Outline:

• Mindful Awareness and See, Hear, Feel
• The Three Core Skills of Mindful Awareness
• The Rosetta Stone of the Human Sensory System
• See, Hear, Feel Sensory Spaces and Combinations
• Body-Mind Care During Meditation
• Guided 1A, See, Hear, Feel Sensory Spaces
• Sharing After See, Hear, Feel Guided
• Quality and Efficacy: The Benefits of Mindfulness
• The Benefits of Concentration
• The Benefits of Sensory Clarity
• The Benefits of Equanimity
• Foreground and Background Equanimity
• Flavoring Equanimity with Tender, Loving Self-Care
• Three Suggestions for Working with a Negative, Self-Shaming Inner Critic
• Organizing Your Course Work
• Guided 1B, Self-Nurturing Meditation
• Homework
  
  

Learning Objectives:

1. Distinguish ‘mindfulness’ from ‘mindful awareness’.  
2. Recall, define, and understand the three core skills of mindful awareness.
3. Name the six sensory spaces and three examples of how they relate to your self and the world.
4. Understand what a focus range is and its importance to your meditation.
5. Recall the three suggestions for working with the inner critic.
6. Identify the self-care options that work best for you during meditation.
7. Recall the various mindfulness benefits and choose which one appeals to you the most.
8. Demonstrate your understanding of the course terminology by using it to describe what you experienced in a meditation.  

Outline:

• Turning Inwards and the Settling Process
• Typical Sensory Content, Reactions, and Emotional Self-Regulation
• Reframing Gross Distractions into Doing the Technique Perfectly
• Feeling Good in Greeting Our Mind-Wandering
• The RREFR Method: Establishing Wholesome Mind-Body Factors
• Guided 2A, The RREFR Method Meditation
• Using RREFR in Greeting Mind-Wandering
• Walls and Windows Themes and Response Strategies
• Walls into Windows Themes: Reframe, Turn Towards, Turn Away, and Nurture Positive
• A-DARE: Training the Three Core Skills with Feedback Loops
• Tracking Positive Results
• Why Use a Meditation Log?
• Creating Your Meditation Log
• Working with the Restful States
• Guided 2B, Restful States Meditation
• Exploring Sensory Edges and Holdings Can Be Uncomfortable and Disorienting
• Developing the Habit of Mindful Awareness
• Homework
  
  

Learning Objectives:

1. Distinguish the characteristics of strong and weak concentration and how they impact your meditation.
2. Understand how mindfulness can help you navigate life’s storms, and apply it to a personal challenge.
3. List examples of ordinary content for each of the six sensory spaces. 
4. Recall an example of negative self-judgment and self-shaming, and identify in which sensory spaces it arose.  
5. Apply the RREFR Method to a specific sensory challenge, and evaluate its impact on your well-being.  
6. Understand restful states, and list their three key benefits.
7. Evaluate the impact of restful states on your well-being.
8. Distinguish between a ‘not okay’ and a ‘hindrance,’ and identify examples of each in your meditation. 
9. Identify which Reframe works best when distracted in meditation.
10. Apply the four walls into windows themes to transform your meditation challenges. 
11. Distinguish between volitional and spontaneous windows, and identify examples of each in your meditation. 
12. Apply the A-DARE method in the class meditation.

Outline:

• Focus In and Focus Out
• There is Only so Much Real Estate in Consciousness
• Positive Psychology and Our Nervous System
• Focus Out While Walking
• Guided 3A, Focus In & Out Sitting, Focus Out Standing & Walking
• Sharing After Guided 3A, Focus In & Out Sitting, Focus Out Standing & Walking Meditation
• Cultivating a Successful Mindfulness Practice
• Checklist 1: Cultivating a Successful Mindfulness Practice
• Affirm your Mindfulness Goals with an Imagined Mentor
• Homework
  
  

Learning Objectives:

1. Apply ‘focus out’ to five simple daily activities, and evaluate its impact on your well-being. 
2. Apply ‘focus out’ to sitting, standing, and walking meditations.
3. Demonstrate your understanding of ‘focus in’ and ‘focus out’ strategies by sharing what you learned in applying each.
4. Hold multiple sensory spaces in awareness. 
5. Be clear which of the four mindfulness categories your goals match.
6. Identify how you will overcome any challenges that might get in the way of achieving your mindfulness goals.

Outline:

• Intro to the Flow States
• Ordinary, Restful, and Flow States
• Guided 4A, Flow in Ordinary and Restful States, All Sensory Spaces
• Guided 4B, Flow, Intro to Expansion & Contraction with the Breath
• Focus Out Flow Examples
• A Sensory Feast
• When Our Subconscious Becomes Conscious
• Clearing the Subconscious
• Checklist 2: Working with Challenging Sensory Reactions
• Tracking Our Reactions and Patterns: Working with M’s Panic Attack
• Working with M’s Panic Attack Reactions Using Checklist 2
• Review: See, Hear, Feel Spaces and States
• Homework
  
  

Learning Objectives:

1. Understand what is meant by flow.
2. Distinguish between continuous and abrupt forms of flow, and identify examples for each of the sensory spaces.
   
