Mindfulness ¤ Growth & Happiness

Mindfulness practice for growth and happiness in life. Discover this amazing, yet simple tool to de-stress and live now
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  • Lectures 9
  • Contents Video: 1 hour
    Other: 23 mins
  • 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 10/2015 English

Course Description

Jump right into this full-fledged mindfulness and meditation e-course for self development and growth encompassing 8 main lectures and +50 pages with information on mindfulness training & practices that cover:

  • Guide to Mindfulness (meditation)
  • Living in the Present (practice)
  • Mindfulness (growth & development)

    The structured lecture series contain extra, instantly useful information and tools to help you optimize physical, mental, emotional and spiritual health and well-being in life within 4-8 weeks. The course is science based, has been tested and allows you to efficiently de-stress, sleep better, alleviate anxiety & mood swings (depression), improve cognition (memory and awareness), find inner peace, work-life balance etc. Designed for busy people who want to explore inner growth and happiness.

What are the requirements?

  • Students need a computer/tablet (internet). Have a notebook, pen or paper ready to keep a journal of experiences.
  • People with severe mental illness should consult a mental health care professional
  • Be responsible for your own health
  • Remember your headphones
  • Optimal device: PC/Mac

What am I going to get from this course?

  • Use mindfulness meditation
  • Destress and relax properly
  • Reduce anxiety, depression, pain
  • Apply real stress management
  • Improve cognition and memory
  • Become present and aware
  • Connect mind, body, spirit
  • Enhance growth & happiness
  • Reconnect with Self and life
  • Live more (in the now)
  • Informal mindfulness

What is the target audience?

  • The course is suitable for people interested in growing with mindfulness and willing to practice in order to experience effects
  • A full-screen multimedia experience
  • MEDICAL DISCLAIMER: The information contained in this online course is intended to provide accurate and helpful health information for the general public. It is made available with the understanding that the author and publisher are not engaged in rendering medical, health, psychological or any other kind of personal professional services on this site. The information should not be considered complete and does not cover all diseases, ailments, physical conditions or their treatment. It should not be used in place of a call or visit to a medical, health or other competent professional who should be consulted before adopting any of the suggestions in this course or drawing inferences from it.
  • "Busyness" people can do the course as well as knowledge and awareness seekers
  • People interested in optimizing physical, mental, emotional health and well-being in life
  • From 13 years upwards. Age is about how you feel - not a birth certificate
  • Contents: PDFs, audios, videos, text, images, exercises

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.


Section 1: NEW: Essential Mindfulness - Meditation & Practice for Life


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.

Copyrighted © 2014-2015

Working, Science Based Mind-food and Mental Fitness for You
Stressed, tired, distracted by modern life? Here is a way to take a breather or take the heat off of your life: Mental fitness is just as important as physical and should not be ignored or neglected. Incorporating mental exercises and awareness into your life can help you reap the benefits of a sharper mind and a healthier body for years to come. 

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:

  • Manage the pressures of working and everyday life
  • Reduce (<40%) stress, anxiety, pain or depression
  • Strengthen inner resources and build resilience
  • Shift self defeating habits and thoughts
  • Become more aware of your Self
  • Improve cognition and memory
  • Discover the power of now

    Ready to engage the powerful waves of your mind? Don't miss out. Getting surf'in right away with this mindfulness course. Go to free downloads for a brief, introduction. 
  • Sign up, and your whole mind will be online. 

All Rights Reserved - Unauthorized distributing, copying, modifying, or reprinting is not permitted. Copyrighted. 



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
Why is knowing, owning and understanding the workings of your mind so important? Think... Because the mind does not always perform as expected (when applied). We fret, stress, worry and overthink. The real source of good thinking and well-being lies within your mind. Let's try to keep that simple: 

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.

Note 2: Perception is the organization, identification, and interpretation of sensory information in order (for the mind) to understand and represent the environment.



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:

  • Become more calm and relaxed
  • Pay attention to the mind and body
  • Understand the importance of breath
  • Savor and enjoy the simple things in life
  • Become aware of occurances in the mind
  • Treat yourself (and others) with loving kindness
  • Meditate safely while sitting/lying in different places
  • Pay more attention to things in different life situations

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)
The mind can be spacious, fun or a weird place to hang out sometimes. Like a foe or best friend, the company depends. Since we are using our consciousness anyhow, we might as well become more mindful of its positive nature and negative sides - in spite of certain self-imposed thinking companions. These can be "mind monkeys" chattering endlessly or positive cheerleaders bringing us on. Try not to be too mental about it. The more you overthink - the more the brain may run amok.

Mindfulness & Positive Thinking
When things go wrong or we encounter difficult situations in life, we tend to blame other people or circumstances, but in reality whatever problems we encounter or experience may arise from sides of the mind. If we could learn to suspend reacting habitually and respond to difficulties with a more positive or peaceful state of mind  - including acceptance and learning - there would not be so many problems. Interesting.

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.

Positive thinking is not about ignoring what is really going on, but about keeping your head up and your self and mind in life. It is also about how you perceive things. Notice how different thoughts influence your states of mind in situations and take note of how this consciousness works with(in) your life. It is about monitoring, being aware and feeling alive!

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.

Mindfulness can help you eliminate some of the obstacles.

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.
Remember your values and heart - what you cherish in life. 

Try to be the cherish chairman. Life is what you make it.

Please take a look at the associated text and downloads. 


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.

Mindfulness Practice

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:

  1. Mindfulness meditation (15-30 minutes) once- twice/day
  2. Mindfulness (exercises) - counting, breathing, walking etc
  3. Being with(in) your body - body scanning (inside-out)
  4. Connect with senses (when drinking tea, showering etc.)
  5. Reconnect with Self (notice how you feel, inner states)

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...

Many blessings.
your instructor

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)...
2) Obstacles and hindrances (limitations)...

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...

Smile, with love


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Instructor Biography

MSc Torben E, Mindfulness instructor

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.

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