Does this sound familiar?

  • Your mind is constantly racing and you can’t seem to quiet it down.
  • The demands of modern life feel overwhelming, and stress is taking its toll.
  • You wake up in the middle of the night, ruminating and losing precious sleep.
  • A harsh inner critic is making it hard to feel good about yourself.
  • You long for more peace, but life’s distractions keep pulling you away.
  • Your demanding job or schedule leaves you feeling drained and anxious.
  • You struggle to connect with people whose views differ from your own – and feel there must be a better way than shutting them out.


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:

  • Cultivate a calm, steady mind in the midst of chaos.
  • Navigate daily stresses with more ease and clarity.
  • Awaken compassion and presence, especially during difficult moments.
  • Transform suffering into an opportunity for growth and presence.
  • Free yourself from overthinking and limiting beliefs.
  • Respond with wisdom instead of reacting impulsively.
  • Extend kindness to yourself, as well as others.


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:

  • Steadying your mind and stepping out of the constant stream of thoughts and emotions.
  • Connecting with the present moment, where your true power lies.
  • Finding peace not by becoming someone else—but by embracing who you are right now.


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.

A more vibrant life awaits you.

Are you ready to take the next step in your personal and spiritual evolution?

Yes! Sign me up!

When you enroll in the course, you will receive:

  • About 20 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

Course curriculum

  • 1

    Welcome

    • Introduction

    • Why Learn From Me?

    • Welcome to the Course!

    • Suggestions on How to Work Through the Course

    • Live Meditation Sessions & Communication
  • 2

    Introducing Mindfulness

    • 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
  • 3

    Getting Started with Your Practice

    • 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
  • 4

    Beginning with Breath

    • 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
  • 5

    Being with the Body

    • 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
  • 6

    Freedom from Feelings

    • 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
  • 7

    Waking from the Trance of Thought

    • 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
  • 8

    Supercharging with Heartfulness

    • Guided Practice: Breathing with Spaciousness

    • Introduction to Lovingkindness Practice

    • Guided Practice: Lovingkindness Meditation

    • From My Blog: The Stream of Lovingkindness

    • Deeper Dive: Lovingkindness for Difficult People

    • Mindful Pause to Recap

    • Practice Suggestions

    • Journal Reflections

    • Guided Practice: Another Lovingkindness Meditation

    • Visual Meditation: Autumn Leaf Flow
  • 9

    Nourishing with Self-Compassion

    • 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
  • 10

    Engaging the Magic in Daily Life

    • 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
  • 11

    Thank You For Your Practice

    • A Message from Susan

Focus on what matters most.

Are you ready to have a more empowered relationship with your mind?

Enroll now

Meet the Instructor

Susan Meyer

Susan weaves together nature photography, writing, mindful awareness, and energy work to support presence, awakening, and well-being. As a contemplative creative, her work is nourished by a vibrant blend of life experience, formal education, and a lifelong commitment to self-evolution. Her deep interest in the nature of consciousness and appreciation of the natural world infuse her art and teaching. Susan seeks out transformative moments—angles that open us to the luminosity of our essential nature. Mindfulness is the thread that runs through the heart of everything Susan does. With nearly 40 years of meditation practice and guidance from spiritual mentors, she has trained extensively with Tara Brach and Jack Kornfield, completing their Mindfulness Meditation Teacher Certification and Mindfulness Mentor Training programs. She maintains an active teaching schedule and is a teacher on the Insight Timer meditation app. Susan practices with a sangha in the tradition of Zen master, Thich Nhat Hanh and is a Reiki master practitioner in the Usui/Tibetan tradition. Susan spent over a decade as an early childhood educator, where she developed research-based mindfulness curricula. She holds degrees in education, psychology, and spiritual studies and continues to integrate these fields in her teaching.

A Message from Susan

Why Learn from Susan?

  • Training & Experience

    In addition to 35 years of meditation experience, Susan completed intensive mindfulness meditation teacher and mentor training that is considered the gold standard in the field and is a trauma-informed practitioner.

  • Caring Connection

    Along with her nurturing, affirming teaching style, one of the benefits of working with Susan (as opposed to well-known meditation teachers with large followings) is the caring connection that leaves you feeling truly supported, known, and valued.

  • Nurtured by Art & Nature

    Susan is a nature photographer who infuses instruction with images and metaphors from the natural world. Her weaving of photography, mindful awareness, nature-inspired stories, and poetry supports presence, awakening, and well-being.

Student Testimonials

Feeling more rested

Heidi K.

You're able to drop my anxieties to zero. You are teaching me to observe my inner beast rather than battle it - which allows me to get back to sleep when I wake up during the night.

Engaged from the first lesson

Kimberly L.

