Cultivate A Daily Meditation Practice

In this session we will introduce the basic practice of mindfulness meditation as well as highlight the importance of continuing your practice ongoing; it is okay to miss a day of practice, provided you get back on board and continue the next day. In this way you will guarantee yourself success.

In this session we discuss the lag between action and results; namely that it takes time to see the rewards of a meditation practice. Today's meditation may not have a noticeable impact, but repeat your practice daily and over time you will notice a dramatic difference in your mental state and functioning.

In this session we discuss what mindfulness is and is not - discussing the purpose of our practice. Our goal is to observe reality, as it is, for what it is, right now. Not to empty the mind of thoughts, nor to change our mental state. All we are trying to do is observe, without judgement and filter.

In this session we discuss what makes a meditation session 'successful' - this simple answer being that success comes when we complete it. We also discuss how to use motivation to establish a habit; as motivation wanes, but habits remain.

In this session we discuss how to choose a meditation object. Traditionally, the breath is chosen as a point of focus because it is always there and always changing. That said, anything can be used as an anchor; sights, sounds, feelings, smells, tastes, or mental phenomena. Remember, whatever you choose, stick to it for the duration of the session.

In this session, we explore how to work with distractions as they arise, giving you practical tools and a clear intention to remain present, return to your focus, and sit for the full duration of the practice.

In this session, we introduce the technique of ‘labelling’ or ‘noting’ as a way to practice mindfulness meditation, and as a practical tool for working with intense thoughts, emotions, and sensations as they arise.

In this session we discuss the importance of finding a consistent time and place to practice. This will ensure that our habits remain engrained and sustained over the long term as we will mentally link those factors together.

In this session we discuss how the 'correct' body posture and positioning will be unique to you - provided that you are not in pain and can stay focused and awake, it doesn't matter if your eyes are open or closed, nor how you sit or stand. Find what works for you.

In this session, we introduce the practice of walking or moving meditation, using the sensations arising in the body, alongside the intention to move, as the focus of our mindfulness practice and awareness.

In this session we discuss the concept of taking meditation off the mat and into our real life. We don't practice to get better at practicing, but rather to bring those benefits into our everyday life. This session will give you some tools and techniques to do so.

In this session we introduce the 'finger breathing' technique - a simple practice that simultaneously cultivates mindfulness as well as encourages slow calm breathwork. This technique can be used as a practice itself, or in response to stress and overwhelm.

In this session we discuss the practice of using environmental triggers as a cue to practice mindfulness. If you notice you are overwhelmed, anxious, angry or otherwise mentally impacted, you can use those feelings as a trigger to take a calming breath and then to sit in meditation for a minute or more.

In this session, we briefly recap our prior learnings before exploring how to build an ongoing mindfulness meditation practice that can support you well beyond the 30 days of this course and everyday life.

In this session, we practice mindful eating. You will need a small bite of food that you enjoy, which we will use as the focus of today’s meditation to explore sensation, attention, presence and awareness.

In this session, we explore the power of just one minute of mindfulness meditation each day. Some practice is better than none, and a short, consistent daily practice can make a real difference over time.

In this session we discuss the importance of using social pressure as a way to begin and maintain a positive habit like meditation. A friend, group, or instructor can provide much needed motivation to continue practicing.

In this session we will discuss how to meditate 'correctly', diving into the misconceptions about what makes our practice successful or not, coming to the conclusion that the best meditation session is the one that is completed.

In this session, we explore the meditation analogy of ‘cleaning the glasses’: the idea that meditation helps to clear the lenses of the mind, allowing us to see ourselves, others, and reality more clearly.

In this session we will look at an alternative approach to mindfulness meditation known as 'mantra repetition'. You select a phrase, word, or prayer, and mindfully repeat it; internally or externally. You could also choose to add mala/prayer beads as an additional point of focus.

In this session we will look at an alternative approach to mindfulness meditation known as 'Inbox Zero' - The analogy that our minds are akin to an email inbox and the act of sitting is like we are sorting through unprocessed emails.

In this session we discuss the alternative approach to mindfulness 'the flame and the void' - you picture a flame in your mind, then feed all of your thoughts/emotions into it. The flame (visualised internally) becomes the point of focus with mental phenomena being observed then let go of.

In this session we discuss how to use anger, anxiety and pain as both triggers for and focuses of mindfulness meditation. You can use any object (physical or psychological) as an anchor - the most life applicable are the objects that can be traditionally considered unpleasant.

In this session we introduce the complementary practice of 'breathwork' - the purposeful slowing down of the intake and releasing of breath with the purpose of calming down the body and thus the mind.

In this session we introduce the complementary practice of 'metta' or 'loving kindness' meditation - the practice of sending good intentions, love, compassion and joy to other people, the world, and ourselves.

In this session we talk about how to lock in positive habits into our lives. We focus on the practice of mindfulness meditation, but these principles could be applied across any habits you would like to implement into your life.

In this session we look at the 'feel' of mindfulness - I will share with you some poetry that I have written on the topic, that will be used as a point of mindful focus, along with the feelings that they evoke. This session is designed to serve as a guide/suggestion, not as a prescription to be hunted for.

In this session we discuss the importance of having faith in the benefits of the practice - in moments of intense mental duress, knowing that mindfulness can help to shift emotionality, you can trust that your current mental state will lighten - with time, patience and practice.

In this session we recap and review all of the most important parts of this course, giving you a clear and concise summary of how to practice mindfulness meditation consistently. We also talk about the process of priming ourselves prior to meditating.

In this session we discuss how you can ensure that you continue practicing beyond this course. You could choose to repeat these 30 days, find another course or collection of guided meditations, or to practice in silence on your own or in a group. I encourage you to consider what would work best for you. If you fall off and stop practicing, you are always welcome to return to this course and pick up your practice again. As long as you return to meditation practice, you will eventually establish it permanently in your life. Well done and good luck!