Course Overview
Meditation and mindfulness are more popular than ever, especially with the many options now available through apps and guided practices online. But how many people are actually learning how to train their minds and build real capacity for focus, regulation, and resilience? Drawing from traditional Buddhist teachings and contemporary clinical approaches to mindfulness, this course focuses on the core skills that are often overlooked or rushed through. Each week builds on the last, offering clear instruction, guided practice, and space for reflection and questions. The emphasis throughout is on learning the fundamentals well, in a way that is practical and sustainable over time.
Who This Course Is For
This course is well‑suited if you:
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Are curious about meditation but unsure how to practice consistently
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Have tried apps or classes and want more structure and support
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Already meditate and want to refine the basics
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Have a lapsed practice and want to re-invigorate it for 2026
No prior meditation experience is required.
What We’ll Cover
Week 1 — Orientation
Setting the foundation for a sustainable practice. We’ll explore intention, expectations, posture, and how to create supportive conditions for practice.
Week 2 — Attention
What attention actually is, how it works, and why it feels so compromised in modern life. Learning to notice distraction without judgment.
Week 3 — Concentration
Developing stability and continuity of attention. Practicing the skill of returning — again and again — with steadiness and ease.
Week 4 — Perception
Learning to see thoughts, sensations, and emotions more clearly. Understanding the difference between direct experience and the stories we tell about it.
Week 5 — Compassion
Bringing kindness into the practice. Working skillfully with difficulty, self‑criticism, and emotional reactivity.
Week 6 — Integration
Translating meditation into daily life. Applying practice to stress, relationships, habits, and decision‑making. Creating a personal practice plan moving forward.
Schedule & Logistics
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Dates: Wednesdays, April 1 – May 6, 2026
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Time: 12:00 – 1:00 pm ET
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Format: Live online (Zoom)
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Duration: 6 weeks
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Session length: 60 minutes
A Zoom link and course details will be provided after registration.
Classes will be recorded and provided for participants in the event they need to miss a session.
How Each Session Works
Each session will include:
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A short teaching on the week’s theme
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Guided meditation practice
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Time for reflection, questions, and discussion
Participants are encouraged (but not required) to practice between sessions.
Additional resources will be provided.
Instructor
Andrew Rose has been practicing meditation for over 20 years and is a certified teacher of Mindfulness‑Based Stress Reduction (MBSR). He is the former founder of Presence Meditation in Montreal, where he taught mindfulness and meditation to individuals and groups for many years.
In addition to his meditation teaching, Andrew works as a psychedelic integration coach and educator, supporting people in making sense of non‑ordinary experiences in grounded and psychologically informed ways. His approach emphasizes clarity, discernment, and the careful integration of insight into everyday life. Andrew also co-hosts the podcast Not Too Tight, Not Too Loose.
