Lesson 1
Section 1: Theory | Defining Meditation And Mindfulness
We often hear the words “meditation” and “mindfulness,” but what do they really mean? In this lesson, we take the time to define these terms and explore their significance. Understanding these concepts clearly is key to supporting your practice and integrating them meaningfully into your daily life.
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Lesson 2
Understanding The Purpose Of Meditation & Cultivating The Four Qualities
In this short session, we explore the deeper purpose of meditation beyond simply sitting in silence. Meditation is not about stopping your thoughts or achieving a perfect state of mind; it’s a practice that equips you to live with greater clarity, resilience, and presence. We also introduce the four foundational qualities of meditation: Relaxation, Awareness, Emotional Regulation, and Kindness and Compassion. You’ll learn why and how to cultivate this qualities during this course.
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Lesson 3
How To Practice Meditation?
This lesson introduces the foundational practices of meditation on two levels: the body and the mind. We’ll explore both sitting and lying meditation, focusing on how to create a comfortable posture and steady awareness. Learn how to align your body and center your mind to cultivate a calm, focused, and present state.
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Lesson 4
When And Where to Meditate?
Consistency and flexibility are key to meditation. Morning and evening practices create a grounded routine, while micro practices during the day maintain mindfulness. Meditate in a dedicated home space, outdoors in nature, or anywhere to cultivate presence and calm.
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Lesson 5
How Long Should The Meditation Practice Be? Guided Or On Your Own?
Meditation practice can vary in length depending on your posture and experience. For sitting meditation, we recommend starting with shorter sessions to build consistency, while lying meditation is ideal for longer, more immersive practices. As you progress, gradually increase the duration to develop a sustainable routine.
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Lesson 6
Section 2: Cultivating Relaxation | Overview
This lesson focuses on Relaxation, the first foundational quality of meditation. Discover how cultivating a calm state can help you navigate the demands of modern life and lay the groundwork for a deeper meditation practice.
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Lesson 7
Body Scan
This meditation guides you through a gentle body scan to release tension and cultivate physical relaxation. By bringing mindful awareness to different parts of the body, you’ll foster a sense of calm and presence.
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Lesson 8
Yoga Nidra
This Yoga Nidra meditation takes you into a deeply restful state by guiding your awareness through different layers of relaxation. It’s designed to help you release stress, restore balance, and experience profound calm.
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Lesson 9
Cellular Breathing
This meditation introduces Cellular Breathing, a practice of imagining each cell in your body gently breathing in relaxation and breathing out tension. It promotes a profound sense of ease and connection within your body.
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Lesson 10
Section 3: Cultivating Awareness | Overview
In this lesson, we introduce the concept of awareness in meditation. Cultivating awareness is about training the mind to be present and attentive to what’s happening in the moment, without judgment. You’ll learn how mindfulness strengthens this awareness and how to gradually bring it into your daily life.
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Lesson 11
7 Points Of Posture
This lesson introduces the seven points of posture, which not only support physical alignment but also help focus the mind on the body. By aligning your posture and bringing awareness to these points, you enhance both your physical presence and mental focus.
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Lesson 12
Embodied Breathing
In this practice, you'll explore embodied breathing, a technique that connects your breath to your body’s sensations. As you breathe deeply and mindfully, you’ll cultivate both awareness and relaxation, grounding yourself in the present moment.
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Lesson 13
Open Awareness
This meditation practice guides you to cultivate open awareness, where you allow yourself to be fully present without focusing on any specific object or thought. Instead, you observe everything that arises in your experience with a sense of openness and curiosity, enhancing your ability to stay aware in the present moment.
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Lesson 14
Section 4: Emotional Regulation | Overview
In this lesson, we introduce emotional regulation in the context of meditation. You’ll learn how mindfulness and awareness can help you navigate your emotions with greater balance and clarity, allowing you to respond to life’s challenges with calm and understanding.
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Lesson 15
Letting Go
In this meditation, you will practice the art of letting go, allowing yourself to release tension, negative emotions, or thoughts that no longer serve you. By focusing on the breath and cultivating a sense of release, you’ll create space for emotional balance and clarity.
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Lesson 16
Four Foundations Of Mindfulness
In this meditation, we explore the Four Foundations of Mindfulness: the body, feelings, mind, and mental objects. By observing these four aspects with awareness and non-judgment, you’ll cultivate a deeper understanding of yourself and enhance your capacity for emotional regulation and mindfulness.
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Lesson 17
Dissolving Emotions
In this meditation, you will practice dissolving emotions by bringing awareness to the sensations and energy of the emotion in your body. By gently focusing on the breath and allowing the emotion to arise and pass naturally, you’ll cultivate a sense of emotional release and balance.
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Lesson 18
Section 5: Cultivating Kindness And Compassion | Overview
In this lesson, we introduce the practice of cultivating kindness and compassion through meditation. You’ll learn how to extend loving-kindness first to yourself, and then to others, fostering a deeper sense of connection, empathy, and emotional well-being.
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Lesson 19
The Four Immeasurables
In this meditation, we explore the Four Immeasurables: loving-kindness, compassion, empathetic joy, and equanimity. By focusing on each of these qualities, you will cultivate a heart of boundless love and compassion, fostering a deeper connection to yourself and the world around you.
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Lesson 20
Tonglen
In this meditation, you will practice Tonglen, a Tibetan Buddhist technique that involves breathing in the suffering of others and breathing out compassion and healing. Through this practice, you’ll develop a deep sense of empathy, compassion, and connection to all beings.
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Lesson 21
Buddha Nature
In this meditation, we focus on the concept of Buddha Nature—the inherent potential for wisdom, compassion, and enlightenment within all beings. By meditating on this aspect of yourself, you will connect to your true nature, cultivating a sense of peace, clarity, and boundless compassion.
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Lesson 22
Section 6: Living The Practice | Applying Mindfulness To Everyday Life
In this lesson, we focus on how to apply mindfulness and meditation in real-life situations. You’ll learn how to use your meditation practice to navigate challenges, manage stress, and bring more clarity and compassion to your interactions and decision-making.
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Lesson 23
Integrating Meditation Into Your Daily Life
In this lesson, we explore how to integrate meditation into your daily routine for lasting benefits. You’ll learn how to weave mindfulness and meditation practices into your activities, whether at work, home, or while engaging in everyday tasks, helping you stay grounded and present throughout the day.
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