A beginners guide to mindfulness meditation

Begin practicing mindful meditation. Experience its benefits, increase awareness & go from novice to unguided guru.
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  • Lectures 18
  • Length 1.5 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 4/2014 English

Course Description

"A Beginner's Guide to Mindful Meditation" provides an introductory, progressive, structured course in mindfulness and mindful meditation technique.

Primarily practical in nature, the course aims to enable those new to mindful meditation to experience and reflect on one of the key techniques (awareness of breath) and its benefits.

You are introduced to the concept of mindfulness, given an overview of evidence into the effectiveness of mindful meditation as a technique, prior to undertaking a series of three mindful meditation exercises focussing on the breath. The meditations are progressive in nature, beginning with a fully guided meditation and moving to an unguided meditation as you improve your meditation technique and practice.

The course features six meditation audios in three pairs (each with and without a background seascape) - two fully guided, two partially guided and two unguided. At the end of each meditation you will be given the opportunity to reflect on your experience of the technique, as well as being offered guidance on common questions surrounding their practice.

The course makes use of a variety of audio, visual and kinaesthetic tools to enhance the achievement of your course aims, whilst providing opportunity to reflect and develop your ability as you move towards unguided mindfulness meditation.

By the end of the course you will be able to meditate (unguided), reflect on your own practice of this technique and understand its benefits, including the workings and tendencies of your own mind (increased awareness).

What are the requirements?

  • - An interest in wanting to try mindful meditation.
  • - A desire and willingness to practice this simple meditation technique.
  • - It is beneficial (but not necessary) to be able to download and listen to the meditation recordings on an .mp3 player (such as any smartphone, tablet or mp3 player)

What am I going to get from this course?

  • COURSE GOALS:
  • By the end of this course, you will be able to:
  • • Experience and practice the mindful meditation technique of ‘awareness of breath’.
  • • Progress your mindful meditation practice from fully guided to unguided.
  • • Increase your awareness of the present moment, in a non-judgemental way whilst recognising the tendencies of your mind.
  • . Appreciate the benefits of mindfulness.
  • • Understand common questions surrounding this practice.
  • COURSE OBJECTIVES:
  • The course aims to:
  • • Provide a coherent framework for beginning mindfulness meditation.
  • • Introduce mindfulness and its benefits.
  • . Enable a structured practice of mindful meditation.
  • . Progressively guide you through a simple mindfulness meditation technique (awareness of breath).
  • • Empower awareness of the workings and tendencies of the mind.
  • • Provide opportunity for self-reflection.

What is the target audience?

  • - This course is for people who are new to mindfulness and meditation and want to experience it for themselves.
  • - No prior knowledge or experience of mindfulness and meditation needed as this is a beginners' course.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introducing Mindfulness
03:55

This first session introduces myself, Julian, as your course tutor. I'll give a brief overview of the course and how I can help you in your mindful meditation and we discuss how you can also assist your fellow students in their journey.

02:24

In this session, entitled "What is Mindfulness?" - I explore a definition of the term.

05:44

In this session we look at:

  • Everyday ways to practice mindfulness
  • How do you start meditating?
  • What's the intention of our meditation?
  • Are there any reasons not to meditate?
  • Is mindful meditation religious?

There is also a supplementary exercise to have a go at called: Try It Yourself - Everyday Mindfulness which is available to download as a supplementary file attached to this session.

Your mindful meditation journey.
00:55
04:05

Before 'The case for mindfulness and meditation', here's a quick Mindfulness Questionnaire to get a measure of how mindful you are in your current behaviour.

You can download this 'Mindfulness Questionnaire' in one of two formats. Both formats are attached as supplementary material, which are as follows:

  1. Excel Spreadsheet - preferred version if you have Microsoft Excel, and the one I will be demonstrating.
  2. .pdf version (Adobe .pdf) - If you do this questionnaire as the .pdf version you will have to do a manual calculation on a calculator to get your mindfulness score, as described in this video.

