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Fundamentals of Mindfulness
Rating: 4.7 out of 5(3,334 ratings)
19,614 students

Fundamentals of Mindfulness

The fundamentals of how to be more present, more relaxed, less anxious, and, overall, more at peace, in everyday life
Created byVasco Patrício
Last updated 11/2025
English
Danish [Auto],English [Auto],

What you'll learn

  • You will learn how to be more mindful and present, not just in theory but in practice - how to feel less stressed and pressured
  • You will learn techniques to calm down the internal chatter in your mind, but also your body physically
  • You will learn about both the principles and the practice of mindfulness, in terms of becoming more aware of internal stress and actively changing it
  • You'll get to know multiple exercises, both in terms of mental and physical relaxation, to help you be more aware and less stressed

Course content

2 sections • 15 lectures • 58m total length

  • Introduction1:54

    Explore the fundamentals of mindfulness by embracing presence, acceptance, and a humble beginner's mind; learn practical techniques like exercise and meditation to stay calm, clear, and self acceptance.

  • Useful Information2:09
  • Principles: Intro2:24
  • Principles: Cultivating Presence4:35

    cultivate presence by staying in the here and now, quieting the mind, and accepting thoughts. use nature, meditation, or exercise to center attention and reduce distractions.

  • Principles: Acceptance and Nonresistance6:22
  • Principles: Self-Esteem and Self-Acceptance7:23
  • Principles: Humility and The Beginner's Mind7:04

    Embrace humility and the beginner's mind by staying open to learning regardless of past achievements, cultivating action-based identity, and remaining curious to avoid stagnation.

  • Principles: Patience and Trust4:13

    Develop patience and self trust to reduce stress and counter fear of missing out. Use trust to practice mindfulness, letting things unfold in their own time.

  • Principles: Clarity and Reality5:01
  • Practice: Intro1:46

    Practice mindfulness by applying core principles through simple exercises like removing distractions, outdoor context exercises, and meditation and breathing to cultivate present awareness in daily life.

  • Practice: Removing Crutches4:32

    Remove crutches to cultivate presence in the here and now, facing others and life without distractions. Increase tolerance for tension and uncertainty as you practice brief, distraction-free moments each day.

  • Practice: EOC3:55

    Practice eoc—exercise, outdoors, and cold—enhances presence by focusing attention on body and surroundings. It strengthens connection with nature, reduces distractions, and offers perspective through cold showers, workouts, or nature walks.

  • Practice: Meditation and Breathing4:05

    Practice mindfulness through meditation and breathing to slow thoughts, reduce anxiety, and stay present; pair with guided sessions from Headspace or Calm and short daily routines to stay centered.

  • Outro2:22

    Summarizes mindfulness fundamentals and practical techniques to stay present and calm, including the beginner's mind, meditation, and outdoor exercises, while reflecting on self-acceptance and letting thoughts pass.

Requirements

  • You don't need any prior knowledge (naturally, prior knowledge of meditation and relaxation techniques helps, but is NOT required)

Description

We are so busy in our everyday lives that we rarely stop to think and be aware of our surroundings. However, this is harmful, as it prevents us from being more calm - both in terms of relaxing our body, but also quieting the internal chatter in our minds.

In this course, you are going to learn more about the fundamentals of mindfulness and its components. Elements such as presence, awareness, self-acceptance and others. All of these contribute to being more present and aware in everyday life, which has multiple beneficial consequences:
- Being less stressed and more relaxed;
- Being in better health (breathing better and being less tense);
- Being less negative and judgmental (both about events and yourself);

This course will be especially helpful to you if:
- You frequently judge yourself or don't accept certain parts of yourself;
- You still ruminate on past events and are not able to gain closure on them;
- You are frequently stressed with situations;
- You feel like you are not "present", living in a world full of distractions and escapes;

This short course will tell you both about the core principles of mindfulness, as well as some exercises to help cultivate it. By the time you're done, you will be able to cultivate a calmer, more aware, more relaxed presence.

Who this course is for:

  • You're anyone seeking ways to calm down the internal chatter or take some of the pressure/stress off of yourself
  • You're anyone looking to better deal with stress and the preoccupations of everyday life
  • You're anyone who is curious about how to be more aware and mindful of your internal mental processes

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