Session 1: Introduction
This is the first session of the 10-part "Simple Course in Meditation" series. It focuses on the how’s and why’s of meditation to provide a basis for the series. Though largely informative, it ends with a guided introduction to mindfulness by way of an effective grounding technique called Box Breathing.
To listen to this guided meditation, visit Insight Timer or listen on SoundCloud.
Session 2: Anapanasati Step 1
In this second session two more breathing techniques are introduced: the Full- and Cleaning-Breaths. These are both effective tools for calming the body and mind. We then take the first step to learning Anapanasati, an ancient breath-based meditation that is the foundation of this series. Anapanasati is arguably the most effective meditation technique commonly practiced today.
To listen to this guided meditation, visit Insight Timer
Session 3: Anapanasati Step 2
This 3rd session introduces Nadi Shodhana, a classic breathing technique from the yogic traditions, also known as alternate nostril breathing. It's an excellent way to calm the mind, centre the self, and to prepare for meditation. We will then take the second step to learning Anapanasati, with a longer practice and fewer instructions and redirections than step 1.
To listen to this guided meditation, visit Insight Timer
Session 4: Anapanasati Step 3
This 4th session is a "solo flight" into Anapanasati. It has only a short introduction and uses a periodic chime throughout the practice as a gentle reminder to remain focussed.
To listen to this guided meditation, visit Insight Timer
Session 5: Body Scan Meditation
This 5th session introduces Body Scan Meditation and its rationale, and steps you through a short exploratory sequence. It then guides you through an 11 minute practice. It is a viable form of meditation itself but is also good preparation for the next two sessions.
To listen to this guided meditation, visit Insight Timer
Session 6: Sensory Rotation
This 6th session introduces Sensory Rotation Meditation as an expansion of Body Scan and an introduction to Somatic Meditation. It then guides you through an 11 minute practice. This provide preparation for session seven when we cover Yoga Nidra.
To listen to this guided meditation, visit Insight Timer
Session 7A: Introduction to Yoga Nidra
This is the part 1 of the 7th session. It is an introduction to Yoga Nidra and Sankalpa and is purely informative. It provides important information about what Yoga Nidra and Sankalpa are, the rather unique experience they produced, and their potential benefits. An explanation of Yoga Nidra from a modern psychological perspective is also provided.
To listen to this guided meditation, visit Insight Timer
Session 7B: Yoga Nidra Practice
This is Part 2 of the Yoga Nidra Session. Part 1 provided important information about what Yoga Nidra and Sankalpa are, the rather unique experience they can produced, their potential benefits, and an explanation of Yoga Nidra from a modern psychological perspective. This second part is a dedicated practice of Yoga Nidra with Sankalpa with no explanatory component to enable a better repeat experience.
To listen to this guided meditation, visit Insight Timer
Session 8: Metta
This 8th session introduces the practice of Metta or "Loving Kindness." It is a meditative form that cultivates kind and supportive thoughts toward the self and others and practiced regularly can help enhance self-acceptance, optimism, and an enriched felt connection with others and the divine. After a brief introduction to Metta and its benefits, a 7 minute guided practice is provided.
To listen to this guided meditation, visit Insight Timer
Session 9: Mantra Meditation
Mantra meditation is an ancient practice that is fond in one form or another in most cultures, and is easier for many to learn than breath based meditations. This 9th session provides a longer informative component to cover a few subtleties about this form of practice that can shorten the learning curve and enhance the experience. That is followed by a guided practice.
To listen to this guided meditation, visit Insight Timer
Session 10: Sitting at the Centre of The Universe
In this 19th anf final session, we review what was covered in the course and tips for developing a practice that fits your needs and preferences. We also look at the benefits of garnering support for your practice through sangha. The session concludes with a special meditation entitled "Sitting at the Centre of The Universe." It combines a listener's choice of meditation form combined with a special metta / affirmation inspired by Alan Watts.
To listen to this guided meditation, visit Insight Timer