Science-based mindfulness and meditation tools for focus, stress management, emotional intelligence and communication
What you'll learn
What mindfulness is and how to apply it
How to meditate and deepen meditation
How to increase focus and self-awareness
How to reduce stress and increase wellbeing
How to communicate mindfully
How to build lasting mindfulness and meditation habits
Requirements
No experience required
Suitable for learning to apply mindfulness in either personal or professional life
Description
Click the image to preview the course, with many free sample videos!Welcome to the Complete Mindfulness & Meditation Training, where you will learn step-by-step all you need to know to confidently practice mindfulness & meditation, and to bring the habit of mindfulness into your daily life. You will be diving into 8 different topics, from living in the present moment, to reducing stress and boosting happiness. And you will get to practice with a wide variety of mindfulness techniques that have been scientifically shown to improve wellbeing. And to ensure that you can achieve the results you desire, this course contains a comprehensive 8-week practice program, including a large collection of high quality meditations and daily life exercises, as well valuable tips and tools to set your practice up for success. In over 200 lectures and 17+ hours of to the point content, we will cover 8 major mindfulness & meditation topics:Rediscovering Here & Now. Learn how to practice present-moment attention and improve your focusExploring Body & Mind. Learn how to increase awareness of your inner world that enables self-masteryReducing Stress Mindfully. Learn what stress is, how it can build up and how to reduce it Releasing Difficult Emotions. Learn how we can get stuck in intense emotions and how to process them Communicating Mindfully. Learn how to apply mindfulness in your general communication and in conflictsCultivating Kindness & Gratitude. Learn how the practice of kindness and gratitude can increase your wellbeingBoosting your Happiness. Learn about what makes us happy, and build your happiness toolkitRealizing Who You Are. Dive even deeper and explore awareness itself. Who am I deep down?With this approach, the course goes further than any of traditional Mindfulness & Meditation Programs:- by combining tools from Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT)- by incorporating the insights from Positive Psychology and Happiness Research- and by showing the links between Western Mindfulness and its roots in Eastern Wisdom TraditionsBy the end of this course, you will be thoroughly trained in mindfulness & meditation. You will be able to apply Mindfulness in the various areas of your life and you will have started to experience many of its powerful benefits.You will also receive:+ Access to an extensive Meditation Collection & Download Center+ Learning syllabus with all slides & space for notes + Practice syllabus to guide you through the practice program and deepen your insights + Lifetime Access to course updates+ Fast & Friendly Support in the Q&A section+ Udemy Certificate of Completion Ready for DownloadThis course comes with a 30 day money-back guarantee - so there's no risk to get started.So enrol for this course now and start your mindfulness & meditation journey today!
Overview
Section 1: Welcome to the Complete Mindfulness & Meditation Training!
Lecture 1 Course Overview
Lecture 2 A tip for Fast Listeners
Lecture 3 Course structure
Lecture 4 Two possible ways you can take this course
Lecture 5 The learning syllabus and how to use it
Lecture 6 Modern day challenges many of us face
Lecture 7 Mindfulness solutions for these challenges
Lecture 8 What mindfulness did for me
Lecture 9 The origins and science of mindfulness
Lecture 10 Mindfulness research
Lecture 11 Conclusion and where to go from here
Section 2: How to Set Your Practice Up for Success
Lecture 12 Welcome to the Practice Program
Lecture 13 Why practice?
Lecture 14 It's all about habits!
Lecture 15 The practice: meditation and daily life exercises during 8 weeks
Lecture 16 The practice syllabus and how to use it
Lecture 17 Establishing your meditation routine
Lecture 18 Potential challenges to your meditation routine
Lecture 19 Overcoming the meditation challenges
Lecture 20 Establishing your daily life practice
Lecture 21 Extra tool 1: Reminders
Lecture 22 Extra tool 2: Habit apps
Lecture 23 What about meditation apps?
Lecture 24 Extra tool 3: The practice journals
Lecture 25 Set? Go!
Section 3: TOPIC 1: Rediscovering Here & Now
Lecture 26 Intro: Rediscovering here & now
Lecture 27 Starting from an example: The dog and his owner
Lecture 28 Noticing your automatic pilot
Lecture 29 Reconnecting with the present moment
Lecture 30 Anchors: The body
Lecture 31 Anchors: The mind
Lecture 32 Exercise: using anchors while sitting
Lecture 33 A definition of mindfulness
Lecture 34 The beginner mind
Lecture 35 Mindfulness practices
Lecture 36 MEDITATION: The Breath
Lecture 37 The breath meditation journal: What did you experience?
