This is the general outline for the Core Meditation Course. This will likely change quite a bit in practice as I decide what is most important to cover. Times are given just to show a realistic picture of what each training class will look like. The times can change depending on time zone.
🔹 Core Meditation – Online Course
🧘♂️ Class 1: Foundations of Breath-Focused Meditation
Objective: Introduce breath as the meditation object, teach preparation, and establish calm distraction management.
Schedule:
- 6:00–6:05 (5 min): Welcome and Overview
- Greet participants, explain the course: a secular meditation focusing on breath, body, and emotions to build focus and mindfulness.
- Outline class structure: teaching, two practice sessions, discussion.
- Quick introductions: participants share names and experience (beginner/intermediate).
- 6:05–6:15 (10 min): Preparation and Setup
- Teach pre-meditation preparation:
- One hour before: wind down, avoid TV, music, games, arguments, or emotional stimuli.
- Allowed: light walking, running, or mindful activities (e.g., noticing breath while walking).
- If eating, do so 90 minutes before to stay alert, not drowsy. Or, eat after.
- Avoid caffeine, smoking, drugs, alcohol before meditating.
- Discuss setup: quiet space, comfortable chair, upright posture, minimal distractions. Body scan/muscle clenching, focus on letting go.
- Recommend 20-minute daily practice (30 max) for consistency and motivation.
- Teach pre-meditation preparation:
- 6:15–6:25 (10 min): First Guided Meditation (Breath Focus)
- Guide: Sit in a chair, feet flat, hands on thighs or lap, eyes closed or gaze soft.
- Focus on breath at the nose tip (sensation of air in/out), no need to control it.
- If distracted, gently return to breath without judgment or emotion.
- Guide for 10 minutes, offering reminders every 2–3 minutes to refocus on breath.
- 6:25–6:35 (10 min): Debrief and Q&A
- Ask: What was it like? Did your mind wander? Any sensations?
- Reinforce: Wandering is normal; practice is returning to breath calmly.
- Address beginner issues: restlessness, boredom, or physical discomfort.
- 6:35–6:50 (15 min): Teaching: Managing Distractions
- Explain letting go of distractions:
- Thoughts, sounds, or sensations arise—acknowledge briefly, return to breath.
- Avoid emotional reactions (e.g., frustration); simply note and refocus.
- Example: “If you think about work, say ‘thinking’ silently, return to breath.”
- Introduce mindfulness basics: being present in daily tasks (e.g., eating, walking).
- Homework: 20-minute daily meditation, follow preparation, try one mindful activity (e.g., notice sensations while drinking tea).
- Explain letting go of distractions:
- 6:50–7:00 (10 min): Second Guided Meditation (Breath with Distraction Practice)
- Guide: Focus on breath at nose, but emphasize noticing distractions.
- Instruct: “If a thought arises, return to breath.”
- Guide for 10 minutes, reinforcing calm, non-emotional returns to focus.
- 7:00–7:15 (15 min): Mindfulness in Daily Life
- Teach applying mindfulness outside meditation: focus fully on one task (e.g., brushing teeth).
- Example: “Feel the toothbrush, notice the taste, stay present.”
- Explain how mindfulness strengthens meditation by training attention.
- Encourage one daily mindful activity to build awareness.
- 7:15–7:25 (10 min): Q&A and Troubleshooting
- Answer questions on practice, preparation, or distractions.
- Tips: Adjust chair for comfort, meditate earlier if drowsy, walk briefly if restless.
- Reiterate: 20-minute daily practice is enough to see progress.
- 7:25–7:30 (5 min): Closing
- Recap: Breath is the anchor, distractions are normal, mindfulness supports focus.
- Remind: 20-minute daily practice, preparation guidelines, one mindful activity.
- Preview Class 2: Adding body awareness to deepen practice.
🧘♂️ Class 2: Adding Body Awareness
Objective: Expand breath focus with vipassana-like body awareness, enhance mindfulness in daily life, and refine distraction handling.
Schedule:
- 6:00–6:05 (5 min): Welcome and Check-In
- Greet participants, ask about their 20-minute daily practice and mindful activities.
- Briefly address successes or challenges (e.g., sticking to preparation).
- 6:05–6:15 (10 min): Teaching: Body Awareness
- Review breath focus: observing nose sensations, letting go of distractions.
- Introduce body awareness (secular, vipassana-like):
- Notice physical sensations (e.g., pressure, warmth) without reacting.
- Use body as a secondary anchor if mind is very restless.
- Example: “If thoughts race, scan the body briefly, then return to breath.”
- Reinforce preparation: wind down, avoid stimulants, eat 90 minutes prior if needed.
- 6:15–6:25 (10 min): First Guided Meditation (Breath + Body)
- Guide: Start with breath at nose (5 min), then brief body scan (4 min): “Notice feet, legs, torso, arms, head.”
- Return to breath for 1 minute, emphasizing smooth transitions.
- Remind: If distracted (e.g., “tightness in shoulders”), note it, return to breath.
- 6:25–6:35 (10 min): Debrief and Discussion
- Ask: How did body scanning feel? Did it help focus?
- Discuss: Body awareness grounds attention but breath remains primary.
