Beyond Healing with Mindfulness

Start a 14-week mindfulness journey with week 1 practice: watch videos b1–b3, follow a five-day routine, and perform 20 minutes of sitting, split as needed, using b3, b2, and b1.

Advance your beyond healing with mindfulness home practice with week two's schedule of four postures—standing, walking, sitting, and lying—paired with B1–B3 breathing for 15 minutes each, on a Monday–Sunday rotation.

week 3 practice mirrors week 1, with 20 minutes of standing, lying, sitting, or walking and the same breathing techniques; advanced practitioners may extend to one hour.

Engage in week four mindfulness by practicing senses and sensations: listening, smelling, tasting, watching, and feeling, with morning 20-minute sessions and 10-minute evenings, and optional longer practice.

Proceed through week five of the mindfulness home practice by focusing on moods, reviewing notes on mood types, and following the beginner 20-minute or advanced 1-hour schedules with weekend breaks.

Week 6 home practice focuses on the Wisdom Foundation, the fourth foundation, guiding contemplation of the creator and creation, with beginner 20-minute and advanced 60-minute sessions.

Deliver a 30–40 minute week seven morning practice, using b1–b3 techniques and second foundation with senses and wisdom, then third foundation on moods, plus a five-minute evening cooldown.

Watch the video to guide your week eight home practice and apply the three principles of mindfulness, including the problem points, techniques, and the observer point.

Practice week nine's shield of mindfulness by completing B5, B6, and B7 in a 30‑minute routine with breaks and a one-hour cooling down; rewatch to apply and notice calmer reactions.

Practice week 10 home practice, focusing on the observer base, and extend mindfulness beyond sessions by listening and staying present in everyday conversations, anticipating weeks 11–14.

Watch four mindfulness retreat videos over weeks 11–14, about an hour each (some 1.5 hours), totaling five hours, and follow the wisdom foundation guidance on no self, imperfection, and completeness.

Explore comfortable sitting options for mindfulness practice, from floor cushions and tatami to adjustable chairs, back support, and leg positions, tailored to knee or back issues.

Explore four mindfulness body postures—standing, walking, sitting, and lying—and learn to apply B3, then B1 and B2, while using observer space and sensory awareness to maintain focus.

Master the first foundation of mindfulness in the body with B techniques. Use B3 breathing and points B5, B6, B7, and oh eight to build observer base.

Explore the second foundation of mindfulness by cultivating joy through breath, then become aware of all sensations—smell, hearing, sight, taste, touch, and heart—and ease them with breath.

Practice the third foundation of mindfulness through mood techniques, guided breathing (B2, B3, B4), and awareness of emotions and thoughts to bring ease and calm.

Develop wisdom through the fourth foundation of mindfulness by contemplating impermanence, no-self, and God’s perfection, guiding you to the observer, soul, and a purposeful, balanced view.

Learn the three principles of mindfulness—identifying problem points (positive, negative, neutral), applying B1–B7 breathing techniques as a shield, and reaching the observer by reconnecting body, mind, heart, and soul.

Begin with B3, the starting point for all B techniques, using nasal breathing for five seconds in and five seconds out. Keep breaths light, with a relaxed face.

Learn how to use the B2 deep inhale technique to calm lingering emotions by counting to ten on inhale and exhale, gradually extending to longer breaths with B3 guidance.

Master the B1 external breathing technique, a nasal in-and-out rhythm from B3 to calm intense emotions. Use five repetitions per set and return to B3, practicing several times daily.

Shift from external breathing to internal focus by sensing the heartbeat at the nostrils. Practice keeping attention on the pulse to transition from B3 to B4 and deepen mindfulness.

Slow down overthinking by practicing B5: focus on the center of the head, feel the pulse at Governor Vessel 20, and visualize a marble snowball.

Use B3 to B6 progression as an internal technique: feel the heartbeat behind the xiphoid process, and when focus wanders, return to B3 and move through B4 and B5.

Learn to locate b7, the internal technique 4, by tracing from the belly button through b5 and b6 to b7, and use it for persistent problem points.

Identify the observer's base at the O8 point near the third eye chakra as the soul-guided observer, and shift from B3 breathing to O8 to stay mindful in conversation.

Learn the mindfulness code, its three principles, and the shield of mindfulness. Practice B1–B7 techniques and the observer’s point (oh eight) to cultivate present-moment awareness through guided sessions.

Prepare for a 20-minute mindfulness session by choosing two techniques, breathe deeply, take a 10-minute break, then repeat a 20-minute session with a timer and take a 30-minute break.

Engage in a 30-minute walking meditation, focusing on oh eight and foot soles with B3, while eyes are open and you use gong cues and B1–B7 to stay present.

Lead learners through a lying down meditation, guiding longer mindfulness practice to deepen focus and resilience, and introduce retreat options such as the Trial Mind Retreat and Essential Mind Retreat.

Advance your mindfulness training beyond basics by exploring heartbeat pulsation, observer space, and thoughts outside the head, practice self-sharing, and pursue instructor certification with Master Ali's guidance.