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Mindfulness Meditation for Beginners
OVERVIEW & INTRODUCTION
Course Overview (10:09)
Meditation Goals Questionnaire
Introduction (3:55)
Spinal Warm Up (6:40)
MODULE 1 - MINDFULNESS & MEDITATION EXPLAINED (in simple terms)
Day 1 - About Mindfulness (2:33)
Day 2 - About Meditation (3:24)
Day 3 - Benefits of Mindfulness & Meditation (3:17)
Day 4 - The Stress Response + How Meditation Works (4:58)
Day 5 - Posture, Positions + Paraphernalia (8:02)
Day 6 - Review & Practise
Module 1 - Overview (PDF download)
MODULE 2 - BREATHING TECHNIQUES (to reduce anxiety & stress & increase calm & clarity)
Day 7 - About the Breath (3:19)
Day 8 - Belly Breathing (aka Diaphragmatic Breathing) (6:43)
Day 9 - Counting the Breath Exercise (8:22)
Day 10 - Naming the Breath Exercise (6:15)
Day 11 - Review & Practise
Module 2 - Meditation (Breath) (24:31)
Module 2 - Overview (PDF download)
MODULE 3 - SENSORY AWARENESS TOOLS (to enhance everyday experiences for greater enjoyment)
Day 12 - About the Senses (6:10)
Day 13 - Sensory Awareness Exercise (5:20)
Day 14 - Proprioception & Interoception (3:50)
Day 15 - Mindful Eating Exercise (8:15)
Day 16 - Review & Practise
Module 3 - Meditation (Butterfly) (22:33)
Module 3 - Overview (PDF download)
MODULE 4 - BODY RELAXATION EXERCISES (to relax your mind and body)
Day 17 - The Relaxation Response (3:22)
Day 18 - Progressive Muscle Relaxation Exercise (6:10)
Day 19 - Body Scan Exercise (6:17)
Day 20 - Targeted Pain Relief Exercise (5:55)
Day 21 - Review & Practise
Module 4 - Meditation (Beach) (21:57)
Module 4 - Overview (PDF download)
MODULE 5 - TIPS TO REDUCE OVERTHINKING (to stop being controlled by your thoughts)
Day 22 - Be Aware Not Beware Your Thoughts (6:34)
Day 23 - Starfish Meditation Exercise (6:09)
Day 24 - Thought Cloud Exercise (5:12)
Day 25 - Thought Train Exercise (3:29)
Day 26 - Review & Practice
Module 5 - Meditation (Mountain) (22:18)
Module 5 - Overview (PDF download)
MODULE 6 - METHODS TO DEVELOP EMOTIONAL AWARENESS (to accept, process and release emotions))
Day 27 - About Emotions (5:52)
Day 28 - Emotions in Meditation (2:32)
Day 29 - Colour Exercise (7:07)
Day 30 - Mudras (5:42)
Day 31 - Review & Practise
Module 6 - Meditation (Waterfall) (21:37)
Module 6 - Overview (PDF download)
MEDITATION ACTION PLAN (to establish your own practice)
What, When, Where, How (3:32)
21 Day Action Plan
Module 6 - Meditation (Waterfall)
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