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Home > Practices by Subject > New to Buddhism? > Buddhist Meditation 101 Online
Buddhist Meditation 101 Online
Buddhist Meditation 101 Online

Buddhist Meditation 101 Online

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Questions?

  • Visit the Online Learning Center
  • Read the Student Guide
  • Or, view the Technical Support Forum

We are happy to offer this online program on a generosity-based system. If you benefit from this, please remember that we depend on the generosity of students like you to support our publishing efforts. In addition to the opportunities for donations provided by the shop, please consider the FPMT Education Fund.

Following your order you will receive an email with a link to a webpage to download a PDF document that contains the enrollment key for the course and instructions on how to access the course on the FPMT Online Learning Center.

Overview

Buddhist Meditation 101 is an introductory course to Buddhist meditation. It is suitable for people encountering both meditation and Buddhism for the first time, as well as for people who have done some meditation in other traditions but would like to know more about how meditation is practiced in the Tibetan Buddhist tradition. It provides an overview of meditation and basic meditation techniques, including breathing meditation, mindfulness meditation, visualization meditation, and analytical meditation, in the context of the Tibetan Mahayana tradition of Lama Tsongkhapa (Gelug). It includes an explanation of what kinds of skills are developed in meditation and how to apply them in daily life. The course is taught by Ven. Connie Miller, a senior American teacher of Tibetan Buddhism known for her accessible teaching style.

Course Structure

This program is presented as a series of five sessions. Each session consists of teachings along with short guided meditations by Ven. Connie Miller, available in both MP3 and written formats, each approximately one and a half hours in length. These teachings are supplemented by longer versions of the guided meditations, each approximately thirty minutes in length, for a total of ten guided meditations. Each session of teachings concludes with some points for reflection that are intended to encourage a personal reflection and analysis of the topics taught.

Course Topics

The five sessions of the course cover the following topics:

Session 1: Meditation in Buddhism

Teachings on:

  • What meditation is
  • The purpose of meditation
  • The application of concentration and mindfulness in meditation
  • The seven-point meditation position

Two guided meditations:

  • Counting the Breaths
  • Bare Attention

Points for Reflection

Session 2: Mind in Buddhism

Teachings on:

  • The definition and nature of the mind according to Buddhism
  • The mind is like the sky and like the ocean
  • The mind is the source of all our suffering and all our happiness
  • Meditation enables us to choose between the thoughts and emotions that bring us happiness and well-being and those that bring us problems and suffering

Three guided meditations:

  • Mind Like the Sky
  • Mind Like the Ocean
  • Nine-Round Breathing

Points for Reflection

Session 3: Types of Meditation and Obstacles to Meditation

Teachings on:

  • The two main types of meditation: stabilizing and analytical
  • The different objects of meditation
  • The five obstacles to meditation: (1) laziness, (2) forgetfulness, (3) laxity and excitement, (4) non-application of an antidote, and (5) over-application of an antidote
  • The antidotes to laxity and excitement in particular
  • The five negative states of (1) attachment, (2) anger, (3) pride, (4) jealousy, and (5)ignorance that interfere with meditation
  • How to transform negative experiences into positive ones by changing our way of thinking and behaving

One guided meditation:

  • Transforming Negative Experiences

Points for Reflection

Session 4: The Meditation Session, Meditation Place, and Visualization Meditation

Teachings on:

  • Setting up a meditation session in four parts: calming the mind, setting the motivation, the actual meditation, dedication
  • Setting up a conducive place to meditate at home
  • Using the benefits of meditation in everyday living
  • The characteristics and benefits of visualization meditation
One guided meditation:
  • Purification with Light
Points for Reflection

Session 5: Meditation Stops the Roller Coaster of Emotions

  • How analytical meditation can be used to gradually eliminate habitually harmful emotional responses and develop positive ones
  • How we are constantly making distinctions and judgments as we interact with other people
  • Attachment and aversion color our view and make our mind go up and down, like a yo-yo
  • All our delusions come from self-centeredness
  • How our experiences would be completely different if we could develop equanimity and openness
  • Advice for establishing a long-term meditation practice

Three guided meditations:

  • Body of Light
  • Generating an Altruistic Motivation
  • Cultivating Equanimity

Points for Reflection

Course Materials

The course materials consist of the following resources:

  • A detailed description of the course including an explanation of how to use the course materials and how to complete the course and qualify for a Certificate of Achievement
  • Outlines of the topics and meditations covered in each session
  • MP3 recordings of five sessions of teachings by Ven. Connie Miller, each totaling approximately one and a half in length but divided into smaller parts approximately 15–45 minutes in length
  • MP3 recordings of ten guided meditations led by Ven. Connie Miller
  • Transcripts of all the teachings and guided meditations that can either be read online or downloaded as PDF files
  • Supplementary materials that include an illustrated explanation of the seven-point meditation posture and a glossary of common Buddhist terms
  • Points for reflection that give course participants the possibility of sharing their thoughts with the Buddhist Meditation 101 elder, an FPMT registered teacher, who will then provide feedback
  • A discussion forum that provides an opportunity to discuss the topics with fellow participants
  • An offline activity log and an online checklist for the Certificate of Achievement that course participants can use to keep track of the course components they have completed
  • A final Certificate of Achievement for those who complete the required teachings, meditations, and points for reflection

Course Readings

This course has no actual required readings. However, one book is highly recommended for those who take this course: How to Meditate by Kathleen McDonald (Boston: Wisdom Publications, 1984, 2006)

Complementary Course

Buddhist Meditation 101 can be done either before or after the introductory course Buddhism in a Nutshell, in which Tibetan Buddhist philosophy and principles are explored more extensively. However, if you are new to both Buddhism and meditation it is recommended to begin with Buddhist Meditation 101 and then do Buddhism in a Nutshell.

Note: The entire course was revised in 2018 to provide the option of either reading and listening to it online or to download all the audio and text files and use them offline.

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