A Free Online course on Mindfulness

Introduction to Mindfulness	Search this site

Introduction to Mindfulness(If you use a phone or tablet, you may need to click on “View as desktop” at the bottom of the page to have the page displayed correctly). Most of us find life stressful at times, particularly when afflicted by illness or faced with difficulties. We tend to be impatient, and lost in the past or in the future instead of being present. We also tend to resist or react to things by denying, commenting, or judging them rather than being receptive and trying to understand them. This reaction creates more stress. We do not fully live our life if we are not entirely in touch with our present life experience.We tend to take care of our body but neglect our mind.  Mental cultivation can be effectively done through meditation which can enhance one’s emotional intelligence (EI). MEDITATION Meditation is a form of mental training. There are two general types of meditation. 1/Concentration/relaxation practice: The meditator usually holds onto a static (fixed), chosen (or given), and often conceptual (or imaginary) object. It could be a physical one such as the breath, a color disc, certain sounds, or a mental one such as visualization, a mantra (repeated words/phrases) prayer or well-wishing and/or compassionate thoughts. Its goal is to cultivate inner goodness or relaxation or to build deep concentration, which could reach the level of absorption, a deeply calm state where one, although awake, may not be aware of external phenomena.2/Mindfulness/Insight practice:  The object for this practice is, on the other hand, dynamic (changing/adapting), choiceless (no preference) and real (direct, present time, actual experience at all sense doors as described in the Four Foundation of Mindfulness). It is usually the most predominant/obvious object that we perceive. Only the presence of skillful mindfulness, balanced persistent interest and concentration/calm can give rise to deepening insight.The two practices (concentration and insight) can be mutually beneficial and practiced together, but it would be skillful to know the difference between the two, which mode is predominant, and to let go of holding on to any experience if one’s aim is to be on the insight path.Mindfulness meditation explores life as it is occurring in the present moment, without being attached to pleasant experiences or resisting unpleasant ones. By paying nonjudgmental attention to all aspects of life, one develops insights into its ever-changing, unsatisfactory and impersonal nature. One, therefore, faces the ups and downs with more equanimity/composure, encountering less stress and confusion, more joy, and inner peace. This form of meditation is traditionally practiced in meditation centers in South and South-East Asia and more recently in the West in the form of silent retreats. It is practiced by people of diverse backgrounds. A secular and “generic” form is often taught in western clinical settings under the name “Mindfulness-Based Stress Reduction”  (MBSR) as an eight-week course (initially established by Dr. Jon Kabat-Zinn of the University of Massachusetts) or Mindfulness-Based Cognitive Therapy (MBCT) used in psychotherapy. MBSR also includes Yoga and other relaxation techniques. There are numerous medical publications reporting various medical and non-medical benefits of this practice for chronic pain, stress, anxiety, depression etc. including studies in cancer patients, veterans and non-patient volunteers showing improvement in their quality of life and immune function.   MINDFULNESS Mindfulness is a mental quality that reminds one to be present. It is the bare, choiceless, relaxed, moment to moment non-judging attention to the mental or physical activity that is occurring here and now. It pays equal respect to pleasant and unpleasant objects. It also possesses a quality of inquiry, patience, and acceptance toward all that is occurring in the present moment. Mindfulness is one of the “universal” wholesome (skilful/beautiful) mental factors that when fully present, will enhance other beautiful mental qualities (such as loving-kindness, joy, equanimity, generosity, etc.) and weaken the unwholesome (unskillful) ones  (such as anger, jealousy, fear etc…) Therefore practicing mindfulness is a way to make one’s mind beautiful. There are four ways of establishing mindfulness which explore four different aspects of life experiences: 1) Body (or physical aspect).  One establishes mindfulness by being aware of: -The breath: being aware of its nature (in or out, long or short, the motion, pressure, tingling, warmth etc.) -Body postures (sitting, standing, walking, lying…) -Physical activities/movements: bending, stretching, reaching, stepping, holding an object, putting on clothes,urinating, etc… -Physical sensations within the body. A direct way to experience physical sensations is to be aware of reality, the elemental nature: texture (hard or soft, rough or smooth, light or heavy), cohesion (binding or wet), temperature (warm or cool) and dynamics (moving, vibrating or pushing). This differs from the usual concept of “my body” as a generalized form or shape which is to be kept in the background in formal practice. These four kinds of manifestation are traditionally known as the earth, water, fire, and air (wind) elements.  