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Practical No-Bullshit Beginners Meditation course
Rating: 4.5 out of 5(9 ratings)
1,019 students

Practical No-Bullshit Beginners Meditation course

A ten day course to help you esablish a meditation habit
Created bySiebren de Vos
Last updated 11/2021
English
English [Auto],

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

    Practice two meditation types and build a steady 10 day routine. Learn mental models and techniques to turn resistance into lasting peace, creativity, and better decisions.

  • Day one: getting to know your mind10:41

    Practice a practical, habit-building beginner meditation that starts with simple awareness of thoughts and sensations, without a goal or struggle, to declutter the mind and enhance focus.

  • Day Two: Knowing the breath10:04

    Focus your attention on the breath by noticing the cool air entering and warm air leaving your nostrils, then gently bring your mind back whenever it wanders.

  • Day Three: Deeper focus on the breath8:28

    Develop deeper focus on the breath by returning attention to the breath, training the mind like a spotlight and a horse, and choosing long-term focus over short-term relaxation.

  • Day four: Getting to know the body13:37

    Practice a breath-led body scan from head to toe, observing sensations as you expand awareness and stay present without judgment.

  • 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

    Lead a breath-focused awareness practice, observing bodily sensations and emotions without trying to alter them. Apply the rain method to deepen nonjudgmental attention as sensations move.

  • 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

    Focus on your breath and observe thoughts without control, jotting significant ideas to paper as external memory, then return to the breath to calm and sharpen the mind.

  • Day nine: Rehearsing the R.a.i.n. method8:13

    Rehearse the r.a.i.n. method by balancing breath focus with a body scan from the head downward, cultivating nonjudgmental awareness and self-guided practice.

  • Day ten: find mental model for succesfull meditation13:48

    Discover the mental model for successful meditation by looking inward, recognizing sensations, and using a non-attached body scan to build a simple daily habit that sharpens awareness and creativity.

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

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