Lição 1
The Basics
Femke introduces the basics of the course, so you will know exactly how to move forward.
What is the definition of meditation, what about setting a daily practice and what is the single ' rule' to denote what a ' good'. meditation is?
In this class you'll get an understanding of the basics that underpin this course.
Lição 2
Intro: Awareness Meditation (Tattva Bhavana)
This is the introduction into the Present Moment Awareness as a State of Mind, and a brief introduction of the first meditation technique of this course: Awareness meditation (also called Tattva Bhavana). After listening to this brief introduction, go to lesson 3 to practice Awareness meditation in your own pace.
Lição 3
Experience & Practice: Awareness Meditation
In this track you will find the meditation technique Femke introduced you to in the previous lesson.
The first technique of this course is Awareness Meditation, also called Tattva Bhavana. It uses the 5 senses to bring our attention to the here-and-now. It is often used as a warming up practice before other meditation techniques, but it can be used perfectly as a stand alone meditation.
Femke recommends to meditate at least one week daily with this technique and to note down your experience with it. However, if this technique is not a good fit, then move on to the next lesson, where Femke will introduce the second meditation technique of this course.
Lição 4
Intro: Anapana Meditation
Anapana Meditation is the second meditation technique to use to bring your awareness to the Present Moment. Femke explains a bit more about what to do when your have inner distractions during meditation, caused by thoughts, emotions and sensations. After listening to this brief introduction, go to lesson 5 to practice Anapana meditation in your own pace.
Lição 5
Experience & Practice: Anapana Meditation
In this track Femke guides you though the Anapana meditation, so you can experience for yourself if this technique fits you well. Femke recommends to meditate daily with this technique for at least a week to allow yourself to experience it's impact. If this is too hard, however, then move on to the next lesson where anoter meditation technique will be introduced to you.
Lição 6
Intro: Lovingkindness Meditation (Metta)
This is the introduction into the Calm Focus Awareness as a State of Mind, followed by a brief introduction of the third meditation technique of this course: Lovingkindness meditation (also called Metta). After listening to this brief introduction, go to lesson 7 to practice Lovingkindness Meditation in your own pace.
Lição 7
Experience & Practice: Lovingkindness Meditation (Metta)
In this track Femke guides you though the Lovingkindness meditation, so you can experience for yourself if this technique fits you well. Femke recommends to meditate daily with this technique for at least a week to allow yourself to experience it's impact. If this is too hard, however, then move on to the next lesson where another meditation technique will be introduced to you.
Note: before you start, think of a person you love, a person you feel neutral about and a person you've had some difficulties with. First practice with ' easier' folks before you move on to dealing with the more difficult ones.
Lição 8
Intro: Gratefulness Meditation
Gratefulness Meditation is the fourth meditation of this course and the other meditation of the Calm Focus Awareness meditations. Femke explains why the cultivation of gratefulness is wholesome for us and then. introduces the technique. After listening to this brief introduction, go to lesson 9 to practice Gratefulness Meditation in your own pace.
Lição 9
Experience & Practice: Gratefulness Meditation
In this track Femke guides you though the fourth meditation technique of this course: Gratefulness meditation, so you can experience for yourself if this technique fits you well. Femke recommends to meditate daily with this technique for at least a week to allow yourself to experience it's impact. If this is too hard, however, then move on to the next lesson where another meditation technique will be introduced to you.
Lição 10
Intro: Kapalbhati Breathing
This is the introduction into the Energized Body & Mind Awareness as a State of Mind, followed by a brief introduction of the fifth meditation technique of this course: Kapalbhati Breathing. After listening to this brief introduction, go to lesson 11 to practice Kapalbhati Breathing in your own pace.
Lição 11
Experience & Practice: Kapalbhati Breathing
In this track Femke guides you though the fifth meditation technique of this course: Kapalbhati Breathing, so you can experience for yourself if this technique fits you well. Femke recommends that, since this is a bit challenging technique that doesn't always work well for everyone, you follow the instructions closely to make sure you are exwcuting the technqiue properly. Please note that IF you experience any dizziness or lightheadedness, then STOP! Breath normally until you feel good again before you pick it up again. And if this technique is not for you, no worries, just move on to the next lesson where another meditation technique will be introduced to you. If it IS for you, then meditate daily with this technique for at least a week to allow yourself to experience it's impact.
Lição 12
Intro: Energizing Meditation
This class continues to discuss the Energized Body and Mind Awareness. Femke explains what a down-to-earth take on energy is, and then briefly introduces you to the next meditation to get into an Energized Mind & Bodyt: Energizing Meditation. This is a technique that originates from the classic Tantra philosophy. After listening to this introduction, go to lesson 13 to practice Energizing Meditation in your own pace.
Lição 13
Experience & Practice: Energizing Meditation
In this track Femke guides you though the Energizing meditation, so you can experience for yourself if this technique fits you well. Femke recommends to meditate daily with this technique for at least a week to allow yourself to experience it's impact. If this is too hard, however, then move on to the next lesson where another meditation technique will be introduced to you. Please note that if you find it hard to visualize energy, then focus on an image (or feeling, word or whatever you use to fantasize/visualize) of light or a lightbeam
Lição 14
Intro: Transcendent Mind Meditation
This is the introduction into the Transcendent Mind Awareness as a State of Mind, and a brief introduction of the seventh meditation technique of this course: Transcendent Mind Meditation. Femke explains how to meditate what a bija mantra, and offers three mantras you can pick from:
Devi deva Devo
Satya
So Hum
Lição 15
Experience & Practice: Transcendent Mind Meditation
Transcendent Mind Meditation is the seventh meditation technique to use to bring your awareness to Transcendent. In this track, Femke guides you to use your own mantra. In the previous lesson you could pick one of three bija mantras:
Devi Devo Deva
Satya
So Hum
Lição 16
Intro: Oneness Meditation
Oneness Meditation is the eight and last meditation technique of this course and the other meditation of the Transcendence Mind meditations. Femke explains more about a transcendence mind and explains the last technique. After listening to this brief introduction, go to lesson 17 to practice Oneness Meditation in your own pace.
Lição 17
Experience & Practice: Oneness Meditation
In this track Femke guides you though the last meditation technique of this course: Oneness meditation, so you can experience for yourself if this technique fits you well. Femke recommends to meditate daily with this technique for at least a week to allow yourself to experience it's impact. When you are ready to move on, please listen to the last lesson to get Femke's support to pick the meditation technique that fits you (or maybe a combination of techniques to tailor make it for you!)
Lição 18
How Do I Continue To Meditate From Here?
Femke closes off the course by telling you how you can select the meditation technique that fits you best. She also offers some insights in how you could create your own, tailor made, meditation by combining different elements of these techniques. She recommends how to make sure you'll stick to meditating and create your own daily routine. Put a pen and paper ready to jot down your thoughts!
If you have any questions, come to the classroom!
