This DIGITAL product comes with a full-color PDF practice guide and 44 downloadable meditations.
This is a sequential, 13-month guided meditation program. It is my most comprehensive. It has been carefully designed for anyone living with an illness or repeating emotional pattern related to stress. If you want to change or heal, this program will help. You will learn to meditate and work with your triggers, thoughts, and sensations. The program is progressive — basic, to intermediate, to advanced. This program not only helps you relieve your stress, but it also enables joy and peace to arise, which is the goal.
The program includes a full-color, PDF practice guide, that teaches you what you need to know to start a meditation practice. It also contains a full explanation of the Skillfully Aware mindful attunement method. It reveals the causes of stress and emotions and how stress can cause illnesses. Finally, it contains many essential teachings that once understood, will help you gain influence over your emotional life so you can change or heal.
WHO BENEFITS FROM THIS PROGRAM
- People who have already taken my Project SkillfullyAware class
- People seeking relief from stress-related or other illnesses (anxiety, addiction, sleep issues, depression, chronic pain and much more)
- People going through difficult life challenges (divorce, loss, trauma and more)
- People wanting more joy, self-love, strength, energy, and focus
- People seeking a deeper spiritual connection
- Anyone desiring to learn to meditate or deepen their existing meditation practice
AFTER THIS PROGRAM YOU WILL!
- Know how to meditate. You will also know how to use meditation and mindfulness therapeutically—so you feel better!
- Be proficient with proven mindfulness techniques and virtues practices that fit seamlessly into and enhance every aspect of your life
- Understand the mind-body connection, so can become your own best therapist. Meaning, you’ll get good at being kind to yourself.
- Become more self-aware, so your communications and relations with others improve
- Feel better with increased energy and passion, which can then ignite a full-on pursuit of your life’s purpose.
This course is profoundly transformative for those who fully engage with the material and practices. So, if you’re feeling the need for transformation, this program will help. The first month of the program introduces the primary Skillfully Aware method through 3-pairs of meditations. One of each pair contains a background Theta Wave sound to help enhance your concentration. The rest of the Skillfully Aware process is introduced in months 2 through 7, where you explore each of your senses. You learn to watch thoughts in your mind, work with sensations in your body, and explore sights and sounds in the world. The 18 meditations over six months foster mental clarity, concentration, and above all, equanimity—a gentle and compassionate acceptance of present moment circumstances. In months 7 through 9, you learn three intermediate meditation techniques for stress reduction and emotional regulation. The six meditations of months 11 through 13 teach advanced techniques that deepen your concentration and cultivate positive feeling states of flow, bliss, and peace. The advanced meditations come in three pairs, offering the option of listening with or without a Theta Wave track in the background.
As a bonus, this transformative program also includes five pairs of specialty meditations that help to promote restful sleep, reduce pain, and curb strong emotions and urges. The specialty meditations can be listened to at any time, whenever the need arises. The specialty meditations also come in pairs. One of the pairs offers a Theta* or Delta* Wave background. Theta Wave soundtrack assists in calming the mind, heightening emotional receptivity, and increasing one’s awareness of subconscious mental activity. Delta Wave soundtrack helps promote deep, restful sleep.
After you purchase this program you will receive an email with links to the PDF and Audio files
*NOTICE REGARDING WAVE FILES: Some meditations in this series (WAVE) include a background frequency to induce brainwave entrainment. Brainwave entrainment (or synchronization), aims to cause one’s brainwave frequencies to fall in step with a periodic stimulus having a frequency corresponding to the intended brain-state. Entrainment is used, for example, to induce heightened states of concentration or sleep. This program uses Theta (for concentration) and Delta (for sleep). BECAUSE OF THE REPETITIVE PULSATING RHYTHMS, PEOPLE WHO ARE PRONE TO SEIZURES OR EPILEPSY SHOULD NOT LISTEN TO THE FILES CONTAINING THE WAVE FREQUENCIES.
Skillfully Aware Guided Meditation Program FAQ
Q: I want to start learning to meditate and work with my stress patterns, but I don’t know what to do first, the 6-Module Class or the 13-Month Program?
Most people choose to start with the 6-Module class. It’s the same curriculum I used to teach the 6-week pain program at Sierra Tucson, a world-renowned recovery center. Project SkillfullyAware has been updated and optimized to help with all stress-related conditions. The class provides in-depth instruction on the mind and how it works, how stress-related patterns emerge and evolve and how you can begin to positively influence them using mindfulness-based attunement. Some people choose the 13-month program because they feel like they know enough about the mind-body connection and want to focus more directly on practice. However, I recommend beginning with the 6-module class first, which is the foundation for all SkillfullyAware Program. Then, when you're finished, continue on with the 13-Month guided program. But in the end, it comes down to a personal choice.
Q: Is the guided program for beginners?
Yes! We don't expect you to know anything about meditation or mindfulness when you start. The program is designed for listeners to pick it up and start meditating. That said, even a reasonably experienced meditator will find the guided meditations and teachings helpful in terms of sharpening his or her meditation skills and mindful awareness.
Q: What is the Practice Guide for?
A 70-page, full-color PDF practice guide comes with the 44 downloadable audio files. The guide contains descriptions of all the meditations; meditation instructions, and answers to many questions about starting an effective meditation and mindfulness practice. It also contains facts about stress, and common thought distortions, as well as explains the link between thoughts and stress illness. Basically, the practice guide explains what you need to know to start meditating, how to use meditation and mindfulness in service of your wellbeing, and how to get the most out of this program.
