Successful Meditation- 10 Minutes For Rich Inner Journeys

Successful Meditation In As Little As 10 Minutes A Day - Learn The Vedic Frameworks Underpinning Rich Inner Journeys
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  • Lectures 63
  • Length 8 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 9/2015 English

Course Description

"Meditation is a fine art!" and like a fine art needs to be approached with the emotions of enthusiasm, curiosity and commitment! If you are new to meditation or are already an established expert, chances are you'll probably learn something new in this course. In this course you will learn about the Vedic Frameworks that form the foundations of traditional meditation found within the Yoga Sutras.

Learn To Master The #1 Skill In Meditation Mastery

In my experience, there is basically only one skill to the mastery of the art of meditation. That skill is attention! Learn to direct attention to the 3 crucial areas for successful meditation:

  • Physical sensations
  • Emotions
  • Insight

Successful Meditation Practice In As Little As 10 Minutes Per Day

Consistency is key to meditation. The invitation is to be gentle with yourself. In the beginning set aside 10 minutes per day, Monday to Friday at the same time. Take a break for the weekend and come back to your practices on Monday.

A successful meditation practice will cut to the core of the distractions around you and help you to clearly identify what personal success means to you. The more time you are able to dedicate to your inner journey, the more skill you will have a noticing things and solving problems thereby becoming productive in your daily life. You will find that your interactions with others become a source of satisfaction and as a result you can redefine what happiness means to you.

Course Contents And Overview

This course contains over 50 lectures and 3.5+ hours of content! It is designed for you if you are curious about incorporating a meditation practice into your busy life.

I strongly believe in 3 key ideas: #1) Education - learn about what matters to you; #2) Coaching - practice and embody that learning; and #3) Leadership - show up "fully and in presence" with others.

Every section in this course has an introduction and overview video and wraps up with some action steps to embody the learning. The more you can practice and apply what you learn in the sections determines the results you'll get.


Section #1 - Learn about what makes meditation successful (HINT: it's all about you!) and the potential benefits that may be possible for you. Along the way, the invitation is to notice the potential hurdles that may get in the way of you establishing your meditation practice. Becoming aware of this is a major step!

Section #2 - We're going to just jump in with a 10-minute "barely guided" meditation that will get you started right away! This is so that you will know _for yourself_ just what it means to meditate. Remember, there's no right. There's no wrong. Follow along with this simple guided meditation any way you want and notice what shows up for that. That's it!

Section #3 - In this section, we'll take a look at some of the key Vedic Frameworks that support meditation such as reincarnation, karma and dharma. In particular we will take a look at Patañjali's Yoga Sūtras and see how meditation fits into the inner goal of human life. We will also take a look at the 8-limbs of traditional yoga.

Section #4 - Learn about the 5 elements of earth, water, fire, air and ether and how you can incorporate it into your meditation practice. Also learn how to make your body comfortable so that you can lengthen and deepen your meditations easily.

Section #5 - We get into the "good stuff" of guided meditations here. Follow along with the 10 minute guided meditations and allow yourself to notice. Take conscious control of your awareness and learn to dive within.

Section #6 - Congratulations! You've done it! All you need to do is continue along your path.

Section #7 - This section will contain other resources and supplementary materials that will help you on your inner journey.

Course Bonuses!

I am including several bonuses to help you along your inner journey. These worksheets will help you keep track of your meditations and allow you to notice what shows up for you.

Bonus #1 - "Power Dump" Worksheet - Use this worksheet whenever you want to do a mental "power dump" so that you can connect your thoughts and the vital energy, prāṇā, to your hands and fingers and get it down on paper!

Bonus #2 - "Amazon Links" worksheet - Use this document to help you identify the necessary elemental combinations to introduce into your meditation space.

Bonus #3 - "Goals For Meditation Practice" Worksheet - Print this worksheet so that you will always know the goals of your meditation.

Bonus #4 - "Meditation Reflections" Worksheet - After you come out of your meditation, use this worksheet to record your physical sensations, emotions and insight you got from your meditation. Also included are a basic list of emotions to help you get started.

Bonus #5 - Downloadable MP3 versions of the lectures for easy listening on your favorite MP3 device. Listen while relaxing, driving, or at the gym. The key is to sharpen your skills of "attention" and "noticing." Good luck!

Take Action & Enroll

"Take This Course" now and make the commitment to jump straight into creating a successful meditation practice for yourself. I know meditation created shifts within me and resulted in a rewarding personal and professional life.

See you on the inside and check out the preview videos to see what you'll be getting!