2) Feeling tone. Not to be misunderstood as emotion or (physical) sensation (which it is sometimes translated), it actually is the impression, hedonic tone or quality that is associated with any physical or mental experience: pleasant (agreeable), unpleasant (disagreeable), or neutral (neither of the above). One notices that there is simply pleasantness, unpleasantness (physical or mental) or neither (=neutrality) present in this moment. The neutrality is usually not obvious but can be noticed by the absence of the other two. 3) Mind:  Mindful awareness of consciousness and mental states/emotions/thoughts.  4) Phenomena (Mental objects/contents):  Mindful awareness of phenomena, things that we experience at our sense doors, including “the mind’s door”: the dynamic functions and relationships of consciousness, mental states, and thoughts.  With respect to the last two, there are overlaps between Mind and Phenomena (mental objects) and any object that does not fit in the first three could belong to the fourth one. Therefore, to simplify (in the context of this introductory course), 3) and 4) could be considered together as mindfulness of the mind. This involves non-judging awareness of (and objectively observing how they are manifesting): – thoughts (thinking, reflecting, remembering, planning, etc.), – mental states and emotions (sadness/joy, fear/hope, aversion/appreciation, anger/love, confusion/clarity, drowsiness/agitation etc.) or – consciousness itself, (the knowing, the container for the above, just as a clear glass holding water or yellow juice… and is colored by them).  It also includes the observation of specific mental qualities or effects such as the hindrances (difficulties) of the practice, awakening (insight/enlightenment) factors and the sense door experiences (seeing, hearing, tasting, smelling, touching etc.) – including the mind’s reaction to them. We can also see how we are caught in these experiences, thus being able to free ourselves from them. In practice, one does not need to figure out which element or foundation the object represents but simply to directly experience it, with a relaxed interest without wishing it to be a certain way. It is helpful however to know which experiences are real (see Concept and Reality) and to pay more attention to them.   CONCEPT AND REALITY  We normally identify with the conceptual aspect of life. This conventional reality of names and forms: “I am a student”, “my knee hurts”, “I am angry” etc. It can be useful for functioning in the world although it is quite often colored/distorted by our biases, prejudice, past experiences (positive or negative) or by misunderstanding, overlooking something or ignorance. In formal mindfulness practice, one keeps the “concept” (conceptual reality) in the background and pays more attention to the true nature or “ultimate reality” of all phenomena (what one directly experiences in the moment without interpreting or referring to past knowledge). Instead of “my knee hurts” (concept) one feels the reality of pressure, tension or heat at the knee (first foundation) or physical unpleasantness (second foundation) or aversion to it (third/fourth foundation). Instead of “I am angry” (concept), one experiences this emotion or mental state simply as anger (third/fourth foundation), or mental unpleasantness (second foundation) or the associated heat or tightness (first foundation). One does not identify with these experiences as being me, mine or myself but objectively observe them in order to understand their true nature, just like looking at clouds in the vast sky, like a scientist observing an experiment without bias.   Observing reality helps develop insights and this wisdom allows one to see more reality and less concept. RIGHT ATTITUDE  To be relaxed yet alert. Have no expectations.  Let go of controlling. Let it be. Try not to make anything happen but also not to reject anything (not adding or subtracting anything, just observe things as they really are).  Hold a joyful interest in understanding life by simply watching it unfolding in each moment: accept and observe both “good” and “bad” experiences, not wishing the pleasant ones to last and the unpleasant ones to stop or change.  Roots of stress:  -Wanting something to happen is attachment. -Wanting something to go away is aversion. -Not knowing what is happening (or seeing it in a biased way) is delusion/ignorance.  NON-HARMING COMMITMENT Just like a farmer preparing the land before planting his/her crop, to embark upon the mindfulness practice, it is helpful to commit oneself to a harmonious way of life, allowing the mind to be peaceful and more conducive to this practice. Be kind to yourself and to others. One traditional way is to follow, as best as one can, the five training guides or commitment of refraining from  1) Killing any living being  2) Taking what belongs to others  3) Harmfully expressing one’s sexual energy  4) Using untruthful, untimely, divisive or harsh speech and  5) Habitual or more than moderate use of substances (such as alcohol or drugs) that could cloud the mind or harm the body; [Non-alcoholic beer (which is now available in most popular brands, including Heineken, is my choice now-a-days)] Instead of feeling guilty if one breaks one of these training guides, reflect on how it was unskillful and resolve to do better the next time.  Try to renew this commitment daily, perhaps as you begin the day or before the formal sitting.  You can also take the positive approach of the above by making an effort to 1) Protect lives  2) Be generous  3) Keep harmony and commitment in relationships  4) Utter comforting and beneficial speech and 5) Live a (physically and mentally) healthy life  *Try your best to commit to this way of life at least during this course for it to be fruitful.

