- 02:08Introduction
- 07:41Observing the Breath (Practice)
- 08:26What is Mindful Listening? (Theory)
- 02:00Meditation Posture (Theory)
- 08:47Mental Noting (Practice)
- 02:28Training Concentration (Theory)
- 08:02Scanning the Body (Practice)
- 04:55Equanimity and Sound (Theory)
- 06:48Awareness of Sound (Practice)
- 02:11Breathing Quality (Theory)
- 08:29Seeing and Imagining (Practice)
- 01:38Unpacking Sight (Theory)
- 12:03Lake Meditation (Practice)
- 01:42Conclusion