Follow your breath from beginning to end, and recognize the process of thinking.

Explore the importance of living an examined life and how meditation can help.

Notice the raw sensations in your body, and let everything be exactly as it is.

Learn how it’s possible to improve the quality of your mind through meditation.

Focus on the sounds around you and let them be objects of awareness.

Understand the benefits of starting fresh in each moment.

Recognize any discomfort in your body, and experiment with not moving.

Clarify your understanding of mindfulness and explore how it develops in stages.

Pay special attention to your thoughts while including all other sensations.

Learn why meditation is about much more than simply feeling good in the moment.

Notice your visual field, the energy state of your body, and emotions.

Learn how to identify what progress looks like in meditation.

Experiment with mental noting while connecting your attention to the breath.

Investigate how boredom can simply be a failure to pay attention.

Explore your awareness of sensations, and notice how they arise and pass away.

Understand how recognizing the truth of impermanence can improve your life.

Consider the possibility that there is no "you" in the center of experience.

Learn the power of gratitude and explore how to invoke it in your daily life.