Personal Transformation


21 Day Mindfulness & Meditation Course

Transform your thoughts, emotions, beliefs, & habits and discover the essence of your true nature through meditation

4.00 (22 reviews)


7 hours


Jun 2019

Last Update
Regular Price

What you will learn

Set your intention for the course and to transform your life with our Gong Bath Intention Process.

Learn the best posture for your own meditation practice.

Learn to relax and breathe deeply with abdominal breathing to help you release stress and anxiety.

Learn to access your energy body & energize yourself through lower dantien/hara breathing.

Learn the basic to advanced levels of mindfulness meditation.

Go deeper in meditation & open up your own intuitive insight and wisdom through the third eye meditation.

Learn to heal the emotional body and bring more love and joy into your life through the heart meditation with crystal singing bowls.

Use the power of one of the oldest meditations, the aum/om mantra. Learn the deep ancient techniques to use the aum mantra to make life changing transformations.

Reflect deeper into your own spiritual nature through meditations on impermanence.

Discover yourself through the Self Inquiry, Who am I ? Meditation technique to take you deeper in meditation to what is commonly referred to as enlightenment.

Rest in your essential nature and discover the depths of yourself through this meditation.

BONUS: Yoga Nidra ( Yogic Sleep) A bonus meditation to take you into a deep yogic sleep state to relax the body and enter into a conscious sleep state.

BONUS: Gong Bath Sound Meditation. A bonus sound meditation. Listen to the sound gongs at any point in the program and go deeper within.


The context of the course

In this course, the very core intention is for you to use these techniques to help you recognise the deeper essence of who you are. This is sometimes called Self realisation or enlightenment. The course is also open to those who want to use meditation to assist them in alleviating some issue such as stress, anxiety, depression or other issues. Whether this course and meditation alleviate these issues or leads to enlightenment depends upon you. The techniques come from a wide variety of traditions and religions. However, I have tried to present the techniques in ways which are practical without being dogmatic.

This course should be taken from the perspective of performing an internal investigation into who you truly are. In this process, many false assumptions of who you are seen and released until your true essence is all that remains.

The structure of the course

The course has been developed through the use of the technique I have used in my own meditative journey within. The techniques are from many different traditions but have been integrated in a way to assist you along your path. This has come from my own insights made whilst practicing these techniques and understanding how they can be used to create different shifts within.

The program has been structured in a way to take the beginner from the basics of meditation to the deepest realisations. The course starts with making an intention and commitment to the course. It then leads on to basics of posture and abdomen breathing. Correct posture and breathing is essential not only for meditation but also will positively impact your physical and mental health in daily life. Abdomen breathing will move into Dantien Breathing. This is a ancient practice of awakening the life energy at the point under the naval. This will help you to consciously awaken and develop this life energy.

One of the core meditations on this course is the mindfulness of the breath. We will cover the different variations of the technique which come from different traditions.

We will also present a new way of working with the mindfulness technique to awaken the life energy and direct it towards the third eye. I have personally found that awakening the third eye is a missing step to really go deeper into insight based mindfulness practices.

The Third eye technique awakens the third eye, a energy centre which opens us up to deeper insights and a clarity to see things as they are. The awakening of this centre will then allow us to proceed to contemplation of the impermanence of experience, on the cause of our self created suffering, the nature of “I” as a individual and “I” as existence itself. We will conclude with self inquiry based practices , where the attention is focused upon the question “Who am I?” and then into the recognition of our essence as unchanging awareness itself.

We will discover that true meditation is nothing but the recognition of who we are.

There will be also be the popular AUM or Om Mantra meditation, to awaken the energy centres and concentrate the attention.

This course would be incomplete without incorporating a heart based technique. A heart centred practice will help to balance emotions which may be stirred and awakened through this course. It will also empower you with the energy of love and compassion as you progress on the inward path.

Bonus meditations have been included in the course. You may wish to use these bonus techniques, outside of your main daily practice. Bonus meditations include Yoga Nidra, which is a Yogic Sleep, a technique to deeply relax and integrate all aspects of oneself. There is also a Sound Meditation included.

The flow of the program will also allow advanced students to practice techniques they know of, in a completely unique way. The course integrates different techniques from different traditions, all to create a conducive atmosphere within oneself for self realisation.

The techniques used are nothing but aids to assist in recognising your own true essence.

A comprehensive course with 15 different meditation techniques covering the following;

  1. Setting your Intention through Gong Intention Process

  2. Posture for Meditation

  3. Abdominal Breathing

  4. Lower Dantien/Hara Breathing (Energy Breathing)

  5. Mindfulness of the breath meditation on abdomen area

  6. Mindfulness of the breath meditation on nostril area

  7. Mindfulness of the breath meditation on the whole body breath

  8. Third Eye Meditation

  9. Heart Centre Meditation On Emotional Body With Crystal Singing Bowls

  10. Aum Mantra Meditation

  11. Meditations on Impermanence

  12. Self Inquiry, Who am I?

  13. Resting as Awareness

  14. BONUS: Yoga Nidra (yogic sleep)

  15. BONUS: Gong Bath Sound Meditation (15mins)



21 Day Mindfulness & Meditation Course
21 Day Mindfulness & Meditation Course
21 Day Mindfulness & Meditation Course
21 Day Mindfulness & Meditation Course




Day 0 :Introduction & Course Preperation

What Is Meditation?