Lecture 38 DAILY LIFE: Mindful activity
Lecture 39 Example: Mindful eating practice
Lecture 40 PRACTICE WEEK 1: Breath and Mindful activity
Lecture 41 Conclusion and where to go from here
Section 4: TOPIC 2: Exploring Body & Mind
Lecture 42 Intro: Exploring body & mind
Lecture 43 Our inner experiences
Lecture 44 Sensations
Lecture 45 Emotions
Lecture 46 Thoughts
Lecture 47 Types of thoughts
Lecture 48 The Mind-Body Connection
Lecture 49 Becoming aware of your internal world - Noticing and Naming
Lecture 50 Noticing and naming - A visualization example
Lecture 51 Our main job in mindfulness: Watching the traffic
Lecture 52 What is meditation?
Lecture 53 Types of meditation: Posture
Lecture 54 Types of meditation: Object
Lecture 55 MEDITATION: the Body Scan
Lecture 56 Body Scan journal: What did you experience?
Lecture 57 DAILY LIFE: the Awareness Pause
Lecture 58 PRACTICE WEEK 2: Body Scan / Senses and Awareness Pause
Lecture 59 Conclusion
Lecture 60 Extra meditation: The Senses
Section 5: TOPIC 3: Reducing Stress Mindfully
Lecture 61 Intro: Reducing stress mindfully
Lecture 62 What is Stress?
Lecture 63 The stress response
Lecture 64 Fight-Flight-Freeze
Lecture 65 Stressors
Lecture 66 Examples of stressors: Employment
Lecture 67 Examples of stressors: Life changes
Lecture 68 Not all stress is negative
Lecture 69 To avoid: Chronic negative stress
Lecture 70 Becoming aware of stress
Lecture 71 Reducing stress mindfully
Lecture 72 Option A: Decreasing stressors
Lecture 73 Option B: Improving your stress response
Lecture 74 Mind technique 1: the S.T.O.P. exercise
Lecture 75 An overview of STOP
Lecture 76 Mind technique 2: Meditation
Lecture 77 Mind technique 3: Positive attitude towards stress
Lecture 78 Mind technique 4: Positive social contact
Lecture 79 Body technique 1: Deep breathing
Lecture 80 Body technique 2: Sports (& Hobbies)
Lecture 81 Body technique 3: Movement therapies
Lecture 82 Body technique 4: Heading into nature
Lecture 83 What else goes into your Anti-Stress Toolkit?
Lecture 84 MEDITATION: Mindful Movement
Lecture 85 Mindful Movement journal: What did you experience?
Lecture 86 PRACTICE WEEK 3: Mindful Movement and S.T.O.P.
Lecture 87 Conclusion
Section 6: TOPIC 4: Releasing Difficult Emotions
Lecture 88 Intro: Releasing difficult emotions
Lecture 89 The basic (difficult) emotions
Lecture 90 Fear (& Anxiety)
Lecture 91 Anxiety stats
Lecture 92 Anger
Lecture 93 Sadness (& Depression)
Lecture 94 Depression stats
Lecture 95 Disgust
Lecture 96 Complex difficult emotions
Lecture 97 What triggers difficult emotions?
Lecture 98 Our automatic response: Resistance
Lecture 99 Blocking and Drowning
Lecture 100 The role of 'negative' thinking
Lecture 101 Types of negative thinking
Lecture 102 A mindful approach to difficult emotions
Lecture 103 The R.A.I.N. practice
Lecture 104 An overview of RAIN
Lecture 105 MEDITATION: the Mountain
Lecture 106 Mountain Meditation journal: What did you experience?
Lecture 107 PRACTICE WEEK 4: Mountain / Lake and R.A.I.N.
Lecture 108 Conclusion
Lecture 109 Extra meditation: the Lake
Section 7: TOPIC 5: Communicating Mindfully
Lecture 110 Intro: Communicating Mindfully
Lecture 111 We are always communicating
Lecture 112 Agreement or Conflict?
Lecture 113 What is your conflict management style?
Lecture 114 What is mindful communication?
Lecture 115 Having internal awareness during communication
Lecture 116 Awareness of (body) language
Lecture 117 Awareness of the other person
Lecture 118 A mindful approach to conflict
Lecture 119 Mindfully in conflict - A visualization exercise
Lecture 120 Step 1 - Internal Scan
Lecture 121 Step 2 - Mindful Listening
Lecture 122 Step 3 - Mindful Expression
Lecture 123 Step 4 - Apologizing or Forgiving
Lecture 124 Mindfully in conflict - An overview
Lecture 125 MEDITATION: Thoughts
Lecture 126 Thoughts Meditation journal: What did you experience?
