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The Complete Mindfulness & Meditation Mastery Program

From First Breath to Deep Transformation: A Step-by-Step Journey to Inner Peace, Better Sleep, and Lasting Calm

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Meditation Course
6
Modules
24
Lessons
3
Expert Sources
The Problem

Sound Familiar?

These are the exact challenges people in meditation face every day. This course was designed to solve each one.

😤

I can't stop my mind from racing — I try to meditate but just end up thinking more

😩

I fall asleep during meditation or can't fall asleep at night because of anxiety

🤷

I don't know if I'm doing it right — there's no feedback or way to tell if I'm progressing

😵

I can't find time to meditate consistently — life keeps getting in the way

🔄

I start strong but lose motivation after a few days or weeks

💸

My inner critic is too loud — meditation makes me more aware of my flaws

What You'll Master

6 Modules. Zero Fluff.

Each module builds on the last. By the end, you'll have a complete meditation system that actually works.

Module 1 🌱

Foundations: Your First Breath

Build the core skills of meditation without overwhelm. Learn the science behind why meditation works and establish a sustainable practice habit.

4 lessons
Module 2 🧘

The Body Scan: Deep Physical Relaxation

Release tension you didn't know you were carrying. Learn progressive relaxation techniques that prepare the body for deep rest and sleep.

4 lessons
Module 3 🧠

Calming the Monkey Mind

Techniques for anxiety, overthinking, and racing thoughts. Transform your relationship with your mind rather than fighting it.

4 lessons
Module 4 😴

Sleep Mastery & Deep Rest

End insomnia and sleep anxiety. Learn hypnotic techniques and guided meditations specifically designed for falling asleep and staying asleep.

4 lessons
Module 5 🚶

Mindfulness in Motion

Take meditation off the cushion. Learn walking meditation, mindful movement, and how to infuse awareness into everyday activities.

4 lessons
Module 6 ✨

Deepening Your Practice

Move from beginner to practitioner. Learn advanced techniques, handle common obstacles, and build a lifelong meditation habit.

4 lessons
Full Breakdown

Every Lesson, Mapped Out

24 lessons total
  • 1.1

    Why Meditation Works: The Science of Your Brain on Mindfulness

    Understand the neurological benefits of meditation and what to realistically expect from your practice

  • 1.2

    The 4-Part Breath Anchor: Your Home Base

    Master the foundational breathing technique used as an anchor throughout all meditation practices

  • 1.3

    When Your Mind Wanders (And It Will): The Art of Returning

    Develop self-compassion and proper technique for bringing attention back without frustration

  • 1.4

    Building Your Habit: The 5-Minute Commitment

    Create a sustainable daily practice routine that fits your lifestyle

  • 2.1

    Mapping Your Body: The Progressive Scan Technique

    Systematically release physical tension by moving awareness through each body part

  • 2.2

    The Tension-Release Cycle

    Identify where you hold stress and learn to consciously release it

  • 2.3

    Pre-Sleep Body Scan for Deep Rest

    Use body scanning as a powerful sleep aid and nightly wind-down ritual

  • 2.4

    Quick Body Check-Ins: 2-Minute Reset

    Rapid tension release for busy days and stress spikes

  • 3.1

    The Noting Technique: Label and Release

    Gently label thoughts and emotions to create mental distance and reduce reactivity

  • 3.2

    Watching Without Following: The River of Thoughts

    Observe thoughts as passing events rather than commands you must obey

  • 3.3

    Anxiety SOS: Emergency Calm in 3 Minutes

    Have a go-to technique for acute anxiety or panic moments

  • 3.4

    Working With Worry: Scheduled Concern Time

    Contain worry to specific times so it doesn't dominate your day

  • 4.1

    The Sleep Hypnosis Protocol

    Enter deep relaxation through guided hypnotic induction for faster sleep onset

  • 4.2

    Releasing the Day: A Bedtime Ritual

    Mentally close the day so your mind doesn't ruminate while trying to sleep

  • 4.3

    When You Wake at 3 AM: Back to Sleep Meditation

    Handle middle-of-the-night wakefulness without frustration

  • 4.4

    Creating Your Sleep Sanctuary: Environment + Mindset

    Optimize both physical space and mental habits for restorative sleep

  • 5.1

    Walking Meditation: Every Step is Sacred

    Transform walking into a moving meditation practice

  • 5.2

    Mindful Eating: The 5-Sense Meal

    Use meals as mindfulness practice and improve your relationship with food

  • 5.3

    The Mindful Pause: Micro-Meditations for Busy Lives

    Integrate 1-3 minute awareness breaks throughout your day

  • 5.4

    Mindful Communication: Listening With Full Presence

    Apply mindfulness to relationships and conversations

  • 6.1

    Loving-Kindness: Expanding Your Circle of Care

    Cultivate compassion for yourself and others through metta meditation

  • 6.2

    Visualization & Guided Imagery for Deep States

    Use mental imagery to access profound relaxation and inner resources

  • 6.3

    Overcoming the 5 Common Obstacles

    Navigate boredom, restlessness, doubt, sleepiness, and strong emotions

  • 6.4

    Your Personalized Practice: Building a Lifetime Habit

    Design a sustainable, customized meditation routine that evolves with you

Built From the Best

Research-Backed Curriculum

This course was built by analyzing hundreds of hours of content from the top creators in meditation. We extracted the best frameworks, identified gaps, and structured everything into a clear learning path.

The Mindful Movement
Michael Sealey
Headspace
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Invest In Your Meditation Skills

Complete Course Access

$97

One-time payment. Lifetime access.

  • 6 in-depth modules with 24 actionable lessons
  • Step-by-step frameworks from top creators
  • Practical exercises for each module
  • Lifetime access — learn at your own pace
  • Built from research on 3+ expert channels
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🛡️ 30-day money-back guarantee. No questions asked.
Questions?

Frequently Asked

Everything you need to know before joining.

Yes! The modules progress from foundational concepts to advanced techniques. Whether you've never meditated before or have tried apps without success, this course provides a clear, structured path forward.

Instead of searching through thousands of videos with no clear progression, you get a structured curriculum that builds skills sequentially. Every lesson is curated from the best techniques of top creators — no fluff, no wasted time.

Lifetime access. Learn at your own pace, revisit lessons whenever you need a refresher, and access new content as the course evolves.

30-day money-back guarantee, no questions asked. If you don't feel more calm, focused, and centered within 30 days, just email us for a full refund.

Just yourself and a quiet space. All techniques can be practiced sitting in a chair or on a cushion. Optional: a device to play audio meditations, though all exercises can be done silently too.