Context, Structure And How To Use This Course

Setting Up A Meditation Practice

Meditation In Daily Life



Day 1 : Gong Intention Process

Gong Intention Process

GUIDED MEDITATION: Gong Intention Process

Day 2 : Posture Meditation

Day 2: Introduction To Posture Meditation

Day 2 : Seat & Posture

Day 2: Sitting Postures

Day 2: Hand Conclusion Postures

Day 2: GUIDED MEDITATION : Posture Meditation (8mins)

Day 3: Abdominal Breathing

Day 3: What Is Abdominal Breathing?

Day 3: How does it stimulate the relaxation response?

Day 3: Abdominal Breathing Prepares One For Meditation

Day 3 : Advanced Technique

Day 3: Abdominal Breathing To Rib Cage Breathing

Day 3 : 1 Min Meditation


Day 4-5 : Dantien ( Energy) Breathing

Day 4-5: What Is The Lower Dantien?

Day 4-5: 1 min Meditation

Day 4-5: GUIDED MEDITATION Dantien Breathing (10m)

Day 6-7 : Mindfulness Of Breathing At Abdomen

Day 6-7 : What Is Mindfulness Of Breathing?

Day 6-7 : Purpose and Difference To Other Techniques

Day 6-7 : The Mahasi Method

Day 6-7 : The Noting Technique

Day 6-7 : 1 Min Meditation

Day 6-7 : Advanced Theory

Day 6-7: GUIDED MEDITATION - Mindfulness Of Breathing At The Abdomen (15m)

Day 8-9 : Mindfulness Of Breathing At The Nostrils

Day 8-9 : Introduction To Mindfulness At The Nostril Area

Day 8-9 : 1 Min Meditation

Day 8-9 : GUIDED MEDITATION - Mindfulness Of Breathing At Nostril Area

Day 10-11 : Mindfulness Of Whole Breath Body

Day 10-11: Introduction To Mindfulness Of Breathing - Whole Breath Body

Day 10-11: Advanced Meditation

Day 10-11 : 1 Min Meditation

Day 10-11 : GUIDED MEDIATION - Mindfulness Of Breathing - Whole Breath Body

Day 12 : Mindfulness Of Breathing Conclusion

Day 12: Mindfulness Of Breathing Conclusion

Day 12: Breathing Is A Flow Of Energy

Day 12: 1 Min Meditation

Day 12 : GUIDED MEDITATION - Mindfulness Of Breathing - Conclusion

Day 13 : AUM (OM) Meditation

Day 13 : Introduction To AUM ( OM) Meditation

Day 13 : Advanced AUM Meditation

Day 13 : 1 Min Meditation

Day 13 : GUIDED MEDITATION - AUM Meditation (19m)

Day 14 : Heart Centre Meditation With Crystal Singing Bowls

Day 14 : Introduction To Heart Centre Meditation

Day 14 : 1 Min Meditation

Day 14 : GUIDED MEDITATION - Heart Centre With Crystal Singing Bowls (12m)

Day 15-16 : Third Eye Meditation

Day 15-16: What Is The Third Eye?

Day 15-16 : Why Should We Practice The Third Eye Meditation?

Day 15-16: 1 Min Meditation

Day 15-16 : GUIDED MEDITATION - Third Eye (16m)

Day 17 - Third Eye & Contemplations On Impermanence

Day 17 : What Is Impermanence?

Day 17: How To Contemplate On Impermanence?

Day 17: The Technique

Day 17 : Advanced Technique

Day 17 : Extra Contemplations On Impermanence

Day 17 : 1 Min Meditation

Day 17: GUIDED MEDITATION Third Eye & Impermanence (24m)

Day 18 : Who Am I ? Meditation

Day 18: Introduction To Who Am I ? Meditation

Day 18 : 1 Min Meditation

Day 18 : FAQs

Day 18 : GUIDED MEDITATION - Who Am I ? (15m)

Day 19: Resting As Awareness

Day 19 : What Is Awareness?

Day 19 : What Is Resting As Awareness?

Day 19 : How Is This Different From Other Meditations?

Day 19 : 1 Min Meditation

Day 19 : GUIDED MEDITATION -Resting As Awareness (15m)

Day 20 : Personal Practice

Day 20: Personal Practice

Day 20 : GUIDED MEDITATION : Beginners Meditation Mix (28m)

Day 21: Dive Deeper

Day 21 : Dive Deeper

Day 21: GUIDED MEDITATION - Advanced Meditation Mix (26m)





Carol3 April 2021

wow absolutely fantastic course from the start has me captivated and thinking more about my meditations and practices thank you and will look for further courses

Rainer7 July 2019

there are a few courses i got from Udemy which i would like to rate with 10 stars and this one is such a course. Alone the soft voice of the instruktor leads me into a meditative state. Rarely i have heard a clearer and more comprehensive explanation and guidance like this detailed course. Simply explained the deepest meaning and goal of meditation - this is a great highlight from this teacher. i am not yet through the course completely, so i am looking forward to all the remaining meditations and those great variations. i am very grateful and excited for this wonderful course. thank you very much!!!

Kamyaby25 June 2019

Learning a lot about different types of Meditation. Old concepts are clearer and new concepts understood. Awesome. Thanks again guru.


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