Start by taking a few moments to reflect on why you're taking this course, and let the answers emerge for themselves.

The easiest place to start is by paying attention to things outside ourselves, so today we will focus on sounds.

Observing your breath without trying to change it will nurture the most important attitude in mindfulness called equanimity.

Feeling the breath at the nostrils is a very important practice because it will help you stabilize your attention even further.

Spend a little more time feeling the breath at the nostrils, narrowing the area of attention and sharpening it further.

How many thoughts do you have in a day, and how do you react to them? Let's try to simply observe them without judgment.

Continue observing your thoughts in a neutral way, to gradually change your relationship to them and stop behaving reactively.

Take a close look at your body sensations, your reactions toward them, and how you can calmly observe them.

Spend more time observing your body sensations with a calm attitude, noticing how emotions feel in your body.

Learn the body scan meditation by focusing on different parts of the body, noticing sensations, and trying to stay calm with them.

Anything you feel, think, or do has a body sensation associated with it. Noticing them will take you deep into your mind.

Continue scanning your body, noticing that whatever arises — thoughts, feelings or sensations — shall soon change or pass.

Keep going. Your understanding of impermanence will deepen as you continue with your body scan practice.

Today, you will complete the body scan, which from now on will remain the most important part of your daily practice.

Today's instructions will be short so you can spend less time listening to the instructions and more time in the practice.

Start incorporating a loving kindness meditation to send healing to whatever challenge may come up during your practice.

Expand your capacity for kindness by sending good wishes to someone you feel neutral about, as well as the people you love.

Send love to someone with whom you have a difficult relationship — because just like you, everyone wants to feel happy and peaceful.

The last part of the loving kindness practice involves sending love to all beings everywhere in the universe.

Incorporate an equally helpful but shorter version of loving kindness at the end of your body scan practice.

Learn what it takes to keep a consistent practice every day, whether you have a lot of time to meditate or not.

Today's meditation will help you understand what gratitude really is and how it feels to be truly grateful.

Explore how receiving help from a stranger would feel, and how you can reciprocate it with feelings of gratitude.

It's hard to feel grateful toward people or situations you don't like, but if you see the lesson in them, your perspective will change.

Keep progressing in your practice by nurturing all the positive emotions gratitude brings us on a daily basis.

Cultivate an attitude of generosity in your practice and will experience how good how it feels when felt fully throughout your body.

Being generous with someone you like is easy, but what happens when you're requested to be generous toward a stranger?

Finish your journey into creating a beautiful life through mindfulness, by sharing your generosity with everyone.