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Free your Self: Sharpen and Expand your Mind with Meditation

Mindfulness Meditation Techniques to Develop a Calm and Focused Mind
Instructor:
Nancy Salay
1,207 students enrolled
English [Auto-generated]
Gain mental stability • Learn to stay present … all of the time • Learn to stay open … whatever the situation • Re-connect your mind with your body • Increase your self-awareness • Reduce your fear • Increase your confidence

With simple daily practise you can make your life into a positive one:

  • Stay confident and happy throughout your day
  • Improve your mental focus and stability
  • Increase your awareness
  • Learn to handle anxious, depressed, negative feelings
  • Become a constructive person in your relationships


Mental Precision is the ability to see the details of the situations you find yourself in accurately.

Awareness is the degree to which you notice and connect with the people and actions around you.

Developing both is key to this positive approach to life.

Most courses in meditation focus on mental precision — you have likely heard of this as mindfulness” — and only to a beginner degree.

This course provides both beginner and advanced instruction in both mindfulness and expanded awareness.

It will grow with you and be a resource you will come back to again and again for the rest of your life.

Reclaim your Life by Learning and Practising these Meditation Techniques

  • Develop mental stability
  • Learn to stay present … all of the time
  • Learn to stay open … whatever the situation
  • Re-connect your mind with your body
  • Increase your self-awareness
  • Reduce your fear
  • Improve your confidence


The Benefits of Mindfulness Meditation are Well-Supported by Studies

Expanding awareness is just beginning to be studied in Neuroscience and Cognitive Psychology and will likely be the next big buzz. But the brain and psychological effects of a regular mindfulness practice have been studied for many years now. A regular practise has been shown to …

  • Reduce Stress
  • Reduce Anxiety
  • Reduce Depression
  • Reduce Addictive Tendencies
  • Improve Concentration
  • Improve Attention
  • Improve Memory
  • Improve Sleep
  • Provide Emotional Balance and Stability
  • Increase Positive Emotional States
  • Help Children and Adolescents Handle Intense Emotions
  • Diminish Age-Related Neural Degeneration

A downloadable pdf of these studies is just one of the many resources you will have at your fingertips if you sign up for this course!

Course Overview

The course is designed in a multi-tiered way so that it can serve many different needs, both beginner and advanced, without bogging anyone down with long, boring videos!

1. The core is a series of easy to follow instructions into four different meditation techniques, progressing in difficulty from those that develop mental precision to the final module for expanding awareness.

2. The background module is filled with short, topic-specific videos that provide more in-depth treatment of some of the nuances of meditation, posture, location, eyes, and so on. You don’t need to look at these to get started; these are here for those people who have extra questions.

3. The background module also includes longer videos and mp3s that are designed to be a conceptual guide to meditators as they progress through different levels of awareness and begin to have different questions about their experiences. Again, if you just want the core, it’s a stand alone set of instructions.

In addition to the content videos, each instruction module includes loads of guided meditations, both as videos and as downloadable mp3s, for you to use as you develop your practise. Supplemental videos of challenging physical activities, for example some yoga poses, to use for your active meditation practise are continually being added.

Pick and choose which aspect of the course you want to focus on. When you start out you might just want simple instruction, but after some months or years, you will have more questions. This course will grow with you and is designed as a lifelong companion meditation practise.

Why Am I Teaching this Course?

I had been trying to meditate on and off for a large part of my life and never had much success. Then, some years ago, because of my research in cognitive science and philosophy of mind, I became interested in mindfulness from a theoretical perspective.

I really learned to meditate then and haven’t looked back.

After receiving lots of student feedback from my course Brain Training++ and from students at the university where I teach, I realised that a course like this one is needed!

I have tried to present everything I have learned — tips that work for me and for others, motivation to keep at it, and background concepts that help make sense of the changes you will experience — in a way that is accessible to everyone AND that goes much deeper than most meditation courses do.

If You’ve Ever Asked any of these Questions, this Course is for You!

  • How could meditating make me happy?
  • How could meditating ever make my life more meaningful?
  • Should I be trying to empty my mind of thoughts during meditation?
  • What is the difference between thinking about something and being aware of it?
  • Is there a difference?
  • What is going on in my brain/mind when I am in the flow of the moment?
  • Is there a difference between being in a flow state and being mindfully aware?
  • What are thoughts anyway?
  • Can we ever get rid of thoughts completely?

Basically, if you have ever wondered about some of the mental experiences you are having, both on and off the cushion, this course offers videos and MP3s of more in-depth discussion of the phenomenological effects of meditation, of what these experiences mean in the context of your life, and how these changes can move you toward developing a more personally meaningful, happy life.

