Mindfulness ¤ Growth & Happiness
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|Section 1: NEW: Essential Mindfulness - Meditation & Practice for Life|
DISCOVER THE ESSENTIALS OF MINDFULNESS FOR GROWTH & HAPPINESS
An essential mindfulness course and compilation to explore the amazing benefits and art of mindfulness. In just 3 hours you will be on course with some simple, powerful tools to a healthier and happier stress-free you.
Working, Science Based Mind-food and Mental Fitness for You
It is never too late to discover the art of mindfulness as a working tool through text files, audios, images, videos (+ relaxing music). In Section 1 you will quickly be learning about important mindfulness strategies and approaches to:
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WELCOME TO THE COURSE - THIS LECTURE WILL INTRODUCE YOU TO MINDFUL(AWARE)NESS
An important part of mindfulness is to learn to relax daily with awareness. To get a real sense of training mindfulness - it is time to explore mindful awareness as a way of thinking (and living) cultivated by practice. Few people live with continual awareness all the time. Mindfulness training implies becoming aware of it when you are getting distracted. It is a key step in retraining yourself. In time mindful awareness becomes a real habit - or a way of living life...
Awareness of Your Own Mind
1) The mind is the most powerful mind-body asset.
2) Thinking thoughts (co)creates your reality!
3) Peripherals & inner dialogue may get in the way.
Getting to know your own mind with mindful awareness is the first step. You cannot underestimate this fact. Check out the downloads and videos. Be mindful of the light of the mind - literally or figuratively (don't underestimate simple exercises)!
For some reason most people tend to skip exercising steps. You cannot run or dance if you skipped how to crawl and walk.
Building that mind-muscle means (running and) flexing it. Like an athlete. One should never think one has crossed the finish line...Give a workout to it. Then, a flash could go faster than the speed of light! You are an amazing human being with a mind that is more complex than any computer. It can do much to your perception and experience of life - good or bad - even more than you think. Understand how your mind creates your experiences. It may guide your beliefs, thoughts, intentions and actions in positive, uplifting and more empowering ways.
In other words it is not enough to know. Pay attention to it!
Get started: Click on the introduction video-lectures.
Then take steps to build mindful awareness with Candle light 1-2 and Candle light reflection in that order.
There you go. Remember to read the texts (pdfs) as well...
Then you absolutely know you can do it! The mind is yours when you tame or master it! Know(ing) how is mind-ful fishing.
Note 1: Peripherals definition, pertaining to, situated in, or constituting the periphery: peripheral resistance on the outskirts of the battle area.
Working with your breath is an essential part of mindfulness. In this lecture you will discover the importance of breathing and how to improve your breath (with the diaphragm). It is only partially possible to show you, but watch the video. With(in) this "open air" classroom you might start breathing (life) from a different, mindful perspective....
Breath and Breathing
Try to breathe in and out, normally, without trying to control your breath, and as you do so, pay attention to the air passing through your nose and mouth. After you have practiced for a while, try becoming aware of your mind, belly and breath also when you are in your daily routine(s). If you are on the bus or train, close your eyes for a while and notice how you are breathing, while bumping up and down, or moving side to side. When you are working, shuffle the attention between background noises or lights to the breath. You can also focus on the position of your back while you work to block what is disturbing you. Exert your breathing! Don't let whatever distract you! Keep practicing!
Discover the art of mindfulness with some essential breathing and meditative exercises. With mindfulness meditation practices, you will be acquainted with techniques to:
MBSR and Stress
Getting into Mindfulness Based Stress Reduction (MBSR) is about remembering to connect with yourself through the mind and body. Understand what stress is, and how you can develop a healthy destress and real stress management regime in daily life. Find more peace and time with a healthy work-life balance.
Body Scanning - 1-2-3 - Easy Peasy
The body scan is an effective mindfulness and destress technique that connects mind and body - body and mind. It really works to scan and get in touch with a body - if you do it! Simply speaking, it is about getting in touch with the body's parts.
You may notice that your mind stays awake as a detached, silent, inner witness. After a while the growing emergence of observation mode becomes more comprehensible or "observational consciousness" more encompassing. It does not happen all the time or overnight. Rather, you learn to connect gradually, through breathing, if you give yourself enough space and time to do the exercise inside-out. Proper practice means becoming aware of the different layers of mind and main centers of the body. Your body has life force within these centers and is sustained by the energy that keeps you alive!
Essentially, it is about centering yourself to become more aware of your Self. Being with(in) the body is not picking a belly button. It is about noticing what it is really like being you!
Here is how to start doing it:
Part 1: Go to associated external (audio) resources: Whole Body Scan (meditation)
Part 2: Go to downloadable materials (video): Body Scan (Hands) speak
Do it! Discover areas that need your awareness and attention inside-out or outside-in.