- Address issues: e.g., fixating on sensations (refocus on breath).
- 6:35–6:50 (15 min): Deepening Mindfulness
- Expand mindfulness: apply to more tasks (e.g., walking, washing dishes).
- Explain: Mindfulness reduces reactivity, aiding meditation focus.
- Homework: 20-minute daily meditation, add one mindful activity (e.g., mindful eating).
- 6:50–7:00 (10 min): Second Guided Meditation (Body + Breath)
- Guide: Breath focus (4 min), body scan (4 min), back to breath (2 min).
- If a sensation grabs attention, very quietly return to breath.
- Emphasize letting go of distractions without drama.
- 7:00–7:15 (15 min): Advanced Distraction Management
- Teach: Distractions strengthen practice by offering chances to refocus.
- Discuss common distractions: noises, discomfort, planning thoughts.
- Emphasize: No frustration; each return builds focus.
- 7:15–7:25 (10 min): Q&A and Practical Tips
- Answer questions on body awareness, mindfulness, or practice.
- Tips: If drowsy, check eating timing or sit straighter; if restless, try mindful walking before.
- Reinforce: 20-minute daily practice for steady progress.
- 7:25–7:30 (5 min): Closing
- Recap: Breath as anchor, body as tool, mindfulness as support.
- Remind: 20-minute practice, preparation, one mindful activity.
- Preview Class 3: Adding emotion awareness, integrating skills.
🧘♂️ Class 3: Emotion Awareness and Sustained Practice
Objective: Introduce emotion awareness, integrate breath, body, and mindfulness, and equip participants for ongoing practice.
Schedule:
- 6:00–6:05 (5 min): Welcome and Check-In
- Ask: How’s the daily practice? Any mindfulness insights or challenges?
- Acknowledge progress, address quick questions.
- 6:05–6:15 (10 min): Teaching: Emotion Awareness
- Review breath and body awareness: breath is primary, body grounds.
- Introduce emotion awareness (secular, vipassana-like):
- Observe emotions as body sensations (e.g., joy as warmth, stress as tightness).
- Note emotions briefly (e.g., “anxiety,” “calm”), return to breath.
- Emphasize: Don’t analyze emotions; observe and let go.
- Reiterate preparation: avoid emotional triggers, stimulants, eat 90 minutes prior if needed.
- 6:15–6:25 (10 min): First Guided Meditation (Breath + Body + Emotion)
- Guide: Breath focus (4 min), body scan (3 min), emotion awareness (2 min): “If an emotion arises, note it, feel its sensation, return to breath.”
- End with breath focus (1 min), emphasizing calm returns.
- Remind: Let go of distractions without engagement.
- 6:25–6:35 (10 min): Debrief and Discussion
- Ask: How was noticing emotions? Did they change during meditation?
- Discuss: Emotions are transient, like thoughts or sensations.
- Address challenges: e.g., strong emotions (focus on breath to stabilize).
- 6:35–6:50 (15 min): Integrating Skills for Daily Life
- Teach: Use breath, body, and emotion awareness in daily mindfulness.
- Example: If frustrated, pause, feel breath, note body/emotion, let go.
- Discuss sustaining practice:
- 20-minute daily meditation (30 max) for balance.
- Consistent time/place, follow preparation guidelines.
- Homework: 20-minute meditation, two mindful activities daily (e.g., walking, eating).
- 6:50–7:00 (10 min): Second Guided Meditation (Integrated Practice)
- Guide: Breath (4 min), body (2 min), emotions (2 min), breath (2 min).
- Instruct: “Fluidly notice breath, body, or emotions, always returning to breath.”
- Emphasize soft noting for distractions (e.g., “feeling,” “thinking”).
- 7:00–7:15 (15 min): Building a Long-Term Practice
- Teach motivation strategies: track sessions, note benefits (e.g., calmer mind).
- Address obstacles: boredom (vary mindfulness tasks), time (prioritize 20 min).
- Encourage curiosity: treat each meditation as a fresh experience.
- Suggest secular resources: mindfulness apps or books (e.g., on attention training).
- 7:15–7:25 (10 min): Q&A and Final Tips
- Answer questions on emotions, integration, or practice sustainability.
- Tips: If emotions overwhelm, stick to breath; if distracted, use body scan briefly.
- Reinforce: Simplicity and consistency are key.
- 7:25–7:30 (5 min): Closing
- Recap: Breath anchors, body/emotions deepen awareness, mindfulness integrates.
- Encourage: 20-minute daily practice, preparation, two mindful activities.
- Thank participants, offer to answer future questions.
Notes:
- Progression: Class 1 focuses on breath and distractions; Class 2 adds body awareness and mindfulness; Class 3 integrates emotions and prepares for long-term practice.
- Practice: Two 10-minute meditations per class align with the 20-minute daily recommendation.
- Preparation: Consistently emphasized (winding down, eating timing, avoiding stimulants/emotions).
- Secular: No religious references; focus on practical, universal techniques.
- Mindfulness: Progresses from basic tasks (Class 1) to daily integration (Class 2) to emotional awareness in life (Class 3).
- Chair Sitting: Ensured for accessibility and comfort.