Susan’s mindfulness meditation course offers a well-organized and compassionate understanding to those who are new to and experienced in meditation. From the first class one feels engaged in the practice, encouraged to meditate on your own while looking forward to the next session.

So much useful information

Laura C.

Susan is a gifted teacher. She was very easy to follow and was always able to clarify if there were questions. The guided meditations were perfect, and she shared so much useful information.

Calming presence

Carol S.

I appreciated Susan’s peaceful and present demeanor, emphasis on compassion, and humor. Her calming voice, intelligence, and the plethora of resources she shared were terrific. When she teaches, it truly comes from a place of compassion and giving.

Calms my busy mind

Linda W.

I cannot thank you enough for today’s class. I have been wanting to take a mindfulness meditation course and finally enrolled - and I'm so glad I did! I have been known to be “busy in the head” for so long that I really have not known any other way to be. You are so inspiring that I found myself practicing several times after yesterday's session and feeling much calmer!

A kinder voice in my head

Lori L.

You have offered such an influential education for my psyche, emotions, thoughts and ultimately my brain. You have given balanced researched information from study and obvious practice...and a willingness to offer extended explanations to questions. Such a gift. Thank you! I hear YOUR nurturing voice when I meditate on my own.

The wise friend you've always wanted

Christy T.

Taking Susan's course is like having a wise, compassionate friend on your journey to inspire you and cheer you on. She makes mindfulness meditation more relatable, accessible, and inviting.

Recommited to my meditation practice

Jen M.

I'd meditated daily for a while but was having trouble staying with it during some big life transitions. This is just what I needed to get back to daily meditation, especially because of your nurturing, affirming teaching style.

Helped us navigate unprecedented challenges

Michelle B.

My husband and I are so thankful that we were able to take your mindfulness course. It helped us navigate an unprecedented time in our lives. He has incorporated your techniques into his daily routines, and I find myself breathing consciously at the most surprising and opportune moments.

Feeling more rested

Heidi K.

You're able to drop my anxieties to zero. You are teaching me to observe my inner beast rather than battle it - which allows me to get back to sleep when I wake up during the night.

Engaged from the first lesson

Kimberly L.

Susan’s mindfulness meditation course offers a well-organized and compassionate understanding to those who are new to and experienced in meditation. From the first class one feels engaged in the practice, encouraged to meditate on your own while looking forward to the next session.

So much useful information

Laura C.

Susan is a gifted teacher. She was very easy to follow and was always able to clarify if there were questions. The guided meditations were perfect, and she shared so much useful information.

Calming presence

Carol S.

I appreciated Susan’s peaceful and present demeanor, emphasis on compassion, and humor. Her calming voice, intelligence, and the plethora of resources she shared were terrific. When she teaches, it truly comes from a place of compassion and giving.

Calms my busy mind

Linda W.

I cannot thank you enough for today’s class. I have been wanting to take a mindfulness meditation course and finally enrolled - and I'm so glad I did! I have been known to be “busy in the head” for so long that I really have not known any other way to be. You are so inspiring that I found myself practicing several times after yesterday's session and feeling much calmer!

A kinder voice in my head

Lori L.

You have offered such an influential education for my psyche, emotions, thoughts and ultimately my brain. You have given balanced researched information from study and obvious practice...and a willingness to offer extended explanations to questions. Such a gift. Thank you! I hear YOUR nurturing voice when I meditate on my own.

The wise friend you've always wanted

Christy T.

Taking Susan's course is like having a wise, compassionate friend on your journey to inspire you and cheer you on. She makes mindfulness meditation more relatable, accessible, and inviting.

Recommited to my meditation practice

Jen M.

I'd meditated daily for a while but was having trouble staying with it during some big life transitions. This is just what I needed to get back to daily meditation, especially because of your nurturing, affirming teaching style.

Helped us navigate unprecedented challenges

Michelle B.

My husband and I are so thankful that we were able to take your mindfulness course. It helped us navigate an unprecedented time in our lives. He has incorporated your techniques into his daily routines, and I find myself breathing consciously at the most surprising and opportune moments.

Feeling more rested

Heidi K.

You're able to drop my anxieties to zero. You are teaching me to observe my inner beast rather than battle it - which allows me to get back to sleep when I wake up during the night.

A simple shift makes a huge difference.

Are you ready to resource your life with the magic of mindfulness?

I'm ready!

FAQ

  • Is this a live course, or can I work through it on my own?

    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.

  • How often will the course content be released?

    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.

  • How long does it take to complete the course?

    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.

  • How are the lessons formatted?

    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.

  • How do I access the course materials?

    After enrolling, simply sign in to Thinkific, and the course portal will be on your student dashboard.

  • Will I be able to interact with the instructor?

    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).

  • How long will I have access to the course?

    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.

  • Is mindfulness therapy?

    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.

Return home

to the present moment, where your true power lies.

Get started now