Meditation: straightforward & unecumbered

Learn to meditate as a way to relax & relieve stress. Video lectures + MP3 files teach basic meditation over 2-3 weeks.
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  • Lectures 31
  • Contents Video: 29 mins
    Other: 4.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 7/2012 English

Course Description

Learn how to meditate to relax and relieve stress. This Meditation for Beginners course format is a video lecture with accompanying exercises you do on your own. A progression of topics and techniques are presented with follow-up MP3 files.

Watch a lecture and then listen to the MP3 files for 2 or 3 days. When you are ready for the next step, watch the next video and start using the MP3 files for that topic.

This course covers the basics of meditation, how to fit it into your already too busy schedule, relaxation, guided meditations, and binaural beats. Once you've learned how to perform Relaxation Meditation on your own, the course provides a set of meditation timers you can use daily.

Includes a reading list and links to relevant medical research on meditation. This is about concentration relaxation and stress reduction. No religious or spiritual overtones.

This whole course on Meditation for Beginners takes at least 3 weeks to complete.

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What are the requirements?

  • 10-20 minutes a day in a quiet place

What am I going to get from this course?

  • why meditation is so good for us
  • how to make time in your daily schedule
  • how to simply relax
  • the stages of meditation
  • different styles & techniques

What is the target audience?

  • yoga students
  • Pilates students
  • anyone seeking stress reduction & deep relaxation
  • Buddhists & other meditators

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Let’s Get Started
06:00

"What is mediation? Why do it? How do I do it? Where do I start???"

At one level, meditation is a mental exercise. Easy to learn, especially when presented a series of exercises you do on your own that build upon each lesson.

This is a course on meditation devoid of religious or spirtitual inclinations (though this course preps you for meditation in any context).

02:59

How the course is structured. An overview of the lecture-exercise format.

The use of audio files (MP3) that you'll use throughout the course.

Sections: nature sounds, noise, guided meditations, binaural beats, meditation timers.

02:05

Making room for meditating. How to fit meditation into your already too busy life.

Meditation is best done on a regular (or at least semi-regular) basis. Practical advice on how to schedule it and make it a regular habit.

Section 2: Learning to Relax
01:58

First let's learn to relax by listening to the sounds of nature.

Waves, watefalls, and/or crickets. Listen to one or more of these files for 2-3 days.

03:00
Listen to 3 minutes of the sound of the surf once a day for 2 or 3 days. You can alternate it with waterfall or cricket sounds.
03:00

Listen to 3 minutes of a waterfall in the woods once a day for 2 or 3 days. You can alternate it with surf or cricket sounds. 

03:00
Listen to 3 minutes of the sound of crickets at dusk once a day for 2 or 3 days. You can alternate it with waterfall or surf sounds.
Section 3: Focusing Inwards
01:31

Posture and breathing. The physical side of meditation.

(No, it doesn't require sitting in a yoga position or using a cushion, or anything else.)

02:19

Using noise (white, pink, or brown) as a tool in relaxing and focusing inward.

Listen to one or more of these files for 2-3 days.

10:00
Listen to 10 minutes of white noise once a day for 2 or 3 days. You can alternate it with pink or brown noise.
Find a quiet place, turn your cell phone off, assume a comfortable position, and relax. Headphones optional but strongly encouraged.
10:00
Listen to 10 minutes of pink noise once a day for 2 or 3 days. You can alternate it with white or brown noise.
Find a quiet place, turn your cell phone off, assume a comfortable position, and relax. Headphones optional but strongly encouraged.
10:00
Listen to 10 minutes of brown noise once a day for 2 or 3 days. You can alternate it with pink or white noise. (I like brown myself.)

Find a quiet place, turn your cell phone off, assume a comfortable position, and relax. Headphones optional but strongly encouraged.
Section 4: Let Me Talk You Through It
04:47

Now that you know how to relax, a series of guided meditations is next.

Listen to me talk you through specific exercises based on things like autogenic training and progressive relaxation.

Four guided meditation MP3s are presented: 2 ten minutes and 2 fifteen minutes  Listen to each for 2-3 days (8 to 12 days total).

10:15
This is the first 10 minute guided mediation with Lauri talking you through.
10:15
This is another 10 minute guided mediation with Lauri talking you through.
15:15
This is the first 15 minute guided mediation with me talking you through.
15:15
This is another 15 minute guided mediation with me talking you through. 
01:29

Continuing along, two 20 minute guided meditations that brings everything together.

Listen to one or both of these MP3 files for 2-3 days minimum.

20:15
This is the first 20 minute guided mediation.
20:15
This is another 20 minute guided mediation. 
Section 5: Meditation & Brainwaves
03:48

Binaural beats are used to stimulate specific brainwave patterns. They can be used as a tool to meditate.

You must use headphones when listening to binaural beats or they won't work.

15:00
This binaural beat requires that you listen to this using headphones. The frequencies in the left and right channel are different and must be keep separate. Listen to this 15 minute MP3 once a day for 2 or 3 days.
20:00
This binaural beat requires that you listen to this using headphones. The frequencies in the left and right channel are different and must be keep separate. Listen to this 20 minute MP3 once a day for 2 or 3 days.
Section 6: Meditation Timers
02:15

Congratulations! The training wheels have come off. You now know how to meditate.

The last set of tools are a set of meditation timers. A period of silence ending with a simple bell. Use them when you sit every day.

10:05
Use this 10 minute meditation timer when you sit. It's a period of silence followed by the sound of a bell. Remember to sit every day when you can.
15:05
Use this 15 minute meditation timer when you sit. It's a period of silence followed by the sound of a bell. Remember to sit every day when you can.
20:05
Use this 20 minute meditation timer when you sit. It's a period of silence followed by the sound of a bell. Remember to sit every day when you can.
25:05
Use this 25 minute meditation timer when you sit. It's a period of silence followed by the sound of a bell. Remember to sit every day when you can.
30:05
Use this 30 minute meditation timer when you sit. It's a period of silence followed by the sound of a bell. Remember to sit every day when you can.
Section 7: Additional Resources
Article
The Relaxation Response , Herbert Benson ISBN 978-0380815951 How to Practice: The Way to a Meaningful Life , His Holiness the Dalai Lama ISBN 978-0743427081 Stages of Meditation , His Holiness the Dalai Lama ISBN 978-1559390699 Walking Meditation , Thich Nhat Hanh ISBN: 978-1591794738 Meditation for…
Article
Effects of mindfulness meditation training on anticipatory alpha modulation in primary somatosensory cortex   Functional brain mapping of the relaxation response and meditation   Breakthrough study on EEG of meditation   Long-term meditators self-induce high-amplitude gamma synchrony during mental p…

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Instructor Biography

Jerry Whiting, Barcode Nerd & Seattle Dad

I'm what some might call a "nerd's nerd". I own Azalea Software, Inc., publishers of barcode printing software. I publish JetCityOrange.com, a personal site full of geeky stuff as well as resources about meditation and Buddhism.

I love playing with stuff. My kids accuse me of viewing life as a series of riddles to be solved. My lab at home is a mess. I hate being bored. I love to read.

Photography, food bordering on molecular gastronomy, microbrews, Vajrayana (Tibetan Buddhism), and living a life that creates good stories in its wake are all high on my list. I drive a Smart Car, license plate "3JEWELS"

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