Going Deeper: 7 Day Meditation and Stress Reduction Course

Name: Going Deeper: 7 Day Meditation and Stress Reduction Course
Rating: 4.8 (11 reviews)

A guide to deepening and expanding your meditation practice with daily talks, easy sits and empowering homework!

Created byTyler McCoy

Last updated 12/2014

English

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What you'll learn

Understand proper breathing, proper focus, and proper concentration
Deal with the overwhelm of 'Thinkingness'
Implement one powerful, ancient tool for self-realization Anytime, Anywhere
Understand the deep impermanence of things
Direct their attention away from negative, disempowering thoughts and feelings
Use the body as a powerful tool for self-advancement
Sit with purpose, confidence and clear understanding
Experience an abiding peace, calm, clarity and happiness!

Course content

7 sections • 19 lectures • 3h 2m total length

Begin at the Beginning1:13
Beginning, I wanna take a quick moment and shout out the great masters from whom I've learned so much <3
Introductory talk: Meditation benefits, purpose and how-to get started.5:14
In the introduction to the course we will discuss a sampling of the plethora of benefits from meditation, including physical, mental, emotional and spiritual. We will also discuss the proper foundational aspects of location, position and the like.
Day 1 Sit. Focus: Proper Posture11:17
For the first sit, we begin at the beginning. Simply noticing urges and tendencies to fidget, move, and self-destract. Take time today to simply notice.

HOMEWORK: How Are You Standing?

Today, pay close attention to your posture as you go throughout the day. Whether standing or sitting, notice:

- Am I slouching?

- Is my head more or less centered above my hips and feet?

- Where am I holding tension (jaw, belly, low back, shoulders), if at all?

- How am I walking?

Then take a few minutes to write about your experience.

Introduction talk: Importance of Gratitude, Safety and Intention.4:54
Today we talk about the necessity of starting with the right mindset.
Day 2 Sit. Focus: Set Your Mood8:55
Remember to set the appropriate stage today as we get started. Feel strong, grounded, safe and if you can, grateful.

HOMEWORK: Being Grateful

Today take time to think of 5 things/people/events in your life that you can say you are truly grateful for;

Then think of 5 things that you generally take for granted.

Write 5 - 10 minutes about your experience.

Introduction talk: Importance of a 'Beginner Mindset'5:09
Introducing today the vital concept of the 'Beginner's Mindset' as set forth by the Zen master Shunryu Suzuki from the book "Zen Mind, Beginner's Mind". We talk about why this is important and how to achieve this state.
Day 3 Sit. Focus: Quality of Mind12:26
Today we set the quality of mind for best results.
Begin by focusing on these aspects:
- a calm, and quiet mind
- a focused and attentive mind
- a balanced and equanimous mind

And this will lead us to the best long term results.

HOMEWORK: Quality of Mind

Today as you go about your day, take a few moments throughout the day to notice the quality of your mind. See if you can catch yourself if you go into negative feedback, judgmentalism, discouragement, or any other negative mindsets/thought patterns.

Make sure not to then 'judge the judgements' but simply notice.

If you can, jot down a note about the thought or experience then - and at the end of the day, take a 5 - 10 minute (or longer) session to write about what you experienced.

Introduction talk: How to Breath - naturally and normally.3:00
Today we discuss why we breath the way we do - not forcing, changing or effective the breath in any way. Discussion on the importance of this and why it is so important.
Day 4 Sit. Focus: Proper Breathing12:23
As you continue to lengthen your sit today, see if you can focus all your attention into the sensations of breath around the nose and keep attention focused for the length of the sit.

HOMEWORK: Back to Breath

As you go about your day today, take moments to simply stop and notice your breath. 3 or 4 times should suffice, or more if you feel like it. Stop -for just a moment- and bring all awareness to your breath.

- Where can you feel it?

- What is the quality (deep, shallow, tense, relaxed, calm, soft, etc.)?

At the end of the day, take 5 - 10 minutes and write about the quality of breath you experienced, and how the noticing, if at all, effected your day.

Introduction talk: Focus on Body - encountering sensation and pain.5:19
Discussion today on the qualities of 'body-scanning', how to and why. Understanding the universal qualities of all sensation, which is: change.
Day 5, Meditation14:27
As you sit longer today, begin with all the proper contextual actions we've done so far. (setting mood, and mind). Then we continue focusing first on breath and stay as long as necessary. Once you've achieved a solid focus we can continue to begin scanning all sensations of the body from top to bottom. Do your best to really feel every single sensation, no matter it's quality or depth.

HOMEWORK: Be Curious

Today take time to notice, as much as you can, sensations in the body.

- Where are you feeling more or less?

- What is the quality of your sensations (heavy, vibrational, soft, stingy, dry, tingly, painful, etc.)?

- Where are you not feeling sensation?

At the end of the day, take 5-10 minutes to sit and write about your experiences of sensation and how it may've affected your thoghts and actions in the day.

