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Meditation Step by Step: Your Guide to Cultivating Mindfulness
Welcome
Welcome (3:20)
Course Workbook
Step 1: Start
Introduction to step 1 (1:31)
Session 1: Why meditate? (4:13)
Practice: Reflecting on your why (6:55)
Reflection
Session 2: Understanding what meditation really is (6:43)
Practice: Cultivating relaxation (7:21)
Reflection
Session 3: Connecting with the body (10:13)
Practice: Body scan (7:01)
Reflection
Session 4: Posture (6:59)
Practice: Posture
Session 5: Everyday mindfulness - Walking meditation (8:59)
Practice: Walking Meditation
Resources: Guided Meditations
Step 2: Train
Introduction to step 2 (0:51)
Session 6: Meditation myth-busting (13:41)
Reflection
Session 7: Mindfulness of Breathing - part 1 (3:22)
Practice: Mindfulness of Breathing - part 1 (11:54)
Session 8: Mindfulness of Breathing - part 2 (3:36)
Practice: Mindfulness of Breathing - part 2 (13:51)
Session 9: Too tight, too loose (7:19)
Practice: Too tight, too loose (7:03)
Reflection
Session 10: Everyday mindfulness - Brushing your teeth (5:50)
Practice: Everyday mindfulness
Resources: Guided Meditations
Step 3: Explore
Introduction to step 3 (1:43)
Session 11: Kindly awareness (9:33)
Practice: Kindly awareness (8:17)
Reflection
Session 12: The reactive mind (11:24)
Practice: The reactive mind (7:44)
Reflection
Session 13: Dealing with distraction - part 1 (6:35)
Practice: Dealing with distraction - part 1 (7:06)
Session 14: Dealing with distraction - part 2 (12:53)
Practice: Dealing with distraction - part 2 (9:42)
Reflection
Session 15: Everyday mindfulness - Deep relaxation and sleep (11:04)
Practice: Everyday mindfulness deep relaxation & sleep (11:04)
Resources: Guided Meditations
Step 4: Practise
Introduction to step 4 (1:32)
Session 16: Revisiting your why (8:26)
Reflection
Session 17: The power of beauty (7:19)
Practice: The power of beauty (7:04)
Reflection
Session 18: We can change (9:50)
Practice: We can change (9:42)
Session 19: The importance of community (7:10)
Practice: The importance of community (5:50)
Reflection
Session 20: Everyday mindfulness - Gratitude (6:07)
Practice: Everyday mindfulness - Gratitude (9:03)
Resources: Unguided meditations with bells
Conclusion
Well done! What next?
Session 15: Everyday mindfulness - Deep relaxation and sleep
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