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Master new mindfulness techniques to establish a foundation for your daily mindfulness practice and journey towards enlightenment

This 7-week mindfulness course is perfect for beginners and advanced practitioners, and will help you get a solid understanding of mindfulness, always stay present, and overcome everyday challenges.

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Duration

7 weeks

Course type

Online (on-demand)

Guidance

By Master Niels

Difficulty

Beginner – Advanced

The Four Foundations of Mindfulness

This unique course stands out from other mindfulness programs and is suitable for both beginners and advanced practitioners. As the first of a series of three 7-week courses, The Four Foundations of Mindfulness provides you with the latest insights into mindfulness and teaches you several powerful mindfulness techniques.

As part of this first stepping stone into mindfulness and the Mind Retreat Program (MRP), you will explore the Four Foundations—the body, sensations, moods, and wisdom—and how to integrate them into your mindfulness practice, so that you can free yourself from everyday challenges and deeper rooted physical pains and mental problems, such as stress, a busy mind, and anxiety.

The Four Foundations of Mindfulness is the initial step in Pre-MRP’s three-part program, designed to help you become more present, get rid of bad habits, addictions & problems, and discover your path towards the real essence of mindfulness, or enlightenment.

 

What will you learn?
Start learning mindfulness by joining our course The Four Foundations of Mindfulness, the first part of our series of mindfulness courses designed to learn all about the real essence of mindfulness.

Over the course of seven weeks, The Four Foundations of Mindfulness not only provides you with an introduction to mindfulness but also helps you master:

  • The first three powerful breathing techniques: B3, B2, and B1,
  • The four mindfulness postures, and
  • The Four Foundations of Mindfulness: Body, Sensations, Moods, and Wisdom.

Comprehending these essential elements will provide you with a solid foundation for your mindfulness practice and helps you stay in the present and overcome your problems and challenges.

The Four Foundations of Mindfulness - Online Mindfulness Course

7 Comprehensive sessions

Session 1 – Introduction to Mindfulness

During the first session, you will be introduced to the first three essential mindfulness techniques. You will learn about the origins of mindfulness and how it has evolved over time. We will meditate together, allowing you to experience mindfulness firsthand. At the end of the session, you will be able to review a summary of what we covered, as well as view your practice schedule and other relevant materials.

Session 2 – Mindfulness Postures

During the second session, you will learn to meditate in various postures. This is the first step towards integrating mindfulness into your daily life. We will meditate together, allowing you to explore these different positions. Additionally, we will reflect on our practice, discussing our experiences and insights.

Session 3 – Foundation 1: The Body

During the third session, you will:

  • Learn what mindfulness is and its definition.
  • Explore the 4 foundations of mindfulness: Body, Sensations, Moods, and Wisdom.
  • Understand mindfulness energy and how it differs from awareness.
  • Discover techniques to achieve balance and focus on body awareness.
  • Practice the first foundation of mindfulness with body-mindfulness techniques.

This session is your first step in getting a better understanding about what mindfulness is.

Session 4 – Foundation 2: Sensations

In this session, you will learn to become aware of everything you perceive with your senses. The key element of this session is understanding and feeling the difference between mindful perception and ordinary perception.

We will explore how mindful perception allows you to fully experience each moment, noticing the details and subtleties often missed in everyday life. By paying close attention to your senses—sight, sound, smell, taste, and touch—you will cultivate a deeper awareness and presence.

Additionally, you will be introduced to the sixth sense—a sense that everyone possesses but often neglects. Developing this sense will enhance your overall mindfulness practice, allowing you to observe your internal experiences with greater clarity and compassion.

By the end of the session, you will have a clearer understanding of how to integrate mindful sensory awareness into your daily life, enriching your experiences and deepening your mindfulness practice.

Session 5 – Foundation 3: Moods

In this session, you will learn all about your thoughts and emotions. You will observe the difference between active and passive thoughts, as well as the various types of emotions you experience.

We will delve into understanding how thoughts can be either active—those you consciously engage with—or passive, which arise spontaneously. Similarly, we will explore different emotions, helping you to recognize and categorize them effectively.

Next, you will learn how to approach your mental states differently. With a mindful approach, you will discover that not only can you view your thoughts and emotions from a new perspective, but you can also interact with them in a more pleasant and satisfying way. This shift in perception and interaction will lead to greater satisfaction and contentment in your daily life.

By the end of the session, you will have practical tools to handle your thoughts and emotions mindfully, experiencing a deeper sense of inner peace and emotional resilience.

Session 6 – Foundation 4: Wisdom

In this session, you will learn and experience on a deeper level that everything is continuously in motion and, therefore, impermanent. This understanding is fundamental to mindfulness practice, as it helps us recognize the transient nature of our thoughts, emotions, and experiences.

You will also learn what mindful detachment and letting go entail. We will explore techniques and practices that allow you to observe your attachments and gently release them, experiencing a sense of freedom and inner peace.

By the end of the session, you will have a deeper understanding of impermanence and practical tools for mindful detachment and letting go, which will help you navigate life’s ups and downs with greater ease and resilience.

Session 7 – Morning Mind Retreat

A description of what you will learn during this session will follow shortly.

The Four Foundations of Mindfulness - Online Mindfulness Course
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The Four Foundations of Mindfulness

€150

Includes 7 guided sessions with Master Niels

Enroll now

Learn to stay in the present moment

During The Four Foundations of Mindfulness, you will receive an introduction to the origins of mindfulness and learn three powerful mindfulness breathing techniques, the four postures of mindfulness, and the Four Foundations—body, sensations, moods, and wisdom. After this course, you will possess over an ever-present homebase and two additional breathing techniques to regulate and help you deal with distractions, overthinking, self-doubt, fears, and past or present events.

A comprehensive course by Master Niels

The 7-week course, The Four Foundations of Mindfulness, was developed by Master Niels, founder of the Inner Mind Institute, and draws upon his deep expertise in mindfulness. With over 15 years of dedicated training practice, Master Niels has a wealth of experience guiding others on their mindfulness journey.

Trained under Thai Buddhist monks, Master Niels spent a year as a practicing monk in his teacher’s temple, gaining profound insights into mindfulness and meditation. Following in his master’s footsteps, he has embraced the mission of bringing the most profound and authentic teachings of mindfulness to the West.

Master Niels has carefully adapted these traditional practices to fit the modern Western lifestyle, crafting the Mind Retreat Program and a series of mindfulness courses designed to help you cultivate lasting positive change in your life.

What’s included in this course?

This online mindfulness course is available on-demand through our Online Platform for Mindfulness. Start at any moment, and engage in seven transformative sessions and materials to help you get the most out of your mindfulness practice.

7 Transformative Sessions
Get to the essence of mindfulness following a step-by-step approach

14+ Hours of Video Materials
Guided sessions with Master Niels + bonus materials

3 months of on-demand access
Work through this course conveniently at your own pace

Practice Schedules & Exercises
to help you get the most out of this course

Powerful Mindfulness Techniques
to help you stay present during your meditations and everyday life situations

Study Materials
incl. summaries, articles, guided sessions, and tests

Why sign up for this mindfulness course?

Learn the real essence of mindfulness by receiving teachings of a true master

Learn 3 powerful new mindfulness techniques

Learn to detach and let go of suffering

Learn how to always stay in the present moment

Gain a deeper understanding of your mind and consciousness

Prepare yourself to take on the journey with MRP

Ask questions on our Online Platform for Mindfulness

Easily take this course online from anywhere in the world

Enroll in this course – €150