Part 1 – Awareness

Unit 1 — Breath Meditation

Part 1, Unit 1 — Breath Meditation

Unit 2 — Note Mental Imagery and Internal Talk

Part 1, Unit 2 — Note Mental Imagery and Internal Talk

Unit 3 — Note Body Sensations

Part 1, Unit 3 — Note Body Sensations

Unit 4 — Note Body Sensations, Mental Imagery, and Internal Talk

Part 1, Unit 4 — Note Body Sensations, Mental Imagery, and Internal Talk

This is a long meditation. You can also do just a part of it if you’d like:

Part 1, Unit 4 — Note Body Sensations Only

Part 1, Unit 4 — Note Mental Imagery Only

Part 1, Unit 4 — Note Internal Talk Only

Part 2 – Understanding

Unit 1 — Create your own to note “feel in,” “feel out,” or “none”

Unit 2 — Revisit a previous meditation

Unit 3 — Be Here Now

Part 2, Unit 3 — Be Here Now

Unit 4 — Revisit a previous meditation

Unit 1 — Opening Practice

Part 3, Unit 1 — Opening Practice

Unit 2 — Metta

Part 3, Unit 2 — Metta

Unit 3 — Tonglen

Part 3, Unit 3 — Tonglen

Unit 4 — Core Opening Practice

Part 3, Unit 4 — Core Opening Practice