Q: Is the Practice Guide broken up into segments that relate to the 13 months?
Not specifically. Its primary purpose is to assist in starting a meditation practice immediately, as well as teach the SkillfullyAware method of mindfulness-based attunement for stress relief. Generally, users read the whole practice guide within the first two months. Then, after that, refer back to it as needed. It contains all the instructions on how to work your way through the program.
Q: What is the optimal pacing? In other words, how long does it take?
The optimal pacing is carefully laid out in the practice guide. Each month, between one and three guided meditations, are assigned. Users simply follow the instructions, listen to the meditations and read those sections of the practice guide pertinent to their spot in the program. If you are consistent with your practice, will take 13-months to complete. If that sounds like a long time, it’s not. Here’s why: when a person decides to start meditating he or she is deciding to dedicate a little time each day for self-care, and, for the rest of one’s life. Just like an exercise program, to continue to enjoy the benefits, you have to continue to practice.
Q: How will I benefit?
You'll learn and practice both meditation and mindfulness therapeutically, which means to help you work through stress and stress-related patterns and conditions. Scientific studies prove that mindful attunement brings about many positive effects. These include amplified feelings of wellbeing, improved attention, and enhanced proactive and prosocial behavior (improved relationships). Additionally, attunement has been shown to reduce both physical and mental pain, rumination, anxiety, depression, and emotional reactivity and compulsivity. All of which leads to a greater appreciation and engagement with life. If you like, please check out the Testimonials.
Q: What transformation should I expect?
If you work through the whole 13-month program and do the practices, you WILL learn to monitor and modify where your attention goes, and upon what it fixates. This is vitally important because where attention goes, the brain grows, and from that, your patterns flow. You can expect to transform the stress-related patterns in your life by virtue of you skillfully changing the habits of your attention. That’s what being skillfully aware is all about.
Q: What do I get when I purchase the 13-month program?
You get the 70-page, full-color digital practice guide and 44 audio meditations. These guided meditations take you through the beginning, intermediate and advanced stages of practice. You also receive specialty meditations that help you sleep better, work with pain, strong emotions, and urges. Some of the meditations come in pairs, where one contains a wave pattern in the background, which is designed to deepen concentration or improve sleep.
Q: What technology do I need to work through this program?
All you’ll need is a computer or a smart phone. You’ll download the guided meditations, transfer them into iTunes (or similar) and then synch with your phone. Most people listen to the meditations using ear buds connected to their phone, but you could also listen through the speakers of your computer. PLEASE NOTE: the background wave sounds will not be audible if you listen through the speakers in your computer.
Q: Do I need to install an app or any software on my computer?
You may need to install iTunes or similar MP4 player to listen to the audio files. Most computers come with the software preinstalled. There are detailed instructions in the practice guide for how to transfer the audio files into iTunes (or similar) and then synch with your smartphone. Still, if you need technical assistance, try asking a 16-year-old. Just kidding. Contact us, we’re here for you.
Q: Is it religious?
Definitely not. This guided program does not contain anything of a religious nature. You will, however, learn some meditation techniques that have been generalized from what is known as Buddhist “insight” practice. And, if you’re worried about that, please don’t be. All that means is, is you’ll learn a new way of watching your mind—it all comes down to triggers, thoughts, and sensations. We will not ask you to accept anything except what you experience for yourself.
Q: Is it for everyone?
Yes, and you don't even need to feel stressed to benefit from this program. However, if you're suffering from a severe mood disorder, we recommend you remain in consultation with your doctor and/or psychologist while taking this course. Always stop, and consult with your doctor and/or psychologist if any of the meditation practices seem to worsen your symptoms.
Q: What if I simply don’t have the time?
Working through this course only requires about 10 to 30 minutes per meditation per day. At most, that’s approximately equal to one episode of your favorite TV show. Isn't it worth finding a little time for something that could be so transformative?
Q: How do I continue practicing meditation and mindfulness after the 13-month program is finished?
I am available before, during and after you finish the program. If you want to check in with me, I can give you ideas and practices to further your progress. It is important to follow a teacher or teachers. Practice can easily become stale and unproductive without the guidance of an experienced teacher.
Q: What if I start the program and decide that it isn’t for me?
If you’re not sure this program is right for you, register for the free 21-day meditation challenge. The 21-day challenge will give you a great sense of whether or not this program is for you.
Q: What are the wave files included in the program?
Some meditations in this series include a background frequency to induce brainwave entrainment. Brainwave entrainment (or synchronization), aims to cause one’s brainwave frequencies to fall in step with a periodic stimulus having a frequency corresponding to the intended brain-state. Entrainment is used, for example, to induce heightened states of concentration or sleep. This program uses Theta (for concentration) and Delta (for sleep) frequencies personally designed by expert sound engineer, Stephane Pigeon. BECAUSE OF THE REPETITIVE PULSATING RHYTHMS OF THE WAVE FILES, PEOPLE WHO ARE PRONE TO SEIZURES OR EPILEPSY SHOULD NOT LISTEN TO THE FILES CONTAINING THE WAVE FREQUENCIES. All the files that include a WAVE are named with wave in the title.
Q: I want to teach mindfulness, is the course sufficient for this?
No, the 13-month guided mediation program is for learning and practicing meditation and mindfulness in your daily life. Mindfulness teaching institutions usually expect an applicant to have completed an 8-week MBCT or MBSR course in person, with a teacher. However, this guided program is a great way to learn meditation and mindfulness. In that sense, it's a great way to learn meditation and mindfulness before progressing on to becoming a teacher.
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