Course Description

This course is all about empowering you with a robust meditation toolkit, a clear and confident understanding of mindfulness, and a roadmap for developing and deepening your daily habit of mindfulness on and off the cushion. You will learn to investigate the mind as an empowered explorer, befriending thoughts and emotions, and developing a personal toolkit of custom meditation techniques to meet your unique challenges and deeply enrich your life. You will learn to befriend and familiarize yourself with your inner world, and discover clear and tangible ways of understanding and implementing mindfulness practices in your daily life.

This curriculum is based on the work of meditation master and neuroscience research consultant Shinzen Young, and is utilized in research by institutions such as Harvard Medical School and Carnegie Mellon University. Shinzen’s system, Unified Mindfulness, offers a helpful framework to break down the complexities and nuances of meditation so you can become clear and confident in your practice.

Join us for a transformative meditation course designed to support and empower you to:

• Deepen your practice with confidence and clarity

• Uncover hidden obstacles in your practice, and learn to transform any obstacle into an opportunity for growth

• Tune into the present with creative & mind-expanding techniques

• Discover tangible and supportive techniques to work with your mind

• Train the mind and heart to open up to the present moment in new ways

This course is designed to be a supportive and empowering 10-week journey for you to explore your meditation practice in community. We know motivation and accountability can be the hardest parts of practice, so in addition to our weekly live class you’ll also receive recorded guided meditations and journal prompts throughout the week to keep you motivated and a detailed guidebook to support weekly teachings. You’ll also receive a complimentary 1:1 mindfulness coaching session to hone in on your unique challenges and insights.

Curriculum

Part One | Building the foundations of mindfulness

Tune in more deeply to the subtle aspects of your present moment experience. Learn to break down and investigate your sensory experience, exploring how we to shift attention to tune into the present moment experience in unique ways.

Part Two | building your toolkit

Discover the three key skills of mindfulness practice. Learn to tune into the present moment with more clarity and freedom. Mindfulness is more than training the mind - it’s training the heart. Learn the game-changing and most overlooked aspect of mindfulness and discover how to open up to yourself and your experience in new ways.You’ll also explore the tools of noting and labeling and how they can profoundly strengthen and deepen your mindfulness practice.

Part Three | customize your practice

As you start to uncover how your individual mind works, learn to use that wisdom to build a meditation practice that’s interesting and engaging for you, as a unique individual practitioner. Learn to explore your inner world and your outer world. Discover tools for “getting out of your head” by tuning into your environment and the present moment in clear, tangible ways.

Part four | mindfulness in daily life

Discover three tools to bring your practice into your daily life in clear, tangible ways. You’ll learn how and when to use each of these to accelerate your mindfulness practice and apply it to any situation in your life. In this session you’ll also learn tips and tricks for building a robust meditation habit.

Part Five | practice strategies

Dealing with distractions, pain, or challenging emotions in your meditation practice? In this session, you’ll learn the walls-to-windows technique for transforming obstacles into opportunities for depth and transcendence. You’ll also learn how to recognize and optimize pleasant experiences and spontaneous opportunities that present themselves in your practice. In this session you’ll hone your skills of discernment using the ION principle.

Part six | relax, recharge, and leg go

Learn to embody restful states and practice techniques to work with them to manage stress. Relaxation is always available, but it can be subtle and hard to detect. When you learn to sensitize to tranquility and stillness in your inner and outer world, you can start to connect with a profound peace and fulfillment that’s always there, but oftentimes goes unnoticed. When you understand how to discover and pay skillful attention to relaxation in your body, you nurture it - experiencing it more frequently and more deeply.

Part seven | go with the flow

Discover ways to embrace challenges and find ease with the flow of life. Learn techniques to introduce you to the direct experience of what many spiritual traditions refer to as impermanence. Tuning into impermanence can strengthen your ability to feel and sense change, to shift your understanding of when you feel “stuck”, and to deeply embody and understand the reality that “this too shall pass”. Learn to savor the pleasant more deeply and find peace with the unpleasant more skillfully, particularly when working with pain and discomfort in the body.

Part eight | Feeling Good and the Magic of Music

In this fun session, you'll learn techniques for recognizing, activating, and cultivating positive emotions. Explore the Human Negativity Bias and how to overcome it to become the architect of your own mind. Explore the power of music, and why learning to meditate with music helps you improve your relationships and your well-being while you sharpen skills that help you bring practice into your day-to-day life.

Part nine | be spontaneous

Everyone wants superpowers - wouldn’t it be cool to move things with our mind? Well we’re doing this all the time! Learn to recognize and appreciate the wisdom of the body and tune into spontaneous movement and authentic expression. This is often a favorite technique for yoga practitioners, dancers, runners, and creatives.

Part ten | wrap up and move forward

Wrap up this course by learning how to optimize and accelerate your meditation practice. Craft your own unique toolkit of practices for specific scenarios, opportunities, and obstacles in your practice and in your daily life. Finally, discover rhythms of practice so that the journey you've begun remains lifelong, transforming your world day by day.

What You’ll Receive:

• Weekly live classes

• Detailed guidebook

• Recorded guided meditations

• Access to a community of fellow seekers

• Recommended books, research, and resources

• Curated Spotify playlist

• One free 1:1 mindfulness coaching session!