Skip to 0 minutes and 4 secondsCRAIG HASSED: Of course, we think of mindfulness as a form of meditation, which indeed it is, but if we just think of it as meditation and don't think really about how it can underpin the rest of our life, then we might be missing the most important part of it. So how can mindfulness inform our life and our way of living? And also how can we take it forward? So these are going to be some of the things we'll be exploring this week.

Skip to 0 minutes and 26 secondsRICHARD CHAMBERS: The meditation, of course, is really important. And in fact, it's the foundation of mindfulness. But it's also just part of the picture, because really mindfulness is about what we're doing in the other 23 hours and 50 minutes of the day when we're not meditating. It's about how we live each moment, how we have our relationships, how we focus, whether at work or studying or in whatever we are doing.

Skip to 0 minutes and 47 secondsCRAIG HASSED: So this is an introduction. Hopefully it's a foundation for ongoing practice. And we'd like you, at the end of this course, to really feel like you've got a firm foundation about how you can take mindfulness forward and continue to live it in ways that are meaningful for you.

Skip to 1 minute and 2 secondsRICHARD CHAMBERS: We will be looking at how to maintain a meditation practice, perhaps book-ending the day with meditation, finding the right time for you, just giving you a few different tips and tricks to get that meditation practice going and to keep it going over time. And we'll also be exploring ways of really bringing mindfulness off the cushion, so to speak, because it's really, as Craig said, about how we live our lives. The other 23 hours and 50 minutes of the day.

Skip to 1 minute and 28 secondsCRAIG HASSED: So this course we hope you'll see as a foundation, a firm foundation upon which you can build your ongoing mindfulness practice. So that long after this course is over you're still using mindfulness in ways that are meaningful for you.

Introduction to Week 4

Watch Craig and Richard provide an overview of what you’re going to learn in this week of the course, and how you can go about maintaining a mindful life.

This week’s meditations

This week, you’ll have the chance to practise and experiment with the Full stop and Combined mindfulness practice. We encourage you to work through the steps preceding these meditations, to better prepare you for and support you with these practices.

Mental health disclosure

This course is not designed to be therapeutic for any particular physical or mental health conditions, including depression, anxiety, psychosis and post-traumatic stress. So if you have any significant health concerns, we ask you not to discuss personal details about this on a public forum such as this, and we strongly encourage you to seek professional advice and support.


In this course, we’ve provided Spanish-language translations of course content, including steps, videos and meditation transcripts. We’re doing this to welcome a group of Spanish-speaking learners taking their first steps on their mindfulness journey.

It’s worth noting that English subtitles for videos and transcripts for meditations and feedback videos are also available on steps, like normal. On video steps, a time-stamped transcript is located just below the video and captions can be displayed using the video play controls. Transcripts for each feedback video are available from the Download section of the step.

We understand that this course attracts learners from all around the world, and although we have provided Spanish-language translations in the course, it’s worth remembering that English is still the specified language of the course, and as stated in the FutureLearn Code of Conduct, learners “will communicate in English only (or the specified language of the course).”

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This video is from the free online course:

Mindfulness for Wellbeing and Peak Performance

Monash University

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