Total Meditation: The Solid Foundation for Meditating Daily
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Total Meditation: The Solid Foundation for Meditating Daily

The Complete Basics Online Course – for those who want to Meditate. Approachable, Clear & Practical Instruction.
0.0 (0 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.
1 student enrolled
Created by Ed MV
Last updated 1/2017
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Current price: $10 Original price: $35 Discount: 71% off
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  • 1.5 hours on-demand video
  • 5 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Practice meditation daily on your own, without the dependence on any app or technology.
  • Take things into your own hands and become self-sufficient in a powerful tool to reduce stress and increase clarity and focus.
  • Meditate anywhere – on a bus, in your office, at a park, at the kitchen table with kids running around ... Meditation is for life.
  • Build the everyday practice of meditation into your lifestyle, whatever your lifestyle may be.
  • Discover what meditation has to offer, so you don't have to keep endlessly searching for relaxation or meditation videos on youtube.
  • Get solid, sound, advice about one clear meditation technique. Remove confusion. Save time. And build a solid foundation.
View Curriculum
  • You don't need anything for this meditation. You don't need to sit in uncomfortable positions. You don't need incense, a quiet place, or to create a special "mood" of things. You just need an ability to have thoughts, and be ready to get the benefits of daily meditation into your life!

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. 

Who is the target audience?
  • You should TAKE THIS COURSE if you've always had an interest in meditation, but didn't know where to start.
  • You should NOT take this course if you think meditation will be a magic wand. Meditation will not remove your problems. It will give you the state of mind to help remove your problems – but meditation is not replacement for therapy.
  • You should TAKE THIS COURSE if you've tried meditation before, but found it difficult. This technique and the way I teach it works great for busy-minded, chaotic, or distracted people.
  • You should NOT take this course if you're ARE NOT willing to work towards the long-term benefits. Meditation, just like anything that involves training the brain, takes time. Although you will always experience benefits from each meditation session (just in the same way you always experience benefits from exercise), the benefits of meditation take time and work.
  • You should TAKE THIS COURSE if you're involved in life. If you want a flexible mental tool to support you in whatever you want to accomplish.
  • You should NOT take this course if you want 30 different techniques to practice. We attempt to teach one technique (and a couple bonus techniques), well enough that you can practice it on your own each day.
  • You should NOT take this course if you just want to "escape your mind". Meditation isn't really about escape, although it might have some blissful experiences – those experiences are irrelevant to what meditation can really do. Just as "runners high" is irrelevant to exercise, so are "blissful moments" irrelevant to the long-term benefits of meditation.
  • You should NOT take this course if you have standards that far exceed a 90min online meditation course. This course is a foundation, but by no means can cover every single question you need to know about meditation. It's simply not possible to fit 20hrs instruction in 90mins. If you want mastery, visit a local teacher and invest in an intensive course.
  • You should TAKE THIS COURSE if you've "flirted" with meditation, but never really got into a daily practice. And wanted to find one technique with clear, direct instructions.
  • You should TAKE THIS COURSE if you feel a little sceptical about meditation. This course isn't about "woo" or any kind of philosophy. It's about a powerful technique, taught (and explained) well. At the end of the course, you should be able to explain meditation to your back-country, yoga-hating, truck-driving cousin, and they would understand it. (perhaps they still might not do it, but you get the point)
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Curriculum For This Course
33 Lectures
Managing Expectations
4 Lectures 07:07

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 youjump on in to the next video: What meditation really is. 

Preview 01:19

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.  

Preview 02:27

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. 

The way that I teach – effortless, simple, gentle, and easy

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. 

The Benefits of meditation
All about you – Your Resistances to Daily Practice
5 Lectures 06:11

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. 

Preview 01:14

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. 

Preview 01:37

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.  

I Need my 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. 

I Need my Emotions
The Meditation
4 Lectures 19:52

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.

The Technique

Unguided Meditation

The Recipe
6 Lectures 11:14

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! 

Preview 01:15

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.  

Preview 01:05

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. 

Everyone has their own Deal in Meditation

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.  

Experiences aren’t the Goal of Meditation

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.

How We Work With Thoughts in Meditation
The Mechanics
4 Lectures 09:45

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.

Why We Need Thoughts in Meditation

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.

Learning to Let Go

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 Your Practice a Habit
4 Lectures 09:43

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

Lose the Battle – Win the War

Final Words
6 Lectures 19:54

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.  

Preview 01:12

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.

Preview 02:07

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. 

Naming Your Story

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. 

Noticing the Stage Show

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. 

Recognizing Relaxation

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. 

Discovering Emotions
About the Instructor
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Full-time Meditation Instructor

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.