Complete meditation, mindfulness and mind training course

A relaxing meditation session to calm down and center.
Make sure you turn ´Autoplay´off in the Udemy video player so that when the video stops you can take your time to sit longer in silence if you want and take time to let the sessions have their effect on your whole state of being for a while.

As we will see in this video, the benefits of meditation are much more than keeping mind and body healthy. Some of the scientifically proven benefits are: 

• Stress reduction

• Controls Anxiety. Less stress translates to less anxiety.

• Promotes Emotional Health.

• Enhances Self-Awareness.

• Lengthens Attention Span.

• May Reduce Age-Related Memory Loss.

• Generates compassion and Kindness.

• Helps Fight Addictions.

In this session you will learn to let the awareness go deeper within and get in connection with a state of inner peace.

In order to effectively create a meditation practice it is important to: 
- To have consistency in your practice: everyday at least once and at around the same time.
- Create or find a good environment to do the meditation practice.
- Posture (in the beginning you can sit comfortably back in a sofa or chair if you are uncomfortable sitting up straight) 
- Set the right mindset and commitment for the meditation practice
- Through creating a state of mind or prayer, find guidance for your practice
- Use a timer to not have to think how long you are sitting for or how much longer it will take. You can always sit for longer after the timer bell goes.

In this guided meditation session we will get familiar with body, mind and breath. We will learn how to bring inner peace into every layer of our being.

Make sure you turn ´Autoplay´off in the Udemy video player so that when the video stops you can take your time in silence.

How to sit properly for meditation? Here Michaël explains how.

In this session we will take some time to develop inner kindness and acceptance towards however we feel in the moment. In meditation one recognizes you ARE not your thoughts and emotions, but you HAVE the experience of thoughts and emotions.

A simple 5 minute warmup to open up mind and body before doing a meditation practice.

Mind and breath are intimately connected. It is very hard to control the mind, however, you can easily control the breath and then go into meditation state. By calming the breath and focusing on the breath, the mind will also become calm and focused.

Breathing properly with the diaphragm is essential for using the breath to harmonize mind and body. In this video Michaël explains how this works and how to use this in meditation practice.

If you have already done the 'Breath is Life' breathing course you will see that some of the breathing videos will be the same as in the other course. Feel free to repeat the sessions, otherwise you can just listen to the new lectures in between the breathing sessions and do a breathing/ meditation session by yourself. When you feel you have full control over the breath you can continue to the next section.
Keep breathing with kindness, patience and awareness.

A deeply relaxing breathing session to connect with the breathing system in order to do other breathing techniques for meditation practice. For this session you will need a heavy pillow or a bag or something similar to put on top of the belly to give some pressure.

What we want to develop with these breathing techniques is to create some space. Not just physically for the breathing muscles and lungs, but also for the mind. When the mind is full and blocked, there is no space for inner peace. When there is space within, meditation can happen.

Again a deeply relaxing breathing session using the abdominal area for deep breathing. For this session you will need a heavy pillow or a bag or something similar to put on top of the belly to give some pressure on the belly. This breathing technique is essential in meditation practice.

The mind is a bit like a computer. We can have so many programs running in our mind: thoughts about past, ideas and worries about future, creative ideas etc. It can sometimes feel the mind is a bit overloaded. In meditation we learn to shut unnecessary programs off to use the full mind capacity to focus and concentrate. 

Learn to breathe with the full lung capacity. This breathing method is also called full yogic breath. This breathing technique is essential for using the breath to harmonize mind, nervous system and body.

Your mind is like a garden. Everything you give attention to grows. Become a good gardener within and create a beautiful mind :)  Learn to go within and take care of your garden through meditation.

Another session of gentle yogic breathing that is essential for meditation practice.

Learn how slightly different hand postures can have a distinct effect o your state of mind and body in meditation practice.

The word Mudra is, derived from Sanskrit meaning "sealing in the energy", are elaborate hand and finger gestures which have symbolic meaning as visual language. Also known as Yoga of the hands and fingers, their energetic powers can be directed to heal and influence the energies within our bodies

In this session we will experiment with different hand postures and feel the difference.

There are many different meditation techniques, it is good to understand that these are all techniques to reach a state of meditation and are in themselves no meditation. The techniques are methods to focus the awareness and still the mind until one reaches a state of meditation.

In this session we will learn more how to center the awareness to the present moment. It is merging the awareness with the NOW and we do that by focusing on the breath.

Everything you give attention to grows. In order to cultivate a content state of heart and mind, you can use your mind to generate a certain state of emotion. Learn to feel a state of gratitude and the more you cultivate it, the more it becomes a set pattern in your whole being.  We learn to do this in some of the meditation sessions, but also do this also throughout the day for all big and small things for some time and see the beautiful changes it will bring into your life.