You might like to complete this questionnaire again at a later stage and see if you notice any change in your results.

07:43

The Case for Mindfulness gives an overview of research into the benefits of mindfulness.

Section 2: A fully guided meditation.
02:19

Introduction to the first fully guided meditation: "With Breath in Mind."

10:07

'With Breath in Mind' is a fully guided meditation audio. The audio is voice only.

Follow the instruction to the best of your ability and do not worry about getting it right or wrong, we will reflect on that after you have listened to the audio in the next lecture (in lecture 6).

You can download 'With Breath in Mind' to enable you to play it on any .mp3 player (computer, iPhone, iPad, Android or generic .mp3 player).

A second file 'With Breath in Mind (with Seascape)' is also included as supplementary material. This is the same guided meditation but with the addition of a seascape. Some people prefer to listen with the addition of a background seascape. This can be useful in situations where the background may be a little distracting, such as on a train (if you commute). Both audios benefit from being played on headphones.

06:24

This session explores frequently asked questions arising from your experience of a fully-guided mindful meditation.

Section 3: A partially guided meditation.
02:40

An introduction to the partially guided meditation, including 'How long should you listen to the fully guided audio before moving on to the partially guided one?'

10:07

'With Breath in Mind (stripped bare)' is a partially guided meditation. The audio is voice only.

Follow the instruction to the best of your ability and do not worry about getting it right or wrong, we will reflect on that in the next lecture.

You can download 'With Breath in Mind (stripped bare)' to enable you to play it on any .mp3 player (computer, iPhone, iPad, Android or generic .mp3 player).

A second file 'With Breath in Mind (stripped Bare With Seascape)' is also included as supplementary material. This is the same partially guided meditation but with the addition of a seascape. Some people prefer to listen with the addition of a background seascape. This can be useful in situations where the background may be a little distracting. Both audios benefit from being played on headphones.

02:17

This session looks at why you are taught awareness of breath, what it shows you about the workings of your mind, and how through observing that process you can gain choice and control.

Section 4: An unguided meditation.
05:29

An introduction to unguided mindful meditation. What is one, the unguided mindful meditation audio and a sample sequence to follow to fill the unguided space: Settling yourself - Awareness of body - Focusing on the breath - Expanding your awareness - Returning to the breath and the day.

10:07

'With Breath in Mind (bells and silence)' is an unguided meditation. There is no voice, just introductory and closing music and a bell to signify the beginning and end of your 10 minutes unguided meditation.

In your head, follow the instruction just given in lecture 11 (an introduction to unguided meditation) to the best of your ability and do not worry about getting it right or wrong, we will reflect on that in lecture 13.

You can download 'With Breath in Mind (bells and silence)' to enable you to play it on any .mp3 player (computer, iPhone, iPad, Android or generic .mp3 player).

A second file 'With Breath in Mind (bells and seascape)' is also included as supplementary material. This is also an unguided meditation but with the addition of a seascape.

1 page

In this session you are given an opportunity to reflect on your own experience of unguided mindful meditation. A series of eight questions act as a prompt for further exploration of the unguided mindful meditation in the previous session.

02:04

A progressive graphic to help you decide which is the most appropriate level of guidance for your mindful meditation.

Section 5: Summary and final thoughts.
04:00

A summary of your course.

Mindfulness Quiz
10 questions
03:25

Final thoughts on your journey towards an understanding of your increased awareness, a note of thanks and further details on the tutor.

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Instructor Biography

Julian Illman, Co-founder of Brilliant Living HQ

With nearly 25 years experience in Education and Training, it's only natural that when I'm interested in something I want to share and teach others about it.

My interest in mindfulness and meditation comes from a personal and professional viewpoint, having used and benefited from these techniques since the age of 18. I regularly write and present on personal development topics at Brilliant Living HQ, with a particular focus on mind tools to help people get the most out of life. Mindful meditation is one of the best and most powerful of those tools.

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