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COURSE

A Beginner's Guide To Traditional Meditation

With Ishar Keshu

This course will provide you with the essential teachings of Eastern contemplative practices, without the dogma or devotion. You’ll learn specific and practical techniques and exercises, along with the theory, for context. By the end of the course, you will be confident in your ability to meditate and will have many different techniques and styles at your disposal. In this course, you'll learn: - How to create a foundation for your practice - How to create a habit of meditation - Certain qualities that balance your meditation practices out - How to concentrate your mind with Samatha practices - Vipassana and Insight-based practices - The value of Zen Buddhism and how to practice Zazen - Heart Centered practices and more!

Learn the essential teachings of Eastern contemplative practices that will empower you to meditate with ease and confidence.

19 Days

2.7k students

4.9 stars

17 min / day

English

About this course

Samatha

Mindful Walking

Body Scan

Meet your Teacher

Ishar Keshu

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Austin, TX, USA

Ishar is a registered Yoga teacher and avid meditation practitioner. His background draws from Buddhism (Zen and Theravada), Hatha yoga, and mysticism. Having nearly a decade of experience teaching beginner yoga and meditation students, he is known for distilling down the essentials of contemplative practice in an easy-to-understand manner, without watering any content down, as seen in modern spiritual teachers today.

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19 Days

2.7k students

4.9 stars

17 min / day

English

Lesson 1

Module 1: The Roadmap - Why Practice Meditation?

Welcome! This talk will go over why it is important to have a reason for practicing. I explore different perspectives taken from a traditional perspective (emphasizing enlightenment) and from a scientific and practical point of view (emphasizing improvements in mental health, peace of mind, and more).

Lesson 2

Module 1:The Roadmap - The Eight Limbs of Yoga

Many Eastern spiritual traditions offer a roadmap for their path, so a practitioner can understand how to deepen their practice. This talk will discuss the framework taken from yoga, which is divided into 8 parts or limbs.

Lesson 3

Module 1: The Roadmap - The Noble Eightfold Path

Many Eastern spiritual traditions offer a roadmap for their path, so a practitioner can understand how to deepen their practice. In the last talk, we went over the framework taken from Yoga. This talk will discuss the framework taken from Buddhism, which is again divided into 8 different practices. You may notice some overlap between the two frameworks!

Lesson 4

Module 2: Setting Up - Structuring Your Practice

There is a saying that goes "making a start is often the most difficult part of a journey". In my experience, this holds true when looking to establish a meditation practice. Many people who complain that "meditation is too hard" simply haven't generated enough momentum or consistency beforehand. Once a daily habit of meditation has been established, calming the mind and meditating seems like the easiest thing ever! In this talk, I discuss different methods of establishing and maintaining a meditation practice, along with some helpful tips.

Lesson 5

Module 2: Setting Up - Walking Meditation

This talk will discuss the technique of walking meditation. Walking meditation is a helpful practice for breaking up periods of long sits. In addition, you learn to extend the same level of mindfulness that you had while in seated meditation into movement. In this way, we train ourselves to become mindful and present in all aspects of life - not simply while we sit in silence. Walking meditation should be practiced every day in addition to the seated meditation techniques learned later in this course. An example of how a 1-hour meditation sit can be set up: 1. Twenty-five minutes of seated meditation 2. Then, do walking meditation for 10 minutes. 3. Come back and sit for an additional 25 minutes. You may require more or less walking meditation depending on different factors, such having a sedentary or active lifestyle, whether you've eaten a small or big meal before sitting, whether you're doing more "integrated practices" or highly concentrated practices (which will require less walking meditation).

Lesson 6

Module 2: Setting Up - The 5 Mental/ Spiritual Faculties

This talk goes over the 5 mental/ spiritual faculties found in Buddhism. These are specific qualities or states that are conducive toward a fruitful meditation practice. These qualities also positively impact your life as well.

Lesson 7

Module 2: Setting Up - Overcoming The Hindrances

In this talk, I go over the "Five Hindrances" found in Buddhism. These are mental qualities that hinder progress in your meditation (and in your daily life).

Lesson 8

Module 3: Concentration - All About Concentration

This talk goes over the importance of concentration, not only in your daily life, but also in your meditation practice as well. Concentration training is an essential skillset in any notable spiritual practice. In addition, I go over the 3 levels of concentration according to Buddhism.

Lesson 9

Module 3: Concentration - Samatha Practice

This talk goes over Samatha practice. Samatha refers to a "calm-abiding" unification of the mind, borne of high levels of concentration. Samatha makes up for one of the two major wings of Theravadan Buddhism. The other wing is Vipassana, or insight-based practice, discussed in a later module.

Lesson 10

Module 3: Concentration - Jhanas

This talk will go over the Jhanas, which are high states of meditation absorption. The Jhanas are an excellent tool for purifying the mind from defilments and unwholesome states. They are also a good "warm-up" for Insight practices. While these states do require much practice and repetition to get into, they aren't required to gain valuable insights into the nature of reality. While the Jhanas are important and discussed frequently in the Buddha's Suttas, it may be a bit beyond the grasp of many beginners getting into the practice. For now, the jhanas are helpful to know and understand but may require the assistance of a teacher in a retreat setting for further development.

Lesson 11

Module 3: Concentration - Anapanasati (Guided Meditation)

This is a guided meditation that will go over the technique of Anapanasati, mindfulness of the breath. This practice was recommended by the Buddha as the focus on the breath is a 'neutral' object and thus suitable for all practitioners without any ill effects. This practice is suitable on its own for concentrating the mind and can even lead you to the high stages of Jhana discussed earlier.

Lesson 12

Module 4: Insight - What Is Vipassana?

This talk goes over the importance of insight/ Vipassana practices. Vipassana is a complementary branch of practice to Samatha, learned in Module 3.

Lesson 13

Module 4: Insight - Body Scan Practice (Guided Meditation)

This guided meditation will go over a popular form of Vipassana practice known as body scanning or sweeping. This technique was revitalized in the 1800s by Burmese Monk, Leidi Sayadaw, and in the mid-1900s by S.N Goenka.

Lesson 14

Module 4: Insight - Noting/ Labeling Practice (Guided Meditation)

This guided meditation will go over the noting/ labeling practice popularized by prominent Vipassana master, Mahasi Sayadaw.

Lesson 15

Module 5: Zen - What Is Zen?

This talk goes over Zen Buddhism. I go over its history, what makes Zen unique, its techniques, and characteristics.

Lesson 16

Module 5: Zen - Zazen Practice (Guided Meditation)

This guided meditation will go over the Zen style of meditation, known as Zazen. You'll find brief instructions in the beginning followed by a bell and a guided meditation.

Lesson 17

Module 6: Heart-Based Practices - Adding Love

This talk goes over the importance of balancing out wisdom-based practices with heart-based practices, such as loving-kindness. I go more into loving-kindness practice.

Lesson 18

Module 6: Heart-Based Practices - Loving-Kindness Practice (Guided Meditation)

This is a 20-minute loving-kindness guided meditation. I recommend practicing loving-kindness everyday (either as a quick warm up before other meditation practices or dedicating your entire sit for the practice).

Lesson 19

Module 7: Closing - Tying It Together

Congratulations on completing this course! This talk ties in together the various lessons we've learned in this course and how to practice these techniques going forward. You now have a framework and a practical knowledge of how to meditate. While this course has provided you with the essentials of practice so you may be self-sufficient, I do recommend studying one-on-one with a teacher if you wish to deepen your practice.