Wishing you much success in your journeys,

Thushyanthan

What are the requirements?

  • Before starting, give yourself permission to be a beginner.
  • Allow yourself and your mind to be curious, explore and learn.
  • Come prepared to practice and apply the teachings.

What am I going to get from this course?

  • Learn about the basic Vedic Frameworks that form the foundation of classical yoga and meditation.
  • Learn how "meditation" fits into classical yoga training.
  • Master the #1 skill for a successful meditation practice: attention!
  • Direct awareness consciously to notice thoughts and emotions.
  • Learn about the ideal meditation pose and how to adjust yourself to it.
  • Improve your Sanskrit vocabulary.

What is the target audience?

  • Students who are looking for an alternative approach to meditation.
  • Yoga teachers and yoga practitioners who are interested in learning more about the Vedic Frameworks supporting their yoga and meditation practices.
  • Students who are curious about meditation and/or mindfulness.

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: Successful Meditation - Introduction To This Course And What's Expected From You
03:46

When I added meditation into my daily life, the result was shifts in my thinking and perceptions and ultimately it was so rewarding to both my professional and personal life. You are probably here because you are interested in meditation and want to know how to incorporate it into your lifestyle. You're in luck because you will find simple techniques of attention and concentration which will result in the state of meditation.

3 pages

Here is a brief list of questions and possible solutions you may have when participating in this course. Please refer to this document first if you have technical questions.

03:11

The course is broken up into 7 sections broadly and in this video we will go over the 7 sections and give you an idea of what to expect in your studies.

If you are committed to finishing this course, you can do so in a few hours but ideally, give yourself time and allow this material to resonate with you. This way your meditations become deeper and richer.

04:06

Doing a quick search on your smartphone, tablet or computer will yield several results on the benefits of meditation. In this video, I will share a brief list of 8 benefits.

Ultimately, by incorporating meditation into your lifestyle, you are able to redefine for yourself what your definition of personal success is. And once you are able to make that declaration, you are now well situated to create a balance in your life.

01:24

Here are a couple of testimonials from my clients. It truly was an honor and privilege to work with the wide variety of international clients. Some parts of the coaching process allows the introduction of meditation and what my clients reported were fantastic!

They were excited about the learning and the results they got! I hope you will get some of these results as well.

01:45

Even though this may be a short course, it does require work on your part! :) If your schedule is full and you already are spinning enough plates, then perhaps this course may not be for you.

However, one thing that I have heard is that if you think you're too busy for meditation, then that's the perfect time to meditate! Commit to action and you will reap the results! Good luck.

02:24

There will always be hurdles that show up on your continued journey on the path of life. Here are a few that may just prevent you from starting your meditation practice.

One thing I want to mention is that these hurdles will appear at the beginning of your journey, in the middle and at the end! If you persist, push and persevere, you will definitely make a change in your life!

10:41

There are 3 things that I am strongly in favor of: #1) Education #2) Coaching and #3) Leadership. I strongly believe that through the process of education, of learning what is most valuable and resonant within us, we allow ourselves to grow into our potential.

Then taking all those intellectual concepts and applying it to ourselves will allow us to have that experiential learning process that is so crucial to leadership development. Through the process of testing, refinement and improvement we stand up in our own presence as leaders!

04:30

The process of meditation is an art and the more time we can devote to it and its reflection, the richer the inner understanding that we derive.

Have a pen and paper handy as you get ready to answer the self-reflection questions presented in this video.

01:53

Action steps are a great way to reaffirm your commitment to your learning. Watch this video to find out how and when to make time for your meditation practice.

Remember, this is your journey to your inner being. Take care and good luck!

Section 2: 10 Minute Meditation - Establishing The Baseline
03:36

Welcome to Section 2! In this section, we're going to dive into a quick 10 minute meditation for you. This will help you to identify what meditation means to you. Through this section, you will find a quiet space, carve out 10 minutes from your busy schedule and then just do it!

After that, grab a pen and paper and make a note of what showed up for you. This will be your baseline. You can come back to this over and over again to see how you've improved your meditation skills!

03:11

A common metaphor used in meditation is that of a pool of water. The idea is that the mind is as still as a pool of water, naturally. At the bottom of this pool of water is a "hidden treasure" of your intuitive mind.

However, external disturbances cause ripples on the surface of the pool which cause the "hidden treasure" below to be distorted. Meditation will allow you to see past the ripples and catch a glimpse of your intuitive being.

