4-Week Mindfulness Journey

28 Sessions

1. 
   1. Setting an Intention

   Start by taking a few moments to reflect on why you're taking this course, and let the answers emerge for themselves.

   6 mins
2. 
   2. Awareness of Sounds

   The easiest place to start is by paying attention to things outside ourselves, so today we will focus on sounds.

   8 mins
3. 
   3. Awareness of Breath

   Observing your breath without trying to change it will nurture the most important attitude in mindfulness: equanimity.

   8 mins
4. 
   4. Feeling the Breath at the Nostrils

   Feeling the breath at the nostrils is a very important practice because it will help you stabilize your attention even further.

   9 mins
5. 
   5. Narrowing Your Attention

   Spend a little more time feeling the breath in the nostrils, narrowing the area of attention and sharpening it further.

   10 mins
6. 
   6. Observing Thoughts Without Judgment

   How many thoughts do you have in a day, and how do you react to them? Learn to simply observe them without judgment.

   10 mins
7. 
   7. The Nature of Thoughts Is to Come and Go

   Continue observing your thoughts in a neutral way so you can gradually change your relationship to them and stop behaving reactively.

   10 mins
8. 
   8. Understanding Your Body Sensations

   Take a close look at your body sensations, your reactions toward them, and how you can calmly observe them.

   10 mins
9. 
   9. Zoom into Your Body

   Spend more time observing your body sensations with a calm attitude, noticing how emotions feel in your body.

   12 mins
10. 
    10. Body Scan Meditation

    Learn the body scan meditation by focusing on different parts of the body, noticing sensations, and trying to stay calm with them.

    12 mins
11. 
    11. Working with the Deepest Part of Your Mind

    Anything you feel, think, or do has a body sensation associated with it. Noticing them will take you deep into your mind.

    12 mins
12. 
    12. The Wisdom of Impermanence

    Continue scanning your body, noticing that whatever arises—thoughts, feelings, or sensations—will soon change or pass.

    12 mins
13. 
    13. Deepening Your Practice

    Keep going. Your understanding of impermanence will deepen as you continue with your body scan practice.

    13 mins
14. 
    14. The Most Important Practice in Mindfulness

    Today you will complete the body scan, which from now on will remain the most important part of your daily practice.

    15 mins
15. 
    15. Listen Less and Practice More

    Today's instructions will be short so you can spend less time listening to the instructions and more time in the practice.

    14 mins
16. 
    16. Incorporate Loving Kindness

    Start incorporating a loving kindness meditation to send healing to whatever challenge may come up during your practice.

    15 mins
17. 
    17. Expanding the Scope of Your Kindness

    Expand your capacity for kindness by sending good wishes to someone you feel neutral about, as well as to the people you love.

    15 mins
18. 
    18. Opening Your Heart Further

    Send love to someone with whom you have a difficult relationship—because just like you, everyone wants to feel happy and peaceful.

    16 mins
19. 
    19. May All Beings Be Happy

    The last part of the loving kindness practice involves sending love to all beings everywhere in the universe.

    19 mins
20. 
    20. Seating Practice

    Incorporate an equally helpful but shorter version of loving kindness at the end of your body scan practice.

    13 mins
21. 
    21. Keep Up Your Practice

    Learn what it takes to keep a consistent practice every day, whether you have a lot of time to meditate or not.

    18 mins
22. 
    22. Explore Gratitude

    Today's meditation will help you understand what gratitude really is and how it feels to be truly grateful.

    15 mins
23. 
    23. Allow Help to Come In

    Explore how receiving help from a stranger would feel and how you can reciprocate with feelings of gratitude.

    18 mins
24. 
    24. Find the Lesson in Every Situation

    It's hard to feel grateful for people or situations you don't like, but if you see the lesson in them, your perspective will change.

    18 mins
25. 
    25. Soak In Positive Emotions

    Keep progressing in your practice by nurturing all the positive emotions that gratitude brings us on a daily basis.

    19 mins
26. 
    26. The Attitude of Generosity

    Cultivate an attitude of generosity in your practice and experience how good it feels throughout your body.

    18 mins
27. 
    27. Learn to Give and Receive

    Being generous with someone you like is easy, but what happens when you're asked to be generous toward a stranger?

    18 mins
28. 
    28. The Last Step

    Complete your journey by sharing your generosity with everyone.

    18 mins