Instructor

Learn Mindfulness Meditation for a Calmer and Clearer mind

4.41 out of 5
4.41
987 reviews on Udemy

Learn Mindfulness Meditation for a Calmer and Clearer mind

Practical mindfulness meditation course showing the method how to increase concentration and reduce stress
Instructor:
Per Norrgren
50,909 students enrolled
English [Auto]
By the end of this programme you will have experienced and practiced all of the key mindfulness meditations. You will have learned how to
Develop your mental capacity, concentration, capability and focus.
Calm yourself in moments of anger, high stress and anxiety
Develop ongoing resilience to stress and anxiety
Deal calmly with stressful communications
Sleep better
Stop the mind from ruminating and get some inner peace
Allow your natural creativity to flourish
Develop a daily ritual of mindfulness meditation practice
Relax, to be you and enjoy being you
• Move from "doing mindfulness" to "being mindful" and become more effortlessly effective everyday

Hi, I am Per Norrgren, welcome to my mindfulness course.

I first discovered mindfulness some seven years ago when attending an 8 week mindfulness based stress reduction (MBSR) course — and it changed my life so much that since then teaching mindfulness is my passion and a major part of my life.

I’d love to share with you the peace and the benefits that living mindfully can bring to your life.

Whilst teaching mindfulness in the traditional group setting, I have received request to provide the course in eLearning format so even if you can not make it to a group course, you can still learn mindfulness.

To this end, I created (what I think is) probably the most comprehensive eLearning course on Mindfulness you will find. I have included all my material from the traditional course and added specific audio teachings that goes well for eLearning.

NOTE! The videos and text material is optional and there if you would like to know more.  The key is to do the audio tracks.

The key is to understand how mindfulness works, what happens in the mind and what to expect, then to experience the change under guidance for your self. This removes the mystic of the guru, stops you aimlessly wonder and ponder if you do it right and also answers the questions that inevitably pops up.

This course is unique in that it includes forty individual audio tracks (divided into 8 weekly sections) where the teachings are embedded in the meditation experience. I have included a short video for each section to give you an overview of what the session aims to achieve. Start each section by watching the video.

Each section also has a short handout based on the well-known 8-week Mindfulness Based Stress Reduction (MBSR) programme. These are my own notes, thoughts and experiences collected over the years from books, lectures, international conferences, retreats and training courses. They are there to support you with additional information if you are keen to learn more about how it works. Note, they are from the actual 8 week MBSR course and therefore contain a weekly home work section etc.

This course is designed to make it easy to learn and to practice at the same time. Becoming mindful can be straightforward but most people find they need external guidance to practice effectively when they first start out. This programme provides everything you need to make your mindfulness journey as effortless as possible. It is structured as easy-to-follow audio tracks, each being ten minutes long. You have five audio tracks per week and I want you to listen to each track twice on the same day. Once in the morning and once in the afternoon/evening. You can of course listen more often if you would like.

The full programme is intended to run over eight weeks. This is important. You cannot rush mindfulness. The parts of the brain you are exercising and “re-wiring” are very old and science has shown that it takes daily practice to create a permanent change to your automatic reactions. You can repeat weeks if you like and take longer than eight weeks if you need to – the important thing is to keep practicing each day.

I teach from my own personal experience, sharing what I have learned and how I conquered my inner fear, anxiety, stress and burnout. What you learn on this course is permanent, grounded in real life experience and science, and it is very likely that it will change your life.

In doing this course, not only does it help my clients to deal with the stress in this moment, they are also maximising their chances of maintaining good mental health throughout their lives.

Wishing you a wonderful course

in peace

Per Norrgren
inMindSight – The Algarve Center for Mindfulness Research and Practice

Overview and Week 1 of the Mindfulness Stress Reduction course

1
Short video that introduces how to use the course.

Introduction to how to use the course and how the course works.

2
Week 1 Day 1 Guided mindfulness meditation and learning track

Lesson 1 - Guided meditation.

The way to use the audio tracks is to set aside 10 minutes for yourself without interruptions.

Preferably use earphones so you are not distracted by external noise.

Sitting or lying down in a comfortable positing, plug-in, relax, close your eyes (or lower them to the floor).

Listen and concentrate on the audio.

Follow the instructions.

Enjoy.

3
Week 1 - Day 2 Guided mindfulness meditation and learning track
4
Week 1 - Day 3 Guided mindfulness meditation and learning track
5
Week 1 - Day 4 Guided mindfulness meditation and learning track
6
Week 1 - Day 5 Guided mindfulness meditation and learning track
7
Weekly contemplation
8
Mindfulness Journal

Sample journal document you can print and use for your daily log.

Week 2 - Handling stress and Working with resistance

1
Pleasant Events diary - Worksheet

Sample page to use when recording your pleasant events.

