StretchLearn Course

Calm a busy mind in ten minutes a day

A beginner-friendly, research-grounded path from your first sit to a habit that sticks

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Learn the core techniques behind Mindfulness-Based Stress Reduction (MBSR) and secular meditation: anchored attention on the breath, the body scan, open awareness, loving-kindness, and working skilfully with thoughts and difficult emotions. Each lesson pairs the why (what the research shows) with the how (exact instructions, timings, and troubleshooting). By the end you will run a self-directed daily practice and apply mindfulness to stress, sleep, and focus in ordinary life.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Set up a sustainable daily meditation practice with a realistic posture, duration, and trigger

Practise breath-anchored attention and return the mind without self-criticism when it wanders

Perform a guided body scan to release physical tension and notice bodily signals of stress

Apply the RAIN method to work with anxiety, urges, and difficult emotions as they arise

Use informal mindfulness anchors during eating, walking, and waiting to reduce daily reactivity

Track progress and troubleshoot drowsiness, restlessness, and missed days to keep the habit going

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Foundations: What Mindfulness Is and How to Begin

Understand what meditation actually trains, set up your posture and environment, and complete your first sits without frustration.

3 lessons

What Mindfulness Really Is (and What It Is Not)Content · 45 min

Preview Enabled

Posture, Place, and Time: Engineering Your PracticeContent · 45 min

LMS Access

Your First Anchor: Following the BreathContent · 45 min

LMS Access

Module 2

Module 2: Core Techniques: Body, Breath, and Open Awareness

Add the body scan, deliberate breathing patterns, and choiceless awareness to widen and deepen your practice.

3 lessons

The Body Scan: Releasing Tension SystematicallyContent · 45 min

LMS Access

Working with the Breath on PurposeContent · 45 min

LMS Access

Open Awareness: Resting in the Whole FieldContent · 45 min

LMS Access

Module 3

Module 3: Working with Emotions and the Heart

Meet difficult emotions skilfully with RAIN, cultivate warmth through loving-kindness, and rewire your relationship with stress.

3 lessons

RAIN: A Method for Difficult EmotionsContent · 45 min

LMS Access

Loving-Kindness: Training the HeartContent · 45 min

LMS Access

Stress, the Nervous System, and the Relaxation ResponseContent · 45 min

LMS Access

Module 4

Module 4: Everyday Mindfulness and a Lasting Practice

Carry mindfulness off the cushion into daily life, use it for focus and sleep, and build a durable lifelong habit.

3 lessons

Informal Practice: Mindfulness in Daily LifeContent · 45 min

LMS Access

Mindfulness for Focus, Sleep, and ScreensContent · 45 min

LMS Access

Sustaining Your Practice for LifeContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

meditationmindfulnessstress reductionMBSRbreathworkbody scanfocusmental clarity