Foundation of Mindfulness, 8 Week Course

TUESDAYS 18:00 – 20:15. From October 1 to November 26 (No session October 29, Höstlov)

Mindfulness helps cultivate more calm, focus, and clarity. It allows us to be less distracted, stressed, and to see our own minds more clearly. Neuro science has shown that we can train the “attentional muscle” of our brains to be more present, more self-aware, and more kind to ourselves and others.

In this course, you will learn the basics of mindfulness meditation, its theory, and practice, with different meditation techniques. The course Foundations of Mindfulness was created by world-renowned meditation teacher Glen Svensson and is based on the teachings of Dr. Alan Wallace.

In cultivating mindfulness we are cultivating the three qualities of relaxation, focus and clarity. During the first three sessions we will use the breath as our object for cultivating these qualities. Then during the next four sessions we will use the mind and awareness for cultivating mindfulness. And finally in the last session we will look at how to integrate mindfulness into daily life.

The program includes eight sessions:

This module comprises eight sessions designed to provide a clear framework for the practice of cultivating mindfulness – the practice of cultivating a calm, clear & focused mind. In Buddhism this is often referred to as shamatha practice.

Recommended reading: The Attention Revolution by Alan Wallace. Available at our bookshop. 

The Eight Sessions:

1. Relaxation
   2. Focus
   3. Clarity
   4. Observing Thoughts
   5. Resting in Stillness
   6. Stillness in Motion
   7. Open Awareness
   8. Mindfulness in Daily Life

In cultivating mindfulness we are cultivating the three qualities of relaxation, focus and clarity. During the first three sessions we will use the breath as our object for cultivating these qualities. Then during the next four sessions we will use the mind and awareness for cultivating mindfulness. And finally in the last session we will look at how to integrate mindfulness into daily life.

Session 1: Relaxation

In general when we focus on any object or task we tend to be quite tight and tense and as a result often become both agitated and exhausted.

What’s the solution? Relaxation. The basis of any sustainable focus is relaxation.

In this session we will look at how we can cultivate this sense of ease and relaxation in both the body and mind. For this we will use the practice of mindfulness of breathing, in particular the practice of simply becoming aware of the rhythm of the breath.

Session 2: Focus

When we try to focus on an object or task we often become distracted. And when we find that we have become distracted we tend to clamp down more forcefully on the object or task. Which then causes us to become even more agitated and also exhausted.

What’s the solution? Cultivating focus on the basis of relaxation.

In this session we will look at how we can improve our ability to focus whilst maintaining a relaxed body & mind. For this we will use the practice of mindfulness of breathing focussing our attention on the sensations of the breath in the area of the abdomen.

Session 3: Clarity

When we try to focus on an object or task our mind also often becomes very dull or drowsy. And when we try to arouse our attention we often become tense and agitated. So we tend to be either focussed and tense or relaxed and dull.

What’s the solution? Cultivating clarity on the basis of relaxation & focus.

In this session we will look at how we can combine the two – to be relaxed and at the same time focusing clearly on the object or task. For this we will use the practice of mindfulness of breathing focussing our attention on the sensations of the breath at the entrance of the nostrils.

Session 4: Observing Thoughts

Our mind can be our best friend or our worst enemy. Unfortunately in our modern society it often seems to be the latter. We tend to be the slaves of our mind, tormented and often overwhelmed by our thoughts, emotions and memories.

How can we become the masters of our mind? The simple practice of observing thoughts.

In this session we will look at how to use the mind as our object for cultivating mindfulness, specifically how to observe our thoughts and emotions without getting caught up in them. And in the process make our mind our best friend.

Session 5: Resting in Stillness

We get so caught up in appearances whether they be external appearances such as visual objects and sounds or internal objects such as thoughts and emotions that we not aware of the awareness within which they appear. As a result we tend to contract around those appearances and our mind becomes very small and constricted and thus becomes unbalanced and reactive.

What’s the solution? The practice of resting in stillness.

In this session we will make explicit what for most of us goes unnoticed, that is that awareness is taking place in all of our experiences. We will simply do this by turning our awareness away from objects and turning it in upon itself. And simply knowing that we’re aware. And in the process noticing that awareness is completely still and boundless.

Session 6: Stillness in Motion

Even if we try to observe thoughts and emotions we still tend to get swept away by them. They are very ‘sticky’ and our mind easily reacts either getting caught up in them or if they are unpleasant trying to suppress them. Either way we become the slaves of our mind.

What’s the solution? The practice of stillness in motion.

In this session we will combine the practices of observing thoughts and resting in stillness. That is, resting in the stillness of awareness whilst observing the movements of the mind. In this way we anchor ourselves in that open spacious stillness and hence can more easily observe thoughts and emotions without getting caught up in them.

Session 7: Open Awareness

In our daily life our mind is often very tight and constricted just like the water in a small cup. And just as when a small pebble is dropped into that cup the surface of the water is completely disturbed, so too is our mind easily disturbed even when a very small stimulus comes our way.

What’s the solution? Open awareness.

In this session we will expand the stillness in motion practice to also include sensory objects. That is, resting in the stillness of awareness whilst observing all movements of the mind. In this way our mind is like the water in a large lake. When that same pebble is dropped into a large lake is hardly causes a ripple. Similarly through resting in that open spacious stillness we can effectively engage in our daily life activities responding to stimuli without the mind being disturbed.

Session 8: Mindfulness in Daily Life

Mindfulness has become quite popular in our modern society however unfortunately it is often presented without reference to any supporting framework and thus largely stripped of its efficacy. It has been reduced to McMindfulness.

In this session, we will explore one such framework that can help make our cultivation of mindfulness effective. To help us achieve mental balance and well-being.

Read detailed information about the Foundations of Mindfulness Course. 

We offer 20% discount for students, unemployed, and retired. To use this discount, please add the course to the cart, click on Checkout, and in the box “Coupon code” type in “Reduced Course Fee“.