Meditation 101: Learn How to Meditate


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  • 12
    Lessons
  • 21
    Exams &
    Assignments
  • 11
    Hours
    average time
  • 1.1
    CEUs
  • 3,266
    Students
    have taken this course
 
 
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Course Description

Meditation is a practice by which a person achieves a greater sense of awareness, wisdom, introspection, and a deeper sense of relaxation.  Practiced for millennia, it is the discipline of concentrating on a single object, thought, sound, movement, or on attention itself.  Many people meditate to achieve a greater sense of spiritual awareness and understanding of their professed religion, but it can be practiced by anyone regardless of their religious beliefs and background. 

In this course, we will explore the various techniques of meditation, such as sitting, standing, and yoga.  Becoming aware of your thoughts, surroundings, sounds, smells, bodily movements, and especially your breath are fundamental techniques of meditation.  The basic objective is to be present – here and now.  It is the act of being precisely in the moment, neither controlling your mind rigidly nor letting it go completely, but being aware of who you are and where you are.

Meditation is about being comfortable and at peace.  As we explore the several techniques of practicing meditation, you can pick and choose those practices that make you most comfortable.  It is important to leave your preconceived notions of meditation behind you, keep an open mind, and be willing to learn the art of meditation.

In this course, we will explore the various techniques of meditation, such as sitting, standing, and yoga.  Becoming aware of your thoughts, surroundings, sounds, smells, bodily movements, and especially your breath are fundamental techniques of meditation.  The basic objective is to be present – here and now.  It is the act – some would say the art – of being precisely in the moment, neither controlling your mind rigidly nor letting it go completely, but being aware of who you are and where you are. 

When many people think of meditation, they conjure up images of a Buddha-like person sitting in a lotus position surrounded by tranquil music and burning incense.  While this familiar image is indeed how many people practice Meditation, it is certainly not the only way. 

Meditation is, first and foremost, about being comfortable and at peace.  As we explore several techniques of practicing meditation, you may pick and choose the practices that make you feel comfortable.  It is important to leave your preconceived notions of meditation behind you, keep an open mind, and be willing to learn the art of meditation. 

Meditation is not a practice of achieving ecstasy, nor is it an attempt to be a "better person."  It is simply creating an environment in which we are able to reach a level of self-awareness that we are unable to do in our usual environment.  It is the creation of a space in which you meet your fears and insecurities, and your hopes and dreams.  It is the creation of a space in which you ask deep questions and, sometimes, receive answers.  It is the process of both analyzing your thoughts and clearing your mind. 

Before we explore the techniques of meditation practices in detail, we will first ensure that we set up the proper environment for our daily meditation.  We are naturally influenced by the physical space around us, and creating surroundings filled with beauty, simplicity, and tranquility will aid you in achieving an effective meditation.  The physical space we create for meditation does not need to be elaborate.  In fact, simplicity is an extremely important and fundamental concept in meditation.

Establishing a routine whereby you practice in the same place and at the same time is recommended for meditation.  You should commit yourself to meditate regularly and to adopt a routine.  The daily commitment you make to meditation will aid you considerably in achieving a greater sense of harmony and self-awareness.  This course will show you how to carve out time from your daily schedule even if you think you don't have the time or the privacy. 

Many people who have a casual interest in meditation know that controlling one's breath is important in meditation.  In fact, being mindful of one's breath is one of the most fundamental principles of meditation.  An entire section of this course is dedicated to this topic due to its importance and prominence.  In the section called Mindfulness of Breathing, we will explore the importance of calming the mind and opening ourselves up to the possibility of achieving a higher level of self-awareness and consciousness. 

We will explore the two main types of meditation and how to effectively meditation in each of the two distinct styles:

Samadhi Meditation – Concentration Meditation, where one concentrates on a single object voluntarily and effortlessly for a period of time.  In traditional Buddhist meditation, there are over 40 objects of meditation, such as earth, water, fire, etc., and breath is clearly one of the most popular objects of meditation among most practitioners. 

Vipassana Meditation – Insight meditation, where one contemplates a situation or a thought, and analyzes one's observations and experience. 