A Free Eight Week Online Course

Founder and principal instructor: Thanh V. Huynh, M.D. 

Certification: A non-credit certificate of course completion will be issued to those requesting it (by emailing Dr Huynh upon satisfactorily completing the course).

Cost: Free (Donation to a non-profit organization such as Vipassana Hawaii, Vipassana Metta Foundation, GreenPeace or Doctors Without Borders… is appreciated)

This course is designed for people new to this practice, with the aim of introducing principal aspects of the traditional Mindfulness Meditation (vipassana/insight meditation) in a secular way. However, some experienced practitioners (including MBSR instructors/teachers) find it helpful in reviewing and clarifying some aspects of the mindfulness practice, particularly the Four Foundations of Mindfulness.

Up to recently, most programs have taught mindfulness meditation in a setting that is paid and face-to-face.

This online course is designed to make this practice available to many people who find it impractical to attend regularly scheduled courses outside of their home. It would take less time than required for most people just to commute to those classes. All one needs is twenty to forty minutes a day for the formal practice and to be mindful during other routine activities.

Participants access the forum (with a computer or smart-phone), practice and report at a time that is convenient for them (no set time).

Catalog Description: 

Mindfulness Meditation and related practices

-Eight weekly units of online instruction on the theory and practice.

-Daily exercise/meditation practice with audio/video-guided instruction.

(Daily practice increasing from 10-15 minutes in the first week to 20-45 minutes in the last week.)

-Informal application of mindfulness in daily life.

-Internet forum for interaction with the instructor(s) and other international participants.

(There is no set time. The practice and forum participation can be done at any time chosen by participants)

Course Objectives:

Upon completion of the course, participants would be able to:

1/ differentiate various meditation techniques including concentration/relaxation versus insight/mindfulness.

2/ understand mindfulness with its four foundations/aspects (1.body/kaya,2.feeling-tone/vedana,3.consciousness/citta and 4.phenomena/dhamma), and how to establish it.

3/ independently practice by applying mindfulness in formal meditation and in daily life.

4/ describe the way and benefits of mindfulness meditation.

Course Content:

1/ Introduction to meditation

2/ Common meditation techniques. Difference (and similarity) between concentration/relaxation and insight/mindfulness.

3/ Medical applications of mindfulness practice.

4/ Definition and components of mindfulness.

5/ Factors influencing the practice.

6/ Concept and reality.

7/Techniques of mindfulness meditation:

-Attitude for practice

-Working with the body and the mind

(including pleasant/unpleasant feeling tone, intention, beautiful/unwholesome mental quality)

-Sitting

-Walking

-Eating

-Mindfulness in daily life

– Loving-kindness, forgiveness, gratitude.

– Non-harming commitment

Methods of Instruction: Online (flexible schedule) including

-Written material.

-Audio-guided instruction.

-Video instruction.

-Discussion Forum for reports/comments, Q/A.

Methods of Evaluating Student Progress:

Forum discussion

Weekly quiz (when applicable)

Evaluation questionnaire

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