Meditation is easy to do. But hard to understand.
This course sets the foundation for a solid, consistent, meditation practice for daily use. It helps you understand the basics of an every day meditation practice on a fundamental level.
It's here to help you gain an understanding that is consistent and comprehensive to a single, easy, meditation technique.
You'll get the details on how to meditate anywhere. With this technique, and how it is taught, we can meditate on a bus, at our office, at the dinner table with the kids running around. This course is to help you to learn meditation for your life. It's a course that helps you fit meditation into your lifestyle.
This guide helps you avoid endless searching for meditation videos that can help you relax. It helps you understand your own technique, so you're not confused by all of the advice about meditation practice.
This course isn't going to turn you into a monk. I wouldn't teach it if it did. This course is going to help you deal with stress better, and help you gain some much needed perspective in your life.
It will help you learn to find little moments of happiness throughout the day. Self-sufficient happiness, that doesn't depend on anything (or anyone) else. You learn an ability, through consistent meditation practice, to find happiness and confidence in yourself.
This course is about hardware. All of the great thoughts, self-help books, spirituality and philosophy in the world can't help you if you still have bad mental habits. Just in the same way the most perfect software or app will be useless (or damaging) to an ancient machine.
Consistent meditation, every day, trains the mind new mental habits. It upgrades the hardware, so you can run the software of the life you want to lead.
So jump on in – I'm promise I'll take care of you as best as I can. And let's get you into the basic fundamentals of a daily meditation practice.
Have you flirted with the idea of meditation? Perhaps you've learned somewhere, but want to gain a more solid understanding of the basics? Do you want to take your meditation to the next level and practice daily?
Check out this quick, quality, video, it explains what meditation means to me, and how I teach it.
Once you're done with the video, and it feels right for you, jump on in to the next video: What meditation really is.
If you can think, you can meditate.
Meditation has come to mean many different things, and this is often the reason for people's confusion.
Meditation is a loose description. And the chances are, what you think meditation is, could be quite different from what I teach.
In this lecture, you gain an idea of the foundation of this practice, and take the first step toward understanding meditation on a deeper level – not just grouping meditation all under one stereotype.
Even with this understanding, you begin to know more about meditation than the general population.
If we're not careful, meditation can simply become another place to beat ourselves up.
People can start to look down on their humanity, (and the humanity of others) believing that they have a horrible monster of a mind.
In this technique, we don't buy into that. We practice meditation with effortlessness, gentleness, and non-attached attitude. We learn to smile at ourselves, and gently guide the mind to where we want it to be.
We use a gradual, consistent, understanding, intention towards the practice – instead of an iron glove.
This makes meditation more flexible, effective, and easier to master.
Meditation makes sense.
But while Meditation is very easy to do, it's very difficult to understand.
If we don't understand how something works, we often become confused and give up.
The same is true with meditation.
This course will give a basic understanding of the mechanics of meditation, so you know what you're doing, and can explain meditation in a way that makes sense, to friends, family, co-workers and partners.
It's important to know that you meditate different.
Just like everyone's body or face is different, in the same way everyone's mind is different.
Get to know your own meditation style or pattern, so you can get the best out of your daily practice.
You spend time on things you value.
When you say you don't have time for meditation, what you are really saying is that you don't value meditation enough yet.
Learn to experience the value of a daily practice of meditation, and you will find more and more time available for meditation in your day.
You always make enough time for at least 5-8 hours sleep each day.
Once you experience the benefits of meditation, another 10 or 20 minutes rest per day is a small investment, with a massive payout.
People can resist a meditation practice because they fear it will take away their stress.
Meditation doesn't remove all stress from life, because meditation doesn't remove challenges from life.
Meditation helps you overcome challenges, without getting lost in them. Getting lost in our challenges are what cause us "bad" stress.
Good stress comes from meeting challenges in life without being overwhelmed – good stress comes from being pushed to your limits, not beyond them.
Meditation increases your natural good stress limit – helping you rise to the challenge – without being overwhelmed and falling into unhealthy, (and unhelpful) bad stress.
Many people resist meditation because they think it will kill their emotions. I know I thought this when I first started the practice.
How I teach, and the style of meditation from which I teach, is in the style of Grastha, basically meaning – not monastic.
This style of meditation can offer you the experiences that the monks are having, but it's not focused on the dissolution of self.
It's about gaining perspective, wisdom, and focus – without losing sight of who you are and your relevance to the world.
Close your eyes, sit comfortably, and practice the technique along with me.
– Don't take it too seriously, if at any moment you feel frustrated, just let go of the whole thing. Just sit lazily for a little while, eventually you will get lost in thoughts – then, no problem, simply come back to the point/points of awareness.
– Easy, Effortless, Lazy – these things are our priority. That includes being effortless about being effortless, lazy about being lazy, Easy about being Easy. Take it as it comes. Forgive yourself for whatever happens.
Just take this as a test run, don't make it a big deal. Who cares least, wins.
I’ve studied hundreds of meditation techniques, and every meditation practice has it’s own seating for its own special reason.
In this technique, we sit comfortably.
There is no need for uncomfortable positions or forcing yourself not to move. Comfortable means Comfortable, if you want to scratch, you scratch, if you want to move, you move.
If people tell you that you are sitting wrong by sitting comfortably in this technique, tell them to send me an email – and I'll explain exactly why we sit the way we do. You don't tell them how to meditate in their technique, and they don't tell you how to meditate in yours!
This basis of this technique is effortlessness. We do not try to resist thoughts, we do not try to resist noise, we do not try to resist anything. It’s not about controlling the mind, or focus.
When we try and push and struggle against the meditation, that’s when it becomes the most difficult.
