Self-Paced
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Foundations Course
This 30-lesson course starts with the basics and builds a solid foundation for meditation practice. It introduces various techniques, including mindfulness of breathing, body scanning, noting, open awareness, and more advanced practices.
The course is rooted in the core principles of meditation, drawing heavily from the facilitator’s experience in Vipassana, yet it is not specific to any one tradition.
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Each lesson consists of a 5-10 minute video that explains key principles or concepts, followed by a 30-minute guided meditation to help integrate the practice.
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The course is fully self-paced, allowing you to progress at your own speed. You can choose to complete it in 30 days, 30 weeks, or at a pace that suits you. There are no time limits.
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In the future, we plan to introduce an online discussion forum where participants can share experiences, discuss teachings, and ask questions.
There is no live component in this course. For live support, we recommend taking the 10-day course or the Satipatthana course.
Course Overview
Course Lessons:
1. Subjective Experience of the World
• Exploring how we perceive the world through the lens of body and mind.
2. Sitting Posture
• Guidance on cultivating a comfortable and stable sitting posture for meditation.
3. Meditation Object
• Introduction to selecting and engaging with a meditation object (such as the breath or body sensations).
4. Dealing with Distractions
• Understanding how to handle distractions and maintain focus during meditation.
5. Engaging with the Meditation Object
• Developing deep attention to the chosen meditation object.
6. Walking Meditation
• Applying mindfulness to movement with walking meditation, connecting body and breath.
7. Dealing with Difficult Distractions
• Strategies for dealing with challenging distractions such as emotions, the inner critic and mind-wandering and staying grounded in the present moment.
8. Noting Technique with Labels
• Using the noting technique to label thoughts, sensations, and emotions as they arise.
9. Awareness and Equanimity
• Cultivating a balanced awareness and emotional stability in the face of inner phenomena.
10. Metta Meditation and Sila (Morality)
• Introduction to Metta (loving-kindness) meditation, and the importance of moral conduct (Sila) in meditation practice.
11. Purification Perspective of Meditation
• Viewing meditation as a process of mental and emotional purification, clearing obstacles to clarity.
12. Developing Skills - Concentration
• Techniques to strengthen concentration and focus in meditation.
13. Developing Skills - Clarity
• Cultivating clarity of perception through mindfulness and awareness.
14. Developing Skills - Equanimity
• Enhancing equanimity through awareness and balance, learning to respond rather than react.
15. Metacognitive Awareness
• Developing awareness of how attention works, how sensations are perceived, and how we relate to them.
16. Attention & Awareness
• Understanding and refining the interplay between attention and awareness in meditation practice.
17. Deconstructing Sensory Experience
• Breaking down sensory experiences into their components to understand how we perceive reality.
18. Balancing Practice: Effort/Surrender, Investigation/Tranquility, Determination/Discipline
• Finding the right balance between effort and surrender, investigation and tranquility, discipline and determination.
19. Craving & Clinging: The Cycle of Dukkha & Liberation
• Understanding how craving and clinging lead to suffering (dukkha) and how liberation arises from letting go.
20. Metta Meditation
• Deepening the practice of Metta (loving-kindness) meditation, cultivating compassion and goodwill.
21. Walking Meditation
• Further exploration of walking meditation.
22. Sensations and Direct Experience: Body & Mind
• The Importance of directly experiencing Sensations.
23. Attention & Awareness: Prioritizing
• Learning how to prioritize between attention and awareness in meditation.
24. Bringing it into Your Life
• Integrating mindfulness and meditation into daily life, applying awareness to everyday actions.
25. Normal Speed Walking Meditation
• Practicing walking meditation at a normal walking pace.
26. Wisdom & Insight
• What is Wisdom and insight from sustained meditation practice?
27. Advanced Practice 1
28. Advanced Practice 2
29. Advanced Practice 3
30. Vipassana Traditions
• Understanding the different traditions within Vipassana meditation and how they see practice
31. Beyond This Course
• Guidance on continuing your meditation journey beyond the course