Lesson 1
Introduction To The Course
A short introduction giving a basic overview of what presence is as well as explaining the structure of the course. Included is a very brief explanation of my background as well as a description of what each weeks lesson and practice will contain.
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Lesson 2
Some Notes On The Morning Meditations
An introduction to the daily meditation practices that you practice each morning while completing this course. I explain why we choose to meditate in the morning, the primary benefits of meditation, and give some practical advice regarding meditation posture and environment.
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Lesson 3
Week 1 Principles - What Is Presence & How Does It Relieve Anxiety & Stress?
In this lesson, we begin the process of deeply introspecting into the present moment and already start to discover the benefits. In this lesson, we start the practice properly, and you will start to feel relief from your symptoms immediately. This lesson is an explanation of the principle of Presence with details on why this practice is so effective for alleviating the symptoms of anxiety & stress.
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Lesson 4
Week 1 Practices - Focusing On The Breath As The Gateway To Presence
This lesson outlines the initial techniques for centering and grounding yourself in the present moment, beginning with the classic method of focusing on the sensations of breathing. This lesson is both an explanation of how to practice this and why it is effective.
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Lesson 5
Week 1 Daily Guided Meditation - Focusing On The Breath
This is the daily meditation to perform for the next 7 days upon waking up. This meditation is based on the principles and practices outlined in the lessons this week and will deeply establish the power of presence. Practice this meditation with sincerity, focus, and commitment, and you will feel the benefit immediately.
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Lesson 6
Week 2 Principles - Embodying Presence
This week we will develop the presence established in Week 1 by including the totality of bodily sensations alongside the breath. In this lesson, I explain a little further the principle of neutrality and non-reactivity. Here we develop the experienced knowledge that consciousness itself does not have opinions or interpretations; it is simply the awareness of what is.
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Lesson 7
Week 2 Practices - Embodying Presence In Daily Life
This lesson is dedicated to the practice of embodied presence. The ability to be fully conscious and present with the entire body, not just the breath, and to use these sensations as the gateway into presence. Through neutral, nonreactive awareness of the body, we can establish an unshakeable anchor point into the Now.
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Lesson 8
Week 2 Daily Guided Meditation - Conscious Awareness Of The Body
The second of the weekly guided meditations: Practice this meditation daily on waking throughout this week. This meditation is based on the 'Embodied Presence' principle and practices outlined in the lessons.
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Lesson 9
Week 3 Principles - Staying Conscious & Present With Strong Emotions
This lesson explains the principles of Affect Labelling & Emotional Distress Tolerance as methods for remaining conscious and present during strong emotions. Essentially, this is the practice of presence for emotional self-regulation.
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Lesson 10
Week 3 Practices 1 - Affect Labelling (Name It To Tame It)
This lesson gives an overview of how to practice Affect Labelling in daily life with some examples. Contained in this lesson are some brief moments of invitation into beginning this practice. By the end of this lesson, you will understand both why this practice is effective and also begin to experience the benefit for yourself.
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Lesson 11
Week 3 Practices 2 - Emotional Distress Tolerance (Feel It To Heal It)
This lesson is a detailed outline of how to practice emotional distress tolerance. Once we have practiced Affect Labelling to identify the emotion, we then apply neutral, nonreactive awareness to accept and allow the emotion to be as it is.
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Lesson 12
Week 3 Daily Guided Meditation - Staying Present With Strong Emotions
This is the daily guided meditation for week 3. Beginning with grounding and centering, becoming consciously aware of the inner emotional world before applying the principle of affect labelling and then moving into distress tolerance.
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Lesson 13
Week 4 Principles - Acceptance (Let Everything Be As It Already Is)
This lesson explains the principle of acceptance, both what it means and how it alleviates anxiety & stress. I place particular emphasis on the understanding that acceptance doesn't make you passive or irresponsible in life: Accepting life on life's terms includes taking action where necessary while letting go of the things you can't control.
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Lesson 14
Week 4 Practices - Accepting Now
In this lesson, I give some examples of how acceptance can be practiced in daily life and give further clarification on how this principle empowers you and emboldens you to take action while simultaneously experiencing the total relief from anxiety & stress that letting go provides.
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Lesson 15
Week 4 Daily Guided Meditation - Acceptance
This week's daily guided morning meditation is an invitation to let go of your usual troubles and struggles, beginning by accepting everything in the present moment before expanding conscious awareness to include all of the problems in the mind. Feel free to continue these meditations beyond the time frame of the course.
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