Foundations of Meditation
A practical introduction to breath awareness, body scanning, and mindfulness for people beginning a regular practice.
- Level
- Beginner
- Course length
- 12 lessons · 80 minutes of lessons
- Access
- Public course; a free account saves progress.
What you can explore
- Set up a simple, repeatable meditation routine.
- Use breath awareness and a basic body scan as attention anchors.
- Recognize common beginner experiences without treating them as failures.
Course curriculum
Module 1: Getting Started
- What is Meditation? — 5 minutes
- Setting Up Your Space — 4 minutes
- Posture & Comfort — 5 minutes
Module 2: Breath Awareness
- Observing Natural Breath — 6 minutes
- Counting Breaths — 7 minutes
- Belly Breathing — 8 minutes
Module 3: Body Scanning
- Progressive Body Scan — 10 minutes
- Tension Release Scan — 9 minutes
- Full Body Awareness — 8 minutes
Module 4: Building Your Daily Practice
- Starting with 5 Minutes — 6 minutes
- Overcoming Common Obstacles — 7 minutes
- Creating a Meditation Habit — 5 minutes
Free opening lesson: What is Meditation?
Meditation is a deliberate practice of noticing experience and returning attention without trying to force the mind blank. Thoughts are expected; the practice is recognizing that attention has wandered and gently returning to a chosen anchor.
Try the first three minutes
- Sit in a position that feels steady enough to breathe comfortably.
- Notice the natural sensation of breathing without changing its pace.
- When attention moves elsewhere, acknowledge it and return to the next breath.
This is a self-guided exercise, not a test of performance. Stop or adjust if sitting still is uncomfortable.