Leçon 1
'I Have To' Becomes 'I Get To'
In this session, we reframe the mental label of 'having' to do something undesirable into 'getting' to do something beneficial—learning how to highlight and embrace the silver linings that come with aversion. The session ends with an introduction to Anapana, the focusing of the breath at the nose. This will train focus, control, and stability.
Leçon 2
Processing Overwhelming Thoughts
In this session, we discuss how thoughts can quickly lead to overwhelm, anxiety, and suffering—particularly when we react to those thoughts with aversion rather than curiosity, awareness, and equanimity. We end the session with the practice of 'box breathing' in combination with the Vipassana-based non-judgemental observation of the body and the breath as a way to regulate.
Leçon 3
Small Changes Can Lead To Big Joys
This session highlights how small changes on our behalf can lead to big joys for others - reaffirming the importance of empathetic actions and the fostering of positive feelings towards others. The session ends with the practice of 'Meta' meditation (loving-kindness).
Leçon 4
The Body Keeps The Score
In this session, we discuss the concept of our bodies holding onto the events of our past - and how through Vipassana meditation we can learn to process and release these feelings and then return ourselves to a place of equanimity and balance. We end this session with the practice of body scanning: the non-judgemental awareness of the sensations arising from the body, then noting their impermanence as they fall away.
Leçon 5
There Is Peace To Be Found Within Pain
In this session, we discuss some of the deep physical and emotional pains and aversions that may arise when we practice. We talk about how Vipassana teaches us the process of systematic attention to the sensations arising from the body, giving us the tools of equanimity and awareness, enabling us to sit with and perhaps find peace within intense pain. We end the session with a brief non-judgemental, detached, and gentle investigation of pain.
Leçon 6
This Body Can Feel Peace
In this session, we highlight some of the deep insights that can be gained from prolonged equanimous attention to the sensations of the body, including the discovery of the 'monkey mind' - the endless ever-chattering thoughts that continuously arise. We also discuss the deep peace that can spontaneously arise when meditating. The session ends with a practice of focusing on the sensations of the breath whilst also maintaining awareness of the mental chatter that is arising and falling away.
Leçon 7
Don't Make Imagined Problems Real
In this session, we highlight the potential consequences of immediately acting upon our anxious thoughts rather than taking a moment to detach and mindfully and objectively observe the situation before deciding what to do. We end the session with a focus on the breath at the nose and the allowance of thoughts to arise and fall as they will - without judgment or action.
Leçon 8
Silence & Boredom Don't Exist
In this session, we discuss how the practice of Vipassana will reveal that true silence doesn't seem to exist and that if boredom happens to arise, those feelings themselves can be used as an object of meditation. We end the session with a deeper dive into the practice of sitting in silence, with no goal or focus of attention; just curiosity about our inner response to the sitting in silence.
Leçon 9
The Cause And Solution To All Suffering Is Internal
In this session, we discuss how Vipassana can provide insights into the nature of suffering - showing us how our responses to suffering can be far more impactful, severe, and longer lasting than the physical impact of the initial event. We end the session with a practice of noticing when our mind wanders into craving or aversion and returning our focus back to the sensations arising in the body.
Leçon 10
You Don't Know The Impact You Are Having
In this session, we discuss how when we think, speak, and act in ways that encourage peace, care, and connection, we are planting the seeds of positivity, healing, and growth that will resonate back into and out of our lives. We end the session with an extended practice that summarises all of the practices this course has introduced. It begins with Anapana (focus on the breath), then moves into Vipassana (body scanning), finishing with Meta (loving-kindness).
