Learn Mindfulness Meditation for a Calmer and Clearer mind
4.6 (111 ratings)
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Learn Mindfulness Meditation for a Calmer and Clearer mind

Practical mindfulness meditation course showing the method how to increase concentration and reduce stress
4.6 (111 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.
11,787 students enrolled
Created by Mr. Per Norrgren
Last updated 3/2016
English
Price: Free
Includes:
  • 3 hours on-demand video
  • 7 hours on-demand audio
  • 9 Articles
  • 16 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • By the end of this programme you will have experienced and practiced all of the key mindfulness meditations. You will have learned how to
  • Develop your mental capacity, concentration, capability and focus.
  • Calm yourself in moments of anger, high stress and anxiety
  • Develop ongoing resilience to stress and anxiety
  • Deal calmly with stressful communications
  • Sleep better
  • Stop the mind from ruminating and get some inner peace
  • Allow your natural creativity to flourish
  • Develop a daily ritual of mindfulness meditation practice
  • Relax, to be you and enjoy being you
  • • Move from "doing mindfulness" to "being mindful" and become more effortlessly effective everyday
View Curriculum
Requirements
  • You will need:
  • a computer or smartphone to access and download the teachings and meditation tracks
  • access to a printer if you want to print out handout materials
  • earphones are great when starting to learn meditation, as they shut out noise and distractions
  • notepad and a pen for your journal
  • open-mind and honesty to oneself
  • commitment to the short daily practices
Description

Hi, I am Per Norrgren, welcome to my mindfulness course.

I first discovered mindfulness some seven years ago when attending an 8 week mindfulness based stress reduction (MBSR) course — and it changed my life so much that since then teaching mindfulness is my passion and a major part of my life.

I'd love to share with you the peace and the benefits that living mindfully can bring to your life.

Whilst teaching mindfulness in the traditional group setting, I have received request to provide the course in eLearning format so even if you can not make it to a group course, you can still learn mindfulness.

To this end, I created (what I think is) probably the most comprehensive eLearning course on Mindfulness you will find. I have included all my material from the traditional course and added specific audio teachings that goes well for eLearning.

NOTE! The videos and text material is optional and there if you would like to know more.  The key is to do the audio tracks.

The key is to understand how mindfulness works, what happens in the mind and what to expect, then to experience the change under guidance for your self. This removes the mystic of the guru, stops you aimlessly wonder and ponder if you do it right and also answers the questions that inevitably pops up.

This course is unique in that it includes forty individual audio tracks (divided into 8 weekly sections) where the teachings are embedded in the meditation experience. I have included a short video for each section to give you an overview of what the session aims to achieve. Start each section by watching the video.

Each section also has a short handout based on the well-known 8-week Mindfulness Based Stress Reduction (MBSR) programme. These are my own notes, thoughts and experiences collected over the years from books, lectures, international conferences, retreats and training courses. They are there to support you with additional information if you are keen to learn more about how it works. Note, they are from the actual 8 week MBSR course and therefore contain a weekly home work section etc.

This course is designed to make it easy to learn and to practice at the same time. Becoming mindful can be straightforward but most people find they need external guidance to practice effectively when they first start out. This programme provides everything you need to make your mindfulness journey as effortless as possible. It is structured as easy-to-follow audio tracks, each being ten minutes long. You have five audio tracks per week and I want you to listen to each track twice on the same day. Once in the morning and once in the afternoon/evening. You can of course listen more often if you would like.

The full programme is intended to run over eight weeks. This is important. You cannot rush mindfulness. The parts of the brain you are exercising and "re-wiring" are very old and science has shown that it takes daily practice to create a permanent change to your automatic reactions. You can repeat weeks if you like and take longer than eight weeks if you need to - the important thing is to keep practicing each day.

I teach from my own personal experience, sharing what I have learned and how I conquered my inner fear, anxiety, stress and burnout. What you learn on this course is permanent, grounded in real life experience and science, and it is very likely that it will change your life.

In doing this course, not only does it help my clients to deal with the stress in this moment, they are also maximising their chances of maintaining good mental health throughout their lives.

Wishing you a wonderful course

in peace

Per Norrgren
inMindSight - The Algarve Center for Mindfulness Research and Practice

Who is the target audience?
  • The course is suitable for all adults.
  • The exercises and learnings can be applied to all life situations with specific examples provided for life at work.
  • If you are on medication or under treatment for any mental condition, please consult with your doctor/practitioner before enrolling in the course.
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Curriculum For This Course
Expand All 91 Lectures Collapse All 91 Lectures 13:31:11
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Overview and Week 1 of the Mindfulness Stress Reduction course
8 Lectures 56:10

Introduction to how to use the course and how the course works.

Short video that introduces how to use the course.
05:32

Lesson 1 - Guided meditation.

The way to use the audio tracks is to set aside 10 minutes for yourself without interruptions.

Preferably use earphones so you are not distracted by external noise.

Sitting or lying down in a comfortable positing, plug-in, relax, close your eyes (or lower them to the floor).

Listen and concentrate on the audio.

Follow the instructions.

Enjoy.

Week 1 Day 1 Guided mindfulness meditation and learning track
10:00

Week 1 - Day 2 Guided mindfulness meditation and learning track
10:10

Week 1 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 1 - Day 4 Guided mindfulness meditation and learning track
09:59

Week 1 - Day 5 Guided mindfulness meditation and learning track
10:00

Weekly contemplation
00:29

Sample journal document you can print and use for your daily log.

