10 Days To Deeper Meditation - by Michelle DuVal

COURSE

10 Days To Deeper Meditation

With Michelle DuVal

So now you're meditating, but you feel like you keep hitting a wall. Constant distractions, an overactive mind, and hardly enough time to do a daily practice all feel like insurmountable barriers. But they don't have to be. This 10 day course addresses the most common obstacles just about everyone experiences when they try to do consistent meditation. This course will teach you how to practically and efficiently work through these so your meditation can deepen, spread to include more areas of your life, and reduce your daily stress and suffering. Each day's teaching and practice builds on the previous days so that you are literally building a whole new skill set within your practice. Get on a deepening path with your meditation - and thereby your life - in just ten days.

StressStress & AnxietyMindfulnessSecularMindfulness MeditationSecular MindfulnessAnxiety

Meet your Teacher

Michelle DuVal
Albuquerque, NM, USA

Michelle DuVal, MA, is the director of The Mindful Center, as well as one of the leading providers of Mindfulness Training in the Southwest United States, with her ongoing programs appearing in numerous organizations, government entities, and healthcare systems. She is also one of the only second generation MBSR trainers in the world. All of her programs and guided meditations are evidence based, steeped in research, and skillfully interweave the profundity of the practice with the humor of insight. Her skill in teaching comes not only from training with meditation masters across the world, but also from years of practicing with her father, Jim DuVal, the founder of The Mindful Center.

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10 Days

23.8k students

4.8 stars

11 min / day

Stress

English

Lesson 1

New Definition Of Meditation

Did you know that even small misconceptions about what we are actually doing in meditation can cause huge obstacles to a deepening practice? This first lesson goes right into defining meditation in a way that can help you to correct course if you've even gotten slightly off path...and it's a definition you've never quite heard before.

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Lesson 2

Overcoming Obstacles

Learn the number one obstacle to a deepening meditation practice and how to strategically overcome it. There is one thing and one thing alone that will forever keep your meditation from deepening. In this lesson you'll learn what it is, why it is so important from both a spiritual and scientific perspective, and some very real world strategies to work through it.

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Lesson 3

Dealing With Distraction

Learn how to skillfully deal with any kind of distraction in your meditation practice. Did you know there are just two basic distractions that almost everyone encounters when they meditate? Just two! And there are two different strategies to deal with them. When you learn to employ these two strategies, this in and of itself will ease any sense of struggle with your daily practice.

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Lesson 4

Letting Go

Learn how letting go actually functions on the level of mind and how to leverage this understanding to help get ourselves unstuck. If we want to be happy - which all of us do - we have to learn how to let some things go. But the trouble is that most of us have never actually been taught how to do that on the level of mind. In this lesson you’ll learn how letting go actually functions in the mind, so you can begin to practice with greater skill and depth.

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Lesson 5

The Two Opposing States

Understand the two opposing states that will forever slow down your meditative journey and how to overcome them. There are two distinct and opposing minds that can surface to take us out of our meditations. In order to stay on the course of practice, we need to first understand these so as to skillfully identify when they are arising in our meditation. When we can do this, we can then employ simple techniques to help us move our minds back into our meditation.

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Lesson 6

The Two Forms Of Meditation

Learn how understanding the 2 forms of meditation - and how to skillfully practice both - will increase your ability to move into deeper and more consistent meditative states. For most people, there is a disconnect between how we feel in our sitting meditation practice, and our ability to access those states of mind outside in our daily lives. Understanding how to bridge that gap can mean we can access meditative states anytime and anywhere we want to cultivate more calm and relaxed states of mind.

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Lesson 7

Neuroscience & Meditative Awareness

Learn how to leverage current neuroscience and basic functionality of our brains to increase our meditative awareness. When we learn about how our brain naturally functions, we can stop fighting ourselves and begin to use this knowledge to deepen our practice. And don’t worry, this lesson keeps it simple enough to begin to apply it in your daily life and and practice starting today! You’ll be able to identify when you shift into certain problematic brain states and the technique to move you back into awareness.