What You will Learn in this Course

  • Four meditation techniques, each designed to develop a particular aspect of mind: stability, precision, presence, and finally awareness
  • Why meditation affects our brains/minds positively, from a neurological level
  • Why meditation affects our brains/minds positively, from a psychological level
  • The brain/body effects of an on-going meditation practice
  • The psychological effects of an on-going meditation practice
  • Concepts of mind and consciousness that will give you the tools to think more deeply about your own experiences, not just during meditation
  • Links to resources, both online and paper, on meditation, mind, neuroscience, including an up-to-date list of the current studies of meditation’s effect on the brain, body, and mind
  • Introduction to various physical activities to meditate during — yoga, martial arts, dance … I will keep adding classes as I receive suggestions


Developing these aspects of mind will pay you back tenfold with an increase in ...

happiness, good feelings, calmness, confidence, control, mental focus, memory, problem solving, creativity, groundedness.

What you Will Get from this Course

  • A Happier Life
  • Mental Precision
  • Mental Focus
  • Mental Presence
  • Mental Calmness
  • Mental Stability
  • Mental Awareness
  • Self-Awareness
  • Body Awareness
  • Self-Confidence
  • Courage
  • Other-Awareness
  • Compassion for Others
  • A Happier Life

If you only ever take one meditation course, this is the one to take because it will grow with you — when you are ready to move on to the next step, or have new questions, it will all be there waiting for you.

Introduction to the Course

1
Introduction

In this short video I give you an overview of the different modules in the course and suggest some ways you might use the videos to develop your own meditation practice.

Module One: Breath Meditation

1
Breath Meditation Instruction

In this video I describe the technique of focusing your mind on your breath. The first part of the video is an explanation of the technique and in the second half I talk you through a guided meditation.

2
Breath Meditation -- Tips and Pointers

In this video I go over a couple of different things you might focus on during your breathing meditation to help you if you are having trouble with it. If you want a quick summary of these tips, take a look at the Tips and Pointers Summary video. In this one, I talk through some of the details.

3
Breath Meditation -- Tips and Pointers Summary

In this short summary video I list some things to try out during your breathing meditation if you are having difficulty maintaining your presence. Watch the full tips and pointers video if you want some more detail on any of these points.

4
Guided Breath Meditation

A ten minute guided meditation.

5
Guided Breath Meditation 2
Another ten minute guided meditation.
6
Guided Breath Meditation 3

This is the same guided meditation as "Guided Breath Meditation" but with a different image.

Module Two: Active Mindfulness Meditation

1
Active Mindfulness Instruction

In this video I list some of the activities you could choose for this practise, describe the technique and some of the challenges you can expect, and then guide you through an example meditation.

2
Active Mindfulness -- Tips and Pointers

In this short video I talk you through some of the problems you might be experiencing with this technique and suggest some ways to deal with them.

3
Guided Active Mindfulness -- Short

An mp3 to use in a portable device to help you get started with this sort of meditation.

4
Guided Active Mindfulness -- Medium
An mp3 to use in a portable device to help you get started with this sort of meditation.
5
Guided Walking Meditation

An mp3 download to use on a walking meditation.

Module Three: Sitting Mindfulness Meditation

1
Sitting Mindfulness Instruction

In this video I describe the technique of focusing your mind on your body, inside and out. As with all of the instructions videos, the first part is an explanation of the technique and in the second half I talk you through a guided meditation.

2
Sitting Mindfulness -- Tips and Pointers

In this video I go over some of the hurdles you might be experiencing with this practice and give you some tips on how to overcome them.

3
Guided Sitting Meditation
A guided meditation for help during sitting practice. Downloadable so you can take it with you.

Module Four: Opening Meditation

1
Opening Instruction

In this video I teach a different technique, designed to open and expand the awareness and to increase our feelings of empathy toward others.

2
Opening -- Tips and Pointers

In this video I help you with some of the problems you might be having with this difficult practice.

3
Guided Opening Meditation

A guided opening meditation.

Background Module

1
Motivation -- Short

Watch this short video if you need a kick in the pants to keep you going.

2
Location

In this video I give more detailed instruction on the places you choose to meditate.

3
Posture

In this video I give more detailed instruction on the posture during meditation.

4
Setting your Intention

In this video I give more detailed instruction on setting your intention during a meditation session.

5
Eyes

In this video I give more detailed instruction on the position of the eyes during meditation.

6
Goals

In this short video I talk about what internal state you are attempting to maintain during a meditation session.

7
Psychological Effects

In this video I talk about the psychological changes you can expect after practising with the techniques for some time.

8
Motivation -- In Depth

In this longish MP3 I talk about the brain changes that result from meditation as well as the psychological effects you can expect when you stick with it.

9
Concepts

In this longish MP3 I explain some of the terms I use throughout the course when I am describing the various mental states you might be experiencing during meditation.

Closing Words

1
Closing Words

Extra Resources

1
Music Meditation - Ten Minutes

Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.

2
Music Meditation 2 - Ten Minutes
Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.
3
Music Meditation - Fifteen Minutes
Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.
4
Music Meditation 2 - Fifteen Minutes
Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.
5
Music Meditation - Twenty Minutes

Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.

6
Music Meditation 2 - Twenty Minutes

Music and relaxing image to meditate by. Download the mp3 to meditate with sound only.

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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