The Unified Mindfulness system is so comprehensive, it has its own map—the Universal Library for Training Attention (ULTRA). It is a map of modern, science-based meditation divided into four quadrants, which reflect the four basic approaches to meditation humans have been discovering and rediscovering across millennia:

• Appreciate — Experience your senses just as they are (See Hear Feel is in this quadrant)
• Improve — Create and hold a simpler, more positive self to improve mental and emotional habits
• Transcend — Go beyond the usual boundaries by pointing your attention directly toward the formless
• Express — Train spontaneity and effortlessness in your motor and speech output, as paradoxical as that sounds

What unifies them is that they all build our mindful awareness skillset, so they can all potentially make us happier and more effective. But what gets especially fascinating are the ways these four approaches differ from and complement each other. In this course, we move beyond the "appreciate" approach and sample techniques in the Unified Mindfulness system from the other three quadrants. We will also take another look at strategies to optimize your practice, from a bigger-picture perspective.

Objectives: By the end of six weeks, you'll have covered territory in three of the four quadrants of ULTRA, by learning four meditation techniques: Feel Good, Feel Flow, Note Gone, and Auto Move. These will give you new ways to build your awareness skills which you can choose to integrate into your practice as you see fit. You'll also know what basic ingredients it takes to maintain a successful meditation practice for the long haul.

This is a six-week course, 60-90 minutes per session (depending on Q&A). It is strongly recommended that you've taken the See Hear Feel course before this one. All classes are on Zoom. Sessions will be recorded and you'll receive a link to a google drive folder where recordings can be reviewed.