Resource Your Life with the Magic of Mindfulness
Self-paced, supported online course for experiencing the transformative power of mindful awareness and compassion and developing a meditation practice that works for you.
If you relate to any of these statements...
And you're in the right place. This course was made for you.
Far greater well-being and contentment can be cultivated from the inside out through the "magic" of mindfulness: a simple shift in attention that makes a world of difference.
More than four decades of research indicates that mindfulness meditation benefits people suffering from depression, anxiety, emotional regulation, distractibility, high sensitivity, and difficult life transitions.
This course is designed to provide you with valuable, research-based mindfulness skills and tools to help you to:
Perhaps you’ve heard that meditation can be helpful but don’t know where to start because there’s so much information out there. Maybe you’ve tried to meditate in the past but couldn’t quiet your mind – and decided you weren’t cut out for it. Or you want to meditate but don’t know how to fit it into your busy life.
Mindfulness meditation isn’t about making your mind blank. That’s a common misconception. It's about having a different, more empowered relationship with whatever arises within or around you. Every time you notice your mind has wandered is a moment of mindfulness that deepens the pathway back to presence and gradually changes your brain and your experience of life for the better.
It might surprise you to learn that taking time for meditation will actually save you time by helping you to distinguish between what matters most and what isn't ultimately that important.
Adopting the simple practices presented in this course can help you feel happier, less stressed, more content and at ease, and able to "be with" rather than react to whatever life serves up. What's more: the benefits of your meditation practice will ripple into all your relationships. With mindfulness as a refuge, you can be a steady, calm presence for your loved ones during stressful times.
Whereas mindfulness meditation can help you to feel better in many ways, perhaps the most profound benefit is the realization that you're already enough, just as you are. Instead of aspiring to feel better in the future, you can feel better right here in the present moment - not by becoming or having more but by having a friendlier relationship with "what is" and cutting through the stories that block inner peace.
This course, which can be done on your own, at your leisure, provides practical support for steadying your mind, stepping out of the addictive stream of thoughts and emotions, and opening into the present moment
...which is where your true power lies.
More than 10 hours of video and audio content broken down into approximately 100 bite-sized lessons
Powerful guided practices and reflections to deepen your practice
Downloadable resources in PDF format
Two group mentoring calls (recorded so you can listen anytime)
Lifetime access to all course material. The entire course is yours to keep, so you can retake it as many times as you like.
Peer support and guidance from Susan in a private Facebook group. (This is absolutely optional, and you don’t need to be on Facebook at all to get the most out of this course.)
Introduction
Why Learn From Me?
Welcome to the Course!
Suggestions on How to Work Through the Course
Live Calls, Meditation Sessions & Communication
Guided Practice: Grounding Meditation
Live Call #1
Live Call #2
What is Mindfulness?
What Mindfulness Is and Isn't
Foundational Attitudes
Benefits of Mindfulness Meditation
Mindfulness Research: Deeper Dive
Meditation Posture
Download: Posture
Meditation Anchors
Download: Meditation Anchors
Journal Reflection
Guided Practice: Kind Eyes, Soft Body, Warm Heart
Visual Meditation: Morning Mist
When to Meditate
Creating a Meditation Space
Meditation Apps
Meditation Apps Continued
Download: Meditation Apps
Ongoing Live Meditation Sessions
Helpful Resources to Get Started
Mindfulness Meditation Practice Log
Meditation Apps
Introduction to Mindfulness of the Breath
Mindful Breathing vs. Calming Breaths
Guided Practice: Mindfulness of the Breath
Journal Reflection
Mindful Pause to Recap
Home Practice Suggestions
Guided Practice: Standing Meditation
Introduction to Standing Meditation
Introduction to Mindfulness of the Body and Sensations
Working with Pain
Guided Meditation: Body Scan (Shorter Version)
Body Scan Reflection & Tips
Mindful Pause to Recap
Home Practice Suggestions
Journal Reflections
Guided Meditation: Body Scan (Long Version)
Walking Meditation
Guided Practice: Mindfulness of Breath & Body
Guided Practice: Breathing into the Heart
Introduction to Mindfulness of Feelings and Emotions
Benefits and the Nature of Feelings and Emotions
Practicing Mindfulness of Feelings and Emotions
The Two Arrows
Response to Rumi
Fear
From My Blog: Let's Have Tea
