Online Course List

Mindfulness Lab

Price = FREE

In this online course you will learn to reduce your stress and gain more happiness. Here is what you will learn:

  • Overview of Mindfulness
  • Mindfulness of the Body
  • Working with Emotions
  • Cultivating Positive Emotions
  • Working with Difficult Thoughts
  • and more

In a step-by-step process you will learn a basic mindfulness practice.

Presenter: Allen Weiss

  • 5 weekly lessons
  • 60 minutes of video lectures  (one 10-15 minute segment per week)
  • 10+ guided audio meditations
  • Suggested readings
  • A mobile-ready platform for easy use on your tablet or phone
  • Discussion forum to connect with the teacher & community of participants

  1. Introduction to mindfulness and the practice
  2. Mindfulness of the body
  3. Mindfulness of emotions
  4. Mindfulness of thinking
  5. Loving Kindness meditation

Just register and select the course you want. You then select the start date and the subsequent days you want for each session of the course (we provide a default schedule). So, if the course is 5 sessions long, you will be sent a notice by text or email (you choose) with a link to your next course session materials.

Restlessness is quite common. In this course, you will learn what to do when you feel restless.

Stress is not necessary as a motivator. What mindfulness practice does is restore the passion you have for doing everything.

Absolutely. Prescription drugs and meditation can complement each other. We recommend that people with serious mental health issues consult their therapist/psychiatrist before starting a meditation program.

Mindful Self-Compassion

Price = FREE

Self compassion is a skill that can help you meet life's difficulties with more wisdom and kindness.  In this course you will learn:

  • How to offer yourself the compassion you would naturally extend to a dear friend or stranger.
  • A courageous attitude of mind that will give you emotional stability and resilience to be more fully present with uncertainty so that you can recover from life's difficulties and move on with more ease and confidence.

Presenter: Beth Sternlieb

  • 5 weekly lessons
  • 60 minutes of video lectures  (one 8 -15 minute segment per week)
  • 7+ guided audio meditations
  • A mobile-ready platform for easy use on your tablet or phone
  • Discussion forum to connect with the teacher & community of participants

  1. How Would I Treat a Friend
  2. Affectionate Breathing
  3. Goodwill and Loving Kindness Meditation
  4. Mindfulness of Emotions
  5. Soften, Soothe, and Allow

Think about whether your inner critic really helps you. I would imagine that like most people you end up feeling bad about yourself and maybe even anxious or inadequate. Using self-compassion gives us a gentle way to motivate ourselves rather than beating ourselves up. We are less likely to avoid challenges because we know that we won't get our own wrath if we don't succeed.

The more positive we are with ourselves, that more positive we are with others. Giving ourselves self-compassion benefits ourselves and others as it helps us to be more present with others and not preoccupied with our own internal stories. Self-compassion helps us to see a situation for what it is, give ourselves compassion and then let go of the situation without getting attached to it. You will not get absorbed with yourself if you see things clearly, feel your feelings and take the appropriate action if necessary. Being self-absorbed is at the core of self-criticism. It's so easy to get caught in the negative self-talk. Mindful self-compassion is an antidote to this painful emotional state.

Being compassionate to yourself means that you want to be happy and healthy in the long term. In many cases, just giving oneself pleasure may harm well-being (such as taking drugs, over-eating, being a couch potato), while giving yourself health and lasting happiness often involves a certain amount of displeasure (such as quitting smoking, dieting, exercising).

Self-pity tends to emphasize egocentric feelings of separation from others and exaggerate the extent of personal suffering. Self-compassion, on the other hand, allows one to see the related experiences of self and other without these feelings of isolation and disconnection.