General Program Structure

This information is simply for reference, just to give some general idea. The program introduces mindfulness concepts and practices step by step towards towards proper development and progress.


Key Practices
  • Body scan
  • Mindfulness meditation
    • Calm abiding <samatha>
    • Triangular of awareness <vipassana>
    • Choiceless awareness
    • Four foundations of mindfulness
  • Walking meditation
  • Loving-kindness meditation <mettā>
    • Befriending meditation
    • Four limitless qualities
  • Contemplation
    • Impermanence and Fearlessness
    • Nature of existence and suffering
    • Contentment and Joy
    • Nature of self and Egolessness
Extended Practices
  • Relaxing sigh
  • Breathing space
  • Raising wakefulness and inspiration
  • Meditation in action
  • Mindful communication
  • Special practices
    • Reminding practice
    • Rewinding the past
    • Fully consider then quit
Other Practices
  • Yoga
  • Tai-Chi
  • Waking up exercises
  • Mindful movements & dancing
  • Gratitude/Appreciation exercises