05:39

When I lived in Japan, one of my favorite stops was just outside of Shibuya Station so that I could watch the enormous mass of pedestrians, cars, cyclists, motorists... and the cacophony of noise! It was incredible. One thing I learned was that if I looked closely enough, I could see in between the pedestrians and identify a flow!

That's what meditation will help you to do: identify those gaps that exist between the thoughts. When you put your attention on those gaps, then suddenly things appear to slow down!

02:08

In this quick video, we'll go over just a few preparatory steps prior to your "barely guided" meditation. Allow yourself to be comfortable and give yourself permission to be selfish for just 10 minutes in your day :)

10:00
Ready to get to the "nitty gritty?" Well, here's a 10 minute meditation just for you. It will be "barely guided" so you can just have a go and see what it is like to sit and take 10 minutes just for yourself!
05:22

What did you notice in your meditation? You probably had a million thoughts? Or even just a thousand, right? Well, those are just the beginning steps. Somehow we get the idea that meditation is about seeking out and destroying all those thoughts...

But what if.... we just allowed ourselves to notice those thoughts? What happens then?

03:14

Here is a 3rd metaphor to help you with your meditations. Remember that outside of the "clouds" and "rain" and "dark sky" of your thoughts, there is a clear, blue sky of your intuitive mind.

All you have to do is step on that plane of meditation and soar out there to find it!

Quiz #1
4 questions
01:06

Action steps are a great way to reaffirm your commitment to your learning. In this video, the invitation is to write down what showed up for you in your "barely guided" meditation. How was it comfortable? How was it uncomfortable?

Remember, this is your journey and your baseline. From here, every future meditation will be about improvement through persistence and push. You'll get to your goal and you'll be able to declare satisfaction! Take care and good luck!

Section 3: The Big Picture - Identifying The Vedic Frameworks
03:48

Welcome to this section. In this video, you'll get set up to learn the philosophical underpinnings of the techniques of meditation in this course. Meditation is truly an art that improves through experience, feedback, refinement and more practice.

The invitation is to allow yourself to notice and be open to the instruction that follows.

05:19

The mind, in its natural state, is calm. In Vedic thought, there are many facets of the mind. What is described as "the mind" in English is the intellectual part of the mind. That intellectual part is known as "buddhi" in Sanskrit.

Learning to differentiate between "the mind" and the "intellectual mind" allows you to create distinctions in your meditations.

This will allow you to soar within faster and with ease by knowing about the Vedas which form the Vedic frameworks that support the meditations in this course.

03:53

Meditation is a fine art and it's a journey. I want to illustrate this journey via an experience to become a photographer.

From film cameras to point and shoot cameras and then finally full-frame digital SLR cameras was truly an adventure. The point is that progression is natural when effort is applied. Give it time and continue your journey of meditation.

04:13

Meditation is a pilgrimage into the mind itself. It's not the intellectual mind we're diving into. Rather, through meditation, we seek to uncover the true nature and depth of our being. That's the inner goal.

Along the way, by perfecting our meditations, we find that our outer life sort of resolves itself in a way that you are able to declare satisfaction with.

Article

If you are a yoga student, or a yoga teacher or are interested in Eastern philosophy, Hindu philosophy, or Buddhist philosophy then understanding Sanskrit is a great assistance.

07:39

The Vedic frameworks support a perspective of "the mind" into 3 phases and 5 phases. These phases are the "instinctive," "intellectual," and "superconscious" mind.

The mind is known as "citta" in Sanskrit. The 5 states of mind are from the "wakeful" consciousness to the "superconscious" and all the states within. Once we know these distinctions, this will help us to tap into the intuition, clarity and insight to take action aligned with your true inner nature.

10:21

Two main concepts within the Vedas are "karma" and "dharma." Karma is a law of the mind just like gravity is a law of matter. Learn about how karma is a certain level, vibration and comprehension of intelligence and the resultant actions.

What is the quality of thought that is available to you? How will you know?

05:40

Patañjali's Yoga Sūtras are approximately a 2000 year old metaphysical treatise on the final goals of human life. In the short 196 sūtras or aphorisms, we are given specific instruction on how to go about achieving those final goals, or samādhi.

08:38

In the second chapter of Patañjali's Yoga Sūtras, we find the path of traditional yoga outlined in clear terms. These are the moral, physical and mental foundations that result in samādhi.

There are only 8-steps to this path known as aṣṭāṅga yoga.

03:39

The videos in this section have been quite philosophically dense. This reflection helps you to identify what's showing up for you.

  • How comfortable are you with this information?
  • What resonates with you?
  • What doesn't?
Quiz #2
6 questions
1 page

This is the "mental power dump" worksheet for use with the "Action Steps" video in this section. You are also welcome to use this worksheet in conjunction with your meditations and your discoveries inside.

