Focus + Calm

4 Week Foundations Course

2022 Courses

To receive an email when the next course dates are published, click the button below.

Course Format

4 live stream classes (once per week for 90 minutes for 4 weeks)
Custom guided recordings for home practice each week
Home practice manual with course materials
Digital course platform with weekly mindful living exercises
31 days of supported meditation + mindfulness practice
Community interaction, accountability, and support

What People Are Saying About This Course

I always told myself I couldn't meditate. The Focus + Calm course was extremely helpful and now I have daily, fulfilling practice!

– Jen F.

Want to learn more before you jump in?

CHAT WITH US

Schedule a free 15-minute phone visit to discuss if this course is right for you

Schedule a Visit

Instructor

David Sudar

A former Buddhist monk, David Sudar completed an intensive 21 month Vipassana meditation retreat in Myanmar with his core teacher, Sayadaw U Tejaniya, and continues to spend 1-2 months a year on silent retreat. "He currently works as a meditation & Buddhist teacher, regularly teaching with the 10% Happier App, Pause Meditation & the Path of Sincerity Sangha."

David also holds a B.A. in Psychology, has completed a two-year training in Hakomi Mindfulness-Based Somatic Psychotherapy, and often weaves into his teaching his studies of Zen Buddhism, Classical Yoga, and over 4 years spent across 25+ countries. In both his work and personal life, his great passion is integrating ancient wisdom traditions with the realities of modern life.

Course Overview

In this course, you'll be guided through the foundations of mindfulness meditation, learn key tools and techniques, and establish the groundwork to jumpstart your own meditation practice or deepen your current one.

Feel calmer and less stressed
Hone your focus
Develop greater presence
Learn tools and strategies to create a sustainable home practice
Integrate daily mindful habits

How This Course Can Change Your Life

Through simple daily practices, you will begin to cultivate the following qualities within yourself:

Focus

Improve your concentration and capacity to live in the moment with what's most important to you

Inner Peace

Begin training your mind to lower stress levels and calm anxious or depressed mind-states

Balance

Learn to slow down, find your center, and respond to the waves of daily life with greater ease

Intention

Learn to disengage autopilot and shape the life you want with purpose and direction

Presence

Tune-in to what is happening in each moment of your life with greater awareness and connection

Who Will Benefit From This Course

People who want to reduce stress and anxious feelings
People who want to increase their ability to focus and be more effective at work and in relationships
Suitable for ages 18 and older
People of all backgrounds (this course is accessible and understandable to everyone and applicable to any belief system)

Excellent Value

4 educational and experiential 90 minute classes

31 days of ongoing, supported meditation + mindfulness practice

Expert meditation instruction from a seasoned professional

Custom guided recordings for weekly home practice

Digital course platform with readings and exercises

Ongoing mindfulness coaching + feedback

Community interaction, accountability, and support

You'll Also Receive These Special Bonuses

Total added value of $165!

HIGH QUALITY

HUGGER-MUGGER

MEDITATION CUSHION

Choose a black or aqua cushion.

Value of $65 - yours to keep!

PAUSE LIVE STREAM UNLIMITED MEMBERSHIP FOR TWO

FULL MONTHS

Value of $100

BONUS #1

BONUS #2

Course Curriculum

The Focus + Calm curriculum is science-based and developed by a mental health professional.

WEEK 1

The Power of Mindfulness

The paradox of happiness
Foundations of meditation
BREATH and CONCENTRATION practice
PAUSE practice

WEEK 2

Coming Home to Presence

Expanding the field of awareness
BODY SCAN practice
Cultivating non-reactivity
Mindful tools for greater presence

WEEK 3

Befriending Difficulty

Practicing with EMOTIONS
Pitfalls of autopilot
Awareness of hidden habits
Skillfully navigating challenges

WEEK 4

Learning to Surf

Practicing with THOUGHTS
Not believing everything you think
Riding the waves of distraction
Self-soothing

Read FAQ's

"Our networks of attention are our foremost means to shaping our lives; these networks give us extraordinary ways to master ourselves and our environment, offering the key to growth, connection, happiness.”

- Maggie Jackson

Focus + Calm: The Science

Evidence of Attentional Expertise in Long-Term Meditators

When MRI brain scans were taken of long-term meditators, the results showed that their brain regions associated with sustained attention and concentration were more activated than those of novice meditators. Read Full Study

Meditation Can Reduce Anxiety/Stress Reactivity and Promote Calm

One mindfulness study included 93 people with generalized anxiety disorder. This disorder causes exaggerated worry and tension over many different things, even when there is little or nothing to provoke it. At the end of the study, consistent meditation practice was associated with a significantly greater reduction in anxiety. Read Full Study

Mindfulness and Attention Deficit Hyperactivity Disorder

Changes in trait (or baseline) mindfulness are evident in pre- to post intervention studies of mindfulness training suggesting that mindfulness training may be a useful complementary tool for improving ADHD. Read Full Study

Advanced Neuroimaging and Focused-Attention Meditation

Neuroimagery and other technologies have helped scientists understand the cycle of events that unfolds in the brain during the practice of focused-attention meditation and specifically which areas of the brain are activated. View Diagram

Join the Course Today