Session 1

Body Scan: 30 minutes 

Body Scan: 15 minutes  

Session 2 

Urge Surfing 

Mountain Meditation  

Session 3 

Sitting Meditation on the Breath: 30 minutes 

Sitting Meditation on the Breath: 15 minutes  

Session 4 

Sitting Meditation on Sound, Breath, Sensation, and Thought: 30 minutes 

Sitting Meditation on Sound, Breath, Sensation, and Thought: 15 minutes  

Session 5 

Mindful Movement  

Session 6 

Sitting Meditation on Thoughts: 30 minutes 

Sitting Meditation on Thoughts: 15 minutes  

Session 7  

Loving Kindness