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Lesson 8

The Four Processes Of Mental Function

Understand the four processes of mental function and how your meditation fits in with natural functionality of your mind. This lesson breaks down how your mind functions on a moment to moment basis, and then shows us the critical mistake most people make in applying their practice to their thoughts. Fascinating and deep, this lesson moves quickly as there’s a lot to cover, so sit down and get ready to tune in!

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Lesson 9

Dealing With Difficult Emotions

Learn how dealing with some of our most difficult emotions and feelings is the key to a deepening practice. Today’s lesson takes us into one of the most beautiful and helpful practices of all time. Learn how to bring your most difficult emotions into your meditation practice, and a beautiful practice to help you to skillfully and lovingly deal with them.

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Lesson 10

A Way Out Of Reactivity

Learn how to expand your field of practice to include the most difficult people in your life so you can truly feel more love, more joy, and more peace. Sure, we can feel peaceful when we’re meditating in a quiet dark room with our candles lit. But what about when people push our buttons and we get triggered? How can we soften that experience for not just ourselves, but everyone involved? Our final lesson in this course goes into two age old practices that can offer us a true way out of reactivity and into a place of stability, peace and loving kindness, even with the most challenging people in our lives.

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Ask your teacher

This course includes 237 community questions and 28 audio replies from Michelle DuVal. The community classroom and teacher audio replies are only available via the app.

237

4.8 (1915)

Recent Reviews

Amy

December 14, 2025

This is the best course I’ve taken on the Insight Timer app! Michelle has amazing skills for explaining and instructing in a way that is very clear and relatable. The examples she uses are specific and universal. I highly recommend this course!

Diane

November 22, 2025

Thank you

Philip

November 17, 2025

Excellent course!

Ian

October 18, 2025

An appropriate starting point for understanding and developing my own personal meditation skills towards achieving mental clarity and inner peace.

Steve

September 21, 2025

So helpful, thanks Michelle

Solange

September 16, 2025

🙏🏾

Lisa

August 13, 2025

Thank you for this illuminating course that helps deepen and expand my practice. Very much appreciated.

Erin

March 31, 2025

Thank you so much. This was a beautifully executed course.

Edward

March 27, 2025

Understanding meditation and the mind has been a bit like looking at a picture somewhat out of focus. You’ve helped bring that picture much more into focus. A picture that I can appreciate more. Thank you.

Barry

March 16, 2025

Great. Lots of applications to deepen my practice

Eric

March 4, 2025

Exactly the next steps I’ve been looking for guidance on in my practice. Thank you so much!!

James

February 12, 2025

Very useful and informative while being easy to listen to. Nice job!

Michele

January 21, 2025

A generous and very interesting course that sheds light on different aspects of our practice and therefore on our inner journey. Advice and practical information. Thank you 🙏🙏🙏

Ana

January 20, 2025

Very clear, gentle, insightful. Thank you. I think I will repeat it to hear anything I might have missed.

Robyn

January 2, 2025

Michelle's course was well structured, relatable, easy to understand with very interesting points that I will be using in my future meditations. Definitely recommend this course.

Josh

December 31, 2024

Great course from an enthusiastic teacher. Thank you.

Paul

November 28, 2024

Excellent teachings and a very nice delivery! Thank-you for your hard work!🙏

Bart

November 25, 2024

I live how this course deals with so many misconceptions and challenges people are facing when ‘trying’ to meditate. Instead Micha teaches you how not try but how to just do it and thus gently guides you into creating a practice to discover and cultivate your fascinating inner world. Beautiful for beginners and a wonderful refresher for more experienced meditators.

Holly

November 23, 2024

Fabulous course. I have heard much of what you teach before but you explain these concepts so well and make it easier to impiment. I will be revisiting these teachings again soon.

Roxanne

November 22, 2024

This was the best teaching yet, it truly resonated with me and I learned a great deal. I can see it being of benefit to repeat it in the future. Thank you so very much 🙏

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