Wellness

Meditation & Mindfulness

Calm a busy mind in ten minutes a day

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Learn the core techniques behind Mindfulness-Based Stress Reduction (MBSR) and secular meditation: anchored attention on the breath, the body scan, open awareness, loving-kindness, and working skilfully with thoughts and difficult emotions. Each lesson pairs the why (what the research shows) with the how (exact instructions, timings, and troubleshooting). By the end you will run a self-directed daily practice and apply mindfulness to stress, sleep, and focus in ordinary life.

Curriculum

Module 1: Foundations: What Mindfulness Is and How to Begin3 lessons

What Mindfulness Really Is (and What It Is Not)Preview45m
Posture, Place, and Time: Engineering Your Practice🔒45m
Your First Anchor: Following the Breath🔒45m

Module 2: Core Techniques: Body, Breath, and Open Awareness3 lessons

The Body Scan: Releasing Tension Systematically🔒45m
Working with the Breath on Purpose🔒45m
Open Awareness: Resting in the Whole Field🔒45m

Module 3: Working with Emotions and the Heart3 lessons

RAIN: A Method for Difficult Emotions🔒45m
Loving-Kindness: Training the Heart🔒45m
Stress, the Nervous System, and the Relaxation Response🔒45m

Module 4: Everyday Mindfulness and a Lasting Practice3 lessons

Informal Practice: Mindfulness in Daily Life🔒45m
Mindfulness for Focus, Sleep, and Screens🔒45m
Sustaining Your Practice for Life🔒45m