Les 1
Introducing Mindfulness & The Key To Positive Habit Building
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.
Les 2
The Lag Between Actions & Results
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.
Les 3
The Misconceptions Around Mindfulness Meditation
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.
Les 4
Ensuring A 'Successful' Meditation Session
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.
Les 5
Choosing A Meditation Object
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.
Les 6
Dealing With Distractions
In this session we cover how to deal with any distractions that arise, giving you the tools and the intention to sit for the duration of the session successfully.
Les 7
Labelling Mental Phenomena
In this session we introduce the technique of 'labelling' or 'noting' as a way to both practice mindfulness meditation, but also as a tool to use when intense emotionality or thought arises.
Les 8
Finding A Time And Place To Practice
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.
Les 9
Body Posture And Positioning
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.
Les 10
Walking Meditation
In this session we introduce the concept of walking/moving meditation - using the sensations entering the body and the intention to move as the focus of our practice.
Les 11
Taking Meditation Into Everyday Life
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.
Les 12
Mindfully Calming The Nervous System
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.
Les 13
Environmental Triggers For Mindfulness Practice
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.
Les 14
Implementing An Ongoing Practice
In this session we briefly recap our prior learnings and then discuss how we can implement an ongoing mindfulness meditation practice that you can use beyond the 30 days of this course.
Les 15
Mindful Eating
In this session we will be practicing mindful eating - you will need a small piece of food that you enjoy. This will be used as the focus of today's meditation practice.
Les 16
The Power Of Just One Minute
In this session we will be discussing the power of just one minute of mindfulness meditation done daily. Remember, some practice is better than none, and daily consistent practice is optimal.
Les 17
Meditation Buddies, Groups, & Gurus
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.
Les 18
How To Meditate 'Correctly'
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.
Les 19
Cleaning The Glasses
In this session we discuss the meditation analogy of 'cleaning the glasses' - the idea that meditation is akin to cleaning the lenses and thus enabling us to see reality better.
Les 20
Alternative Approaches To Mindfulness - Mantra Repetition
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.
Les 21
Alternative Approaches To Mindfulness - Inbox Zero
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.
Les 22
Alternative Approaches To Mindfulness - The Flame And The Void
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.
Les 23
Anger, Anxiety & Pain
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.
Les 24
Complementary Practices - Breathwork
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.
Les 25
Complementary Practices - Metta (Loving Kindness) Meditation
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.
Les 26
Locking In Positive Habits
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.
Les 27
The 'Feel' Of Mindfulness
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.
Les 28
Real World Uses For Mindfulness Meditation
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.
Les 29
Priming Our Practice + Recap & Review
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.
Les 30
Into The Future...
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!
