Sit Down And

How to Make the Most of This Course

42-Day Practice Journal

1.2 Setting Up for this Course

1.3 Why Invest in a Meditation Practice?

1.4 Clarify Your Motivations

1.7 Being Kind to Yourself

1.8 Planning and Closing

2.1 Welcome, Practice Reflection, and Coaching

2.2 Tips for Building a Consistent Practice

2.3 Skills Explanation: Observation

2.4 Guided Meditation Instructions: Observation

2.5 Positive Reinforcement

2.6 Planning, Integration Exercise, and Closing

3.1 Welcome, Practice Reflection, and Coaching

3.2 Working with Sleepiness

3.3 Skills Explanation: Balance

3.4 Guided Meditation: Noticing Reactions and Practicing Balance

3.5 Working with Distraction

3.6 Planning, Integration Exercise, and Closing

4.1 Welcome, Practice, Reflection, and Coaching

4.2 Can I Justify Time for This?

4.3 Skills Explanation: The Three Skills and Mindfulness

4.4 Guided Meditation Instructions: Combining Focus, Observation, and Balance

4.5 Recognizing the Quality of Your Attention + Checking In

4.6 Planning, Integration Exercise, and Closing

5.1 Welcome, Practice Reflection, and Coaching

5.2 Skills Explanation: Observing Mental Images and Mental Talk

5.3 Guided Meditation Instructions: Observing Mental Images and Mental Talk

5.4 Finding a Sense of Progress in Your Meditation Practice

5.5 Planning, Integration Exercise, and Closing

6.1 Welcome, Practice Reflection, and Coaching

6.2 Skills Explanation: Ongoing Development of the Three Skills

6.3 Guided Meditation Instructions: Welcoming All Experience

6.4 Sitting Longer and Strong Emotions

6.5 Planning, Integration Exercise, and Closing