Meditation for Mental Focus
4.8 (3 ratings)
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Meditation for Mental Focus

Use 2-5 minute meditations to support your mind's natural capacity to rest
4.8 (3 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.
17 students enrolled
Created by Claire Villarreal
Last updated 9/2016
Current price: $12 Original price: $20 Discount: 40% off
3 days left at this price!
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  • 43 mins on-demand video
  • 16 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion

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What Will I Learn?
  • This course will help you: take a beginning meditation practice to the next level by focusing on specific skills (the ability to focus the mind, the capacity for compassion)
  • Integrate meditation practice into daily life
  • Notice when you're feeling stressed-out and use specific techniques to get centered again
  • Meditate at home, at work, in line at the grocery store, or anywhere else!
  • Remember the qualities (internal and external) that support a meditation practice and cultivate them over time
  • Offer yourself warmth and compassion, even during stressful situations
View Curriculum
  • All you need to start this course is a way to listen to audio files and a willingness to get to know yourself better.
  • Ideally you would have a place at home where you can practice meditation and access to the guided meditation tracks during the day (on your phone, an mp3 player, a work computer, etc.). If you'd like to practice sitting on the floor, you should have a cushion or other good support for your seat and legs.
  • It's best if you've already had some exposure to meditation (what it is, what the benefits are) before you start.

This course will take a beginning meditator--someone with a little experience already who wants to take their practice to the next level--deeper into the ancient practice of meditation, optimized for modern life.  And it offers intermediate mediators a chance to cultivate one of the key skills in meditation practice: the ability to rest the mind on an object.  This course offers guided meditations using imagery, focus on the breath and sensations of the body, and the cultivation of an open heart to help students strengthen their ability to rest the mind.  

We'll use imagery and imagination to accept the support of the earth for the body and to feel the support our body offers.  Through those, our mind receives support to rest naturally at ease.  And we'll grow our capacity for compassion (especially toward ourselves) as the basis for our practice.  

To cultivate these mental states of ease and compassion, there are video lectures about the theory behind what we're doing; 15-20 minute guided meditations, designed for you to use in a formal, seated practice; and very short meditations of two to five minutes to help integrate meditation and awareness into your daily life.  Most of the actual instruction in this course is in the guided meditations, so there are more audio resources than video lectures.

As you work through this course, you'll train in techniques that can enhance your sense of well-being, decrease your emotional (and even physiological) reactivity, and develop your capacity for sustaining focused attention.

Who is the target audience?
  • If you've dabbled a little in meditation and want to develop a solid basis for your practice, this is the course for you!
  • If you're an experienced meditator, this course will deepen your ability to rest the mind on an object and to bring compassion to yourself and others.
  • If you're brand new to meditation and have never tried it before, you might want to take an introductory course before you start working on these specific skills.
Compare to Other Meditation Courses
Curriculum For This Course
Welcome to this course!
4 Lectures 19:57

Standing stretches

Stretches done lying down
The heart of the practice: kindness and the three supports
4 Lectures 22:01

First support: The earth

Second support: The body's natural stillness

Third support: The mind's natural capacity to rest
The onward journey: Some helpful resources to sustain your practice
1 Lecture 00:50
Bon voyage!
About the Instructor
Claire Villarreal
4.8 Average rating
3 Reviews
17 Students
1 Course
Dawn Mountain Center for Tibetan Buddhism

I'm the Programs Director for Dawn Mountain Center for Tibetan Buddhism, and I've been practicing meditation since 1997 and teaching it since 2004.  In 2015 I received my PhD in Religious Studies with an emphasis on contemplative philosophy from Rice University.  I enjoy teaching meditation in part because it's been so valuable in my own growth as a person--and in part because every time I teach a course, I also learn more and deepen my own practice.  The Supports for Meditation course draws on my experience in the Thai and Tibetan traditions of Buddhism to offer a secular presentation of meditation as a way to cultivate certain skills of the mind.