The Essence of Meditation
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Welcome to the Course

Overview: What to Expect
Theory

Defining Meditation and Mindfulness
Purpose of Meditation
Cultivating the Four Qualities
How to Practice Meditation
When to Meditate
Where to Meditate
How Long Should We Meditate For
Cultivating Relaxation

Overview
Body Scan
Yoga Nidra
Cellular Breathing
Cultivating Awareness

Overview
7 Points of Posture
Embodied Breathing
Open Awareness
Emotional Regulation

Overview
Letting Go
Four Foundations of Mindfulness
Dissolving Emotions
Cultivating Kindness and Compassion

Overview
The Four Immeasurables
Tonglen
Buddha Nature
Living the Practice

Applying Mindfulness to Everyday Life
Integrating Meditation Into Your Daily Life

Cultivating Relaxation

4 Lessons