Everyday Meditation Course Guide

phiEye-bwIn this Guide you will learn about:

  1. benefits of meditation
  2. breathing meditation
  3. journalling app
  4. course link
  5. course schedule

Benefits of Meditation

Scientific study validated benefits are numerous so can organize them into categories:

  • Physical benefits
  • Emotional benefits
  • Cognitive benefits
  • Social benefits

Physical Benefits

  • decreases pain
  • increases immune function
  • lowers blood pressure
  • decreases inflammation at cellular level
  • improves breathing and heart rates
  • lowers age related brain deterioration
  • grows brain regions

Emotional Benefits

  • decreases stress
  • decreases anxiety
  • decreases depression
  • improves self-worth and self-acceptance
  • increases positive emotions
  • increases ability to modulate emotions
  • reduces emotional eating and smoking

Cognitive Benefits

  • improves executive function or self-control
  • increases memory retention and recall
  • increases grey matter
  • increases focus and attention
  • improves ability to multitask
  • improves creativity

Social Benefits

  • lowers social anxietymaking it easier to socialize.
  • Decreases loneliness
  • improves emotional intelligence
  • improves listening ability
  • improves empathy and compassion

Breathing Meditation

Give yourself ten minutes.

Sit yourself comfortably.

Have eyes mostly closed.

Can focus on eye below.

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Feel your breathing at the rim of your nose.

As you inhale.

As you exhale.

If you get distracted,

go back to the feeling of breath at the rim of your nose — accomplishing that trains your self-control.

Free Meditation Journalling App:

http://bit.ly/1Rqh uD3

Course Times and Registration:

App Link

Course Link

http://bit.ly/1Rs9bAE

Course Schedule

The Everyday Meditation course certification** can be completed in a season of classes, though can do a single month and get a proof of partial completion*.

The classes are an hour and fifteen minutes long and are structured as follows:

  1. home practice review
  2. introduction to first meditation
  3. ten minutes of meditation
  4. sharing of meditation experience
  5. introduction to second meditation
  6. twenty minutes of meditation
  7. sharing of meditation experience
  8. final questions

The full course will cover the following topics:

  • Concentration Meditation(Shamatha and Dhyana)
  • Sitting Posture
  • Laughter Meditation
  • Victorious Breath
  • Standing Posture
  • Observation Meditation (Vipassana and Vipasyana)
  • Walking Meditation
  • Minute Breath
  • Compassion Meditation
  • Oxygenating breath
  • Heat generating meditation(tummo)
  • Dealing with distractions
  • Connecting with subconscious
  • Lying Meditation
  • Waiting in Line Meditation
  • Mantra Meditation
  • Chanting Meditation
  • Managing thoughtform
  • Alpha, Theta, Delta, Beta, Gamma brainwaves
  • Optimal nutrition for Meditation

* For the single months proof of completion, journalling at least 4 hours sitting meditation and 4 hours mindful activity over at least 20 days of practice is required. Also the passing of one quiz.

** For whole course certification the requirement is to journal at least 12 hours sitting and 12 hours mindful activity, over at least 60 days of practice. Also the passing of three quizzes.

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