Mindfulness Made Easy - An Introduction To Mindfulness

This course provides an in-depth introduction to the foundations of mindfulness meditation practice, in an easy-to-follow, 14-day training guide.

With the power of mindfulness meditation, you will learn how to manage your stress and anxiety, and cultivate more joy, happiness, and gratitude!

This course focuses specifically on the practical implementation of mindfulness meditation, rather than just a conceptual understanding. Whether you're a beginner just starting out, or already an advanced practitioner, if you're a interested in building a strong foundation of HOW to practice mindfulness meditation, using an approach that is based on science and reason, then this is the course for you!

The instructions and lectures in this course are clear, concise, and easy to understand, allowing you to master the basics of meditation without having to learn any spiritual jargon, travel to any foreign countries, or even leave the comfort of your own home. In just 2 weeks, you will be able to master the basics of mindfulness, and you will have begun building the foundation of a daily habit that sticks! This science based training in mindfulness practice will help take you from complete beginner, to experienced meditation practitioner in no time at all!

Upon completion of the course, you will be able to:

  • Confidently practice mindfulness in any situation.
  • Master the key concepts and practices of mindfulness meditation.
  • Identify and overcome the 5 most common obstacles in meditation.
  • Release stress and anxiety from the body using the mindful body-scan technique.
  • Feel more at peace, even in high stress situations.
  • Easily sit in meditation for long periods without feeling anxiety or restlessness.
  • Feel connected to the present moment more frequently throughout the day.
  • Have an increased sense of self-worth and self-confidence.
  • Finish meditation sessions feeling more calm and relaxed.
  • Bounce back from anxiety attacks and emotional difficulties more quickly than before.
  • Develop a consistent meditation habit that feels joyful and is sustainable.

 

Course Contents and Overview:

This course begins with the essential mindfulness meditation techniques, such as mindful breathing, mindful body awareness, and mindful listening, and then moves on to slightly more advanced techniques such as mindfulness of thoughts and emotions.

The second half of the course goes into how to identify and overcome some of the most common obstacles you will face in mindfulness meditation practice, such as distraction, restlessness, self doubt, and judgement.

Finally, the course ends with a loving-kindness practice, designed to help you learn the practice of cultivating loving-kindness for yourself and others, an integral aspect of any well-rounded mindfulness meditation practice.

Cultivating the SKILL and SCIENCE of mindfulness:

Throughout the course there are guided mindfulness meditations at each step of the way. Rather than merely approaching mindfulness as an intellectual concept, this course gives you first-hand experience in order to tap directly into the state of mindful awareness, so you will be actively cultivating the skills of mindfulness as the course progresses. Each step of the way, you will be reducing stress and anxiety, and cultivating more happiness, gratitude, and contentment – all you need to do is follow along with the guided meditations!

In meditation, and particularly with mindfulness, an experiential understanding is much more important than a conceptual one, which is why this course focuses on the practical foundations. All of the lessons are based on a science of the mind, so there is no need to adopt a new belief system, take on any gurus, or learn how to chant things you don't understand. Mindfulness is much more of a science, or direct investigation, of the mind, than a belief system. By the end of the course, you will have the tools for investigating your own mind on a daily basis, which will allow you to let go of negative habits of the mind like stress, anxiety, and anger, and instead live with more joy, gratitude, and happiness!

30 Lessons

Easy

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Living With Gratitude

Welcome to this course on Gratitude. My name is Sean Fargo. I am the founder of Mindfulness Exercises.com. I am a former Buddhist monk, speaker and trainer.

Gratitude is a very important attribute to develop as part of one’s perspective and approach to living. I have seen many suggestions for people to practice gratitude but I have not seen very much offered in terms of teachings in gratitude.

Gratitude is a parent virtue to the other virtues of kindness, generosity, compassion and forgiveness.

The intention of this course is to provide you with teachings in gratitude to deepen your understanding of this important life perspective.

Teachings in gratitude to deepen your understanding of this important life perspective, and meditations to easily integrate into your routine.

What Will I Learn?

  • The nature of gratitude as an important attribute to develop as part of one’s perspective and approach to living.
  • How gratitude is a parent virtue to the other virtues of kindness, generosity, compassion and forgiveness.
  • The wisdom on gratitude from ancient and contemporary thinkers.
  • Research on the benefits of gratitude and structured guidance for the cultivation of your gratitude practice.
  • Develop a meditation practice that is enjoyable and sustainable.

25 Lessons

Intermediate

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The 28-Day Mindfulness Challenge

Every day for the next 28 days, you'll practice some of the world's best tools and practices to build your mindfulness habit.  

Day 1 begins your first challenge: a short and sweet guided meditation to start or end your day with mindful clarity. 

You will also receive:
- a downloadable mindfulness worksheet  
- integrated practice instructions
- reflection questions 

*Important: Schedule 15 minutes in your calendar each day for this. If you don't, you may miss out on some amazing practices that are designed to help you feel refreshed, recharged, and revitalized. 

