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1.2 – How to sit in meditation

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Introduction to Mindfulness
Day 1 – Welcome to the Course!
1.2 – How to sit in meditation

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Introduction to Mindfulness

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Day 1 – Welcome to the Course!

1.1 – How to get the most out of this course

1.2 – How to sit in meditation

1.3 – Guided Meditation – Learning to rest

Day 2 – What is Mindfulness?

2.1 – Mindfulness explained

2.2 – Guided Meditation – Mindful breathing

Day 3 – Returning Your Attention to the Present

3.1 – Coming back to the breath

3.2 – Guided Meditation – Coming back with patience

Day 4 – Building Concentration

4.1 – The Monkey Mind

4.2 – Guided Meditation – Labeling the Breath

Day 5 – Cultivating Body Awareness

5.1 – Bringing Awareness to the Body

5.2 – Guided Meditation – Body Scan Meditation

Day 6 – Practicing Mindful Listening

6.1 – Being Aware of Sounds in the Environment

6.2 – Guided Meditation – Mindful Listening

Day 7 – Equanimity

7.1 – Staying Calm in the Midst of Chaos

7.2 – Guided Meditation – Practicing Equanimity

Day 8 – Obstacle #1, A Hyperactive Mind

8.1 – Clouds in the Sky

8.2 – Guided Meditation – Letting Thoughts Come and Go

Day 9 – Obstacle #2 – Distractions

9.1 – That Which Gets in the Way of Your Task…

9.2 – Guided Meditation – Focusing on Distractions

Day 10 – Obstacle #3 – Difficult Emotions

10.1 – Hello, Old Friend

10.2 – Guided Meditation – Inviting Everything in For Tea

Day 11 – Obstacle #4 – Pain In The Body

11.1 – Finding Your Edge

11.2 – Guided Meditation – Meditating With Pain

Day 12 – Obstacle #5 – Doubt

12.1 – Working With Doubt

12.2 – Guided Meditation – Noticing Doubt in the Mind

Day 13 – Loving-Kindness

13.1 – Cultivating Care for Others

13.2 – Guided Meditation – Loving-Kindness

Day 14 – Bringing it All Together

14.1 – Bringing it All Together

14.2 – Guided Meditation – Open Practice

Day 15 – Congratulations!

15.1 – You’ve reached the end of the course!

Copyright Mindfulness Exercises -

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