SAMPLE LESSONS

Part 1

Welcome to the Course

Part 1.1 How to Get the Most out of this Course


Part 1.2 How to Sit in Meditation


Part 1.3 Guided Meditation: Learning to Rest


Supplemental Audio Meditation

Part 2

What is Mindfulness?

Part 2.1 Mindfulness Explained


Part 2.2 Guided Meditation: Mindful Breathing


Supplemental Audio Meditation


Supplemental Worksheets

Part 3

Returning Your Attention to the Present

Part 3.1 Coming Back to the Breath


Part 3.2 Guided Meditation: Coming Back with Patience 


Supplemental Worksheets

Part 4

Building Concentration

Part 5

Cultivating Body Awareness

Part 5.1 Bringing Awareness to the Body


Part 5.2 Guided Meditation: Body Scan


Supplemental Audio Meditation


Part 6

Practicing Mindful Listening

Part 7

Equanimity

Part 7.1 Staying Calm in the Midst of Chaos


Part 7.2 Guided Meditation: Practicing Equanimity


Supplemental Worksheets

Part 8

Obstacle #1 - A Hyperactive Mind

Part 8.1 Clouds in the Sky


Part 8.2 Guided Meditation: Letting Thoughts Come and Go


Supplemental Audio Meditation


Supplemental Worksheets

Part 9

Obstacle #2 - Distractions

Part 9.1 That Which Gets in the Way of Your Task


Part 9.2 Guided Meditation: Focusing on Distractions


Supplemental Worksheets

Part 10

Obstacle #3 - Difficult Emotions

Part 10.1 Hello, Old Friend


Part 10.2 Guided Meditation: Inviting Everything in for Tea


Supplemental Worksheets

Part 11

Obstacle #4 - Pain in the Body

Part 11.1 Finding Your Edge


Part 11.2 Guided Meditation: Meditating with Pain


Supplemental Worksheets

Part 12

Obstacle #5 - Doubt

Part 12.1 Working With Doubt


Part 12.2 Guided Meditation: Noticing Doubt in the Mind


Supplemental Audio Meditation


Supplemental Worksheets

Part 13

Loving-Kindness

Part 13.1 Cultivating Care for Others


Part 13.2 Guided Meditation: Loving-Kindness


Supplemental Audio Meditation


Supplemental Worksheets

Part 14

Bringing it All Together

Part 14.1 Bringing It All Together


Part 14.2 Open Practice


Supplemental Audio Meditation


Supplemental Worksheets

Part 15

Congratulations!

Part 15.1 You've Reached the End of the Course!


Supplemental Audio Meditation


Supplemental Worksheets