Resource Your Life with the Magic of Mindfulness
A self-paced, supported online course designed to help you experience the transformative power of mindful awareness, cultivate compassion, and create a meditation practice that fits your life.
If any of this resonates with you…
And you're in the right place. This course was created with you in mind.
The Power of Mindfulness
Imagine cultivating greater well-being and contentment from the inside out, through a simple shift in attention. That’s the magic of mindfulness.
Mindfulness meditation is backed by more than 40 years of research, showing it can help reduce stress, anxiety, and depression, while enhancing emotional regulation, focus, and resilience in the face of life’s challenges.
This course offers you practical, research-based tools and techniques to:
Why Mindfulness Meditation Matters
Perhaps you’ve heard that meditation can help, but you're unsure where to begin—or maybe you’ve tried and felt like you “just couldn’t quiet your mind.” Or, you know the benefits, but fitting meditation into your busy schedule seems impossible.
The truth is, making space for meditation doesn’t take away from your life—it adds to it. By practicing mindfulness, you’ll learn to identify what truly matters, letting go of distractions and activities that ultimately don’t add value to your life.
The practices in this course will help you feel calmer, more content and at ease, and more in harmony with the present moment. As you develop your practice, the benefits will ripple into all areas of your life—including your relationships, where mindfulness can help you show up as a steady, compassionate presence for those you love.
Perhaps the most profound benefit of mindfulness meditation is the realization that you are already enough, just as you are—and so is this moment. You don’t need to wait for the future to feel better. Instead, you can discover a sense of peace and acceptance in the present moment by shifting into a more empowered relationship with your thoughts, emotions, and circumstances.
What You’ll Gain from This Course
This course is designed for people who want to cultivate mindfulness and meditation in a way that fits their unique lifestyle. It provides practical support for:
By the end of this course, you'll have the tools to reduce stress, increase emotional resilience, and build a meditation practice that works for your life—whether you have five minutes or an hour to devote to it.
About 18 hours of video and audio content broken down into approximately 100 lessons
Powerful guided practices and reflections to deepen your practice
Downloadable PDF resources
Access to all material for the lifetime of the course - you can retake it as many times as you like
Access to weekly live meditation sessions with Susan and a supportive community of meditators
Introduction
Why Learn From Me?
Welcome to the Course!
Suggestions on How to Work Through the Course
Live Meditation Sessions & Communication
Introduction to Mindfulness Meditation
Overview of Mindfulness Benefits & Foundations
Meditation Posture
Resource Sheet: Posture
Journal Reflection
What Mindfulness Is and Isn't
Visual Meditation: Morning Mist
Helpful Resources to Get Started
Mindfulness Meditation Practice Guide
Meditation Practice Log
When to Meditate
Creating a Meditation Space
How to Stay in Your Safety Zone
Mindfulness of Breathing
Guided Practice: Mindfulness of the Breath
Journal Reflection
Mindful Breathing vs. Calming Breaths
Breathing for Relaxation (4-7-8)
Deeper Dive into Mindfulness Research
Mindful Pause to Recap
Practice Suggestions
Meditation Anchors: Alternatives to the Breath
Resource Sheet: Meditation Anchors
Visual Meditation: Orenda Tufa Flow
Guided Practice: Mindfulness of the Breath #2
Guided Meditation: Standing Meditation
Introduction to Mindfulness of the Body and Sensations
Guided Practice: Body Scan (Shorter Version)
Deeper Dive: Relating Mindfully to Physical Pain
Guided Practice: Managing Physical Pain
Resource Sheet: Mindfulness of Physical Pain
Walking Meditation
Mindful Pause to Recap
Practice Suggestions
Journal Reflections
Guided Practice: Body Scan (Long Version)
Guided Practice: Mindfulness of Breath & Body
Visual Meditation: Balance by the Sea
Guided Practice: Breathing into the Heart
Mindfulness of Feelings & Emotions, Part 1
Guided Practice: Mindfulness of Feelings and Emotions
[Poem] On Hospitality: A Response to Rumi
From My Blog: Let's Have Tea
Mindfulness of Feelings & Emotions, Part 2
Mindfulness and Skillful Means
Deeper Dive: Being with Fear and Other Strong Emotions
Mindful Pause to Recap
Practice Suggestions
Journal Reflections
Guided Meditation: Mountain Meditation
Guided Practice: Magic Breaths
Introduction to Mindfulness of Thoughts
Instructions for Guided Practice
Guided Practice: Mindfulness of Thoughts (Shorter)
Challenging Limiting Thoughts & Beliefs
Guided Practice: Arising of Thoughts (Longer)
Deeper Dive: The Work of Byron Katie
Mindful Pause to Recap
Practice Suggestions
Visual Meditation: Just One Thought
Journal Reflections
Guided Practice: Central Practice of Mindfulness
Bonus Guided Practice: Beditation
Visual Meditation: Autumn Leaves Letting Go
Guided Practice: Breathing with Spaciousness
Introduction to Lovingkindness Practice
Guided Practice: Lovingkindness Meditation
From My Blog: The Stream of Lovingkindness
Mindful Pause to Recap
Practice Suggestions
Journal Reflections
Guided Practice: Another Lovingkindness Meditation
Visual Meditation: Autumn Leaf Flow
Touching-In Meditation
Introduction to Mindful Self-Compassion
Guided Practice: Affectionate Breathing
Alchemizing Emotions with RAIN
From My Blog: Resting in RAIN and Sea
Guided Practice: RAIN of Self-Compassion
Reflections from my Vlog: Cottonwood Leaves
Practice Suggestions
Journal Reflections
Mindful Pause to Recap
Visual Meditation: River Garden Float
Mindfulness Bell Practice
Download: Mindfulness Bell Practice
Integrating Mindfulness in Daily Life, Part 1
Integrating Mindfulness in Daily Life, Part 2
Integrating Mindfulness in Daily Life, Part 3
Mindful Eating
Media Mindfulness
Meditation Apps
Download: Meditation Apps
Visual Meditation: Gerry Island Sunrise
Guided Practice: Kind Eyes, Soft Body, Warm Heart
A Message from Susan
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. In addition to the course content, you will have access to live meditation sessions with Susan and a supportive community of other meditators.
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 at least 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- to 10-week journey. However, you can take as long as you like to work through the lessons and engage with the practices. To get the most from the course, 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 an immersive nature visual meditation is included in each module. 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 via email and by attending live meditation sessions that are offered weekly on Zoom. The instructor is also available for 1:1 mindfulness mentoring or coaching 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.
Although mindfulness can feel therapeutic, it is NOT therapy. Any sharing that takes place during a live group session or 1:1 mentoring or coaching session 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. Please understand that the instructor offers mindfulness instruction and mentoring and does not provide medical and/or psychological care, diagnose or treat disease any condition or illness, prescribe medication, or perform the functions of clinical occupations.