Welcome the to course and learn why to meditate with Tranquil Mind

Welcome & Why Meditate

Module Overview

This opening module introduces the foundation of why we meditate (the Four Noble Truths), and covers the practical benefits of meditation practice. We also discuss some of the benefits of meditation, and common changes that people experience. 

Practice Exercise: Reflection Journal

Purpose: Connect with your personal reasons for starting this practice and recognize the First Noble Truth in your own life.

Time needed: 10–15 minutes

Mindfulness & Meditation Basics

Practice Exercise: The Comparison Experiment

Purpose: Experience the difference between forced concentration and the Tranquil Mind approach firsthand.

Before we dive into loving-kindness, let me explain a concept that’s going to be really important: the object of meditation.

An object of meditation is simply what you rest your attention on during meditation. 

Practice Exercise: 10-Minute Self-Loving Kindness

Purpose: Experience generating and sustaining the feeling of loving-kindness for yourself.

Time needed: 10 minutes

In the last module, you learned how to generate the feeling of loving-kindness for yourself. 

Now I’m going to introduce you to the person who will become the main focus of your practice for the next several months: your Spiritual Friend.

Purpose: Select your Spiritual Friend and complete your first full two-part session.

Time needed: 30 minutes (plus time to choose)

In this video, we'll talk about how to deal with distractions and when your mind wanders during meditation. 

In this module, we'll discuss what to do when your mind wanders. 

This exercise will help you understand what to do when your mind wanders during meditation. 

In this video, we discuss what the 6Rs are, how to use them, and why they're so effective.

In this module, we'll discuss the 6Rs - the heart of the practice. 

Practice Exercise: 6Rs Breakdown & Counting

Purpose: Build muscle memory for the 6Rs and experience the relief of the Relax step directly.

Time needed: 30 minutes total (two 15-minute exercises)

Please watch video 7a

Please watch the video for part 2 

Please watch this video to see the whole practice in action

Please read the attached PDF. 

Please read the attached PDF.

This guide should be printed out and used to help you when starting out your meditation practice. 

Please watch this video to understand the difference between Tranquil Mind and other practices. 

Please watch this video to see Tranquil Mind in action. 

Exercise on letting go of other practices

Please review and print out the PDF to help you get started with Tranquil Mind

Please watch the video on best practices for success

 Best Practices For Success

Please watch the video Natural Signs Of Progress

Please read the PDF Signs Of Progress

Read the PDF on adding walking meditation to your practice 

Please watch the video on Breaking Down The Barriers

This module discusses Breaking Down The Barriers and when to do this exercise. 

Please watch the video on The Six Directions

Welcome to Module 12. If you’re here, it means you’ve been practicing consistently, you’ve mastered your work with your Spiritual Friend, and you’ve completed Breaking Down the Barriers. That’s a real accomplishment. Take a moment to appreciate how far you’ve come.