Introduction talk: Sealing Practice - Metta offering to finish your sit.5:07
Today we discuss the importance of incorporating a sealing or closing practice to your sit. We talk about the power of prayer and how we can use it to practically and effectively carry the power of the meditative practice with us out into the world.
Day 6 Sit. Focus: Closing and Sealing21:05
Today we continue to lengthen and build upon the strong foundation we've created, and close the practice with a focused dedication first to release, then development, then sharing and expanding that work to all beings. Finally a moment of personal dedication.

HOMEWORK: Mindful Prayers

Today take a moment to think of 3 (or more) people who could benefit from your prayer and dedication.

Take a few moments to hold them in mind and offer loving, peaceful, caring thoughts toward them.

At the end of the day, write a bit about your experience.

Introduction talk: Congrats! Setting Dedication, Intention and Persistence.7:28
On this last day of the course I want to first of all congratulate you for all the incredible work you've done so far! Your dedication and work has such powerful reverberations in your life, as well as those around you. Continuing forward, I talk about how you can use the skills you've learned and developed in these past few days to create and continue your own self-guided practice with dedication, perserverence and inspiration.
Day 7 Sit. Focus: Patience and Persistence21:37
Today we sit for a full 15 minutes, so make sure to implement and use all the techniques you've built on and created so far. Continue the practice, and you are bound to be successful!
"Practice, and All is Coming."
- Pattabhi Jois

HOMEWORK: Patience & Persistence

Today, building upon all the work we've done so far, take moments to notice everything, as best you can, in a dedication to continued deepening of awareness going forward.

- What are you grateful for?

- How's your posture?

- How are your thoughts?

- Can you notice the breath?

- Notice sensation in the body, observe it's universal quality as 'changing' and 'impersonal sensation'.

- Take time to think of those who need your loving thoughts.

And for today:

- Notice anywhere where impatience flares up in your life. Where do you feel the tension, if and when it occurs? Can you release and come back to a state of clarity? Notice, with a curious mind, how long this takes.

In the evening, take some time to write about the experiences of your day.
Article: Using Your Mind to Change Your Brain3:00
Article: 20 Scientific Reasons to Start Meditating Today3:00
Article: What Mindfulness Meditation Does to Your Brain5:00
*Bonus* Slow Flow Yoga Class!42:41
Enjoy this bonus 'slow-flow' class to keep your body balanced and kink-free as you continue your amazing meditation practice!

Requirements

Find a comfortable pillow or chair and a space where you can sit, relatively undisturbed for the next week and on.

Description

Have you ever tried meditation, but had a hard time dedicating time to it? Or, know what/how to do it properly? Well you've come to the right place!

Whether you've tried to create a steady, regular practice and failed, or are just getting started with meditation, this course has been created to guide you for 7 days to establish yourself in a powerful, grounded, and healing practice. You don't need to meditation for hours at a time, but with simple, easy to follow instructions you will quickly begin to reduce stress, anxiety and emotional instability while helping develop an overall-sense of peaceful ease, steady focus, positivity and a deep, abiding happiness!

Translating the most powerful ancient wisdom into compact, easy to understand nuggets,
I will give you all the tools you need, and starting with short, easy sessions we will build
I've condensed my 12 years of practice for you, and in just 7 days you will learn:

- The value of choosing the proper place, posture and position;
- Why we choose a mindset BEFORE we start;
- How to deal with 'Thinkingness';
- The value and importance of starting each sit with a 'Beginner's Mind';
- The best way to notice breath, and why we DON'T control it;
- Why we seek to incorporate, not edit ALL sensation;
- How to properly receive and process feelings;
- The value and necessity of a 'sealing' practice;
- How and why prayer can be a powerful tool;
- How to use your momentum to form a regular self-guided practice;
- And SO much more!

In these 7 days, you will develop the necessary foundations, and understand the practical, utilitarian and universal, non-sectarian nature of this empowering practice. You will grow firm, healthy roots for your own healing and dedicated practice. You will gain new insights, clarity, and peace of mind, as well as a more essential confidence as you give yourself the priceless gift of personal development and peace, on all levels.

... Sound like something you could use? I hope so! The benefits are manifold. The adventure starts with you. So let's not waste any more time. Let's begin. :)

Who this course is for:

This course is for people with limited, precious time who want to get right to the most powerful and effective techniques for maximum benefit.
This course is for those who would like to realize the phenomenal benefits of a regular, stress-reducing, consciousness-expanding, peace-inducing and invigorating practice of healing and well-being!

Going Deeper: 7 Day Meditation and Stress Reduction Course

What you'll learn

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Course content

Day 1, Meditation and Stress Reduction: Set the Stage3 lectures • 18min

Day 2, Meditation and Stress Reduction: Set the Mood2 lectures • 14min

Day 3, Meditation and Stress Reduction: Zen Mind, Beginner's Mind2 lectures • 18min

Day 4, Meditation and Stress Reduction: Breathe Easy2 lectures • 15min

Day 5, Meditation and Stress Reduction: Back to the Body2 lectures • 20min

Day 6, Meditation and Stress Reduction: Sealing the Practice2 lectures • 26min

Day 7, Meditation and Stress Reduction: Patience and Persistence6 lectures • 1hr 23min

Requirements

Description

Who this course is for: