Introductory Course

INTRODUCTORY COURSE
SECTION 1 OF 4
GETTING STARTED
START HERE
Discover how meditation can change your experience of the world.
4m 14s
Meditation 1
Learn to pay close attention to your breath, and let sounds and sensations pass.
8m 45s
The Logic of Practice

Explore the importance of living an examined life and how meditation can help.
6m 39s
Meditation 2
Follow your breath from beginning to end, and recognize the process of thinking.
11m 6s
Mental Training
Learn how it’s possible to improve the quality of your mind through meditation.
6m 30s
SECTION 2 OF 4
BEING PRESENT IN YOUR LIFE
Meditation 3
Notice the raw sensations in your body, and let everything be exactly as it is.
10m 35s
Begin Again
Understand the benefits of starting fresh in each moment.
3m 32s
Meditation 4
Focus on the sounds around you and let them be objects of awareness.
10m 26s
What Is Mindfulness?
Clarify your understanding of mindfulness and explore how it develops in stages.
15m 44s
Meditation 5
Recognize any discomfort in your body, and experiment with not moving.
9m 55s
Don't Meditate Because It's Good for You

Learn why meditation is about much more than simply feeling good in the moment.
6m 48s
Meditation 6
Pay special attention to your thoughts while including all other sensations.
10m 20s
What is Progress in Meditation?

Learn how to identify what progress looks like in meditation.
5m 16s
Meditation 7
Notice your visual field, the energy state of your body, and emotions.
10m 6s
The Cure for Boredom

Investigate how boredom can simply be a failure to pay attention.
4m 58s
Meditation 8
Experiment with mental noting while connecting your attention to the breath.
10m
The Last Time

Understand how recognizing the truth of impermanence can improve your life.
4m 37s
SECTION 3 OF 4
BREAKING THE SHACKLES OF THOUGHT
Meditation 9
Explore your awareness of sensations, and notice how they arise and pass away.
10m 12s
The Necessity of Thought

Examine the power of ideas and the impact that they have on the world around us.
3m 30s
Meditation 10
Consider the possibility that there is no "you" in the center of experience.
12m 25s
The Power of Thought

See how thought creates most of human culture, and how it runs our lives.
4m 29s
Meditation 11
Practice with your eyes open, and drop any identification with thought.
12m 53s
The Veil of Thought

Discover how mindfulness can help you find relief from constant mental chatter.
2m
Meditation 12
Discover how thoughts and strong emotions can alter experience.
15m 40s
The Social Self

Learn how mindfulness can help us navigate less-than-happy social situations.
7m 18s
Meditation 13
Notice how thoughts, sensations, and sounds appear all on their own.
11m 5s
The Art of Doing Nothing

Discover why real mindfulness is effortless.
9m 2s
Meditation 14
Use your attention as a flashlight to focus on different parts of your body.
11m 26s
Spiritual Materialism
Explore a common pitfall of meditation and spiritual practice.
6m 47s
Meditation 15
Notice the feeling of being inside your head, and see if that's truly your point of
view.
11m 14s
Consciousness
Understand how consciousness is the one thing in the world that cannot be an
illusion.
5m 37s
Meditation 16
Deepen your understanding by revisiting the key concepts of meditation practice.
10m 39s
Gratitude
Learn the power of gratitude and explore how to invoke it in your daily life.
3m 25s
SECTION 4 OF 4
DISPELLING THE ILLUSION OF THE SELF
Meditation 17
Practice with open eyes and notice how every sensation arises in consciousness.
13m 49s
Having No Head
See how a simple yet radical exercise can help you experience the world anew.
15m 23s
Meditation 18
Examine various objects in your visual field to see if they're really separate.
11m 16s
What is Real?
Listen to Sam clarify his ideas about consciousness and first-person experience.
11m 8s
Meditation 19
Feel compassion for yourself and others with Metta (loving-kindness) practice.
14m 4s
Mindfulness & Meaning

Explore an age-old question: "What is the meaning of it all?"
12m 9s
Meditation 20
Learn to accept things as they are and gain freedom in each moment.
12m 16s
You Can't Get There From Here

Consider the paradox at the heart of meditation practice.
7m 7s
Meditation 21
Explore the space behind your eyes and refrain from identifying with thought.
10m 31s
The Nature of the Self

Examine how the ego can create a tremendous amount of unnecessary suffering.
8m 25s
Meditation 22
Connect with all sensations and practice choiceless awareness.
10m 40s
The Mystery of Being

See how meditation is the ability to experience things clearly, before concepts.
9m 2s
Meditation 23
Pay attention to the cloud of physical sensations, and look for your self.
12m 11s
Looking for What's Looking

Clear up any confusion you feel when you're asked to "look for what's looking."
8m 15s
Meditation 24
Provoke a negative thought and pay close attention to what happens.
10m 9s
Self & Other

Study the connection between your sense of self and your relationship to others.
8m 14s
Meditation 25
Learn how to change the feeling tone of experience with a simple exercise.
10m 41s
Alone with Others

Practice meditating in public while observing the feeling of "self."
7m 32s
Meditation 26
Practice looking for "the self" and notice the feeling of subject-object duality.
10m 6s
Looking in the Mirror

Explore the illusion of the self directly with this guided exercise.
10m 1s
Meditation 27
Look for the thinker and let all thoughts pass away.
10m 38s
Space, Time, & Attention

Consider what is real, what exists, and what actually matters in this moment.
9m 3s
Meditation 28
Review the fundamentals of mindfulness and notice what your mind is like.
12m 50s

Introductory Course

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INTRODUCTORY COURSE

The Logic of Practice

Don't Meditate Because It's Good for You

What is Progress in Meditation?

The Cure for Boredom

The Last Time

The Necessity of Thought

The Power of Thought

The Veil of Thought

The Social Self

The Art of Doing Nothing

Mindfulness & Meaning

You Can't Get There From Here

The Nature of the Self

The Mystery of Being

Looking for What's Looking

Self & Other

Alone with Others

Looking in the Mirror

Space, Time, & Attention

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