Mindfulness and Skillful Means
Guided Practice: Mindfulness of Feelings and Emotions
Mindful Pause to Recap
Home Practice Suggestions
Journal Reflections
Guided Meditation: Mountain Meditation
Guided Practice: Listening Presence
Guided Practice: Magic Breaths
Introduction to Mindfulness of Thoughts
Practicing Mindfulness of Thoughts
Challenges & Barriers
Challenging Limiting Thoughts & Beliefs
Clarification & Summary
Deeper Dive: The Work of Byron Katie
Instructions for Guided Practice
Guided Practice: Mindfulness of Thoughts 1
Mindful Pause to Recap
Visual Meditation: Just One Thought
Home Practice Suggestions
Journal Reflections
Guided Practice: Mindfulness of Thoughts 2
Guided Practice: Arising of Thoughts
Guided Practice: Central Practice of Mindfulness
Guided Practice: Breathing with Spaciousness
Introduction to Lovingkindness (Metta)
Motherhood Metta
Practicing Lovingkindness
Benefits of Lovingkindness Practice
Lovingkindness Barriers and Misconceptions
More Thoughts on Lovingkindness Practice
If Grief Arises
Guided Practice: Lovingkindness Meditation
Mindful Pause to Recap
Home Practice Suggestions
Journal Reflections
Guided Practice: Another Lovingkindness Meditation
Touching In Meditation
Introduction to Self-Compassion
Essential Elements of Self-Compassion
Self-Compassion Research
Cultivating Self-Compassion
Alchemizing Emotions with RAIN
From My Blog: Resting in RAIN and Sea
Guided Practice: Affectionate Breathing
Guided Practice: RAIN of Self-Compassion
From my Vlog: Cottonwood Leaves
Home Practice Suggestions
Journal Reflections
Mindful Pause to Recap
Mindfulness Bell Practice
Download: Mindfulness Bell Practice
Integrating Mindfulness in Daily Life
Mindfulness of Technology
Mindfulness Through the Day
More Mindfulness Through the Day
Mindful Eating
Are you ready to have a more empowered relationship with your mind?
Susan Meyer
Are you ready to resource your life with the magic of mindfulness?
The lessons are prerecorded, so you can work through them at your own pace. You can take as long as you want to complete the course. You will have access to a private, online group of current and former course participants, for mutual support.
You will have access to the entire course from the first day. However, to get the most out of it, you are strongly encouraged to spend a full week on each module and not "work ahead". This will allow you to work through the lessons at an easy pace and become familiar with each "foundation" of mindfulness meditation and related practices before moving on to the next one.
The course was envisioned as an 8-week journey. However, you can take as long as you like to work through the lessons and work with the practices. It is not recommended to complete it in less than 8 weeks.
Every module contains a number of lessons, some guided practices, questions for personal reflection, and module recaps. Most of the actual lessons are presented in video format. The guided practices are primarily audio. The module recaps and questions for personal reflection are presented as text. There are also some printable PDFs and visual meditations. The lessons are presented in an easy-to-follow, linear format that keeps track of your progress.
After enrolling, simply sign in to Thinkific, and the course portal will be on your student dashboard.
Yes. You will be able to communicate with the instructor through the private, online group and through email. If you take the course during a "live round" (offered periodically), you also will be able to participate in two live mentoring calls. If you cannot participate in the live call, you are welcome to submit questions to be answered during the call - and you will receive a replay link. (If you're not participating in a live round, you will have access to recordings of past calls.) The instructor is also available for 1:1 mindfulness mentoring sessions (extra fee).
The course is yours to keep. You can retake it as many times as you'd like and will have access to any updated course material. As long as the course exists, you will have access to it.
If other participants are interested, a Google (email) group can be set up as an alternative to the private Facebook group. Rest assured, participation in the Facebook group is not at all necessary to derive maximum benefit from the course. It's just an option for those who are interested.
Although mindfulness can feel therapeutic, it is NOT therapy. Any sharing that takes place during a live call, 1:1 coaching, or in an online group is an opportunity to share what’s going on in the present moment or during meditation practices. Unlike therapy, mindfulness does not get into exploring the past or any stories about what's happening. Mindfulness is about here-and-now, present-focused awareness. Therapy can be a valuable partner with mindfulness. If you have a therapist, some of what comes up in mindfulness meditation practice/reflection could be brought it into your therapy.