The Mindfulness Framework: Mindful meditation explained in an understandable format | Hamza Ahmed | Skillshare

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The Mindfulness Framework: Mindful meditation explained in an understandable format

teacher avatar Hamza Ahmed, Self Improvement Coach

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (23m)
    • 1. Start Here

    • 2. Class Project

    • 3. What does the research say about mindfulness

    • 4. The Mindfulness Framework

    • 5. Bringing mindfulness practice into your daily life

    • 6. My techniques for consistency

    • 7. Goodbye & good luck

    • 8. Bonus video: Bicep curls for the brain

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About This Class

Improve your level of mindfulness through internalising The Mindfulness Framework.

The Mindfulness Framework is a very easy to understand, logical process of improving ones mindfulness.

This is a beginners guide to mindful meditation, explained in a way that you have not seen before. 

                                      "Mindfulness is a meta-skill that improves everything else"

Tim Ferris, Author of The 4-Hour Work Week & Tool of Titans.

A fantastic quote which highlights the significance of this practice. As you further your understanding of this knowledge you will find yourself agreeing and saying:

                                      "Wow... mindfulness literally does make everything better"

You, Student of The Mindfulness Framework online class.

I highly recommend watching the lectures all the way through to benefit your practice. I have focused on teaching the most important knowledge and cut out everything else so the class is short and sweet.

Behold, The Mindfulness Framework:



My mindfulness Youtube playlist:

Mindfulness improves verbal learning and memory through enhanced encoding:

Debiasing the Mind Through Meditation: Mindfulness and the Sunk-Cost Bias:

Meet Your Teacher

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Hamza Ahmed

Self Improvement Coach


Advance your self improvement journey with my Skillshare classes.


I've tried and tested many different strategies of improving productivity, mental & physical health, reducing distractions.


I'll skip the bs and only teach you the most important, the 20% the yields 80% of results.


Follow my teacher profile and watch the class that interests you the most right now.

