Four Weeks Online Course
This course has now finished
This course is for beginners. Send it to your friends and family who want to start at the ground level with mindfulness/Vipassana and Metta/Loving Kindness, and learn how start and maintain a daily practice.
The daily practice recommendation will be 30 minutes of formal practice.
If you are beyond the beginner stage you can still participate, and will still likely benefit.
There will be lots of space for discussion and questions about practice.
The Class will be recorded. But they won’t be available until after the course is done.
Wk. 1 Introduction to Basic Mindfulness
See, Hear, Feel (SHF) technique, rewards & benefits of mindfulness
Practice Homework • 30 min. daily sitting: See, Hear, Feel technique
Wk. 2 Mindfulness in Daily Life
See, Hear, Feel techniques, practice in daily life
Practice Homework • 30 min. daily sitting: See, Hear, Feel technique • 10-20 min. daily practice in action using SHF techniques: • micro-hits • background practice • formal practice (outside of the sitting posture)
Wk. 3 Loving Kindness Meditation & Applying Mindfulness and Loving Kindness to Inner Opportunities and Obstacles
Learn Loving Kindness Meditation & practice strategies to work with pleasant & unpleasant experience and to accelerate growth through practice
• 30 min. daily sitting: Metta Meditation technique • 10 min. daily applying mindfulness to a challenge or interest of your choice. • Examples: • Unpleasant: stress in your day - Turn Away • Pleasant: silent room - Turn Toward
Wk. 4 Wrap Up – Your Road Map for further progress on the Path
The rhythm of practice: Life, Retreats, Getting Support, Giving Support, Question & Answer
• Homework 30 mins a day of Loving Kindness practice • Six acts of conscious generosity (e.g. holding the door for someone, being more patient than usual with someone etc)
SCHEDULE COMMON TO EACH 90 min CLASS:
5 mins of meditation
5 mins brief review of the prior class (first class will be introductions instead)
20 mins practice questions relating to last weeks material (first class would be lecture instead)
15 mins lecture of new practice (See Hear Feel Vipassana, and Metta)
5 mins brief clarifications as to the technique
20 mins guided meditation for technique just discussed
20 mins follow up questions and homework assignment.
About the teacher: Cedric Reeves
Practice background: Been meditating for 15 years, 7,500 hrs of formal meditation practice, over 300 days on silent meditation retreat. Traditions practiced in: Pragmatic Dharma/Mahasi style noting & Shinzen’s system, Zen, Advaita Vedanta, Goenka Vipassana, and Metta
Teaching background: took Unified Mindfulness Pathways Teacher training January-April 2019. Teaching one-on-one and group classes since then.