8 Week Course

Week. 1 Introduction to Unified Mindfulness

• See Hear Feel (SHF) technique

• Using Noting and Labelling of See (sights and visual thoughts), Hear (sounds and inner talk) and Feel (sensations and emotions) to develop concentration, clarity and equanimity. This practice also promotes states of deep concentration by being in the moment and observing distractions before they turn into mind wandering. 

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Week. 2 Observing the Inner World 

• turn the awareness of thoughts and emotions into meditation

• cultivate presence despite physical and mental distractions

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Week. 3 Grounding in the Outer World

• use sights, sounds and sensations to anchor yourself in the present moment

• transition from using a meditation object to being present without any support 

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Week. 4 Cultivating Tranquility

• Feel Rest technique

• learn to cultivate restful states 

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Week. 5 Experiencing Change

• realizing impermanence at an experiential level

• Feel Flow technique

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Week. 6 Creating Positivity

• Feel Good technique

• "Gone" technique, noting the transience of everything

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Week. 7 Applying Mindfulness to Inner Windows and Walls (Opportunities & Obstacles)

• Practice strategies to work with pleasant and unpleasant experience and to accelerate growth through practice

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Week. 8 Wrap Up

• Revision of all techniques

• Practice options and strategies