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1. Start Here: Have you ever sat around watching a fire? How oddly calming and peaceful it felt, just focusing on the flames natural movements. If you've ever experienced this before, congratulations, you took part in mindful meditation. Meditation has confused a lot of people. You struggled to clear your mind, didn't knew. That isn't how meditation works. Mindful meditation is actually two different things joined together. Mindfulness, and then there's meditation. Mindfulness equals focus on what's happening right now. You can focus on your breath going in and out of your nostrils. The taste in your mouth, your parents arguing upstairs, mindfulness is just focusing on something that's happening right now. This exact second meditation is completely difference. Meditation is the training, the gym workout for mindfulness. You meditate to improve your levels of mindfulness, but do not suppose to have 0 thoughts when meditating. There's actually a cycle, a step-by-step process of improving a mindfulness through meditation. My name is Hamada Ahmed, and in this course, I'm going to teach you the step-by-step process of improving your mindfulness using what I call the mindfulness framework. And I'll explain all this in a way for those who struggled to understand this concept. This is mindful meditation Explained for people who just don't get it. So if I have spiked up your interest, don't waste any time. Get this course and let's begin with the next lecture. 2. Class Project: Alright, I would like you to do the class project right now, and it'll only take a second, use the create project button below. Title it my understanding of mindfulness and then date it in the box below. I want you to describe what you know about mindfulness already. What's the first thing that came to mind? It could be your definition of mindfulness. It could be a memory in which you believe you were very mindful. I want you to complete this class project right now because we're going to come back to it later on at the later part of this class and see how our understanding of mindfulness has changed and adapted after we've learned the knowledge in this course, once you've completed the class project, as I said, it shouldn't take long at all, less than two minutes. Move on to the next lecture and we'll be discussing the research on mindfulness. 3. What does the research say about mindfulness: Just to get you motivated to start your training, I thought I'd include some of the research that shows the vast benefits of mindfulness. And there's a lot, I'll have all of the research cited in the, about this class section below. The research on mindfulness is very promising. Now, you probably have seen some research and some benefits before. I think we all have. So I wanted to mainly focus on some of the research and benefits that I found incredibly interesting to start. There's evidence that mindfulness gives resistance to the sunk cost fallacy. So the sunk cost fallacy is when an individual commits to an endeavor because of previous investments. We see this in businesses and relationships which are no longer good for that person, but they stick around because of the history. So increasing mindfulness reduces the power of the unrecoverable prior investments that we've made to influence our current decisions. This is how we improve our decision-making. And decision-making is a very, very important skill, has an inspiring finding that I'm sure that busy people amongst us will be very happy about this research that just ten minutes of mindful meditation can improve your verbal learning and memory. Mindfulness has received more and more Researcher attention as the years go by because it increasing in popularity, we have almost concrete evidence that mindfulness positively impacts our mental health and productivity. Tim Ferriss, The author of tool of Titans on the four hour work week, stated That's over 80% of the CEOs and leaders that he interviewed had some kind of daily mindfulness practice. His quote, mindfulness is a meta skill that improves everything else motivated me to start my training. That was just some of the research that's widely available. There is a lot and I would actually recommend to do your own little bits of research, go and see some of the benefits that you can find of mindfulness. Now let's get started and learn exactly what the mindfulness framework is in the next lecture. 4. The Mindfulness Framework: It's going to seem a little bit odd, but we're actually going to start in the bottom right corner of this framework. And this is realizations of an mindfulness. You will realize that you are an mindful. So you will just realize, Oh, I was daydreaming about my dog or the chores that I have to do with that memory from high school, whether you're meditating or just going through your normal day, like doing chores, making food, you will actually start in this bottom right position here, realizations of an mindfulness. Let's break it down on mindfulness. It just means you were not mindful. So in a sense, that means you were not focused on what is happening right now. So for even better understanding, that pretty much means that you are deep in thought about something. So this particular point here means that you realized you were deep in thought. So this is that moment you have when you actually think, oh, I've just been thinking about someone from high school or I'm thinking about doing my chores or law, or I'm always thinking about something that is the realizations of mindfulness that upsets people, that makes people feel negative, dune field negative. That is such a good thing. I think one of the most common problems that people have helped to meditate is that they view this negatively. They, every single time they realized there were deep in thought and they weren't mindful, they're annoyed at it. But please don't be like that. This is a good thing because this realizations of one mindfulness leads to the bottom left part of the framework here, this part in the bottom left is re, concentrating back on the present moment. I've made this big yellow and also I did one rep to this point. Red means one repetition. So one cycle of this framework, I'm going to show you the rest of the framework soon. But one cycle of this is like one repetition, one bicep curl for your brain. So you want to get as many codes, you want to get as many reps in as possible. And that's why I think this framework is actually quite nice. It's quite easy for people to understand because I've compared it to exercise. I've compared it to lifting weights. We just want reps. So this bit in the bottom left, we concentrating on the present moment literally just means that you did realize that you weren't mindful in that you were distracted and now you're just going to focus back onto something that's happening in the present moment. So this is where we use a focus point. Focus point is just something that's happening right now. It can be what you hear, the birds outside. It can be what you feel. Maybe your muscle feel saw my chest field vary so I hit some tricep dips on the rings yesterday. So when I meditate, I literally focus on different things. The most common one is your breath. You can feel your breath in and out of your nose, your chest. So that's what people say it's a focus on. But personally I switched around a first, I'll follow my breath