Mindfulness Journal
36 pages
+
Week 2 - Handling stress and Working with resistance
7 Lectures 50:37

Sample page to use when recording your pleasant events.

Pleasant Events diary - Worksheet
1 page

Week 2 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 2 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 2 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 2 - Day 4 Guided mindfulness meditation and learning track
10:08

Week 2 - Day 5 Guided mindfulness meditation and learning track
10:00

Weekly contemplation
00:29
+
Week 3 - The power of being present and Coming to our senses
7 Lectures 50:28
Unpleasant Events diary - Worksheet
1 page

Week 3 - Day 1 Guided mindfulness meditation and learning track
09:59

Week 3 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 3 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 3 - Day 4 Guided mindfulness meditation and learning track
10:00

Week 3 - Day 5 Guided mindfulness meditation and learning track
10:00

Weekly contemplation
00:29
+
Week 4 - Coming to our senses & Staying present
6 Lectures 50:30
Week 4 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 4 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 4 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 4 - Day 4 Guided mindfulness meditation and learning track
10:00

Week 4 - Day 5 Guided mindfulness meditation and learning track
10:01

Weekly contemplation
00:29
+
Week 5 - Coping with Stress & Allowing Letting Be
7 Lectures 50:29

This sheet is a useful tool for recording your stressful communications events.

Print a copy and fill in one event every day during the week.

Stressful Communications diary - Worksheet
1 page

Week 5 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 5 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 5 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 5 - Day 4 Guided mindfulness meditation and learning track
10:00

Week 5 - Day 5 Guided mindfulness meditation and learning track
10:00

Weekly contemplation
00:29
+
Week - 6 Stressful Communication & Thoughts are Not Facts
6 Lectures 50:29
Week 6 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 6 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 6 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 6 - Day 4 Guided mindfulness meditation and learning track
10:00

Week 6 - Day 5 Guided mindfulness meditation and learning track
10:00

Weekly contemplation
00:29
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Week 7 - How Can I Best Take Care Of Myself
8 Lectures 50:35
Awareness of my current life - Worksheet
1 page

This worksheet is a great tool to print off and use for recording your stress indicators and set out your action plan.

Stress Indicators and Action plan - Worksheet
1 page

Week 7 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 7 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 7 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 7 - Day 4 Guided mindfulness meditation and learning track
10:03

Week 7 - Day 5 Guided mindfulness meditation and learning track
10:03

Weekly contemplation
00:29
+
Week 8 - Keeping your Mindfulness Alive
8 Lectures 53:32
Week 8 - Day 1 Guided mindfulness meditation and learning track
10:00

Week 8 - Day 2 Guided mindfulness meditation and learning track
10:00

Week 8 - Day 3 Guided mindfulness meditation and learning track
10:00

Week 8 - Day 4 Guided mindfulness meditation and learning track
10:00

Week 8 - Day 5 Guided mindfulness meditation and learning track
10:00

Short notes on contemplating progress.

Weekly contemplation
00:29

End of course video.

Short thank you for participating.

In peace

Per Norrgren

Video - End Of Course
02:38

A short request for some course rating and feedback to help improve the course.

Feedback
00:25
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Additional Guided Meditation Tracks
1 Lecture 22:11
Going to sleep Bodyscan
22:11
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Optional - Videos explaining each part of the course
23 Lectures 03:05:04

This video describes journaling.

Journaling is strongly encouraged as it has many benefits for developing new relationship with thoughts..

Video - Journaling
04:17

The Frequently asked questions I am asked regarding mindfulness and meditation.

This will give you a good heads-up on what to expect and look out for.

Frequently Asked Questions
06:03

A brief introduction to myself and the course.

Course Overview - short video
03:38

Short overview of the different weeks and what is covered in each week.

Video - Course Content week by week
06:48

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 1 - Part 1
10:09

Video Week 1 - Part 2
09:43

Video Week 1 - part 3
02:25

Video Week 1 - part 4
12:33

Video Week 1 - part 5
12:28

Last part of week 1 instruction video

Video Week 1 - part 6
05:53

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 2 Part 1
11:27

Video Week 2 - part 2
07:22

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 3 - part 1
08:26

Video Week 3 - part 2
07:56

This video explains the learning objective for the week and explains the subject.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 4
11:09

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 5 - part 1
08:17

Video Week 5 - part 2
06:11

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 6 - part 1
09:36

Video Week 6 - part 2
06:59

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 7 - part 1
08:41

Video Week 7 - part 2
08:31

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

Video Week 8 - part 1
08:09

Video Week 8 - part 2
08:23
1 More Section
About the Instructor
Mr. Per Norrgren
4.6 Average rating
111 Reviews
11,787 Students
1 Course
Director of Training and founder of inMindSight

Per Norrgren is the Director of Training and founder of inMindSight.

Before establishing the Algarve Center for Mindfulness Research and Practice, he was a Visiting Tutor at Cranfield School of Management where he developed and taught the Mindfulness for Higher Performance programme.

Having experienced the life-changing impact of the Mindfulness Based Stress Reduction (MBSR) programme for himself, Per has been passionately studying and delivering mindfulness training in a variety of settings ever since, working with schools, local charities, corporations and government departments. In his own time, Per supported the local community in Bedford, UK, with a free weekly meditation group that had some 300 members.

Per trained as a mindfulness teacher with Bangor University Centre for Mindfulness and with Breathworks CIC, and complies with the good practice guidelines of the UK Network for Mindfulness-Based Teachers.