Get life-time access to the course for only €179*

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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

Why this course?

  • In-depth Learning

    The course is designed in a way that allows you to learn Mindfulness in-depth and in a safe and organized manner. Suggested completion time is 3 months but you can take as long as you need. It is your process, you can do the course in your own rhythm! At the end of the course you will have an established self-practice.

  • Science-based and Trauma-sensitive

    The course is based on the Science of Mindfulness while respecting the Buddhist tradition. As many people come to Mindfulness in difficult times (stress, anxiety, depression, trauma,...), the course takes these challenges into consideration and offers practices that are trauma-sensitive.

  • Personal Coaching available

    Becoming mindful is a beautiful journey of personal growth. The course is designed in a loving and supportive way, so that you can learn safely by yourself. But we are all human, and sometimes we just need a little help & support. If you do, you can book an online, private coaching session with Pamela at any time. Pamela speaks Luxembourgish, English, French and German fluently. Sessions last 75 minutes, are held over Zoom or Skype and cost €100.

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

· Reduced stress, irritability, anxiety, and depression · Increased energy · Improved mental function, intelligence, and memory · Improved decision-making · Improved interpersonal relationships · Increased resilience to change · Aid in managing addiction · Elevated immune system function · Reduced frequency and duration of illnesses · Improved management of pain · Decreased heart rate and blood pressure · Improved sleep and digestion ·

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

Pamela Strasser is a licensed Positive Psychologist and an advanced somatics, yoga and Mindfulness teacher. She holds a Master of Science (MSc) in Applied Positive Psychology from the University of East London and has extensively studied yoga and somatic movement with renowned teachers in the field. Her Mindfulness training incorporates both the Buddhist roots of Mindfulness (under Zen master Thich Nhat Hanh and his Sangha) as well as the Western approach to Mindfulness and the neuroscience and physiology behind the practice. Her courses, classes, workshops and retreats combine her knowledge of the human body and how it deals with stress, trauma and healing, and blend it with her understanding of psychology and the workings of the mind to create a holistic approach to well-being. Pamela teaches somatics, yoga and Mindfulness in public, private and corporate settings, regularly holds workshops on different Positive Psychology topics and helps clients achieve their full potential in private sessions. Her corporate work focuses on resilience training, well-being at work, Mindfulness and creating positive and diverse teams and workplaces. Her ongoing scientific research focuses on Embodied Positive Mindfulness. Pamela is a nature lover and volunteers her free time to environmental and humanitarian causes. She lives in Luxembourg and teaches nationally and internationally.

Pamela Strasser

MSc Applied Positive Psychology

Get life-time access to the course for only €179