Lecture 127 PRACTICE WEEK 5: Thoughts and Mindful Communication
Lecture 128 Conclusion
Section 8: TOPIC 6: Cultivating Kindness & Gratitude
Lecture 129 Intro: Cultivating kindness & gratitude
Lecture 130 A closer look at attitude
Lecture 131 Basic attitudes 1 & 2: Non-judging and Beginner mind
Lecture 132 Basic attitudes 3 & 4: Patience and Trust
Lecture 133 Basis attitude 5: Acceptance
Lecture 134 Basic attituds 6 & 7: Letting go and Non-striving
Lecture 135 Basic attitudes: Conclusion
Lecture 136 Adding positive attitudes to the mix
Lecture 137 'Active' attitudes
Lecture 138 Kindness and Gratitude
Lecture 139 What is kindness?
Lecture 140 Being kind to yourself
Lecture 141 Benefits of practicing kindness
Lecture 142 Kindness in action - A visualization example
Lecture 143 A roadmap to kind action
Lecture 144 MEDITATION: (Loving)kindness
Lecture 145 Lovingkindness meditation journal: What did you experience?
Lecture 146 What is gratitude?
Lecture 147 Two approaches to gratitude
Lecture 148 Benefits of practicing gratitude
Lecture 149 How to practice gratitude
Lecture 150 PRACTICE WEEK 6: Lovingkindness and Kind acts
Lecture 151 Conclusion
Section 9: TOPIC 7: Boosting your Happiness
Lecture 152 Intro: Boosting your happiness
Lecture 153 Exercise - When are you happiest?
Lecture 154 This is your starting point
Lecture 155 A definition of happiness
Lecture 156 Happiness research
Lecture 157 Happiness factor 1 - Genes
Lecture 158 Happiness factor 2 - Circumstances
Lecture 159 Happiness factor 3 - Intentional activity
Lecture 160 What do Mindfulness and Science have to say about what makes us happy?
Lecture 161 Happiness in the mindfulness tradition
Lecture 162 Looking outside for happiness
Lecture 163 Desire, striving and attachment - An example of money
Lecture 164 Happiness as an inside job
Lecture 165 Happiness practice 1 - Mindfulness
Lecture 166 Happiness practice 2 & 3 - Kindness and Insight
Lecture 167 The science of happiness
Lecture 168 Happiness practice 4 - Feel good activities
Lecture 169 Happiness practice 5 - Flow
Lecture 170 Happiness practice 6 - Community
Lecture 171 Happiness practice 7 - Positive attitudes
Lecture 172 Happiness practice 8 - Purpose & Meaning
Lecture 173 What else goes into your Happiness Toolkit?
Lecture 174 MEDITATION: Gratitude
Lecture 175 Gratitude meditation journal: What did you experience?
Lecture 176 PRACTICE WEEK 7: Gratitude & Thanking
Lecture 177 Conclusion
Section 10: TOPIC 8: Realizing Who You Are
Lecture 178 Intro: Realizing who you are
Lecture 179 The last piece of the puzzle?
Lecture 180 MEDITATION: Self-inquiry
Lecture 181 Self-inquiry meditation journal: What did you experience?
Lecture 182 Am I the body? Am I the mind?
Lecture 183 The Ego
Lecture 184 The Ego as a fiction of the mind
Lecture 185 Ego as the root cause of suffering
Lecture 186 So who am I then? Bringing attention to awareness itself
Lecture 187 Awareness as a movie screen
Lecture 188 Self-realization or Enlightenment
Lecture 189 How to realize who you really are?
Lecture 190 No longer identifying with your thoughts
Lecture 191 The traditional versus the direct path
Lecture 192 Awakening technique 1 - Observing
Lecture 193 Awakening technique 2 - Inquiry
Lecture 194 What would enlightenment be like?
Lecture 195 PRACTICE WEEK 8: Insight & Observing Ego
Lecture 196 Conclusion
Section 11: Congratulations
Lecture 197 Great job on finishing the program!
Lecture 198 How to get your certificate of completion
Lecture 199 What could be next?
Lecture 200 Thank you!
Section 12: Mindfulness Quick Tips for Life
Lecture 201 How to be More Present in your Life
Lecture 202 How to be Less Distracted
Section 13: Meditation Collection & Audio downloads
Lecture 203 Breath Meditation
Lecture 204 Mindful Eating
Lecture 205 The Body Scan
Lecture 206 Senses Meditation
Lecture 207 Mindful movement
Lecture 208 The S.T.O.P. exercise
Lecture 209 The R.A.I.N. practice
Lecture 210 Mountain Meditation
Lecture 211 Lake Meditation
Lecture 212 Mindful in Conflict practice
Lecture 213 Thoughts Meditation
Lecture 214 Kindness Visualization
Lecture 215 Kindness Meditation
Lecture 216 When am I happiest?
Lecture 217 Gratitude Meditation
Lecture 218 Self-inquiry Meditation
If you are new to mindfulness and want to learn what it can do for you,If you have have tried mindfulness in the past but are looking for a deeper understanding and practice,If you want to manage stress and increase your focus and sense of calm,If you want to increase your general sense of freedom and wellbeing

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