2
Week 2 - Day 1 Guided mindfulness meditation and learning track
3
Week 2 - Day 2 Guided mindfulness meditation and learning track
4
Week 2 - Day 3 Guided mindfulness meditation and learning track
5
Week 2 - Day 4 Guided mindfulness meditation and learning track
6
Week 2 - Day 5 Guided mindfulness meditation and learning track
7
Weekly contemplation

Week 3 - The power of being present and Coming to our senses

1
Unpleasant Events diary - Worksheet
2
Week 3 - Day 1 Guided mindfulness meditation and learning track
3
Week 3 - Day 2 Guided mindfulness meditation and learning track
4
Week 3 - Day 3 Guided mindfulness meditation and learning track
5
Week 3 - Day 4 Guided mindfulness meditation and learning track
6
Week 3 - Day 5 Guided mindfulness meditation and learning track
7
Weekly contemplation

Week 4 - Coming to our senses & Staying present

1
Week 4 - Day 1 Guided mindfulness meditation and learning track
2
Week 4 - Day 2 Guided mindfulness meditation and learning track
3
Week 4 - Day 3 Guided mindfulness meditation and learning track
4
Week 4 - Day 4 Guided mindfulness meditation and learning track
5
Week 4 - Day 5 Guided mindfulness meditation and learning track
6
Weekly contemplation

Week 5 - Coping with Stress & Allowing Letting Be

1
Stressful Communications diary - Worksheet

This sheet is a useful tool for recording your stressful communications events.

Print a copy and fill in one event every day during the week.

2
Week 5 - Day 1 Guided mindfulness meditation and learning track
3
Week 5 - Day 2 Guided mindfulness meditation and learning track
4
Week 5 - Day 3 Guided mindfulness meditation and learning track
5
Week 5 - Day 4 Guided mindfulness meditation and learning track
6
Week 5 - Day 5 Guided mindfulness meditation and learning track
7
Weekly contemplation

Week - 6 Stressful Communication & Thoughts are Not Facts

1
Week 6 - Day 1 Guided mindfulness meditation and learning track
2
Week 6 - Day 2 Guided mindfulness meditation and learning track
3
Week 6 - Day 3 Guided mindfulness meditation and learning track
4
Week 6 - Day 4 Guided mindfulness meditation and learning track
5
Week 6 - Day 5 Guided mindfulness meditation and learning track
6
Weekly contemplation

Week 7 - How Can I Best Take Care Of Myself

1
Awareness of my current life - Worksheet
2
Stress Indicators and Action plan - Worksheet

This worksheet is a great tool to print off and use for recording your stress indicators and set out your action plan.

3
Week 7 - Day 1 Guided mindfulness meditation and learning track
4
Week 7 - Day 2 Guided mindfulness meditation and learning track
5
Week 7 - Day 3 Guided mindfulness meditation and learning track
6
Week 7 - Day 4 Guided mindfulness meditation and learning track
7
Week 7 - Day 5 Guided mindfulness meditation and learning track
8
Weekly contemplation

Week 8 - Keeping your Mindfulness Alive

1
Week 8 - Day 1 Guided mindfulness meditation and learning track
2
Week 8 - Day 2 Guided mindfulness meditation and learning track
3
Week 8 - Day 3 Guided mindfulness meditation and learning track
4
Week 8 - Day 4 Guided mindfulness meditation and learning track
5
Week 8 - Day 5 Guided mindfulness meditation and learning track
6
Weekly contemplation

Short notes on contemplating progress.

7
Video - End Of Course

End of course video.

Short thank you for participating.

In peace

Per Norrgren

8
Feedback

A short request for some course rating and feedback to help improve the course.

Additional Guided Meditation Tracks

1
Going to sleep Bodyscan

Optional - Videos explaining each part of the course

1
Video - Journaling

This video describes journaling.

Journaling is strongly encouraged as it has many benefits for developing new relationship with thoughts..

2
Frequently Asked Questions

The Frequently asked questions I am asked regarding mindfulness and meditation.

This will give you a good heads-up on what to expect and look out for.

3
Course Overview - short video

A brief introduction to myself and the course.

4
Video - Course Content week by week

Short overview of the different weeks and what is covered in each week.

5
Video Week 1 - Part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

6
Video Week 1 - Part 2
7
Video Week 1 - part 3
8
Video Week 1 - part 4
9
Video Week 1 - part 5
10
Video Week 1 - part 6

Last part of week 1 instruction video

11
Video Week 2 Part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

12
Video Week 2 - part 2
13
Video Week 3 - part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

14
Video Week 3 - part 2
15
Video Week 4

This video explains the learning objective for the week and explains the subject.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

16
Video Week 5 - part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

17
Video Week 5 - part 2
18
Video Week 6 - part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

19
Video Week 6 - part 2
20
Video Week 7 - part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

21
Video Week 7 - part 2
22
Video Week 8 - part 1

This video explains the learning objective for the week and explains the subject.

The video is separated out in to smaller modules for easier viewing.

The supporting slide show has the key points I am going through and is advisable to use in conjunction with the video.

23
Video Week 8 - part 2

Optional - Supporting written handout for each part of the course

1
Course Overview and Lesson Plan

Supporting material for the Video

2
Bonus - Introduction handout from 8 week MBSR course
3
Bonus - Lesson 1 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

4
Bonus - Lesson 2 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

5
Bonus - Lesson 3 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

6
Bonus - Lesson 4 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

7
Bonus - Lesson 5 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

8
Bonus - Lesson 6 handout from 8 week MBSR course

Useful reference for this week if you are interested in learning more.

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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Learn Mindfulness Meditation for a Calmer and Clearer mind
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