Mindfulness Course Introduction
Hello, and welcome to my online Mindfulness Meditation course! I’m so glad to be able to offer this course now, when the practical benefits of mindfulness meditation are more valuable than ever. The timing really is perfect! It is my hope that you will experience mindfulness meditation as a refuge in the storm and that your meditation practice will bear lifelong fruits.
The first four classes will focus on building foundational awareness skills that will serve you in any and every situation: finding anchors to the present moment and developing balanced awareness of thoughts & emotions. Then we will apply and deepen these skills through the heart practice of lovingkindness (which is the secret sauce of mindfulness). By the end, you will understand how everything fits together.
Here’s a breakdown of the course:
- Class 1: What is Mindfulness?, Mindfulness of the Breath
- Class 2: Mindfulness of the Body
- Class 3: Mindfulness of Feelings and Emotions
- Class 4: Mindfulness of Thoughts
- Class 5: Lovingkindness
I aim to provide just the right amount of information and support to help you establish/sustain/deepen a formal mindfulness meditation practice. Each class will begin with a brief, guided meditation and will include: an instructional talk, a longer guided practice related to the week’s topic, and opportunity for discussion/Q&A.
After each class, I will give you questions to reflect on and links to guided meditation practices and other resources to deepen your practice. Please don’t feel obligated to do all the “assignments”. I offer them for you to engage with your meditation practice at whatever level works for you. Please, especially during this time of such upheaval, don’t pressure yourself to do too much. There is great value in keeping things simple.
How to Prepare for Our Class Sessions
Please make sure you have a comfortable chair or cushion available for the guided meditations. I also encourage you to have a pen and notebook accessible for taking notes, and a quiet, uninterrupted environment for our time together.
Since you will be muted during the guided meditations, you are welcome to play some gentle music if it helps you to meditate.
It’s also nice to have some water or tea with you! (I love to imagine we’re meeting for tea and conversation.) And headphones or earbuds are entirely optional but recommended.
I will sign on 15 minutes before our first class to help acclimate any newcomers to the Zoom environment. (If you are enrolled in this course through a library or other organization, this may vary, so follow whatever Zoom instructions you receive from them.)
Please make sure you are muted during the meditations and talks, and unmute yourself when you want to speak during Q&A and discussion times. This will minimize background sound and help the class flow more smoothly. I encourage you to wear headphones for the same reason. Also, please remember to silence electronic devices/notifications.
If you have something to say but don’t feel comfortable speaking up, you can send a chat message instead (to everyone or to just me). If something comes up for you when I’m giving a talk or even during a meditation, please send a chat so we can revisit it later during the class. (I love this feature!)
If you don’t feel comfortable being seen by others while you meditate, you can Stop Video for privacy during our meditations.
Ground Rules and Expectations
I just want to communicate all of this ahead of time so we don’t have to spend time in class on it – so we can get right into what mindfulness is all about!
First and foremost, all course participants are expected to maintain confidentiality so everyone can feel safe in sharing. It’s fine to talk with people outside of this class about your experience in class, but not anyone else’s.
I am committed to maintaining a safe environment in which everyone feels welcome and respected. Some of the challenging emotions many people are experiencing now involve politics, and we just can’t go there or assume everyone is on the same page.
Please be assured that sharing is always optional.
However, I encourage class discussion and questions! Since our classes are only an hour long, please keep your comments and questions succinct. If comments become long-winded, I might have to cut you off in the interest of time.
Please listen and speak with respect and refrain from offering advice or judgments to classmates. We all have the inner capacity and wisdom for growth and healing, and assuming we have answers for others doesn’t allow them to access their own wisdom. ❤
To stay on topic, it’s important to keep class discussion focused on your mindfulness practice and how the course content relates to your practice. The point of mindfulness practice is to help you shift out of your stories and busy mind and into awareness of the present moment. In this course, we will focus on practice, which is the only way you will experience the transformative benefits of mindfulness meditation!
Intellectualizing and philosophizing about mindfulness meditation get in the way of practicing it, so that’s not where we’ll put our attention. Also, please remember it’s a meditation class, not a psychotherapy group. That means we can talk about our thoughts and feelings as they relate to our meditation practice, without getting into the content. In other words, this is an opportunity to get out of the stories and into what’s real right now. (I think you’ll find this refreshing!)
