Mind. FULL!ness to Mindfulness
4.1 (12 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,282 students enrolled
Wishlisted Wishlist

Please confirm that you want to add Mind. FULL!ness to Mindfulness to your Wishlist.

Add to Wishlist

Mind. FULL!ness to Mindfulness

Discover a more peaceful, less anxious life with better quality sleep and relationships
4.1 (12 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,282 students enrolled
Created by David Colley
Last updated 10/2016
English
Price: Free
Includes:
  • 35 mins on-demand video
  • 17 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Discover a more peaceful, less anxious life with better quality sleep and relationships in your quest to reach your aspiration.​
View Curriculum
Requirements
  • Mindfulness is a lifelong practice you can begin today with this course. There is a new video and exercise for the first 4 days of the week, with day 5 being for catch-up and reflection. Note this is not a course on meditation (we do recommend you start a practice), but rather a series of simple exercises that will increase your level of mindfulness.
Description

Tired of your Mind being Full. Feeling anxious, stressed and overwhelmed?

Join Sam as he goes through a series of simple exercises and mindset shifts to lead him towards a more peaceful and fulfilling life, with better quality sleep, relationships, and peace in his quest to reach his aspiration.

While mindfulness is a lifelong practice you can begin today with this course. There is a new video and exercise for the first 4 days of the week, with day 5 being for catch-up and reflection. Note this is not a course on meditation (we do recommend you start a practice), but rather a series of simple exercises that will increase your level of mindfulness.

While you may not enjoy or gain benefit from each exercise, with 12 different exercises we are confident that you will find significant benefit in taking the course.

Week 1 - Quietening the noise and negative framing - is about reducing the excessive stimulus to enable you to feel less overwhelmed and calmer.

Week 2 - Becoming more present - the exercises will enable you to train yourself to be more present in the moment.

Week 3 - Linking the conscious to the sub-conscious - allows you to be more focused and successful as you harness the connection.

These exercises are easy to repeat and we recommend either taking the whole course again from time to time, or perhaps "dipping" in to your favourites.

First preview the promo video to see if you think the course is for you!

Who is the target audience?
  • While you may not enjoy or gain benefit from each exercise, with 12 different exercises we are confident that you will find significant benefit in taking the course.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
+
Intro to Mindfulness - Meet Sam
2 Lectures 05:26

Actions: 

  • Set yourself a reminder to spend 5-10 minutes to complete the exercises five times each week for the next 3 weeks. Preferably first thing in the morning. You may not need as much as 5-10 minutes, but you should try to avoid doing the exercises rushed. 
  • To get the most of these exercises, you will need a small notebook or a few pieces of paper. Write down in your notebook when you plan to do the exercises each day (5 days of the week that work for you). Feel free to add it as a comment below.
Promo Intro - Meet Sam (In case you missed it)
05:02

Intro - Actions
00:24
+
Week 1 - Quietening the noise and negative framing
9 Lectures 11:07

“Our life is what our thoughts make it.” – Marcus Aurelius

Actions:

  • Go on a media fast for one week. Choose how many minutes you will allow yourself each day and what is included in the fast, like Facebook (Consider using an app like Quality Time to track).
  • You might find it easiest to uninstall the apps (don’t worry they can be reinstalled later).
  • Write down your commitment in the comments below and in a notebook or piece of paper. Keep it handy.
Day 1 - Media Fast
02:53

Day 1 - Actions
00:20

Actions:

  • Write down what are the biggest 2-3 things that are preventing you from sleeping well e.g. different times each night, too much on your mind. Writing it down will help "de-stigmatise" it.
  • Create or refine your sleep routine that you follow at least 5 nights a week.

Consider the following:

    • Blue light filter hack (F.LuxTwighlight etc.)
    • Keeping a notebook to write down the thoughts "flying" around your mind, for example your concerns, what you have to do the next day etc.
    • Covering any other light in your room with tape, particularly blue light
    • Ensuring your room is cool, perhaps even consider a short burst of cold water in the shower
    • Hanging from your arms (been shown to decompress the spine)
    • Set a regular bed time (Try do this at least 5 times a week)
    • Set a time to switch off your electronics (if you don’t have another alarm, perhaps put your phone in flight mode as a second best option to switching it off).
    • Stretching, foam roller or something else to release tension
    • Reading a non-work related book
    • Have a caffeine and sugar curfew (Highly dependent on the individual, but a rule of thumb is 2pm for caffeine and 6pm for sugar)
    • An exercise curfew
    • Other?
  • Whatever you commit to do, do it. So don’t commit to something that will cause the whole routine to fail.
  • Write down some of the key points from your routine in a notebook or on a piece paper.
Day 2 - Sleep routine
02:48

Day 2 - Actions
01:00

Actions:

  • Start a gratitude practice and commit to do it for at least 5 days over the next week.
  • Pick a time to do it and set a reminder (as part of your night time or morning routine are probably best, perhaps even split the exercise?)
  • Write down 3-10 gratitudes each day
Day 3 - Gratitude Practice
01:33

Day 3 - Actions
00:12

Actions:

  • Start thinking in terms of a life of service
  • Pick three random acts of kindness to perform over the next couple of days. The purpose of this exercise is to get out of the “me” focused mentally encouraged in much of today’s culture.
Day 4 - Life of service
01:22

Day 4 - Actions
00:10

Sanjay was working from home today, so had simply left Sam a note. It read:

“I appreciate how seriously and thoroughly you have done these exercises. I trust they have had an impact on you to help reframe your mind. Growth often sneaks up on us, so it goes unnoticed and unappreciated. Today I want you to reflect back on your previous week and think about what worked well and not so well. Think about what you could improve on and any “AHA” moments you had.”