Whereas Vipassana meditation is about analysis, thinking, and contemplation, Samadhi meditation is simply calming the mind and concentrating on a single object.


Health Benefits of Meditation
 

We will dedicate an entire chapter to the health benefits of meditation.  Whereas it used to be practiced in Western culture by just a small portion of the population, today meditation is earning acceptance as a beneficial physical program.  In countless medical journals, scientists have demonstrated their findings that meditation leads to better overall health and we will explore the specific ways in which it does, from the lowering of cholesterol and blood pressure, to the increase in self-esteem and well being.

Meditation has been practiced for thousands of years.  Archeological finds from prehistoric times, especially Indian texts, contain references to many different forms of meditation.  Tantras, or Indian scriptures, dating as far back as 5000 years ago, mention various techniques of meditation.  Although its origins are deeply rooted in religious beliefs, meditation is not a religious practice.  It is practiced by millions of non-religious people everyday who extol its countless health benefits. 

 

Meditation was born in the Eastern culture.  It was originally derived from Hinduism during the Vedic period, which extended from approximately 2,000 BCE to 600 BCE.  Meditation was initially used by the Hindus as a way of discerning the true nature of God, or Brahman. 

In approximately 500 BCE, the Buddha, Siddhartha Gautama, taught meditation to his many followers, and in doing so showed how meditation can assist in the Path to Enlightenment.  In this course, we will explore what it means to be on the Path to Enlightenment, and how meditation can, and is, used to attain what the Buddha called a state of "Nirvana."

As we will discover, meditation does not simply involve sitting down and remaining perfectly still.  Although sitting meditation is a method that is used by many people, millions of practitioners incorporate yoga into their meditation practices.  In this course, we will explore a basic introduction to yoga and how it helps to achieve a deeper sense of concentration. 

During the yoga poses you will learn in this course, you will practice breathing while doing a variety of poses meant to increase flexibility, strength, balance, and overall tranquility. 

Yoga is a practice for the whole body.  While it most certainly has many physical benefits like strength and flexibility, it nourishes your spirit as well.  You will feel refreshed and relaxed after even your first few yoga sessions, and it is an excellent method to practice meditation. 

Meditation is an art that has been practiced and refined for centuries.  From the Supreme Buddha to the simple community gathering down the street, it has been a source of self discovery and enlightenment for all types of people.  The answers you seek, or the relaxation you need, await you as you begin your practice of daily meditation.

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  • Printable Lessons
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  • 6 Months to Complete
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  • Accredited CEUs
Universal Class is an IACET Accredited Provider
 
 

Course Lessons

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Lesson 1: What is Meditation?

Meditation is a practice by which a person achieves a greater sense of awareness, wisdom, introspection, and a deeper sense of relaxation. 15 Total Points
  • Lesson 1 Video
  • Take Poll: Meditation
  • Complete Assignment: An Introduction
  • Complete Exam: Lesson 1: What is Meditation?

Lesson 2: Why Meditate?

For the last 5,000 years, people have practiced meditation for a variety of reasons, including the achievement of a higher sense of awareness, a deeper relaxation, better health, and peace of mind. 9 Total Points
  • Lesson 2 Video
  • Complete Exam: Lesson 2: Why Meditate?

Lesson 3: Proper Physical Space for Meditation

Before we start to explore the techniques of our meditation practices, we must first ensure that we set up the proper environment for our daily meditation. 35 Total Points
  • Lesson 3 Video
  • Review Article: Meditation Music
  • Take Poll: Meditation Space
  • Complete: Lesson 3 Assignment
  • Complete Exam: Lesson 3: Proper Physical Space for Meditation

Lesson 4: Mindfulness of Breathing

All human beings need to breathe to stay alive. It can be said, then, that we live when we are breathing. But, most of us who are in good health take breathing for granted. 34 Total Points
  • Lesson 4 Video
  • Complete: Lesson 4 Assignment
  • Complete Exam: Lesson 4: Mindfulness of Breathing

