Getting Started

1 Welcome to Mindfulness for Students

Article: Believe You Can’t Meditate? Read this

2 Meditation is a Gold Mine

Article: The Stunning Long-term Benefits of Meditation

3 What is Mindfulness?

Article: Your Guide to Mindfulness

4 The Science of Meditation

Article: The Science of Meditation in Beginners
Article: The Science of Meditation in Experienced Meditators

5 Craft Your Vision

Episode: The Benefits of Meditation

6 Make This Commitment

In Week 1 you meditate every day for 15 mins, and from Week 2 you also do 5 minutes of meditation in daily life.
See Week 2 for more info.

Article: Unlock the Power of Meditation with Daily Practice
Article: 5 Key Benefits of Morning Meditation

7 Common Traps

Article: My Top Tips for Beginner Meditators
Episode: My Top Tips for Beginner Meditators
Episode: Avoid These 4 Damaging Meditation Myths

8 Dealing with Discomfort, Sleepiness & Restlessness in Meditation

Using Pain to Your Advantage
When Meditation Makes You Feel Sleepy
Why Meditation Doesn’t Calm Your Mind or Relax You

Week 1: Breathing Meditation

1 The Posture Process

Article: Meditation Posture: Three Steps for Perfection
Article: The 3 Best Meditation Positions

2 Breath Meditation: Explanation

Meditation 1: Breath at Torso

Meditation 2: Breath at Nose

Use these meditations on alternate days in Week 1.

Week 2: Body Scan

1 Practice in Movement

In Weeks 2-6, we do five minutes of meditation during daily life, using the technique(s) for that week.
For more info, see these resources.

Article: Mindful Moments: 17 Practices for Daily Life
Article: Do Moving Meditation to Supercharge Your Practice
Episode: Meditation in Movement

2 Body Scan: Explanation

Body Scan Audio

Week 3: Mindfulness of Thought

1 The Default Mode Network

Article: Powerful Meditation for Negative Thoughts
Episode: How to Dissolve Overthinking

2 The Noting Process

Article: How to Train the Mind with Meditation

Mindfulness of Thought: Mental Chatter

Week 4: Mindfulness of Thought

Mental Images

Episode: Don’t Stop Your Thoughts – Do This Instead

Mindfulness of Thought: Mental Images

Week 5: Mindfulness of Senses

1 Habituation

2 Presence

Article: Meditation with Your Senses: How to
Episode: How I Beat Boredom

Mindfulness of Senses: Sight

Mindfulness of Senses: Sound

Alternate between these meditations in Week 5.

Bonus 30-minute guided sound meditation

Week 6: Mindfulness of Body

Emotional Avoidance

Article: Using Mindfulness to Master Your Emotions
Episode: A Radical Way Through Stress and Busyness

Mindfulness of the Body: Non-Emotional Sensations

Mindfulness of the Body: Emotional Sensations

Alternate between these meditations in Week 6.

Conclusion + Next Steps

Summary

Next Steps

Episode: How to Progress with Meditation