Practical No-Bullshit Beginners Meditation course

Name: Practical No-Bullshit Beginners Meditation course
Rating: 4.5 (9 reviews)

A ten day course to help you esablish a meditation habit

Created bySiebren de Vos

Last updated 11/2021

English

What you'll learn

Focussing awareness
Body scanning
Mindfully experiencing emotions
Mental models for meditation in general
Developing the meditation habit

Course content

1 section • 11 lectures • 1h 55m total length

Introduction4:46
Day one: getting to know your mind10:41
Day Two: Knowing the breath10:04
Day Three: Deeper focus on the breath8:28
Day four: Getting to know the body13:37
Day five: Deepening the body scanning practice14:42
Begin a morning body-scan meditation, focusing on breath and bodily sensations, observing without judgment or attempting to change them to establish a simple mindfulness practice.
Day six: Learning about the R.a.i.n method9:48
Day seven: Focus on the breath with less guidance11:36
Focus on the breath with less guidance and notice bodily sensations and emotions. Accept and observe emotions without identifying, investigate their movement, and gently return attention to the breath.
Day eight: Rehearsing body scanning9:37
Day nine: Rehearsing the R.a.i.n. method8:13
Day ten: find mental model for succesfull meditation13:48

Requirements

a silent place :)

Description

My goal is to help you establish a meditation habit by following this 10 day course. The courses are meant to be carried out for 10 days in a row, the courses are short and only take up around 15 minutes of your daily time.

In this course we will learn different mental models that will be beneficial for you when learning the practice of meditation. They are the steppingstones towards a creative, aware and calm life.

Different techniques will be discussed but our main focus will be on the experience itself. Our goal is not to do any mental masturbation but to focus on the actual experience itself.

Day one: we will get acquainted with the mind.

Day two: we will start focusing on our breath

Day three: we experience more focusing on the breath

Day four: we start learning about body scanning

Day five: we deepen our body scanning practice

Day six: we learn about the r.a.i.n. method

Day seven: we practice again the focusing on the breath but with less guidance

Day eight: we practice again the body scanning technique

Day nine: we practice again the r.a.i.n. method

Day ten: Final mental models for successful meditation practice

After this is is recommended that you train yourself and practice without any guidance

Who this course is for:

People who want to develop a habit for meditation