and then I think, OK. What is the muscle that is most sore right now? And I just feel it. So sometimes I ended flexing that muscle and I just feel it and that feeling something that's happening right now is mindfulness. Mind muscle connection is mindfulness. So the bottom left part that we're concentrating on the present moment is the point that you get one rep as soon as you re concentrate back on to the present moment, you have achieved one cycle, one rep, one bicep curl for the brain. So just keep doing the same process. So the top two parts of the framework I'll show you now, these are the bits that I feel like people get quite confused on. So you can see that R0 concentrating on the present moment leads to being mindful of the present moment that, that should make sense, right? That's why I've showed you the bottom bit first, when you are mindful of the present moment, that inevitably will lead your mind wandering into thoughts. So you're focusing on your breath or the muscle that saw and your mind will go into thoughts. You will start thinking about high school, about college, about what work you have to do, what work you didn't do? Well, your diets like what your goals are, what someone said to you, you'll think about so many different things. But in my opinion, this block on the top right, this is somewhat unconscious, subconscious, because when it happens, you don't actually realize you are deep in thought until you realize you are deep in thought. And now that's weird. But, So that's why I split these up into four parts. Because on the top right we have the point that you actually went deep into thought, but the exact moment that you go deep in thought, you don't actually know that you did. You just, you know, you think about it and you just analyzing whatever memory you're thinking about. But then you realize, then you get a realization of mindfulness. In my opinion, those two parts are split up. I find myself thinking about something for at least it seems like a few seconds or so. And then I realized I was thinking about that thing for at least a few seconds. So they're two separate parts. So here is the mindfulness framework explained following this cycle whilst you're meditating or just going out your normal day. And yes, you can literally follow the cycle whilst just doing your normal day. And like I said, you will start in the bottom right position. The realizations of on mindfulness. You'll find yourself just realizing, Oh, I was deep in thought, and that's when you start the cycle. So when you're making your food, your lifting weights, or you're doing anything. As soon as you get a realization of an mindfulness, you realize that you are deep in thought. Quickly, just focused back onto the present moments. That's one rep. And be happy that you got that realization of on mindfulness. 5. Bringing mindfulness practice into your daily life: It's a common misunderstanding that you need to be actually meditating to improve your mindfulness. You can actually improve your mindfulness throughout your everyday life. You can go through the mindfulness framework that the cycle that I presented in the previous video. Doing anything, as mentioned in the previous video, you'll often find yourself consciously starting the framework in the bottom right position, the realization of mindfulness. As soon as you realize you were on mindful, progress on to the next stage and just read, concentrate back on to the present moment to initiate the cycle, the framework, I like to bring my mindfulness practice into my daily life through a number of activities in which I focus on going through the mindfulness framework cycle. Number one is when I'm brushing my teeth and make a conscious effort to try and stay mindful. And obviously when I realized I'm not mindful, I'm daydreaming the realizations of mindfulness. So my act of re concentrating back on to the present moment is me bring me my focus to my teeth, consciously cleaning each and every tooth individually. I've recently gotten into mindful eating. That's where you eat with nothing else in front of you, just you and the food. No screens, no TV, no music, no phone, just focusing on the food. And this has actually been a difficult practice because it made me realize is made me mindful of how often I am not mindful. And it is quite a lot. So for this mindful eating, I sit there with a plate of food in front of me and I really focus on the texture, the smell, the taste. I make a conscious effort to pick up the food on my fork and take some time to look at it first and visualize it. Think about what it would taste like. And when I realized I was on mindful, I just bring the focus back on to the plate of food in front of me or the bite of food in my mouth. And finally, I love weightlifting. We're lifting waits for six years now. And I actually find it to be an incredibly beneficial mindfulness practice. Mind muscle connection is a very big part of weightlifting training. And mind muscle connection is just a form of mindfulness. I pay particular attention to the current muscle that I'm training. So for example, my chest. When I'm doing inclined chess flies with the dumbbells. I try and feel the perfect stretch and the perfect contraction. Each and every rep, I feel the burn of the muscle. I feel the muscle pump up with every single rep, every set. Sometimes I get distracted with a random thought mid set as impressing the weight, I simply break my thought back onto the muscle. So these were my daily mindfulness practice activities outside of meditation. Try and find yours. This probably requires some kind of active experimentation and testing, but it is worth the effort to try and remain focused in the zone in one of your hobbies and just see where it gets. You. Just be conscious of the mindfulness framework when you reach the point of the realization of on mindfulness straight away, move onto, be concentrating back on to the present moment. In the next lecture, I'll be explaining my exact methods for consistent mindfulness practice. See you there. 6. My techniques for consistency: There are three things that I do to remain consistent in my mindfulness practice. The first is what I call a checkbox journal. Now, quick disclaimer, this journal is really only supposed to be for my eyes. So if it looks kind of confusing and all over the place, it makes sense to be I started my consistent practice on May 12th, 2020, as you can see here. And I've only met a handful of days since then. It's been over three months now, which I am very proud of. The checkbox journal is simply a notepad di keep on my desk at all times. I stated the activities that I wanted to do every single day, like meditation truck, my macronutrients truck, my calories on My Fitness Pal, and then I drew a box against the current date. And when I've done this activity, I tick the box. That way I can't sit down and go my computer without seeing the unchecked box for today's practice, it's very simple, but it's actually been a very powerful tool for me. The second method I use to remain consistent in my mindfulness practice is ongoing research. Now, I might be teaching this class, but I'm still learning myself. I started meditating every single day since May 12th, but I have been somewhat consistently meditating for over two years now and during all this time, I have made a conscious effort to continue my research, keep learning new things about