FREE Introductory Course

This FREE course is designed for those who want to experience a first contact with the practice of mindfulness before enrolling in an advanced course.

Our intention for you is to take away a basic understanding of key psychophysiological concepts related to our practice, as well as taking the first steps in establishing this new habit of simply sitting down and feeling into yourself.

Begin with this Video

In this video Eric Knouse will deepen into the most important aspects of the mindfulness practice:

  • What is mindfulness
  • The conditioned state of the mind
  • Observation of our internal experience
  • Focused attention and objective awareness
  • Balancing our emotions
  • The mind-body connection
  • The path to transformation
  • The journey into our interior
  • Discovering our true nature
  • Our programs and courses

Guided Practice

Preparation Activities
  • It is your luxury and responsibility to prepare your practice space, your sacred space.
  • Find a quiet space; find a practice chair (experiment with several until you find your perfect practice chair); set a time; set the room temperature and light.
  • Ask members of the home to respect your space, time, and commitment to this practice by not disturbing you.
  • Wear loose fitting clothing.
  • Always have some water nearby when practicing.
During your first practices, you may experience physically
  • Body aches
  • Monkey mind
  • Muscle twitches
  • A need/desire to move, a jumpy feeling
  • Difficulty concentrating and focusing attention
  • Lower, middle, or upper back pain
  • Numbness in the legs and feet
During your first practices, you may experience emotionally
  • Agitation
  • Anxiety
  • Frustration
  • A need to be doing something else
  • Doubts about doing this practice
  • Concern about the passing of time
Key Points of the FREE Introductory Course
  • Prepare your practice space with intention
  • Experiment with several chairs until you find the perfect one
  • Ask your family to support you during this process
  • Use the guided audio, designed to guide you through the foundations of our mindfulness programs and courses: posture, diaphragmatic breathing and attention to the images, conversations and body sensations that arise into our awareness
  • Practice finding a natural body alignment with gravity
  • Become aware of your breath
  • Observe the natural rhythm of your breath
  • Inhale through the nosetrils and fill the belly (diaphragmatic area)
  • Exhale through the open mouth and allow the chest to naturally collapse without effort
  • Scan your body for tension, observe the sensations and let them go, returning your attention to your breath
  • Become your breath as it courses through your body, BE the breath
  • Observe ‘monkey mind’ and return your attention to breathing, over and over again
Practical Tips
  1. Daily life: Support your transformation process by breaking some of your old habits/patterns. Or you can try to consciously change some of them with the intention of becoming aware by paying attention to the act itself and refusing to do it automatically. For example, you can try to wash your teeth by using your left hand if you are right handed (and viceversa). This will force you to focus and pay attention to the task: your body won’t be able to reproduce the memorized movements that has been using automatically for years. BE aware.
  2. During your mindfulness practice: As you breathe, focus your attention in the area of your heart. Feel deep gratitude. Rest your focus into this awareness, into this feeling of gratitude. BE gratitude.
  3. Be consistent with your daily practice. Transformation doesn’t occur spontaneously. It needs to be deliberately and consciously evoked through daily practice. Be commited to yourself.
ME Breathing Assistant

To support your eyes-open practice, we have designed the free tool ME Breathing Assistant (click here).

Want to go deeper into your mindfulness practice?


Our ME 8 Week Online Course is one of the most comprehensive mindfulness programs ever created.

We will show you how you can get rid off this feeling of constant exhaustion we call stress and achieve psychophysiological (mind-body) balance by consciously regulating your nervous system, rewriting your neural connections (self-directed neuroplasticity) and creating a state of coherence between the heart and the brain.

You will practice developing advanced skills of focusing attention and managing reactivity. Through this practice you will learn to occur as a laser light of awareness that arises into our moment to moment experience, cutting through the fixated distortions of habitual thought and behavioral patterns.