🧘🏻♀️ Start Today! Get Your Membership Here. 🧘🏻♀️
Save 30% this weekend! Discount Code: #urbanMind130
What Is It?
The Online Mindfulness Manual is your step-by-step guide to a sustainable, enjoyable and beneficial meditation practise. Build a tool kit of techniques to enhance positivity, improve sleep, emotional intelligence and reduce stress.
View Now
Click here for a 3-minute video tour of the manual.
For Beginners, Intermediate Meditators, Counsellors and Teachers
New to meditation? Perfect! This is meditation made easy!
Long time yo-yo meditator? Excellent! We have the habit formation techniques you need!
Are you a clinician wanting to improve client outcomes by teaching authentic, precise techniques? Welcome! The manual has all the information you need to guide your clients.
Already meditating? Great! Learn how to improve the quality of your meditation and gather some valuable information about how the mind works.
Hesitant?
No problem…most of us are a bit hesitant to start meditating! It is very difficult to be still in this very busy and stimulating world. At first glance, it seems that our mind is so busy it is not a good candidate for meditation. This is an incorrect assumption by the way! The mind thinks – that is what it does! In meditation we learn how to observe the thinking rather than be the thinking.
More on the Mind In Meditation
Easy Start
We start with 10-seconds a day and are guided into building our practise out organically from there. We learn how to add meditation to things that we are already doing, about the different styles of meditation so that we can find the best one for our nature or for our day. Learn about posture in meditation (meditating lying down is a great option – see video below), how the mind works and how to maximize the benefits of practising meditation.
Lying Down Posture In Meditation (posture instructions begin at one minute mark)
About The Program 
The course has 4 sequential, progressive courses. Move through each at your own pace. The recommended time-frame for the 4 courses is 5 months.
❅ One of the big keys to becoming a meditation practitioner is that there is no hurry! We learn to extravagantly linger experientially at each step. ❅
The program uses a combination of breath and body awareness practices; integrated with scientific protocols to teach you the foundations of meditation. Meditation instructions are intentionally sequenced and nuanced to build capacity.
As you move through the program you will learn how to correct common and not-so-common obstacles meditators face and how to enhance what you are doing well.
There are a ton of informative podcasts and interactive surveys (see examples below) that help identify what you already know and what you would like to learn more about, we invite you weekly to join our live Ask The Expert series. Log books help to track progress and keeps us on track!
Program Outline
Click here for a 3-minute video tour of the manual.
Course 1: Simple and Potent
We first learn how and where meditation fits into our life by anchoring the new practise to something we are already doing. Start with an easy 10-second meditation and work up to a very beneficial 5-minute practice that can be done anywhere!
Dive into the course work to find about the meditation postures that work for you, what to do with the mind in meditation and how to refine the attention.
Almost everyone gets a taste of the relaxation experience in meditation right away! These skillful instructions will guide you from that experience toward a sustainable, enjoyable and beneficial mindfulness practise.
Course 2: Ventilating Tension
We learn to be in the body, to safely become aware of the sensations of an experience and softly ventilate tension.
Course 3: Making the Best Use Of Your Attention
This is a 21-day program where we aim to practise 11-minutes each day. We learn to observe the breath in a balanced way and get on our way to developing stable non-reactive attention. This course improves concentration and working memory.
Course 4: Applications of Mindfulness
Meditation techniques for making a conscious effort to look for and enhance positive moments and experiences and to decrease patterns of negative thinking. Improve emotional intelligence by being with experiences as an observer and take the challenge to spend more and more time paying attention to the experience itself and see the connection between what we are thinking and feeling and how we are acting.
Course 4 also includes a 40-day meditation challenge.
Click Here To Get Your Membership Now
Short videos from the online mindfulness manual
- Interactive surveys highlight what you already know and what you would like to learn better, identifies obstacles and offers antidotes to help.
2. Best practises for behaviour learning. Learn how to develop the habit of meditation.
3. Expert audio instruction. Try this short exercise to explore the sensations of YES and NO.
