Meditation Step by Step:
Your Guide to Cultivating
Meditation Step by Step:
Your Guide to Cultivating Mindfulness
An online course to set up an effective meditation practice that you can do at home at your own pace. The course offers:
- Gain tools to engage creatively with your life
- Establish a daily practice
- Learn what mindfulness really is
- Join our international community of meditators
Watch the trailer
This course is for you if:
You’re feeling stressed, always busy, or overwhelmed with life
You’ve tried meditation before – but it didn’t stick
You can’t attend an in-person class or commit to a regular time each week
Learn to Meditate: Step by Step
The course assumes no prior knowledge and will guide you step by step through learning the Mindfulness of Breathing practice, as well as offering practical advice on how to prepare for meditation (including posture) and how to take mindfulness, and the benefits of meditation, into day-to-day life.
Through step-by-step guidance, practical exercises, and insightful teachings, this course is designed to empower busy people like you to cultivate mindfulness, regain control, and experience a profound transformation in your everyday life.
After this course you will:
Have the tools to engage creatively with your life
Meditation calms us down and helps you focus so you can think more clearly. Whether you're feeling busy, stressed, or without a sense of purpose in your life – mindfulness is a life-changing skill which can help you make the changes you need.
Have a regular meditation practice
At the London Buddhist Centre we've been teaching people how to set up an effective meditation practice for more than 45 years. We'll teach you how to create supportive conditions in your life that enable you to meditate everyday.
Understand what mindfulness really is
These days, mindfulness is everywhere and sometimes its meaning and purpose can get lost. Our teaching of Mindfulness comes directly from its source – the Buddha's teaching which has been tried and tested for thousands of years through a lineage of Buddhist teachers and their deep practice of mindfulness. Saying that, you don't need to be a Buddhist to benefit from the course!
Be a part of our growing online community
Thousands of people around the world benefitted from our teaching online during the Covid lockdowns. We want to continue to reach out to more and more people around the world and grow our international community of practitioners. We're committed to offering a path of growth for those who want to undertake it.
“I feel like it has been a very rich experience that, if i keep practicing and reflecting, will mean I am truly living. It helped to take stock of what I am already doing, and was both practical and also philosophical – a great mix. I also feel like I have things to always come back to, and that I can add to over time as I work/practice/discuss in a more Buddhist manner.”
“Brilliant tutors, lovely meditations, interesting and well-structured content. Great follow-up emails with meditations (I shall keep using these). The course built up really well.”
“Stuck in an angry rut for many years. [An LBC course] is the first thing that I really feel has been able to help me slip out of this and feel positive about the direction in which I'm going - even when it doesn't exactly go to plan.”
“Thank you so much to the LBC teachers, for your humour, wisdom, and for making me feel so included. You really do help people to change their life and other people’s lives – like a ripple in a pond!”
Included in the course
Bite-sized video sessions
The course is split into 20 ‘mini classes’, of around 10 minutes, where you’ll hear about a key idea or aspect of meditation. You’ll then have a chance to test these out in your own experience, as we lead you through short meditations to explore that topic.
The course comes with a series of worksheets, to help you reflect on your experience and remind you of the key ideas covered on the course.
Most of the sessions come with a guided practice or mindful activity so you can start training your mind with the guidance of an expert practitioner.
Lifetime access to the material
Once you’ve bought the course, you can access the material whenever you want, as many times as you want, so you can do the course at your own pace and keep coming back to it for a refresher when you need one.
Access to live online Q&A sessions
Once you start meditating, you might be surprised with what comes up! In our live Q&A sessions with course leader Suryagupta, you’ll be able to explore whatever questions arise on how to work with your unique mind.
Suryagupta, Chair of the London Buddhist Centre, brings a wealth of experience to her meditation teaching. As a woman of African Caribbean heritage raised in East London, and as a mother, she has a unique perspective on how mindfulness can transform our relationship to life. She’s particularly committed to supporting underrepresented groups in our international Buddhist Community, such as those under 25 and people of colour.
Suryagupta’s background is broad, encompassing law, social policy and the arts. She has worked extensively with educators, artists, social activists and CEOs as a professional storyteller and mentor. She has written and presented for BBC Radio 4 'Something Understood' and is a regular contributor to BBC Radio 2 'Pause for Thought'.
All of this experience is brought to bear on this course, in which she passionately evokes how the ancient wisdom of the Mindfulness of Breathing can lead you to greater fulfilment in your life.
Frequently asked questions
Do I need to know how to meditate?
No! The course assumes no prior knowledge, and will teach you how to meditate from scratch, step by step. It's suitable beginners and those who want to refresh an existing practice. It's also suitable for those wanting to refresh their practice or bring some structure into it.
How long is the course?
The course is made up of four modules for each of the Steps. Each module has five ‘mini classes’: videos of roughly 10 minutes in length that tell you about a particular aspect of meditation. Most of these classes are accompanied by a short guided meditation (most are 8-10 minutes long), and we’ve also included some longer downloadable meditations and worksheets you can use.
In total, there are more than 200 minutes of audio and video content. You can take the course at a pace that suits you. One way to structure it would be to do one module a week, for four weeks, devoting about half an hour each day to watching the videos and trying out the practices. That way you’d have time to explore the various assets in each module before moving onto the next topic. If you can’t devote that much time to it, don’t worry: just work through the content in your own time.
I’m not a Buddhist. Is this course for me?
You don’t need to be a Buddhist, or even be interested in Buddhism, to do this course. We will introduce you to some Buddhist teachings around meditation, but you can benefit from them, and from learning to meditate, regardless of your religious or spiritual beliefs.
That said, if you are interested in Buddhism then this course will give you a taste of a Buddhist approach to meditation, and some suggestions for how you can find out more.
How do I access the content?
The course is hosted on a platform called Teachable. Once you purchase the course, you’ll be sent a link for a webpage where you can access all the content. You can access a free preview of the course here.
Do I need any special equipment?
Other than a computer/tablet/smart phone and an internet connection to access content, all you need is something to sit on. This could be a chair, or cushions/pillows on the floor. The course includes advice on how to sit in meditation, and the different postures that you can try.