3. Understand how shifting our focus from painful emotions and stories to rest or flow states can bring temporary relief, and ultimately, peace.
4. List examples of how awareness of sensory challenges can empower you to navigate life’s difficulties.
5. Understand why subconscious material rises into consciousness during meditation and reflect on its challenges and opportunities for growth.
6. Identify strategies that work best to calm your nervous system and enhance your equanimity in working with challenging sensory reactions.

Outline:

• Twelve Words that Empower Mindful Awareness
• Sensory Spaces, States, and Exclusive Labels
• Sensory Space Combinations and Inclusive Labels
• Distinguishing a Restricted and Unrestricted Focus Range
• Naming and Knowing
• How to Name and Know
• Not Too Fast, Not Too Slow
• A Calm and Caring Voice
• The Labeling Gears
• Checklist 3: The Labeling Gears
• Finger Label Gears
• The Seven Okays of Naming and Knowing
• Extreme Resistance as a Window of Opportunity
• Sleepiness, Agitation, and Monkey Mind
• Checklist 4: Sleepy Meditation Antidote Options
• Guided 5, Focus In, Free-Float w Labeling Gears
• Homework
  
  

 Learning Objectives:

1. Understand how being more present adds to your quality of life.
2. Apply ‘focus out’ strategies to daily activities, and evaluate their impact on your well-being and efficacy.
3. Distinguish between a restricted and unrestricted focus range.
4. Distinguish between ‘naming and knowing’ and understand their complementary roles in mindfulness practice.
5. Understand how the two functions of labeling and the labeling gears empower your mindfulness practice. 
6. Recall the ‘seven okays of naming and knowing’ and understand their benefits.
7. Demonstrate your understanding of the labelling terminology by using examples of three-word labels in your meditation.
8. Understand how extreme resistance in meditation can be beneficial when it is reframed as a window of opportunity for growth and insight.

Outline:

• Wild Monkey Mind
• From Weak to Medium Strength Core Skills
• From the First Day at Zen School to the Remainder of our Life
• Five Domains of Happiness
• Four Variables of Concentration
• Establishing the Monkey Mind as Our Friend and Ally
• Checklist 5: Training Your Relationship to the Wild Monkey Mind
• The Confusion and Frustration of “Am I Doing it Right?”
• Training the Core Skills: Steps Along the Way
• Guided 6, Continuous and Abrupt Flow, 8-Points of the Breath
• Homework

Learning Objectives:

1. Understand the concept of monkey-mind and apply strategies and resources to address this challenge.
2. Understand options for managing confusion and apply them in your practice.
3. Name the four variables of concentration and how they relate to space and time.
4. Name the five domains of happiness and describe their relevance to your mindfulness journey.
5. Determine which reframes work best in addressing negative thoughts and resistance to meditation.
6. Understand the benefits of assessing your concentration, sensory clarity, and equanimity, and be able to detect if it is low, medium, or high.
7. Identify which walls and windows options work best for you based on low, medium, or high concentration, sensory clarity, and equanimity.
8. Understand what concentration, sensory clarity, and equanimity lead to at the deepest and broadest levels. 

Outline:

• The Squeakiest Wheel Does Not Have to Dominate Attention or Drive Behaviors
• Training Equanimity
• Generating and Supporting Foreground Equanimity
• Generating and Supporting Background Equanimity
• Second-Order Equanimity
• Equanimity Versus Indifference
• Noticing as Deep Equanimity Happens to Us
• The Equanimity Gap
• Complexity and Effort Versus Simplicity and Letting Go
• Equanimity without Concentration or Sensory Clarity: An Ordinary Letting Go
• A Skillful Letting Go: The Do Nothing Technique
• Free-Float Broad with Naming and Knowing
• Guided 7A, Cultivating Surface and Deep Equanimity 
• Guided 7B, Free-Float w Naming & Knowing + Do Nothing
• Guided 7C, Do Nothing
• Homework
  
  

Learning Objectives:

1. Understand the phrase ‘the squeakiest wheel gets the most attention,’ its implications, and identify how your core skills address this.
2. Understand the difference between foreground, background, and second-order equanimity.
3. Recall and list options to generate and support foreground and background equanimity and identify which options work best for you.
4. Demonstrate your understanding of ‘pendulating and titrating’ by using it to address a sensory challenge.
5. Distinguish equanimity from indifference.
6. Understand the equanimity gap and the 'walls into windows' options you might use to address it. 
7. Understand when detecting and evaluating your equanimity during formal meditation is helpful or unhelpful.
8. Evaluate the impact of your equanimity levels on emotional valence.
9. Understand the intention and potential benefits of the Cultivating Surface and Deep Equanimity, and the Do Nothing techniques.