01:16

Congratulations! These are the action steps necessary to embody the learning you are on. Use the questions listed here in conjunction with the "Mental Power Dump" worksheet.

The goal is to get a 3-minute, free-flow of thoughts, ideas, emotions down on paper. Refer to this worksheet throughout your meditations.

Section 4: Setting Up Your Meditation Space - Physical & Mental Comfort And The 5 Elements
02:40

Learn how to create your meditation space so that you can have successful meditations. We have a quote from the Vedas to begin this section.

"Find a quiet retreat for the practice of yoga, sheltered from the wind, level and clean, free from rubbish, smoldering fires and ugliness, and where the sound of waters and the beauty of the place help thought and contemplation."

Bringing in the elements of earth, water, fire and air will help to create a certain vibration to your meditation practice. Try it and share the results with the learning community!

07:57

Learn about the elements and how they can be useful in your meditation practice. Bring in fire via an oil-burning lamp. Invigorate your senses (water+air) with incense, diffusers or essential oils.

Add earth via some flowers or a small plant. And allow your mind (ether, space) to flow through all this.

02:15

In your meditation practice, physical comfort is important. If your body is uncomfortable, it will be difficult for your mind to go within.

Ensure that your body is taken care of and you'll improve your meditations.

01:13

To ensure my physical comfort, I use mats and cushions. You are welcome to use what works for you.

The idea is to ensure that your spine is straight and your head is balanced. A simple cushion, mat, or rolled-up pillow will help to elevate your bottom to keep to the ideal.

Once again, if your body is uncomfortable, it will be difficult for your mind to go within.

3 pages

Here are a sample of products that you can add to your meditation space. Several examples are provided. You are welcome to use any or all or find something that better suits you and your environment. The invitation is to be curious and explore.

03:45

Padmāsana is the full "lotus posture" and it is the ideal posture for meditation BUT this posture is difficult for many of us.

By aligning closely to the ideal we notice that padmāsana allows us to keep a straight spine and ensure that our head is balanced. Keep to the ideal and ALWAYS listen to your body.

DO NOT attempt padmāsana unless you are very sure about it.

03:02

Your habits are your daily rituals. Watch this video with pen and paper handy so that you can jot down the answers to the questions. The idea here to train your awareness to notice. That's it.

The more you are able to hone your skill to notice, the better your meditations will be. What are your habits? Are you able to describe them? Can you declare satisfaction with them?

02:24

"Habits" are the foundation for your life. In fact, all of your habits have resulted in you right now. Your weight is a reflection of your habits of eating. Your happiness in life is a habit of your interactions with others.

One invitation is "elevate" habit by noticing it and in so doing making a ritual out of that habit. Deliberately making a habit a ritual forces you to slow down and notice. The more you notice, the better your understanding.

01:23

Take a look at the worksheet with a sample list of products. What do you think will work with your meditation space? What won't work? Please share with the learning community your thoughts on this!

Section 5: Guided Meditations And Visualizations
03:46

We begin with a quote from Rumi, a famous poet. Allow his words to wash over you and notice. This section introduces the guided meditations that you will use as a basis for your meditations.

Watch and listen to these guided meditations a few times. Once you're comfortable with them, tweak them and improve upon them.

1 page

Among the steps toward meditation within the Vedic frameworks are:

  • Posture
  • Breath Control
  • Body Awareness
  • Emotion Awareness

Print out this handy worksheet and keep it in front of your during your meditations. Do you best to stick closely to these principles as you listen along to the guided meditations.

03:43

Learn how to prepare your awareness so that you can direct it to attention, concentration and subsequently meditations. I recommend listening to this video prior to watching or listening to the guided meditations.

  • Place your body into your ideal posture with a straight spine
  • Notice your breathing
  • Allow your body to breathe gently
  • Appreciate your body

Good luck!

10:00

This is the guided meditation, "Noticing #1". Listen to this with stereo headphones for best results. If possible ensure that you are physically and mentally comfortable and secure.

Learn how to notice. Pay attention to your breath and body.

10:00

This is the guided meditation, "Noticing #2". Listen to this with stereo headphones for best results. If possible ensure that you are physically and mentally comfortable and secure.

Meditation is a fine art and like any art, time and patience will get you there :) Learn how to notice. Pay attention to your breath and body. Learn to tap into your intuition. Allow yourself to notice. This is your inner journey.