Most of people can only feel thankful for something they like or think is good for them. Learn to become thankful for everything and see how everything helps you grow and will add something to your life. Through meditation one learns to accept ' what is' and to develop a better relationship with the present moment, past and future.

A guided meditation and breathing session to develop gratitude and make the heart shine.

This is a video from the ´Breath Is Life´ breathing course that you can also find on Udemy. It is a wonderful breathing technique that makes it very easy to cleanse and harmonize the mind and body and to create a state of meditation.
Make sure you do it all nice and gently with kindness.

How we experience life depends greatly on our state of mind. There are so many habitual patterns of thoughts and feelings in our mind. Through meditation we can start to ´reprogram´the mind and create clarity and focus to see reality as it is and not how our mind creates a picture of it.

Another session of Ocean breathing, this time to use the breath to open up and center.

With our awareness we can very much be in the creations of the mind. There seems to be a thin line in between future and past, which we call present or the NOW. What we learn to develop is to go into the infinite depth of the present moment and see that ideas about future and past are creations of the mind. In meditation we learn to connect with that state.

In this breathing session we will apply short breath holds in between breaths to create a little more space within.

Learn to observe all aspects of feeling alive without judgement. In meditation practice one wants to develop the ability to observe the nature of this reality as it really is and not how one wants to see it or have a judgement about it.

For creating a calm mind for meditation breathing is essential. Through breathing, bring yourself into a meditative state.

It is very important to know how to control your breath, however, it is also very important to let go of control of the breath. In this session you will learn to breathe more than just air and also learn to let go of the control of breathing to get into meditation state.

A wonderful, meditative breathing session. In this session let go more and more of the desire to control and let life happen. This is an essential practice to go into meditation state.

We are going a little deeper into the meditation practice now and it is good to understand that meditation is not just a relaxation exercise.
In this video Michaël will explain the technique of Vipassana meditation. Vipassana means : To see reality 'as it is' .

It is good to have a certain procedure for doing a meditation session.

1. Prepare physically for a meditation session, do some very gentle stretching

2. In a nicely prepared environment take time to sit

3. Set intention/ commitment for the coming session

4. Observe state of body

5. Observe state of mind

6. Observing general state of being

7. Use breath to harmonize mind and body

8. Focus awareness on the breath

9. When awareness is centered start scanning through the body

Cultivating a state of meditation is a step by step process. In this session we will go through these steps.

A short story about how to tame the mind. Take your time for meditation practice and don't hurry or force anything :)

Learn more and more to guide yourself in meditation and to keep bringing the awareness to the present moment.

In meditation practice, learn to purely observe and not judge about what you experience. When developing this, you learn to see reality ´as it actually is´and not how it is colored by the creations of the mind.  When developing this, you develop a state of pure consciousness.

Should you use music for the meditation sessions or not?

Now you are able to do it by yourself, set a timer for at least 20 minutes and do your daily meditation practice. (30 minutes or longer is even better if you are getting the hang of it).
Peace, love and wisdom

Learn to take a step back and watch the flow of mind, feelings, sensations happen. These are all currents of energy flowing through the body. When learning to observe them as such, you will connect with your pure consciousness state/ higher self.

It is very important to apply all the things you practice in the meditation sessions in daily life also. Michaël explains how and why.

Stop running away from your own mind and come face to face to whatever there is.

Most of your thoughts, actions and reactions are engraved into your system as habitual patterns in the brain. It is important to get a better understanding in this in order to create new and good habitual patterns into your life.

Meditation is more than just a relaxation exercise. It is a way to transcend the fluctuating states of mind and emotions and realize you are more than your mind, emotions and body.

A short video explaining about how everything is always changing.

Everything is always changing and moving, like a wheel. Learn to find the center of that wheel of change and find that still center within.

A talk about love, inner peace, acceptance, and complete freedom. This will be followed by a wonderful guided meditation. Enjoy!

Brain enhancing audio sessions

At the root of all our thoughts, emotions and behaviors is the communication between neurons within our brains. Brainwaves are produced by synchronized electrical pulses from masses of neurons communicating with each other.
It is possible to influence these frequencies in our brain and to influence our brain-state.

Michaël has been composing several tracks with different BEA frequencies you can use for different purposes.

Here are some tips and precautions to get most out of these sessions.

Enjoy the sessions! 

A downloadable MP3 audio file for a deeply relaxing meditation session to harmonize mind and body and expand consciousness.

A downloadable MP3  guided breathing meditation to bring the awareness deep within and cleanse the mind and energy system.

A downloadable MP3 audio file for a deeply relaxing meditation session to heal mind and body and expand consciousness.

A guided meditation session to go deeper within and find your source, your true nature.

Downloadable MP3 audio sessions to sit back or lie down, put your headphones on and let the music do it's work to harmonize mind, body and soul. Enjoy these wonderful journeys within.

A complete movement - breathwork - mind training session from Michaël Bijker's "Life Design Course".