Course Outline

What to expect on course

The course is a mixture of theory, practice and discussion. We start out with relatively short exercises (what we call ‘spot meditations’), and introduce longer meditations as we progress through the course. In the opening weeks emphasis is placed on ensuring you understand what meditation is and how it works. In later sessions more time is dedicated to practice. That said, you’ll walk away from every class with at least one, and probably several new meditation techniques to take away and explore over the following week.

If you can’t make a class

If you can’t attend your usual class you are welcome to attend any of the other concurrently running classes that week. View the course schedule for full details, including venue information and times (which do vary from class to class).

Recommended Text & CDs

The recommended text for the Basic Course is ‘The 5-Minute Meditator‘ by Eric Harrison.

We also have a range of guided meditation CDs and mp3s available. These are available for purchase at class, as well as through our website.

Students who make use of these resources tend to get better and more immediate results.

Course Notes

You can access class notes through the ‘Student Resourses‘ section of our website (located at the bottom right of every page).

You will also find a range of ‘One Minute Meditations‘ that take 60 seconds or less and that you can use to de-stress at your desk, as well as ‘Spot Meditations‘ that you can do throughout the day, wherever you are — at traffic lights, in queues, whilst you walk, etc.


We also send out a monthly e-newsletter which includes ideas for spot meditations, articles on improving your meditation practice and updates on forthcoming workshops, special events etc. You can subscribe from our home or contact pages.

Social Media

For news, research and articles on meditation and mindfulness check out our Facebook page

To get daily reminders and tips follow us on Twitter @MELBMEDITATE

Course Aims

All courses at the Melbourne Meditation Centre aim to teach you to meditate. In simple terms, this means that you’ll learn how to:

  • relax your body, and
  • calm your mind

You’ll be able to do this:

  • on your own, without a teacher or guide
  • anywhere
  • at any time you need or want to

These skills enable you to:

  • calm yourself rapidly
  • let go of physical and mental stress
  • relate to your thoughts and emotions in healthy and harmonious ways
  • develop mental clarity and awareness

Course Synopsis

Week 1

  • Defining & Understanding Meditation & Mindfulness
  • Meditation Myths & Misconceptions
  • Methods of meditation
  • Spot Meditation 1 – Movement Meditations
  • Principles of meditation
  • Relaxation
  • Spot Meditation 2 – 7 Deep breaths
  • Mental Clarity
  • Spot Meditation 3 – Witnessing thought
  • Meditation 1 – Sounds, Body & Breath

Week 3

  • How to Meditate
  • Meditation 1 – Exploring the Breath
  • What happens when you meditate?
  • The Basic Meditative Process
  • Focus & Awareness
  • A Typical Meditation
  • What you may experience
  • Meditation 2 – The 6-Spot Sequence

Week 5

  • Working with Thoughts & Emotions
  • Meditation 1: Meditation on Thoughts
  • Meditation 2: Meditating with Emotions

Week 2

  • How Meditation Works
  • Meditation 1  – “Body, Breath & Heartbeat”
  • The “Normal’ Mind
  • The Stress Cycle
  • The Meditative Mind
  • Meditation 2 – Exploring the Senses
  • Sensing & Thinking

Week 4

  • The Physiology of Relaxation
  • Spot Meditation – Bodyscan
  • Evaluating your practice
  • Meditation 1 – Bodyscan
  • Signs of relaxation
  • Physical Indicators
  • Mental Indicators
  • Meditation 2 – Mantra & Affirmations

Week 6

  • Developing an Independent Meditation Practice
  • Meditation 1 – Freestyle
  • Meditation 2 – Pain
  • Where to from here?
  • Recommended Resources
  • Questions and Review