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Meditation for Complete Beginners & Busy Minds
Getting Started
Welcome to Meditation for Beginners! (2:18)
How to make this a great online learning experience?
Lesson 1: There's No Such Thing as a Bad Meditation
What is Meditation Exactly?
MEDITATION PRACTICE: Let's Start from Scratch (3:57)
Meditation Enhances Awareness
Formula for Training Your Mind
Lesson 1 Quiz
Lesson 2: Your Mind Can Set You Free
As You Think, So You Become
MEDITATION PRACTICE: As You Think, So You Become
The Benefits of Meditation
Lesson 2 Quiz
Lesson 3: Done is Better than Perfect
Meditation vs. Practice
The Other Side of the Coin
MEDITATION PRACTICE: Music Meditation
Lesson 3 Quiz
Lesson 4: Work With the Mind; Not Against It
The Mind: It's Mysteries & Control
Make The Mind Your Friend
MEDITATION PRACTICE: Trataka (4:05)
Choosing What To Focus On
Lesson 4 Quiz
Lesson 5: Find a Technique That Resonates with Your Personality
The Four Categories of Meditation
Concentration
Contemplation
Self-Inquiry
Faith-Based Practice
MEDITATION PRACTICE: Breath Awareness
How to Choose The Right Technique
Lesson 5 Quiz
Lesson 6: A Little Everyday Goes a Long Long Way
Setting Realistic Goals
Keys to a Peaceful Practice
MEDITATION PRACTICE: Peace Begins With Me
The Power of Affirmation
Lesson 6 Quiz
Lesson 7: Let Go of What Doesn't Serve You
Cleaning Out the Closet of Your Mind
MEDITATION PRACTICE: Sense Awareness
Lesson 7 Quiz
Lesson 8: Without Preparation, You'll Have a Lousy Meditation
Welcome to Week 2
MEDITATION TUTORIAL: Insight Timer Sample (4:06)
No Quiz Today
Lesson 9: Find a Comfortable Seated Position
A Common Mistake
Classic Meditation Postures
MEDITATION PRACTICE: Body Scan
Comfortable Stretches to Prepare for Meditation Practice (5:23)
Handy Props To Have on Hand
Lesson 10: Prepare Your Body for Meditation
The Purpose of Yoga Poses
MEDITATION PRACTICE: Sun Salutations & Observation (12:58)
What You Consume Affects Your Meditation Experience
Understanding the Mind: An Illustration (3:27)
Lesson 10 Quiz
Lesson 11: The Breath is the Gateway to a Calm Mind
Breathing Influences Being
The Art of Breathing Deeply (3:43)
Waking Up the Mind (4:48)
Balance Your Brain with Alternate Nostril Breathing (3:06)
MEDITATION PRACTICE: Breathing Sessions
Lesson 12: Designate a Place to Meditate
How to create a space to meditate
Meditation in a Box (1:14)
MEDITATION TUTORIAL: How to Use a Mala (2:47)
Setting the Right Kind of Boundaries
HOMEWORK (Sorry... but it's not difficult)
Lesson 13: Time is Created Not Found
You have to make time to meditate
Time Your Meditation with Your Schedule & Your Energy
MEDITATION PRACTICE: Focus on the Task At Hand
Lesson 14: Make Meditation a Habit
Create a Ritual Around Meditation
Make Meditation a Ceremony
MEDITATION PRACTICE: The To Do List Meditation
Tips to Keep the Habit
Lesson 14 Quiz
Lesson 15: Expect Setbacks & Obstacles
Facing Obstacles are a Natural Part of the Process
Recognising the Downward Spiral
Pull Yourself Out of the Rut
MEDITATION PRACTICE: Positive Affirmations
Lesson 16: When You Feel Uninspired, Try Something New
Dealing with Boredom
Change Things Up Part 1
Change Things Up Part 2
Never Be Afraid to Start Over
MEDITATION PRACTICE: Guided Journalling
Lesson 16 Sharing (No Quiz)
Lesson 17: Know What To Do When Disturbing Thoughts Come Up
Everyone Has Painful Thoughts
1) Intercept & Replace
2) Acknowledge & Discharge
3) Reflect & Detach
MEDITATION PRACTICE: Inner Mindfulness
Lesson 17 Quiz (Last one)
Lesson 18: Turn Your Attention Inward by Withdrawing the Senses
Learn How to Turn Inward (3:27)
Enhance First, Withdraw Next (4:06)
MEDITATION PRACTICE: Eating Meditation
Living with a Heightened State of Awareness (0:44)
Creativity with Meditation
Lesson 19: Integrate Mindfulness Into Your Life
Meditation isn't only sitting with eyes closed
How To Bring Mindfulness into Daily Living
Mindfulness Practices
MEDITATION PRACTICE: Witnessing & Inquiring
Lesson 20: Use Mantras to Anchor Your Mind
What is a Mantra Exactly?
Explore Sanskrit Mantras (if you're comfortable)
Choosing a Mantra
MEDITATION PRACTICE: Mantra Meditation
Lesson 21: Own Your Practice
It's Your Practice... Never Compare
MEDITATION PRACTICE: Gratitude
Final Message from Me (0:22)
HOMEWORK (Sorry... but it's not difficult)
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