full course
  • Introduction
  • Day one: getting to know your mind
  • Day Two: Knowing the breath
  • Day Three: Deeper focus on the breath
  • Day four: Getting to know the body
  • Day five: Deepening the body scanning practice
  • Day six: Learning about the R.a.i.n method
  • Day seven: Focus on the breath with less guidance
  • Day eight: Rehearsing body scanning
  • Day nine: Rehearsing the R.a.i.n. method
  • Day ten: find mental model for succesfull meditation