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.

Syllabus

Unified Mindfulness Class

Learning Objectives

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.

Schedule

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

Practice Homework

•	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

Practice Homework

•	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

Practice Homework

•	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

Practice Homework

•	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