So Sam grabbed his journal and begin to make some notes, he liked to work in tables, so he put the days in first column and then each day as a heading:

Actions:

  • Catch up on any missed exercises
  • Reflect back on your previous week and think about what worked well and not so well. Think about what you could improve on and any “AHA” moments. Remember it has been shown to be far more impactful if you write them down, as it connects to a different part of the brain.
  • Add any AHA moments you think would benefit other people in the comments below
Day 5 - Reflect and Catch-up - Actions
00:48
+
Week 2 - Becoming more present
9 Lectures 09:49

Action:

  • Pick a colour to actively notice all day today
  • Add in the comments what colour you chose

Resource: Ralph Potts - Vagabonding

Day 1 – The colour exercise
01:37

Day 1 - Actions
00:06

Action:

This is one of our favourite exercises. Stop at 3-5 times during the day and hear your inner voice asking “Where am I?” - Then take a moment to recognise where you are and go through your 5 senses. What do you see, smell, hear, taste, feel? - For feel check in with your emotions as well. Set yourself a reminder if need be.

Day 2 – Where am I
00:59

Day 2 - Actions
00:16

Actions:

Make a conscious effort to notice when you are getting frustrated and delight in it as an opportunity to practice:

  • Take a few 3- 4 deep breathes to calm yourself, consider using the following counts -> 4 inhale; 7 hold; 7 exhale; 4 hold.
  • Then relax your breathing to its more natural rhythm.
  • Observe how you are feeling there is no right or wrong.
  • Gently remind yourself that it is a privilege to be in your position.
  • Reframe the frustration Then perhaps for 5-10 breaths on each inhale hear “Slow” and each exhale “Down”. Or try “Let” and “Go”.
  • Enjoy the free time you have been gifted!
Day 3 – Calming unnecessary frustration
02:25

Day 3 - Actions
00:25

Action:

  • Listen to Sanjay’s guidance while you enjoying some raisins or other fruit or nuts.
  • Make an effort to be more mindful of some of your experiences during the day.
Day 4 - The Raisin exercise
03:36

Day 4 - Actions
00:07

Day 5 - Reflect back and catch-up
00:17
+
Week 3 - Linking the conscious to the subconscious
9 Lectures 11:41

Actions:

Start your own Private University, consider what works (Books, podcasts, audiobooks) for you and what fits with your schedule, but most importantly prioritise the time.

Private University Resources

  • Podcasts - Success leaves clues, you should model yourself on the best, the people you aspire to. With podcasts you have access to people never imaginable. Answers to questions you hadn't even thought of. The world is in better condition than our conversations lead us to believe. Statistically there has never been a better time to be alive.

Some books to kick you off. -

"The reading of all good books is like conversation with the finest men of past centuries." – René Descartes

Day 1 – Starting your “Private University”
02:22

Day 1 - Actions
00:47

“The mind is everything what you think you become.” – Marcus Aurelius

    Actions:

    • Start a regular visualisation practice, take 1-5mins to practice visualising. Commit to doing it for the next week.
    • Start with the rainbow exercise until you are comfortable visualising
    • Then begin to visualise your future from the longer term (3-5 years) to the medium term (6 months - 3 years) to the short term (today-6 months). Be specific, let your subconscious know where you want it to take you.
    Day 2 - Visualisations
    02:04

    Day 2 - Actions
    00:20

    Actions:

    • Find a quiet spot and time to complete this powerful exercise
    • Perform the funeral exercise focusing on the details. The weather, the flowers, any smells? What you would want the three people to stand and say about you. See it as a celebration.

    It can be an uncomfortable exercise to do, but will help motivate any changes you want to see you in your life.

    Day 3 – The Funeral exercise
    02:16

    Day 3 - Actions
    00:16

    Actions:

    Start working on 1-2 of the following:

    • Create a short morning affirmation that can prime you for a day of success. Say it each day with vigour and enthusiasm.
    • Develop a grounding routine for when you need to focus and operate at your peak. Include a physical trigger and consider visualising the event ahead being successful. This is great for those important meetings and presentations.
    • Celebrate successes in your life, try do at least 1-2 today.
    Day 4 – Affirmations, celebrations and grounding
    02:42

    Day 4 - Actions
    00:18

    Day 5 – Reflect back, catch up and regular practice
    00:35
    +
    Bonus
    2 Lectures 03:34

    “You can’t force me into a corner, because where I am, there are no corners” – Sanjaya Joshi

    Completed in a simple 2 min exercise:

    1. Hand of heart, breath in to it, feel the power, the connection
    2. 3 gratitude’s (Any, but perhaps 1) Life 2) An event 3) A moment of serendipity)
    3. Think about the moment. <- Now what.
    Bonus
    03:20

    Bonus - Actions
    00:14
    About the Instructor
    David Colley
    4.0 Average rating
    16 Reviews
    1,665 Students
    2 Courses
    Scholar at Reaching Aspiration

    After a period of self discovery & transformation in his early 30s exploring topics from Financial Planning to Meditation, Dave asked himself why he only discovered some of the key critical ideas that lead to a happier, more purposeful, less stressful life.

    Why wasn’t this taught earlier? He had given away his time in his 20s cheaply.

    So he became an evangelist for personal development and through Udemy has developed a simpler, less intimidating way to get key messages across.