How to Meditate

It’s a chaotic world out there full of traffic jams, daily irritants and outside pressures, but what happens inside the mind can be as serene as a mountain lake--if that’s what you want.

In less than 20 minutes a day, develop the tools necessary to build your daily meditation practice and:
• Relieve Anxiety
• Find Clarity of Mind
• Make Your Brain More Powerful
• Be Chill and Cool
• Enhance Overall Well-Being
• Actually Be Happier

In this super accessible 14-day guide led by Mark & Bill from VUmind Meditation Training, develop the skills to meditate and learn how the breath can lead to a much richer, more satisfying way of life.

Class Overviews
Class1
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The Internal Selfie
Runtime:
18:33
Teachers:
Mark Williams, Bill Filter

Begin turning your attention inward by learning about the Internal Selfie. After taking a snapshot of the landscape inside, practice the Belly Breath Superset to relax the body and prepare the mind for meditation.

Class2
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The Body Electric
Runtime:
23:03
Teachers:
Mark Williams, Bill Filter

Practice using the Belly Breath Superset as the ON/OFF switch for the fight or flight response in your Body Electric; then the Contact Exercise introduces our first classic meditation and we begin training our attention to focus, rest and settle deeply on the sensations in our body.

Class3
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Dimmer Switch
Runtime:
20:43
Teachers:
Mark Williams, Bill Filter

Everyday life is more nuanced than just black or white, and it's the same with our nervous system. Learn to modulate your nervous system by using Chi Gong practices to activate and deactivate your internal state. Take a snapshot - an Internal Selfie - and see how standing meditation changes your interior landscape.

Class4
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Tool Box
Runtime:
22:13
Teachers:
Mark Williams, Bill Filter

With a variety of tools in our meditation Tool Box, it's time to review them all with an eye to maintaining a good, quality practice that keeps us in the optimal zone for meditation practice.

Class5
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Murky Depths
Runtime:
22:51
Teachers:
Mark Williams, Bill Filter

The big debris is clearing out and now it's time to work with the mind direct. Ride the Breath and the smaller sediment - the thoughts and emotions whirling about - begin settling on their own. This simple act, repeated again and again, is the practice of meditation.

Class6
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Microtelescopic
Runtime:
21:24
Teachers:
Mark Williams, Bill Filter

The clear and focused mind has a very particular "feel" to it. By resting your attention on the breath and, when it drifts, gently bringing it back to Ride the Breath again, you develop the ability to maintain concentration and clarity at home, at work or at play.

Class7
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Splish Splash
Runtime:
20:04
Teachers:
Mark Williams, Bill Filter

Tune into the benefits of restful sleep with the Deep Recalibration exercise, an exercise that systematically releases tension and discomfort head-to-toe. Take care of yourself. Sleep better! Meditate Now!

Class8
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Smiley Mind
Runtime:
23:08
Teachers:
Mark Williams, Bill Filter

A Harvard study shows that a wandering, unfocused mind is an unhappy mind. As you practice, you learn that a focused mind is a Smiley Mind. Having discovered what high quality practice feels like, we increase quantity and settle more deeply into the natural clarity of mind. Like a surfer on a wave, hit the groove!

Class9
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Practice Perfect
Runtime:
21:35
Teachers:
Mark Williams, Bill Filter

Attention and awareness are the muscles you strengthen when you train the meditating mind. Like going to the gym, daily practice keeps us tone and lean, present in the "Here and Now." Awareness, attention. Recognizing and Returning. Meditate now and transform.

Class10
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Everybody, Everywhere, Everytime
Runtime:
23:05
Teachers:
Mark Williams, Bill Filter

You've got a solid practice, time to get creative…anywhere, anytime take an internal selfie. Count breaths when you go for a walk, Ride the Breath at the gym or when you're waiting in line. Every breath is an opportunity to train the mind so challenge yourself.

MEDITATE NOW!

Class11
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Lose Your Training Wheels
Runtime:
23:37
Teachers:
Mark Williams, Bill Filter

Like learning to ride a bike, learning the skills of ATTENTION and AWARENESS requires training wheels at first. Once you've stabilized your practice, you can release some support, now counting simply "One" on each exhale to stay in the "Here and Now".

Class12
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The Big Payback
Runtime:
17:55
Teachers:
Mark Williams, Bill Filter

Studies point to the benefits of consistent meditation practice, including a Right/Left Shift in the brain with a resulting increase in feelings of wellness, positivity and happiness. Settle into the mind training today and enjoy The Big Payback of your hard work.

Class13
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Joyful
Runtime:
21:06
Teachers:
Mark Williams, Bill Filter

The power of meditation doesn't come from doing more, it comes from doing less. You relax, you slow down, you finally meet your life experience face-to-face rather than chasing after it. This is what "being present" means. This is JOYFUL.

Class14
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Balancing Act
Runtime:
19:38
Teachers:
Mark Williams, Bill Filter

Success! The end of the beginning of your meditation journey arrives. The Big Fundamentals are in place and you can move through the world differently, from the inside out rather than outside in. A richer life beckons...commit to it and step through the door.

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