Meditation

Online Course Information

Watch the course introduction video.

Meditation Course Introduction

A modern approach to learning classic meditation techniques:

  • Learn by doing – with short and simple practice sessions
  • Plain and clear English – so it’s easy for you to understand
  • 4 stage meditation – four steps to a natural deep meditative experience
  • Sitting on a chair – which is more natural and healthy for Westerners
  • Short lessons – making it ideal for busy people!

What You Will Learn

Here’s what you’ll be learning during this 10 session video course.

Course Overview

You will learn a four stage process to:

  1. Engage your thinking mind
  2. Calm your thinking mind
  3. Relax into a mindful stillness
  4. Be the stillness at the heart of life

 

Why four stages? Because it isn’t easy for us to go directly into deep states of inner peace and calm.

Meditation Course Lessons

Here are the ten lessons in this course:

  1. Introduction
  2. Foundations: How to sit, props, schedule etc.
  3. Meditation stage one: instructions and practice
  4. Meditation stage two: instructions and practice
  5. Practice combining stages 1 & 2
  6. Meditation stage three: instructions and practice
  7. Practice combining stages 1, 2 & 3
  8. Meditation stage four: instructions and practice
  9. Practice combining all four styles
  10. Your practice going forwards

Join This Course Today

Incorporating regular meditation into your routine can have profound and wide-ranging benefits for your mental, emotional, and physical health.

Starting with just a few minutes a day and gradually increasing the duration can help you build a sustainable practice that enhances your overall quality of life.

This course is £147.

You can use this secure PayPal link to purchase it. No PayPal account is needed.

After payment, you are automatically forwarded to a new page where you can access the Vimeo course videos.

You have a 14 day refund period, so you can check out this course and make sure it’s right for you.

Common Questions

Is this course suitable for beginners?

  • Yes – no prior experience is needed
  • Each step is clearly explained

 

Is this course interactive?

  • No – it is a series of online videos.
  • Which means with internet access, you can watch it anytime and place you want.

 

How long does this course take?

  • The recommended duration of this course is about 5 to 6 weeks.
  • You can take as long as you need, and can re-watch videos as often as you like.

Can I ask questions about this course?

  • Yes – there is dedicated email support.

 

Do you offer a refund?

  • Yes – we have a 14 day refund period
  • Refunds can only be made to the card/account that made the original payment

 

Is Meditation Safe for Everyone?

  • No – there are a small number of exceptions, see this post.

 

Why Vimeo Showcase?

  • It is a very reliable, device sensitive way of watching videos, wherever you are in the world.

7 Long-Term Benefits of Meditation

Discover the transformative long-term benefits of meditation. Learn how years of practice can enhance your mental clarity, emotional resilience, physical health, and overall sense of well-being.

1. Profound Stress Reduction

Meditation is widely known for reducing stress, but its long-term effects go much deeper. Chronic stress is linked to numerous health issues, including heart disease, insomnia, and a weakened immune system. Regular meditation helps to rewire your brain’s response to stress.

After years of practice, the body becomes less reactive to external stressors. Research shows that experienced meditators have lower levels of cortisol, the primary stress hormone. This isn’t just about feeling calm in the moment; it’s about creating a baseline of resilience that carries you through life’s challenges with grace.

Emotional resilience refers to your ability to bounce back from setbacks and maintain emotional balance. Long-term meditation strengthens this capacity. By observing your thoughts and emotions without judgment, you cultivate a deep sense of inner stability.

Scientific studies reveal that regular meditation can shrink the amygdala, the part of the brain associated with fear and emotional reactivity, while strengthening the prefrontal cortex, which governs rational decision-making and empathy. Over years of practice, this translates into a calmer, more compassionate approach to life.

Meditation is a journey inward. As the practice becomes a daily ritual, you develop a heightened sense of self-awareness. You begin to recognise patterns of behaviour, limiting beliefs, and habitual reactions that no longer serve you.

Long-term meditators often describe this as a “shift in perspective”—a feeling of observing life from a higher vantage point. This self-awareness fosters personal growth, helping you align your actions with your values and aspirations.

If you’ve ever wished for a sharper mind, meditation might be your answer. Studies suggest that years of meditation improve focus, memory, and decision-making skills. This is partly due to the practice’s ability to increase grey matter in areas of the brain related to learning and memory.

Experienced meditators also report an enhanced ability to sustain attention, even amidst distractions. This “mental clarity” becomes invaluable in both professional and personal life, allowing you to navigate complex situations with ease.

Many people are drawn to meditation as a solitary practice, but over time, it fosters a profound sense of connection to others and the world around you. Practices like loving-kindness meditation (metta) nurture empathy and compassion, creating a greater appreciation for shared humanity.

Long-term meditators often speak of experiencing less separation between themselves and others. This interconnectedness can lead to more meaningful relationships and a deeper sense of belonging.

For those who practise meditation as part of a spiritual journey, the long-term benefits can be truly transformative. Over time, meditation can lead to a sense of unity, transcendence, or connection with something greater than oneself.

This doesn’t necessarily require religious beliefs; it might simply manifest as a sense of awe and gratitude for the beauty of life. Long-term meditation often deepens this sense of purpose and meaning, providing a guiding light even in difficult times.

The physical benefits of meditation extend beyond stress reduction. Studies have shown that long-term meditation can:

  • Lower blood pressure
  • Reduce inflammation in the body
  • Improve immune function
  • Slow the ageing process by protecting telomeres, the protective caps on the ends of chromosomes

 

These benefits highlight the mind-body connection, showing how mental calmness can translate into physical vitality.

Get in touch

Use this form if you have any questions on this Meditation course.

You can also find out more about Meditation by visiting this blog page.

© David R. Durham | All Rights Reserved 2025.