Each day builds on itself, so keep up! You get out of it what you put in.  

Mindfulness (non-judgmental moment-to-moment awareness) is at the core of well-being, so the more you practice it, the better off you'll be.

Just ask your family. 

I’d also like to congratulate you on your decision to enhance your personal and professional growth through mindfulness. Try to keep in mind that this is something you are doing for yourself and your well-being, so it’s important for you to put in the effort and make a commitment to schedule formal times to practice these exercises just as you would other important appointments.

Believe me, I know that sometimes it is easier said than done. It's not uncommon to lose enthusiasm and dedication to a new practice when obstacles arise and daily tasks begin to get in the way.

As you continue on, it’s important for you to figure out what is working and what’s not so that you can adjust your practice, as needed.

So, are you ready?

These 28 mindfulness meditations were written by the world-renowned Search Inside Yourself Leadership Institute (SIYLI)  as part of the Search Inside Yourself Program, a mindfulness program developed at Google. Learn more about SIYLI at https://siyli.org.

28 Lessons

Easy

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Mindfulness of Eating

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If you are tired of "diets", this class can re-acquaint you with the balance of enjoying the food you eat and eating foods that fuel your long term well-being.

  • Mindfulness is a way of being that helps you notice and relate differently to your eating habits.
  • It has been shown to help reduce over-eating and help you feel better.

What is Mindful Eating?

Mindfulness is an ability we all have; being able to observe with curiosity and kindness our experience in the present moment. And being mindful while eating takes practice.
Mindfulness can support you in recognizing and coping with physical sensations, emotions, and automatic behaviors. Mindful eating is about using compassionate awareness to develop a balanced relationship with food.

With mindful awareness you will better understand your:

  1. physical cues of hunger & fullness
  2. cravings
  3. experiences when considering when & what to eat
  4. eating habits

 

Mindful eating involves:

  • Eating intentionally (Knowing Why you chose to eat)
  • Being present while eating (Being aware of How you go about eating)
  • Slowing down (How)
  • Listening to physical hunger cues and eating when you are hungry, and stopping when physically satisfied (Why & How & How Much)
  • Distinguishing between actual hunger and non-hunger triggers for eating (When)
  • Savoring, engaging your senses, noticing colors, smells, textures and tastes (Enjoyment – How)
  • Learning about eating, distractions and socializing (How)
  • Learning to identify and shift feelings of guilt and anxiety about food to feeling at ease
  • Noticing the effects food has on how you feel physically & emotionally
  • Appreciating your food and what it takes to bring food to your plate
  • Connecting food with enjoyment as well as the fuel for your life
  • Eating to maintain long term well-being

 

Mindful practices teach us to replace automatic thoughts and reactions about food & eating with more conscious choices. Rather than being restrictive, mindful eating allows us to re-connect with eating instinctively without over eating. Allowing for greater freedom and enjoyment.

With mindful eating, you develop awareness of your experiences, physical cues and feelings about food. Shifting from being controlled by food to being at ease.

Why Might You Try Mindful Eating?

Have you spent years frustrated with diets?

Practicing mindfulness can bring the experience of being calm and satisfied with the food you eat.

In our fast-paced society, we face an abundance of food choices every day. On top of that, distractions have shifted our attention away from the actual act of eating, and onto televisions, computers and smartphones.

Eating has become a mindless act, often done quickly. This can be problematic, since it actually takes the brain up to 20 minutes to realize we're full. If we eat too fast, the fullness signal may not arrive until we've already eaten too much.

By eating mindfully, we restore our attention and slow down, making eating an intentional act instead of an automatic one. Also, by increasing our recognition of physical hunger and fullness cues, we'll be able to distinguish between emotional triggers and actual physical hunger.

Mindfulness helps with awareness of triggers that make us want to eat, even though we're not hungry. With kind-awareness of our triggers, we can create a space between them and our response.

Mindful eating has also been shown to reduce:

  • Internal Emotional eating: Eating in response to certain emotions.
  • External Triggers: Eating in response to environmental food-related cues, such as the sight or smell of food, other people pushing food and time of day.

 

Mindful eating helps you distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers, and gives you the freedom to choose your action. It can transform your life, providing you the insights you need to make lasting change.

Mindful Eating and Weight Loss

It is a well-known that most diets don't work in the long term. And many people who lose weight on a “diet” return to or exceed their initial weight within a few years. The restrictions involved with many diets can be unrealistic to follow, nor do they address the many reasons we eat.

Emotional eating, and eating in response to food cravings or environmental triggers have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a role in overeating. Practicing new skills for addressing life stressors is key to maintaining a healthy weight.

By shifting the way we think about food, negative feelings that may be associated with eating are replaced with awareness, self-compassion and positive emotions. When unwanted eating behaviors are addressed with kind awareness, the chances of long-term weight loss success are increased.

