Mindscape: Sculpting the Mind's Landscape

Welcome to Mindscape - your meditation starter kit. This course is geared towards beginning to intermediate meditators who would like to kick-start their practice with solid foundations in mindfulness to improve their happiness and health, as well as reducing stress.

In this course you learn the nuts and bolts of mindfulness meditation, and then progress into some more advanced practices on forgiveness, loving kindness, and manifestation.

Skills to be learned:
- Mindfulness meditation posture (internal and external posture)
- Meditative breathing and self regulation of nervous system
- Understanding the mind's neuroses (mind loops) and how to overcome intrusive thoughts
- Increased empathy through "metta" practice (loving kindness/forgiveness)
- Visualizations to increased focused productivity and manifest our lives

Overview of the course:
1. Mindfulness of the Body
• Introduction to meditation posture and breathing
• Learning how to focus the attention on present moment anchor points (breath, sound, body).
2. Peace for Uncertain Times
• Learning how to release the mind loops and “mind snags” that lead to stress and anxiety by letting go of stressful storylines and the inner critic
3. Embrace Your Life
• Welcoming and embracing challenging thoughts and emotions using objectification techniques like “noting and labelling”, so that we can let them pass through and release
4. Forgiveness & Love
• Utilizing the ancient technique of Metta (loving kindness) through phrases and affirmations that help us forgive ourself and others and find peace of mind
5. Manifest Your Life
• Using the technique of visualization to create imaginary scenarios in the mind that one hope’s to manifest in reality through the “Law of resonance”
6. Mindfulness on the Go
• Learning how to meditate in 5 mins or less, so that you can practice mindfulness on the go, whether it be between work meetings, errands, or even changing your children’s diapers!

The benefits of doing this work will be:
- Decrease in stress + anxiety
- Decrease in depression
- Increased emotional regulation
- Increased empathy
- Increased focused productivity

Acknowledgements:
Thanks to the gifted Samuel Romero for all the beautiful music accompanying the meditations.

Leçon 1: Meditation 1: Mindfulness of the Body

1. Mindfulness of the Body
• Introduction to meditation posture and breathing
• Learning how to focus the attention on present moment anchor points (breath, sound, body).

Leçon 2: Introduction: Peace for Uncertain Times

An introductory lecture to how the mind works based on "mind loops" and how mindfulness meditation goes underneath the "storyline" and these mind loops. Also includes an overview of how the parasympathetic nervous system works, when it is activated during meditation.

Leçon 3: Meditation 2: Peace for Uncertain Times

Peace for Uncertain Times
• Learning how to release the "mind loops" and “mind snags” that lead to stress and anxiety by letting go of stressful storylines and the inner critic

Leçon 4: Introduction: Embrace your Life

Introductory lecture on how to embrace challenging thoughts and emotions in a way that we accept them and release them, rather than resisting on them. Including an overview of how anxiety forms when we resist life and its challenges.

Leçon 5: Meditation 3: Embrace Your Life

3. Embrace Your Life
Welcoming and embracing challenging thoughts and emotions using objectification techniques like “noting and labelling”, so that we can let them pass through and release.

Leçon 6: Introduction: Forgiving with Loving kindness

Introductory lecture on how to forgive ourselves and others through the practice of loving kindness and compassion. It is imperative to start with our self - by communicating self compassion and love to ourselves we begin the healing journey. Also includes an overview of the four immeasurables.

Leçon 7: Meditation 4: Forgiving with Loving Kindness

4. Forgiveness with Loving Kindness
• Utilizing the ancient technique of Metta (loving kindness) through phrases and affirmations that help us forgive ourself and others and find peace of mind

Leçon 8: Introduction: Manifesting Your Life

Introductory lecture: Manifesting your life
Our thoughts are composed of energy which vibrates out into the world and universe. These energy vibrations will resonate with similar vibrations, attracting in that which we conceive in our mind. This is known as the "law of attraction" and is paired with the "law of resonance". In essence, through the thinking mind, we can manifest our life.

Leçon 9: Meditation 5: Manifesting Your Life

5. Manifest Your Life
• Using the technique of visualization to create imaginary scenarios in the mind that one hope’s to manifest in reality through the “Law of resonance”

Leçon 10: Introduction: Micro-practices

Micro-practice is a short simple meditation practice (5 mins or less) that briefly reengages you with the present moment so that you can re-center and get grounded in the middle of your day. It can be as simple as taking three deep breaths.

Leçon 11: Meditation 6: Micro-practice 1

6. Micro-practice 1: Tuning the Senses
• Learning how to meditate in 5 mins or less, so that you can practice mindfulness on the go, whether it be between work meetings, errands, or even changing your children’s diapers!

Leçon 12: Micro-practice 2: Awareness & Acceptance

Steps to this micro-practice:
1. Check in with your head - what thoughts do I have in this moment?
2. Check in with your body - what emotions are present in my body right now?
3. Check in with your heart - what intentions are present in me right now? (what's most important?)

Reviews

Thank you for these lovely meditations and visualizations. I can already know that I will return to this again. 🙏🏻😊

A truly inspiring course. Touched many aspects that were so deeply important for me. I will bring these teaching in my everyday life. 🙏

Some excellent mindfulness practice. A very useful and informative course.

This was an amazing course that I will come back to again and again. I really loved the idea of the micro-practice and will use that on my perpetual journey to extend my mindfulness practice all throughout my day. Thank you for this gift!

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