Clearly Knowing Meditation: Foundations & Guided Practices

Course Overview

This course introduces you to meditation in a simple, practical, and effective way. Starting with the fundamental concepts of why, what, and how to meditate, it moves into guided practices designed to cultivate awareness, clarity, and embodiment. Learn to witness your thoughts, emotions, and body sensations without attachment, gain inner harmony, and develop a mindful approach to life.

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Module 1 — Meditation: Why, What And How?

An introduction to meditation with its three key aspects: Why? (Intention), What? (Attention) & How? (Attitude/Approach). Without a clear understanding of our intention, attitude and approach, we might approach meditation in a wrong way. So Buddha instructs "right" view, intention, effort, etc. to make a right mindful journey.

Module 2 — Clearly Knowing Meditation: An Introduction

An introduction to Clearly Knowing meditation, which is a simple breathing based mindfulness meditation with clearly-knowing labeling technique to bring non-attached, non-identified awareness. We usually experience all our thoughts, emotions and feelings in an entangled way, so we lose clarity and they dictate our lives. This about learning to witness them clearly. It includes a guided meditation (starts at 2:22).

Module 3 — Clearly Knowing Meditation (Simple Mindfulness Meditation)

Guided instruction. Sitting comfortably: being Grounded, Uplifted, with a Strongback but not stiff & Open heart. Bring awareness to breathing with three labelings: (1) As you breathe in, you say to yourself, "Breathing in, I know that I'm breathing in", (2) As you breathe out, say, "Breathing out, I know that I'm breathing out" & (3) Whenever you notice that the mind is distracted, simply acknowledge it & label it as "Thinking" & bring the mind back to breathing without any judgments.

Module 4 — Body Scan Meditation: An Introduction & Guided Meditation

It includes guided meditation (starts at 5:02). For the most part, we are living in our head disconnected from the body addicted to compulsive thinking. Further we accumulate our repressed emotions and feelings in the body creating numbness, disharmony and fragmentation. Body Scan meditation is about cultivating inner-body awareness towards an organic whole, synchronizing/harmonizing our body and mind. So we can be properly grounded in our being — being fully embodied.