By using kind awareness, mindful eating may be very helpful with weight loss by shifting eating behaviors and practicing stress reducing behaviors. Mindfully we become more in touch with the way we have been eating, and recognize the amount of effort we had been spending on controlling our weight with restrictive dieting.

How to Practice Mindful Eating

Mindfulness is a natural ability and it takes intentional practice.

We’ll learn:

  • Mindful eating is NOT a diet
  • To practice mindfulness in daily life
  • To recognize WHY we eat
  • To recognize physical hunger
  • To use a hunger – fullness scale
  • To recognize WHEN we want to eat
  • To recognize WHAT we want to eat
  • To recognize HOW & How Much we eat
  • To understand “head-hunger”
  • To mindfully enjoy food that will fuel our lives

 

Mindful eating takes practice, and may feel awkward or difficult at first. Returning to mindfulness is key. Addressing why, when, what and how we eat is a journey, together we’ll learn to be self-compassionate as we explore mindful eating.

9 Lessons

Easy

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An Introduction to the 'Search Inside Yourself' Program, Developed at Google

How do the best leaders manage change, stay resilient, and inspire growth?

Developed at Google by leading experts in neuroscience, business, and psychology, the Search Inside Yourself program teaches you the practical mindful leadership and emotional intelligence tools to bring out your best. What began as a mindful leadership initiative within Google has spread to over 30 countries and 100 cities around the world.

The full SIY program, which is a two-day in-person training, has been shown to: reduce stress, improve focus, raise peak performance, and improve interpersonal relationships.

To learn more or bring Search Inside Yourself to your company, visit: SIYLI.org

This online program is an introduction to the topics covered in the full  Search Inside Yourself with videos from the originators of the SIY program.

 

8 Lessons

Easy

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The Buddha's 4 Foundations of Mindfulness

The basic premise of mindfulness is simple. The body does many things without our awareness. When germs invade, our white blood cells attack the invaders without our knowledge. However, we can train ourselves to become aware of the things we do consciously with the body, such as walking, standing, talking, eating, drinking, writing, reading, playing, and other physical activities. We can also develop moment-to-moment awareness of our emotions, sensations, thoughts, and other mental activities. 

Mindfulness trains us to do everything we do with full awareness.

From the Buddhist meditator and scholar, Bhikkhu Anālayo, this is a thorough-going series of meditations to the Buddhist teachings on the four foundations of mindfulness. With mindfulness being so widely taught, there is a need for a clear-sighted and experience-based guide. Analayo provides it.

7 Lessons

Advanced

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The Foundations of Well-Being

Change your brain for the better with a Yearlong Program for Lasting Happiness, Confidence, and Peace of Mind

For over 30 years, Dr. Rick Hanson has taught thousands of people how to:

  • Feel less stressed, worried, or blue.
  • Have more fulfilling relationships.
  • Find an authentic, deep sense of self-worth.
  • Achieve lasting well-being in a changing world.

Starting this week, he's sharing the lessons of a lifetime in one step-by-step,
down-to-earth, and practical package: The Foundations of Well-Being.

Click Here to Register.

2 Lessons

Easy

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UCLA's Guided Meditations (English and Spanish)

For an introduction to mindfulness meditation that you can practice on your own, stream these guided meditations. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.

12 Lessons

Easy

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Mindfulness For Better Sleep

A six-week online course that will teach you proven, life-long skills to help you sleep better and overcome insomnia.

Click Here to Register.

6 Lessons

Easy

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Mindfulness Meditations for Kids

Let your child indulge in these Mindfulness Meditations for Kids...

It is a simple but very effective breathing exercise which is an ideal introduction into Mindfulness.

This can be used to help ease worries, anxiety and stress, as well as being a tonic for sleep and relaxation.

An idea may be to unwind with your child, listening to this mindfulness meditation together...bliss!

6 Lessons

Easy

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Mindfulness Teacher Training

There is an increasing demand for new certified mindfulness teachers around the world. More and more people are struggling with increased levels of stress, anxiety, depression, insomnia, addiction, grief and trauma. Attention spans are decreasing, while judgments are rising. 

Millions of people are beginning to learn about the positive benefits of mindfulness, but they don't know how to find a certified teacher. 

Even though mindfulness is spreading online, we're lacking certified teachers to teach it in companies, healthcare facilities, yoga studios, coaching environments, schools, and specialized online programs. This is why I created this certification program, and it's also why the world needs more mindfulness teachers who have experienced the benefits of mindfulness first-hand.

This program will support you to teach mindfulness with confidence.

Many students of this program either

a.) doubt their own worthiness to teach mindfulness,

b.) worry about what other people will think of them if they teach mindfulness, or

c.) fear their own success if they prosper teaching mindfulness. 

Click Here for More Details.

2 Lessons

Advanced

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FREE: Try The 100 Day Mindfulness Challenge