2 pages

With the meditations we want to notice the following:

  • Physical sensations
  • Emotions
  • Ease
  • Insight

Included in this worksheet is a brief list of emotions that may be helpful. Add to this list and see what shows up for you. Once again, we are training the awareness to notice.

01:19

Congratulations on completing 90% of this course! I only have one request for you with this "Action Steps" video :) See you on the inside.

Section 6: Resources & Supplementary Materials - Suggested Books, Worksheets, Vocabulary
09:32
There are several books that I can recommend about the Vedic Sciences because it is such an interesting subject for me. However, here are a few that may help you get started.
Article
Here are a list of a few books that will help you to deepen your understanding of the Vedic Sciences. These books will help to develop the frameworks that were elaborated on in this course.
10 pages

123 Sanskrit terms to help you along with your meditations. Each of these terms has ITRANS spellings, transliterations with diacritics and appropriate definitions for use in this course. Knowledge of Sanskrit is not necessary but will greatly aid your understanding and comprehension of the Vedic Frameworks and underlying principles in this course.

[TRANSCRIPT] Section 1
21 pages
[TRANSCRIPT] Section 2
18 pages
[TRANSCRIPT] Section 3
27 pages
Section 7: [MP3] Supplementary Audio Resources
[MP3] Introduction To This Course
35:15
[MP3] Establishing The Baseline
34:18
[MP3] Identifying Vedic Frameworks
54:35
[MP3] Establishing Your Meditation Space
24:42
[MP3] Guided Meditations & Visualizations
28:49
[MP3] Resources To Deepen Learning
09:32
[MP3] Conclusion & Next Steps
06:28
Section 8: Conclusion & Next Steps
03:44

Awesome! You are in the 95% percentile of dedicated students! How committed are you to developing your meditation practice? Read the quote from J. Krishnamurthi and notice its impact on your thoughts:

"To understand the immeasurable, the mind must be extraordinarily quiet, still."

Your own inquiry into meditation will help you to uncover how you want to step forward in life, in your interactions as a leader.

02:44

You made it to the 95% percentile of dedicated students! Now it just takes a little push to get into that last 5%. Are you ready for your challenge? Did you do all the previous action steps? How is your calendar looking?

Life is busy and your commitment is critical to your future endeavors!

Section 9: BONUS Offers And Special Coupon Codes For Students
02:02

I’ve worked with clients from all around the world. And every interaction with them is a tremendous joy! I invite you to work with me, as a leadership life coach, to create that life that has meaning and value for you.

1 page

As a BONUS for being a student in this course, I have a special discount on my other courses on Udemy! Check it out on the inside...

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Instructor Biography

Thushyanthan A, Teacher, Leadership Life Coach, Jyotiṣa

Are You Driven By Curiosity?

What new skills do you want to learn?

How do you express your creativity?

How do you become an observer of yourself?

What do you need to do to improve yourself?

What changes do you need to adopt to enliven your spirit?

These are just a few of the questions that I explore with students and learners just like you in my Udemy courses.


Teacher

I strongly believe in 3 key ideas: #1) Education - learn about what matters to you; #2) Coaching - practice and embody that learning; and #3) Leadership - show up "fully and in presence" with others.

Clifton StrengthsFinder(tm) Top 5: Intellection; Connectedness; Input; Strategic; Learner

MBTI Assessment: INFJ; Foresight, developing, guiding, inspiring


Leadership Life Coach

I am a Leadership Life Coach specializing in Ontological Coaching methods. I work with you to create a fulfilling life and career for yourself.

❖ Foundations For Personal Transformation Coach Training

❖ The Art And Practice Of Coaching

❖ Body And Movement Program - Advanced Coach Training Program

Ontological Coaching is based deeply in embracing a person's individuality. In reaching your goals and desires you have a unique and different approach to life.

Instead of obsessively focusing on developing traits, ontological coaching shows you how to use your existing strengths to achieve your goals.


My Story

Like you, I have many interests and hobbies :) After graduating with a B.Sc. in Computer Science, I worked in IT for two years before moving to Japan. There, I studied Japanese business culture and developed ways to blend Japanese business and corporate practices with the Western corporate environment.

After returning, I continued to hone my IT skills and integrate my learning, communication, teaching and coaching skills: 

❖ Learnt a new language

❖ Started a photography business

❖ Trained in Franklin Covey’s leadership skills

❖ Took coach training from Newfield Network

Using ontological coaching methods and other tools, I offer you a chance to see yourself, fully, through a new lens and a benefit from a fresh perspective. I invite you to join in a conversation to enliven your spirit and connect to purpose in your life.

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