness of reality. We learn that everything in life, whether internal or external, is impermanent, interconnected and interdependent. When we understand these universal laws, we discover that our fears, our desires and our defensiveness are unnecessary. With this wisdom, we can open up and fully experience every moment. We can start to let go of what makes us suffer, return to well-being and begin to trust life and all of its beauty and mystery.
Benefits of Mindfulness Practice
Science has shown the following
Course curriculum
-
01
Welcome to the course!
-
A message from the instructor
-
Measure your Mindfulness level before you start the course
-
Community & Support
-
-
02
Lesson 1: What is Mindfulness?
-
Introduction to Mindfulness
-
The Four Foundations of Mindfulness
-
How to sit in meditation
-
Attitude of Practice
-
The 5 Hindrances to Mindfulness
-
Meditation: Taking the one Seat
-
-
03
Lesson 2: The First Foundation - Mindfulness of Body (Part 1)
-
Why do we start with the breath?
-
Journaling
-
The Meditations on Breath
-
Meditation: Breath Awareness
-
Journaling
-
-
04
Lesson 3: The First Foundation - Mindfulness of Body (Part 2)
-
Observing the Body
-
Journaling
-
The Meditations on Body
-
Meditation: Positions of the Body
-
Meditation: Actions of the Body
-
Meditation: Body Scan
-
Meditation: Body and the Universe
-
Meditation: The Nine Contemplations
-
Healing the Body
-
Meditation: Healing the Body
-
Journaling
-
-
05
Lesson 4: The Second Foundation - Mindfulness of Feeling Tone
-
Mindfulness of Vedana
-
The Meditations on Vedana
-
Meditation: Observing Vedana (1)
-
Meditation: Observing Vedana (2)
-
Healing the Heart
-
Meditation: Healing the Heart
-
Journaling
-
-
06
Lesson 5: The Third Foundation - Mindfulness of Mind
-
Mindfulness of Mind
-
The Meditations on Mind
-
Meditation: Observing your Thoughts
-
Meditation: Investigate the Mind
-
Meditation: Meditation on the Hindrances
-
Meditation: Cultivating Wholesome States of Mind
-
Healing the Mind
-
Meditation: Healing the Mind
-
Meditation: Letting the Mind be
-
Meditation: Resting in the Heart
-
Journaling
-
Embodied Reflective Exercise
-
-
07
Lesson 6: The Fourth Foundation - Mindfulness of Dharma
-
Mindfulness of Dharma
-
The Meditations on Dharma
-
Meditation: Observing Interconnectedness Within
-
Meditation: Interconnectedness with Nature
-
True Healing
-
Meditation: True Healing
-
Journaling
-
Embodied Reflective Exercise
-
-
08
Lesson 7: Establishing a Regular Practice
-
Mindfulness in daily Life
-
Alternative Ways of Practice
-
Meditation: Walking Meditation
-
Meditation: Raisin Meditation
-
Journaling
-
-
09
Before you go...
-
Measure your Mindfulness level now
-
Write a review
-
Suggested Reading
-
Certificate of Completion
-
Pamela Strasser
About your Teacher
