The Science of Meditation 101

by Lars Sandved Smith | Dec 16, 2022

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Module 1: Introduction to meditation

Lesson 1.1 The science of meditation 7 Topics

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What is the problem we are trying to solve?

Why is it possible to solve this problem?

Why does meditation helps us solve this?

What does meditation look like?

Tips and tricks for getting started.

The foundational technique: Relaxation

Guided meditation: Focus on relaxation

Lesson 1.2 Deep chill: Training relaxation 4 Topics

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The relationship between the relaxation and the breath

Guided practice: Breath regulation for relaxation

Relaxation and the mind-body relationship

Guided meditation: Relax and feel life

Module 2: Attention and awareness

Lesson 2.1 Open monitoring 2 Topics

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The difference between attention and awareness

Guided meditation: Open monitoring

Lesson 2.2 Body-scanning and interoception 3 Topics

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The science of interoception

Dropping the hot coal

Guided meditation: Body-scan

Lesson 2.3 Reclaiming our attention 3 Topics

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Training attention with focused attention practices

Tips for meditating on the breath

Guided meditation: Focused attention on the breath

Lesson 2.4 Bringing it all together: The four-stage transition 2 Topics

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The four-stage transition

Guided meditation: The four-stage transition

Module 3: Rebalancing the negativity bias

Lesson 3.1 Gratitude and the negativity bias 2 Topics

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Rebalancing the negativity bias

Guided meditation: Gratitude

Lesson 3.2 Common challenges 2 Topics

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Common challenges and misconceptions

Guided meditation: Strategies for overcoming obstacles

Lesson 3.3 Meditating with pain and discomfort 2 Topics

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How to practice skilfully with pain and discomfort

Guided meditation: Navigating pain

Module 4: Loving-kindness

Lesson 4.1 Loving-kindness on the body 2 Topics

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The healing power of self-compassion

Guided meditation: Compassionate body-scan

Lesson 4.2 Becoming habitually kind 2 Topics

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Becoming your own best friend

Guided meditation: Loving-kindness on our experience

Lesson 4.3 Loving-kindness for others 2 Topics

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Getting out of the zero sum game

Guided meditation: Loving-kindness for others

Looking forward

Making it stick 3 Topics

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Hacking your habit circuitry for meditation

Guided meditation: Identifying our intentions

The habit of being present and well

What’s next? 2 Topics

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What can we do with a trained mind?