Outline:

• The Story of the Two Arrows
• The Difference Between Pain and Suffering During Chronic Pain and Childbirth
• Skillfully Turning Away from Discomfort and Pain
• The Chaos of Our Family
• Integrating Mindfulness into Daily Life Activities
• Practice Modes
• First Attempts at Applying a Formal Practice Technique on the Job
• Checklist 6: ASIA - Analyze, Strategize, Inspire, and Assess Daily Practice
• Checklist 7: Four Pillars of Mindful Awareness Practice
• Befriending Circumstance and Choosing to Embrace Emotional Pain
• Uncovering, Upgrading, and Living Beyond Our Stories
• Guided 8, Self-Recorded, Self-Nurturing Meditation
• Homework
  
  

Learning Objectives:

1. Name the five practice modes and give an example for each.
2. Demonstrate your understanding of the ASIA acronym by practicing it every day for a week.
3. List the Four Pillars of Practice.
4. Distinguish suffering from pain and demonstrate your understanding in your meditation.
5. Understand how the chaos of life and family can be a window of opportunity.
6. List examples of Micro-hits and apply them throughout your day.
7. Identify the healthy and unhealthy behaviors you typically engage in when feeling lonely.
8. Provide examples of how being kind, loving, and compassionate benefits you and others, and contrast that with the impact of negative self-judgment and self-shaming.
9. Discern whether your judgments of others are healthy or unhealthy.
10. Identify stories that could be upgraded and describe how not having a story could be a window of opportunity. 

Outline:

Review the content of each class, including your homework.

Learning Objectives:

 1. Demonstrate your understanding of the five domains of happiness by using them to describe your growth since you began Module One.

2. Identify common sensory challenges in your meditations, and list the strategies and techniques that worked best for you from each of the walls into windows themes.  

3. Make the strategies and techniques that worked best for you your new standard default.

4. Identify any spontaneous windows that arose during your practice. 

5. Identify three things you learned in Module One that are 'takeaways' for you.

6. How have the teachings and practices in Module One helped you better appreciate yourself and others? 

7. Revisit your practice goals, update them if appropriate, and establish a practice plan to achieve them. 

Correct. Modules Two, Three, Four, and Five will be offered in the future. 

The first module is a deep introduction to mindful awareness that will give you a sufficient experience and foundation for a lifetime of practice. It is recommended that you already have some meditation experience and a prior commitment to making meditation a regular part of your life. However, if you have already committed to living an intentional, conscious life, have no meditation experience, and have a strong intuitive recognition that this course is right for you, you are most welcome to join us. 

Our first session is a meet-and-greet that includes a live guided meditation, a more detailed overview of Module One and subsequent modules, expectations for the course, and any questions about Module One or subsequent modules.

The first session for each class has:

• A brief, group check-in
• Teaching of class themes
• Questions about the class themes
• Live guided meditation(s) on the class themes
• Reports and questions from the live meditation(s)
• Expectations for the next meeting

The second session for each class has:

• A brief, group check-in
• Questions about the class themes
• Reports and questions about the recorded guided meditation(s)
• Reports and questions about the homework
• Live guided meditation (time permitting)
• Expectations for the next meeting

Our final session includes:

• A brief, group check-in
• Reports and questions about the Module One Review
• Reports and questions about any of the recorded guided meditation(s)
• Live guided meditation (time permitting)
• Options for further training

You will get the most value from attending all sessions and participating directly with Har-Prakash. Having said that, life happens. As the sessions will be recorded, you can watch anything you have missed. 

Unfortunately, due to the small number of participants, no subsidies are available at this time. 

There are no refunds, as the class starts February 3, 2026, and is limited to 12 participants. 

The dates for the next Module One cohort are October 5 - December 3, 2026 (Mondays and Thursdays), 12 Noon to 2 PM ET.

Register for the October 2026 cohort here.

I will be offering more courses in the future, and am happy to offer them at different times to support participation from other parts of the world. You can add yourself to my mailing list and indicate your preferred time using this form.

Yes! Module One is deep and comprehensive. I have taught this module many times in person, where I live in Owen Sound. Some participants have been through Module One three times.

If you have already taken Module One, you can take it again for 1/2 price. 

Yes. As each class and module builds on what came before, completion of Module One is a prerequisite for attending Module Two.

Har-Prakash and team are working to finish Module Two for online transfer. If you join the mailing list, we'll let you know when it is available.