Thank you for your help!
Home / Thank you for your help!
Thank you for saying yes to beta testing my new online meditation course: Transform Your Life – An 8-hour Immersive Journey into Meditation & Mindfulness with Sarah McLean.
The program is delivered in four modules – in video format. Each module is divided into numerous sessions.
For the best student experience, it is suggested that you watch each module in its entirety. You can watch one or two modules a day, or, plan to watch one module a day for four consecutive days. While watching, please set yourself up to be undisturbed. Pour a cup of tea and settle in. Yes, you can watch each video as often as you like. For those of you who have taken the SEED Meditation program, it is an expanded version of that, so it may seem familiar.
Here is the link to view the program: https://f.io/-Vfo8kYM. Once you get in, you should see 24 videos. This link is active until July 18, 2023. (Now extended to July 21!)
There are 3 ways to take notes:
1. Type your notes directly in the screen below the video as it plays. I don’t think you have to, but you could create your own account with your email address. That way we’ll see the timing and who the response is from.
2. Type your notes into the Google Docs feedback form here: https://forms.gle/4kWE286inTG4E1Xy6 *If you are not entering your notes online as the program plays, please identify which session and the approximate time code in your notes. If you would like me to send you a link to this form, simply email me.
3. Take notes while you are watching, you can email them to me: sarah@mcleanmeditation.com *If you are not entering your notes online as the program plays, please identify which session and the approximate time code in your notes.
These are the questions to consider while watching:
- Are there any sections that feel repetitive? If yes, please explain*.
- Have you lost interest during any sessions? If yes, please explain*.
- Do you notice any technical glitches? If yes, please explain*.
- Does anything jump out at you as odd or confusing? If yes, please explain*.
- As you experience the guided practices, please give any feedback that you may have as to the timing and the guidance given.
Then, after you experience the entire program, please take a moment to reflect and make notes on the following:
- What “aha” moments did you have, if any? Please explain.
- What were some of the most interesting sections? Please note the session.
- Was there anything that didn’t make sense? Please note the session or topic.
- Did the program leave any unanswered questions? What were they?
- Was there anything that wasn’t covered that you wanted to know more about? What is it?
- Was the title of the program accurate, or would you suggest a different one?
- Please share anything that will help us to make this program better.
Please note: There will be another series with guided meditations that includes practices this program did not – such as Loving Kindness Meditation, Healing Meditations, Visualizations, etc. What practices would you like to see? Let me know!
You can post these reflection notes in the same Google Doc as above: https://forms.gle/4kWE286inTG4E1Xy6
Thank you for your help!
Love & Peace,

P.S. Here is an Outline for Transform Your Life – An 8-hour Immersive Journey into Meditation & Mindfulness with Sarah McLean
Module 1: Exploring Meditation: 1 hour, 45 minutes
Session 1: Welcome
Session 2: Mindful Moment
Session 3: What is Meditation
- Meditation Misconceptions
- What Meditation Isn’t
- What Meditation Is
Session 4: Elements of Meditation
- Meditation Requirements
- Meditation Categorized by Senses
- Focused Attention / Open Awareness
Module 2: Practicing Mindfulness 1 hour, 25 minutes
Session 5: What is Mindfulness?
- Mindfulness Defined
- Mindlessness
- 5 Senses Practices
- Daily Mindfulness Practices
Session 6: Mindfulness Meditations
- 3 Mindfulness Meditations
- 5 Essentials of Meditation
- Mindfulness & the Body
Session 7: Mindful Body Scan
Session 8: Mindful Breath Awareness
Session 9: Mindful Walking Practice
Module 3: Experiencing the Benefits 1 hour, 48 minutes
Session 10: Benefits of Meditation & Mindfulness
- Mindful Moment
- Why Practice Meditation & Mindfulness?
- Neuroplasticity
- Experiencing the Benefits
Session 11: Spiritual Self-Discovery
- Mindful Moment
- Lasting Changes
- Self-Discovery
- Attributes of the Soul
- Remembering Who You Are
Session 12: All About Stress
- What About Stress?
- Your Nervous System
- The Autonomic Nervous System
- The Stress Response: Fight or Flight
- Triggering Fight or Flight
- Amygdala Hijack
- Stress Accumulation
Session 13: Relaxation Response
- Mindful Moment
- Rest & Digest Response
- Creating Resilience
- Long, Slow, Deep Breathing
- Living in Harmony
Session 14: Peacefinder Practices
- Peacefinder Practices
- Review: The List of Practices
Session 15: Power of Attention
- What You Seek
- Quality of Attention
- Emoto’s Experiment
- Relationship to Life
Session 16: Body Appreciation Practice
Module 4: Deepening Your Practice 2 hours, 30 minutes
Session 17: Essentials of Meditation
- Deepening Your Understanding
- Practice Review
- How to/Nuts & bolts
- About Mantras
- 5 Essentials of Meditation
Session 18: SEED Meditation
- Practices of SEED Meditation
- Review 5 Essentials
- SEED Practice
- Practice Points
Session 19: Experiences in Meditation
- Refrain From Judgment
- Experiences in Meditation
- Movements Indicating Stress Release
- States of Consciousness
- Dealing with Discomfort
- Falling Asleep
- Transcendence
Session 20: Desires in Meditation
- Self-Inquiry
- Desires & Meditation
Session 21: Your New Normal
- Mindful Moment
- The New Normal
- Transcendence & Expanded Awareness
- Embodying Expanded Awareness
- Visualization Exercise
- Sustainability







