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12 Week Introduction to Meditation
Introduction and Background
Objective of this course
What to expect
​What we need from you
Week 1 - You CAN meditate!
Welcome to class (5:34)
How to meditate - in 15 seconds! (7:12)
First Proper Meditation - The Breath (3 minutes)
Meeting Your Mind - (It's not what you think ...) (6:56)
Second Meditation - The Breath (10 minutes)
Why meditate? (17:59)
Variation on Breathing Meditation - Add Counting (1:28)
Final Meditation - Breathing with Counting (10 minutes)
Weekly Challenge - Establishing a new behavior (8:04)
Weekly Wrapup and Preview of what's to come (2:05)
Week 2 - Introduction to Present Moment Awareness
Welcome to Week 2 (2:24)
Introduction to the first meditation (3:50)
First Meditation - The Breath
Present Moment Awareness (13:12)
Introducing a new meditation - Open Field Awareness (1:31)
Second Meditation - Open Field Awareness
What's so great about Present Moment Awareness? (15:33)
Introducing the Body Scan meditation (6:00)
Final Meditation - The Body Scan
Week 2 Wrap up and Homework (6:43)
Week 3 - Foundations of Meditation Practice, and Introduction to awareness of our feelings
Welcome to Week 3 (2:47)
First Meditation - The Breath
The 3 Building Blocks of Meditation - Focus, Non-Judgment, Curiosity (12:25)
Q&A: Is it common to get emotional during meditation? (5:22)
Introduction to Second Meditation - Present Moment Awareness (5:15)
2nd Meditation - Open Field Awareness
Feelings - Obstacles and Opportunities (10:45)
Q&A: Doesn't being curious mean that we are judging and thinking about the object of our curiosity? (1:37)
Q&A: Can any of this help when we are completely overwhelmed by life? (10:33)
Introduction to final meditation - breathe and feel (1:55)
Final Meditation - Breathe and Feel
Week 4 - Emotions
Introduction to first meditation (5:54)
FIrst Meditation
Using Emotions for Meditation, and Meditation for Emotions (20:54)
Introduction to Second Meditation - Awareness of Emotions (3:02)
2nd Meditation - Awareness of Emotions
Why do this? (11:07)
Question: How do we get this skill? (0:58)
Question: If we're in the present moment, can we avoid the difficult emotions? (3:47)
Question: What does this look like in real life? (1:09)
Introduction to the final exercise (4:07)
Final Exercise: Journey through our emotions (9:23)
Wrapup and Preview of Next Week (2:14)
Homework: Create an emotional connection to your meditation practice. (6:42)
Week 5 - Mantra Meditation and Loving Kindness
Introduction to Week 5 - Mantra Meditation and Loving Kindness
First Meditation - The Breath
Introduction to Manta Meditation - A Quote
TM, and some other versions of mantra meditation
2nd meditation
Compassion Training / Loving Kindness (3:59)
Introduction to Loving Kindness Meditation
3rd Meditation - Loving Kindness
Week 6 - Loving Kindness and Compassion continued
Introduction to Week Six
First - let's meditate
Meditation as a training in Compassion (15:08)
Second Meditation - Loving Kindness
An embarrassing story illustrating my work in progress (3:04)
Q & A - 1: What is the objective of this exercise? (4:32)
Q & A - 2: Are we trying to override our natural instinct? (1:54)
Q & A - 3: Is this going to make me love everybody? (2:25)
Q & A: 4 - On retreat, would you really do this for fifteen hours a day? (2:40)
Final Meditation - The Circle of Benefactors (8:57)
Encouraging you to establish your daily practice - Week 6 (5:20)
Week 7 - Meditation for Relationships
Welcome to Week Seven
Introduction to the first meditation
First Meditation
First Half Recap, and setup for Second Half (5:01)
Meditation for Relationships (18:57)
Introduction to the second meditation (0:18)
Second Meditation
Question: Does meditation help you stop getting distracted (3:10)
Question: Does meditation help you solve problems? (4:32)
Introduction to final Meditation (2:02)
Final Meditation - Breathing with Counting
Daily meditation challenge (3:24)
Week 8 - Meditation for Happiness
First Meditation (18:13)
Meditation for Happiness (15:23)
Second Meditation (12:24)
Third Meditation (12:42)
Fourth Meditation (16:41)
Meditation and Happiness (Part 2) (4:15)
Final Meditation (17:43)
Week 9 - Meditation for Health
Introduction to First Meditation (2:41)
First Meditation
Meditation for Health (Part 1) (24:36)
Second Meditation (12:59)
Meditation for Health (Part 2) (9:34)
Final Meditation (0:30)
Starting your daily(ish) habit of meditation (1:30)
Week 10 - Meditation for Peformance
Introduction to First Meditation (3:39)
First Meditation
Meditation for Performance (11:14)
Question 1: Is sleep a distraction (2:48)
Introduction to second meditation (2:22)
Second Meditation
Meditation for Performance (Part 2) (13:22)
Third Meditation - Open Field Awareness (0:16)
Meditation for Performance (part 3 - energy) (9:09)
Final meditation - loving kindness (0:58)
Challenge: Setting up a daily practice (4:06)
Week 11 - Meditation for God?
First Meditation
Meditation for God (whatever that means) (12:24)
Introduction to Second Meditation (4:21)
Second Meditation (11:43)
Meditation for God (whatever that means) - Part 2 (8:35)
Introduction to final meditation (5:05)
Final meditation (chakra) (14:10)
Challenge of daily practice (2:35)
Week 12 - Looking back, looking forwards
Introduction to First Meditation (4:41)
First Meditation
Recap - why do we meditate? (11:25)
Introduction to second meditation (1:47)
Second Meditation (loving kindness)
Why we meditate? A recap, Part 2. (7:30)
Q&A 1: When is the best time of day to meditate? (1:28)
Q&A 2: How do you unwind the mellow? (3:42)
Q&A 3: What's the minimum amount of time to meditate? (0:53)
Introduction to final meditation (3:35)
Final Meditation (chakra) (14:08)
Final encouragements (1:08)
First Meditation
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