Helpful Resources to Get Started
Here is a Mindfulness Meditation Practice Log you can download to motivate you to practice daily and record any questions/challenges/insights that arise. Of course, you also can use a notebook, or whatever works for you.
Also, here is an informative How to Meditate-FAQ guide from my teacher, Tara Brach.
And a few video shorts:
- How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg
- Why Mindfulness Is a Superpower: An Animation
- Remember the Blue Sky
Building Your Meditation Practice
The benefits of mindfulness meditation don’t come from reading or thinking about it. They only come from having a regular practice. To support your practice between class sessions, I will offer a variety of options for you to choose from:
- links to guided meditations you can do on your own
- a meditation accountability partner
- live, guided meditation session(s) on Zoom each week
- links to live, online meditations by other teachers
- private Facebook group open to anyone who’s taken my mindfulness courses
- private “Meditation Out Loud” sessions with me via Zoom, Skype, or FaceTime (sliding scale)
I’m offering this spectrum of options in response to feedback I’ve received from past course participants. Every single one of them is an optional and available menu item so you can have the support and confidence you need to build or fine-tune your meditation practice.
Ongoing Live Meditation Sessions
I’m offering a live, guided meditation session via Zoom on Tuesdays at 8:30 AM through Schuylerville Public Library. Please join me if you’d like!
In addition, here are some other mindfulness (vipassana/insight) meditation sittings that may be of interest:
- Monday Night Dharma Talk & Meditation with Jack Kornfield & Friends livestreamed beginning at 10:15 PM (30-40 min. guided meditation, brief break, teaching talk) *A recording will be available on the Spirit Rock Facebook page to listen to at your convenience.
- Wednesday Evening Zoom Meditation with Pierre Zimmerman (One Roof – Saratoga Springs) 5:30-6:30 PM *Email Pierre 24 hours in advance of the program to receive the Wednesdays Zoom link.
- Wednesday evening Drop-In Class with Tara Brach from 7:30-9:00 PM livestreamed through Tara’s Facebook and Tara’s YouTube (30-min. meditation instruction/guided meditation, 60-min. teaching talk)
- Wednesday evening Meditation + Talk with Dr. Rick Hanson via Zoom from 9-10:30 PM (35 min. guided meditation, 10-min. break, 45-min. talk and Q&A)
- Sunday Dharma Meditation with Pierre Zimmerman (One Roof – Saratoga Springs) in-person from 9:00-10:15 AM (25-min. meditation sitting, brief break, brief talk, another sitting, group discussion) at SPAC *Seating is LIMITED (for health & safety), and pre-registration is required 24 hours in advance.
- Tara Brach: Radical Acceptance
- Tara Brach: Radical Compassion
- Tara Brach: True Refuge
- Pema Chödrön: When Things Fall Apart
- Pema Chödrön: Fail, Fail Again, Fail Better
- Thich Nhat Hanh: The Miracle of Mindfulness
- Jon Kabat-Zinn: Full Catastrophe Living
- Jon Kabat-Zinn: Mindfulness for Beginners
- Jon Kabat-Zinn: Wherever You Go There You Are
- Jack Kornfield: The Art of Forgiveness, Lovingkindness, and Peace
- Jack Kornfield: The Wise Heart
- Sharon Salzberg: Lovingkindness: The Revolutionary Art of Happiness
- Rick Hanson: Buddha’s Brain
- Rick Hanson: Neuro Dharma
- Mark Williams et al.: The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
Articles from my Blog
- Changes in Attitude
- Waiting for Water to Boil
- Handwashing as an Opportunity for Practice
- Late for Meditation
- Resting in Satisfaction
- Seven Days of Uninterrupted Mindfulness
- Practicing Gratitude
- Walk With Me (full-length documentary)
Looking Forward to Our Time Together
I’m excited to share with you mindfulness skills and tools that have made a huge, positive difference in my own life, and help you to develop a practice that will work for you. I’ve been practicing mindfulness meditation for the past 25 years and have been receiving formal meditation teacher training for the past couple years with pioneering teachers, Jack Kornfield and Tara Brach.
I thank you for your willingness to participate in this course. More importantly, I acknowledge your intention to cultivate mindfulness. Your practice benefits our world.
Please feel free to email me (email@example.com) with any questions or concerns that arise, or to introduce yourself and say hi. (Unfortunately, we won’t have time to do introductions during class.) I’m glad you’re in this course and look forward to seeing you soon!
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