mindfulness. This bumps up my motivation and keeps me interested in this topic. I tried to learn new things, experiment, and try different methods that I learn. I watch YouTube videos, TED Talks, podcasts, books. There really is a lot to learn here. And reading about the benefits of mindfulness has significantly improved my motivations that terrain. It's made me very happy that this is a practice that I'm investing in. And it's a practice that has a lot of positive benefits for our lives. I advise you to do the same thing. Keep on researching and keep on learning. You're taking this class and gaining some knowledge here, so well done. The third method I use to remain consistent in my mindfulness practice is teaching and make a big effort to teach my friends and family and funds on YouTube about mindfulness. I imagine I'm teaching a class in my head, how exactly I would explain a certain concept. I am sure that this aids memory, aids understanding. I created this online class that you're watching right now. All of this acts as a reinforcement to my consistent practice and helps me understand this huge concept. Teaching other people is a very valid form of learning. Teaching makes you learn and remember better. It's a valid form of studying for an exam by pretending or actually realistically teaching someone else. So why not teach this knowledge that you're learning here? Why not teach one thing that you've learned in this class to a family member or a friend, invite them into the world of mindfulness and try and explain it to them in a way that they'd understand. So those were my three techniques to help me remain consistent in my mindfulness practice, I really recommend you to at least try them and then try and figure out some of your own. We're pretty much done with the class. I've presented a few random tips and pieces of advice in the final lecture, goodbye, and good luck. And I really advise you to watch it because I think these pieces of advice would be quite beneficial to your practice. 7. Goodbye & good luck: Thank you for taking this class with me. I'm actually grateful for you to be my online students and for me to have this opportunity to teach people my knowledge. Firstly, let's go back to what we wrote for the class projects submission. Has your view and understanding of mindfulness change. Do you have any new memories in which you felt very mindful, very focused on the present moment. I want you to quickly edit your class project submission and just write one more sentence. Something new that you've learned to do this right now. And perhaps your submission could help someone else. The advice that I give to anyone that I teach about mindfulness is to prioritize it, set aside some time for focused meditation every day. Make this time very realistic, something that you could imagine sticking to for literally the rest of your life. So say five minutes at 08:00 PM every single day. This is how we build up consistency and that really is the key to long-term results, Long-term significant improvements to your mindfulness. Hopefully you can see the importance of mindfulness. I really, really recommend continuing or research and education here in the about this class section below, I've linked my YouTube mindfulness playlist. It's full of educational content, but I really think will benefit your practice. So go ahead and go click on that link right now, if you follow the practical advice that I've given in all of those videos, I am sure that you will see some major improvements. Continue your practice. Trust the process. I wish you all the best. Take. 8. Bonus video: Bicep curls for the brain: If you're anything like me, you spent years exercising and developing your physical health. But be honest, how much time have you spent training your brain to improve your mental health? It seems like the overwhelming majority of us have not invested efforts into working out our brain. We may have done a whole lot of thinking about our negative mental health, but just thinking about it isn't enough. What would you say to an overweight person who has spent years thinking and planning on losing weight. Just start, start doing the hard actions that will get you to your goal. Thinking about it is not hard, it's easy. That's why you can do at 24-7, but it does not result in fat loss or muscle gains. The same can be said about the rest of us who have not actively went out of our way to do the equivalent of bicep curls for the brain. I think our physical and mental health are quite similar. So you're going to hear a lot of exercise analogies because I think they fit so well here. So the question, everyone is thinking, how do we train our brain? And what are we even training for? There are, in my opinion, two ways we can exercise our brain. One, so mindfulness to developing knowledge of thought patterns, specifically mental health issues. Let's start with mindfulness. I believe this exact process is like one bicep curl for the brain. Being mindful of the present. Mind wanders into thought visualizations of on mindfulness. We concentrate on the present moment. This act of re, concentrating on the present moment is like one rep, one bicep curl for the brain. You will have the opportunity to do this every few seconds because our minds wander so quickly. Keep getting those reps in. Be sure to view these realizations of on mindfulness as opportunities, chances to get back into the present moment. Do not judge them negatively. They are a positive thing. If you act on them, we can improve our mindfulness not only in meditation but during our everyday lives. Following the same technique. Whether you are brushing your teeth, exercising, eating, just really concentrate on the present moments when you have a realization of on mindfulness. Simply tried to focus on what your sensors are feeling, right? This millisecond was about developing knowledge of thought patterns. Here is a somewhat insulting fact. You are not special. Whatever thought or emotion in you feel has been felt by many humans before you. The beauty of humans is that we share our experiences. We communicate, especially on the internet. So why don't you use the internet to your advantage of beginner starting their exercise journey should be actively seeking knowledge to develop their workout plan, learning new exercises, perfecting their form, discussing in a community and reading quality information or material on the topic of health and fitness is the exact same for someone wanting to improve their thoughts and emotions. You might not have ever thought about this before, but try this one thing, and I'm sure you will find improvements to your mental health. Literally Google your symptoms. What kind of thought patterns are you having? Google them, find blogs, TED Talks, discussions on Reddit, even tweets about your thought patterns. There's always an opportunity to learn more. Seeing an active discussion about your specific thoughts will remind you that you are not alone, that the thoughts and emotions you are having is actually quite normal and widespread in humans. Identifying your symptoms and writing them out can leave you feeling uncomfortable. That's a good thing. That is development. Feeling embarrassed to search for help is a step in the right direction. Try to counteract this feeling of uncomfort with excitements, you are finally taking hard active steps to improving your mental space. Well-done.