This Online Mindfulness Meditation Course consists of ten weekly sessions that incorporate video and text lessons, guided audio mindfulness meditations, mindfulness exercises and worksheets, and home practice.
You'll progress through a series of mindfulness meditations, beginning with a mindfulness of the breath meditation, and working your way through increasingly advanced meditations as you bring mindfulness to your body, thoughts, emotions, and finally opening yourself up to a moment-to-moment awareness of whatever you're experiencing.
In addition to learning how to meditate, you'll also practice bringing mindfulness into your everyday life, learning to act mindfully, and mindfully relate to your body, thoughts and emotions even when you're not meditating, in order to live a fuller and more mindful life. Click here to see the outline for the mindfulness meditation course.
There are three ways to get the Online Mindfulness Meditation Course. With the Full Course, you get all 10 Lessons and can download the guided audio meditations. If you purchase my Online Mindfulness Based Cognitive Therapy (MBCT) Course, you'll get the full Mindfulness Meditation Course for free. You can also try the first four sessions for free. Prices are in $USD.
To practice mindfulness meditation we need to be able to keep our attention focused on our breath. We'll learn why our breath is so important, and some techniques to help follow our breathing, and look at what mindfulness is, and some of its benefits.
Now that you've practiced keeping your attention focused on your breath while following your breathing, we build upon this foundation and learn our first formal meditation, a mindfulness of the breath sitting meditation.
When we first start to meditate, it can be difficult to keep our attention focused where we want it. In this lesson we learn ways to respond to mind wandering, and strong emotions and physical sensations that arise when we meditate, all of which have a tendency to distract us from our breath and pull our minds away from where we want them to be.
We spent the first part of this course learning to be mindful of our breath. Now we begin to expand our awareness, bringing mindfulness to our bodies and paying attention to any physical sensations we're experiencing, which, as we'll see, is an important part of getting more in touch with our emotions.
If we're only intentionally mindful once or twice a day (or less) when we do a formal meditation, we tend not to carry much mindfulness into the rest of our lives. The breathing space is a mindfulness practice that condenses elements of a longer formal meditation into a brief three-to-five minute meditation that we can do a few times during the day to help us stay mindful throughout the day.
We spend most of our lives operating out of our heads, which is necessary at times, but we often get stuck in our heads and caught up in our thoughts. This pulls us out of a mindful awareness of the present moment and leads to worrying, dwelling, ruminating, and just over-thinking in general. In this session, we'll explore how to get out of our heads, step out of the realm of thinking and doing, and instead, just being.
Our thoughts exert a powerful effect on our mood, and all too often we get stuck in our heads and allow our thoughts to dictate how we feel. But our thoughts are just thoughts, nothing more. In this session, we'll learn how we can mindfully relate to our thoughts in ways that diminish their control over us.
We'll learn what acceptance means in the context of mindfulness, and why it's so important to simply allow whatever we're experiencing into our awareness and just let it be, rather than struggling or fighting with it.
Rather than choosing to focus our attention on a specific aspect of our experience, we learn how to open ourselves to whatever we're experiencing in the present moment, and follow it with mindful awareness.
You'll develop a sustainable mindfulness practice you can continue with once the program is over that incorporates a mix of formal and informal practices based on whatever works best for you.
I'm Greg Dorter, a psychotherapist in Canada. I first started practicing mindfulness and mindfulness meditation about 20 years ago, and ever since then mindfulness has been an important part of my life. I've been a psychotherapist for 15 years, and Mindfulness Based Cognitive Therapy and other mindfulness-based approaches are a major focus of my practice. I developed this online course based on my clinical experience using various mindfulness-based therapies including MBCT and MBSR with my clients, as well as my personal experience with mindfulness and mindfulness meditation.