When we constantly practice this letting go in the meditation, we understand the simplicity and humanity of it – not attached to the whole show or theatre of the practice. You really get to understand how easy and versatile, meditation can really be.
We need to understand that during meditation sometimes old feelings arise on their own, and the mind will look to blame those feelings on some part of meditation practice – when actually, it's just the natural process of old experiences moving though the mind. If it wasn't one thing that bothered you, it would be another.
Discover how we can get lost in thoughts during meditation – and learn how not to get caught up in the storyline.
There’s a great misunderstanding in the world of meditation. And this is that the experiences in meditation are the only thing that’s important.
This belief couldn't be further than the truth, and can actually damage your meditation practice.
Understand that meditation is just like learning the guitar, mastering a language, or training the body. The fun moments make it fun, but the difficult moments take you further.
This particular technique is specifically designed to allow you to fall into states that are beyond thought.
The effortlessness of the practice is the key to allowing to us to experience this state.
This effortless and non-attachment will give you the best chance at experiencing a state that is often outside of our normal level of experience – without the misguided belief that this "transcendence" state is the main reason why you meditate.
There is no meditation teacher, yogi, or master, that is not having thoughts during meditation. Thoughts are a part of this meditation technique, just as sweat is a part of exercise.
Thoughts are a necessary part of meditation.
Once you understand this fundamental idea, you’ll quickly move from a beginner meditator to an advanced meditator, without having to learn the long, hard, (and ultimately frustrating) way.
We’re simply training the brain to do is simply to be more present.
The mind goes looking for happiness at the end of the thought, and we tell the mind that happiness can be found, right here, in the present moment, just with simple, effortless awareness.
The more you enact this process in meditation, the more that you will be automatically doing this, (coming to the present moment) throughout your day.
In this technique, we train ourselves how to let go.
The better we get at it inside the meditation, the better we get at it in our life in general.
We learn that there’s more to life than just holding on to everything so tightly – that letting go can ofter lead us to happier, more fulfilled, successful lives.
Meditation is famous for its ability to help people see things in more perspective. To help us be more aware, self confident, and fearless.
All of these benefits come from meditation training us in the ancient art of introspection. Our ability to look at our minds and thoughts, as if from the outside.
Every Time you meditate, in this technique, you practice allowing your thoughts to be, without involving yourself in them.
Making a habit of daily meditation, is difficult. That’s why in this course, we’re going to have a real focus on strategies and habits.
Strategy is the perfect world, that even though we might now be able to get these strategies to work all the time, they are our best case scenario.
Next, we’ll investigate next what we can do when our strategies for daily practice of meditation go wrong.
Sometimes your strategy will fail, and you will end up negotiating with the mind. And if we’re going to negotiate with the mind, we may as well do it properly. That's where these tactics come in.
Tactics help us move on with our practice – without hating ourselves and giving up. Which is really the only way you can fail at any positive habit (let alone consistent meditation practice).
We can lose the battle, but if we don’t give up we will always win the war. In this course we learn a tool for life.
Meditation is now a tool in your toolbox. It’s yours. Maybe you’ll miss out sometime, maybe you miss a week, a month, a year, but now you have the technique, and have experienced the benefits that everybody's been talking about.
If you don’t give up, no matter what happens, you’ll eventually win the war and establish a daily practice – making yourself a better person, and the world a better place
Mindfulness is the refinement of meditation practice.
In the same way exercise helps us build a powerful, healthy body, meditation helps us build a flexible, strong mind
Mindfulness is like martial arts. Learning the tools to put a powerful body to use. It's the art of using your mind to best deal with life.
In this section we learn a few simple exercises that you can use throughout your day, whenever the desire (or the situation) to use them arises.
Connecting with the breath is by far the most powerful mindfulness exercise.
I know people who have been meditating and teaching for 40 years who continue to use this breathing technique each day.
Easy, simple, and effective. If you take anything away from this section, let it be connecting to the breath.
Another powerful technique, "Naming the Story".
Nothing creates humility, self-awareness, and eventual self-confidence, than learning to realise when we are lost in the story of the mind.
Once you have the cards with your negative thoughts written on them, carry them around in your wallet for a week or so.
Check the "negative thought" card as you go through your day to remember that these are the stories you often get caught up in.
Creating space for our emotions is so useful.
Instead of trying to fight our anger, (and then getting angry at our anger), instead we notice the space around our emotions.
This "space" gives us freedom not to be overwhelmed. It gives us perspective. And it avoids creating "loops" of emotions, (fear about overwhelming fear).
We find, with creating space, that we don't kill our emotions, but they may decrease from intensity 10, down to intensity 7.
And sometimes that's enough to get through our day.
This one can be fun, but people can forget about it a little too easy.
You'll find this more naturally effective after a few months of meditation. But it's good to know that "Jedi Mind Tricks" like this can be possible, and quite effective.
Here we go a little deeper. It can be a little intense, so take your time with it.
You have space to play with this technique. Follow your feelings, write things down, do it with a partner ... try anything that you would like with it.
You'll know you are doing it right when emotions and thoughts arise that you've never really thought about.
Connect with these thoughts and emotions that just want to be heard, and then kindly allow them to move on, in their own way.
With over 8 years of experience as a certified meditation instructor, Ed has taught meditation to thousands of people.
Being once of the youngest teachers to ever qualify within his meditation tradition, he quickly set about offering meditation with approachability, clarity, and a rational, logical mindset. Yet always aware of maintaining the purity of the ancient tradition.
As a specialised, full-time instructor of meditation, he has no other courses on Udemy other than his Total Meditation: The Solid Foundation for Meditating Daily.
This means he can concentrate full-time on providing a high quality of dedicated – professional – instruction.