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Unified Mindfulness (UM)

Shinzen Young is an American mindfulness teacher who is building a bridge between contemplative practice and neuroscience. His interest in integrating meditation with scientific paradigms has resulted in collaborations with researchers at Harvard Medical School and elsewhere in the burgeoning field of contemplative neuroscience. He is well-known for the system named Unified Mindfulness, a systematic and well-defined approach to meditation. 

During these eight weeks we will cover the following topics:

Week 1

• Mindful awareness: equanimity, clarity, and concentration
• The lay of the land: six doors and seven objects
• Focus In: see in, hear in, feel in, all in, vedana


Week 2

• Focus Out: see out, hear out, feel out, all out

Week 3

• Focus on Rest: see rest, hear rest, feel rest, all rest

Week 4

• Focus on Flow: see flow, hear flow, feel flow, all flow, E&C

Week 5

• Focus on Gone: see gone, hear gone, feel gone, all gone, SHF

Week 6

• Nurture +: see +, hear +, feel +, immersion +, all +, be happy

Week 7

• Auto: auto move, auto speak, auto think, do almost nothing

Week 8

• Choose your own adventure
• Please donate
• Certificate of completion and Facebook page


The course is self-paced and you can start whenever you want.

Each week you will be introduced to two types of formal practices (practice in stillness and practice in motion). A minimum of 30 minutes of formal practice each day (20 minutes in stillness and 10 minutes in motion), at least 5 to 6 days per week for the duration of the course is essential for getting the most from the program. We recommend that you practice with an open mind, bringing curiosity to what may happen, rather than holding on to an expectation of specific results.

In addition, there are informal practices, which will help you integrate mindfulness into your daily life. These practices can be done at any moment during your daily routine.

In order to obtain the Certificate of Completion, you must send us the practice logs for weeks 1-7 with at least 5-6 days completed.


Health considerations:

The program is safe for the vast majority of people. A recent review has found that only 0.0049% of individuals reported negative effects, none of which were considered serious adverse effects. If you are under psychiatric or psychological care, please let them know of your plan to go through this program



The contents of this course are based on materials published by Shinzen Young et al, as well as some of my own ideas. If you like this approach to meditation you may want to check out Shinzen's website

If you want to ask us any questions about the course, please send an email to:  

Are you ready?

Creative Photography with the Sun withou
Creative Photography with the Sun withou

meditation institute: meditation, mindfulness, mindfulness meditation,

mindfulness-based stress reduction, MBSR, mindfulness courses,

mindfulness training, mindfulness training

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