Introduction to the course
  • 1. The introduction
  • 2. Mindfulness benefits
  • 3. The senses
  • 4. The story of the Zen Master
Sound exercises - Outward focus
  • 5. Exercise - Focus on individual sounds
  • 6. Exercise - Focus during multiple sounds
  • 7. Exercise - Focus on real life sound
Sound exercises - Inward focus
  • 8. Recognize your inner silence
  • 9. Disconnect from outer chaos
  • 10. Applying your inner silence
Progression
  • 11. Signs of progression
  • 12. Daily routine
  • 13. Affecting others
  • 14. Ending