Part 3: Keep practicing! And breathing. With or without guided meditation or music.
For instance, you can also do a spherical body scan.
Additional exercise: Take an inventory each day of how your body is feeling and what may need some extra care. This is a time to address every physical ailment as well as you possibly can. If there are certain aches or pains, try to address every symptom at a deeper level than usual - even a slight bruise. Whatever you may be feeling physically, this is a time to pay attention. Make sure you follow through. if there are certain medical appointments you are due for, make sure you have them.
In addition to immediate solutions such as taking a painkiller, try to use the body scan, yoga or physical therapy that reach to a deeper part of any imbalance. You have a unique opportunity to create more permanent healing when you slow down enough to really notice what you are feeling. Make sure that yoru activities are mindful and healing with your body. Alpha waves are good for that (check resource).
Consciousness (Nature of Mind)
Mindfulness & Positive Thinking
At least, life would progress with more ease and feel different. We may even come to regard our challenges as opportunities for growth, development and future happiness further down the road. Problems arise when we react to life's difficulties with self-pity or continous negative states of mind. Therefore, if we want to become free from experiencing life's problems with hardship we must learn to rule our reactions and mind.
E.g.: You can use affirmations like this one: "I only dwell on positive things. When negative things arise, I trust, I can learn from them. I own my own mind, think positively and logically".
You can find affirmations that work for you. Make up your own.
When you find yourself in states of mind where you forget all about about time, you are joyful and things just seem to flow, know you are doing something right. It does not matter if it is doing your own accounting or dancing all night. Remember that happiness, love and joy are (innate) states of mind.
Make an effort to literally count, and stay focused on, your “blessings.” No matter who you are, or what is wrong in your life, you undoubtedly have things to be thankful and grateful for. Stay mindful of these thngs, and you will bring more blessings into your life.
Make a list of these blessings before you go to bed at night.
Try to be the “cherish chairman”. Life is what you make it.
Practice & Presence
Mindfulness is a continuous practice (process) where you become more mindful and consciously aware of inner (and outer) environments, so that you may experience (enjoy) what life has to offer in the present. After all, it is called "present". That does not mean "mindful moments" exist or appear all the time. Of course, it can be harder or easier to practice living in the moment - at times - because it is different, even though it is always there! It is the dance of life...like surfin' the waves.
Some of the things we want (future) are not always available. Similarly, things are not always how they appear to be. Once we obtain what we want, we may start to see it for what it is, and not the ideal it once represented to us. Equally, past things may not be that desirable. We may see past situations in a different light, notice their flaws, and how they no longer fit into (how) life (is) now. It is explorably interesting, how it all relates to our presence in the moment - and what appears.
We should not forget that a mindful life is actually available in the NOW - while it happens. Simply stated with mindfulness, this is an invitation to breathe in and out as thoughts, inner feelings, interactions and outer circumstances come to be - by greeting each moment as a precious gift, where we can rejoice in the present. We can use the (ecstasy of) breathing to get out of our heads and into life to experience the moment more. Every heart beat and every breath you take is just as important as the last one, and the one you will take next. Ideally, that is the idea. To gracefully get into the flow!
We have covered how to practice. Now you have to be mindful and actively practice:
Exercise! Do not underestimate the power of using the present moment (awareness) to expand experiences, add more conscious presence, improve performance, and add meaningful direction too life. Check out the downloads. Stay see (be present)!
May mindfulness be with you, always...
P.S.: Please remember to rate the course. Nothing is perfect, but you may recommend it to colleagues or friends, of course!
Carpe Diem (Seize the Day)
Talking about conscious presence: Are you still wondering about the present? "Present" can be both a noun and an adjective; meaning a gift and/or being present noting an action or state occurring at this moment. After all, it is life - RIGHT now - isn't it? For reasons, however, we tend to think that it happens later or proceeds in a straightforward linear manner. E.g.: A-ction + B-ehavior = C-ountenance
There are elements of wanting to predict, calculate, or know in advance involved. Have you ever wondered how or when it all works or works out? Well, here is the trick - a somewhat simple home work assignment: Try to describe being or living in the now for yourself. This can be both an inner process and outer experience. Make a list and figure out:
1) Reasons, wishes or wants (no limits)...
Review and revise the "to live now" list! Be - mindful - and remember - to seize the moment...whenever you can! The bonus or idea, of course, is to feel more alive.
The present moment is...like a drop of water...seeds blowing in a wind... or mermaids playing with whales...It can be found in the rhythm of life...that IS your life! Look into it - and there you go...
It is time, however, to say bye for now...
Master of Science and Psychologist with many years of experience with mindfulness, communications and education, personal development and growth. Has been teaching mindfulness, based on its original Tibetan version, as an essential part of life and stress management, people and organizational development. Also accomplished Acceptance and Commitment Therapist (CAT) and more.