8 Weeks Online Course
This course has now finished
I’m looking for people to teach this method of meditation to as part of the course requirements.
It is an 8 week course. We’d all meet on zoom, probably on a Saturday or Sunday for 8 weeks. I expect the session last 1 hr.
About the teacher:
Been meditating for 14 years.6000 hrs of formal meditation.250 days on silent meditation retreatTraditions practiced in: Pragmatic Dharma/Mahasi style noting, Zen, Advaita Vedanta, Goenka Vipassana etc.
Located in the US Central Time Zone.
Unified Mindfulness Class
In this course, you will learn what mindfulness meditation is and its benefits. You will also learn how to practice mindfulness meditation both while sitting and while doing everyday things like listening, exercising, walking, simple tasks, etc.
Wk. 1 Introduction to Unified Mindfulness
See, Hear, Feel (SHF) technique, rewards & benefits of mindfulness
Practice Homework • 10 min. daily sitting: See, Hear, Feel technique
Wk. 2 How to Relax and Recharge with Mindfulness
Feel Rest technique, managing stress
Practice Homework • 10 min. daily sitting: Feel Rest technique (FR) • Optional additional sitting practice: See Hear Feel technique
Wk. 3 Mindfulness in Daily Life
See, Hear, Feel and Feel Rest techniques, practice in daily life
Practice Homework • 10 min. daily sitting: See, Hear, Feel technique (SHF) • 10-20 min. daily practice in action using either SHF or FR techniques: • micro-hits • background practice • formal practice
Wk. 4 Getting in the Zone & Going with the Flow
Feel Flow technique, peak performance, types of techniques
• 10 min. daily sitting: Feel Flow technique (FF) • 10-20 min. daily practice in action: SHF, FR, or FF
Wk. 5 It’s Fun to Be Spontaneous
Auto Walk technique, developing spontaneity
• 10 min. daily sitting: SHF, FR, or FF • 10 min. walking: Auto Walk technique (AW) • Additional 10 min. daily practice in action: SHF, FR, FF, or AW • To prepare for next week (practice with music): • Bring music listening device and ear buds • Create one 10 minute playlist of songs that makes you happy
Wk. 6 Feeling Good and the Magic of Music
Feel Good technique, improving relationships & well being, enjoying music
• 10 min. daily sitting: Feel Good technique (FG) • 10 min. daily practice in action: SHF, FR, FF, AW, or FG • Extra Credit: 10 min. daily formal practice with music
Wk. 7 Applying Mindfulness to Inner Opportunities and Obstacles
Practice strategies to work with pleasant & unpleasant experience and to accelerate growth through practice
• 10 min. daily sitting: See Hear Feel 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 • 10 min. daily practice in action: SHF, FR, FF, AW, or FG • To prepare for week 8 journaling • Bring journaling notebook
Wk. 8 Wrap Up – Your Unified Mindfulness Road Map
The rhythm of practice: Life, Retreats, Getting Support, Giving Support