Lesson 5: Proper Meditation Postures

Maintaining the right posture during your meditation practice is important for several reasons. Most importantly, good posture is necessary to protect your back from injury or strain. 35 Total Points
  • Lesson 5 Video
  • Complete: Lesson 5 Assignment
  • Complete Exam: Lesson 5: Proper Meditation Postures

Lesson 6: Health Benefits of Meditation

Meditation has been practiced for centuries, and throughout history, practitioners have espoused its many healthful benefits. 10 Total Points
  • Lesson 6 Video
  • Complete Exam: Lesson 6: Health Benefits of Meditation

Lesson 7: History of Meditation

There is strong evidence to suggest that meditation has been practiced for thousands of years. Archeological finds from prehistoric times, especially Indian texts, contain references to many different forms of meditation. 10 Total Points
  • Lesson 7 Video
  • Complete Exam: Lesson 7: History of Meditation

Lesson 8: Meditation and Religion

We have learned in this course that meditation leads to a higher level of consciousness and awareness. 10 Total Points
  • Lesson 8 Video
  • Complete Exam: Lesson 8: Meditation and Religion

Lesson 9: Path to Enlightenment

The Noble Eightfold Path, the teachings of the Buddha, lays out the path to the end of suffering. "The middle way," as it is often described, is a series of principles and guidelines which aid in the development of the Self. 35 Total Points
  • Lesson 9 Video
  • Review Article: Meditation For Enlightenment
  • Complete: Lesson 9 Assignment
  • Complete Exam: Lesson 9: Path to Enlightenment

Lesson 10: Meditation Techniques

In this lesson, we shall explore techniques for effective Meditation. These techniques can be used by both beginners and expert practitioners. 35 Total Points
  • Lesson 10 Video
  • Review Article: Meditation Techniques
  • Complete: Lesson 10 Assignment
  • Complete Exam: Lesson 10: Meditation Techniques

Lesson 11: Meditation and Yoga

As we have seen throughout this course, meditation does not simply involve sitting down and remaining perfectly still. 35 Total Points
  • Lesson 11 Video
  • Review Article: Mudras
  • Complete: Lesson 11 Assignment
  • Complete Exam: Lesson 11: Meditation and Yoga

Lesson 12: Daily and Weekly Meditation: Morning Pages and Artist's Dates

We have seen throughout this course that meditation is about finding the way to the truth--the truth about ourselves and our world. Through the practice of meditation, we achieve a higher level of self-awareness and understanding. 91 Total Points
  • Lesson 12 Video
  • Take Poll: Morning Pages
  • Take Survey: Program Evaluation Follow-up Survey (End of Course)
  • Complete: Lesson 12 Assignment
  • Complete Exam: Lesson 12: Daily and Weekly Meditation: Morning Pages and Artist’s Dates
  • Complete: The Final Exam
354
Total Course Points
 

Learning Outcomes

By successfully completing this course, students will be able to:
  • Define meditation and recognize its benefits.
  • Define proper physical space for meditation.
  • Demonstrate mindfulness of breathing.
  • Demonstrate proper meditation postures.
  • Describe health benefits of meditation.
  • Know history of meditation.
  • Know meditation and religion.
  • Describe path to enlightenment.
  • Demonstrate meditation techniques.
  • Know meditation and yoga, and
  • Demonstrate mastery of lesson content at levels of 70% or higher.
 

Additional Course Information

Online CEU Certificate
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Course Title: Meditation 101: Learn How to Meditate
Course Number: 7550359
Languages: English - United States, Canada and other English speaking countries
Category:
Course Type: How To (Self-Paced, Online Class)
CEU Value: 1.1 IACET CEUs (Continuing Education Units)
CE Accreditation: Universal Class, Inc. has been accredited as an Authorized Provider by the International Association for Continuing Education and Training (IACET).
Grading Policy: Earn a final grade of 70% or higher to receive an online/downloadable CEU Certification documenting CEUs earned.
Assessment Method: Lesson assignments and review exams
Instructor: Eston Dunn, MS, LMT
Syllabus: View Syllabus
Duration: Continuous: Enroll anytime!
Course Fee: $50.00 (no CEU Certification) || with Online CEU Certification: $75.00

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