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Your Course Dashboard
Everything you need is right here—your practice book, app access, weekly modules, and live sessions.
Bookmark this page and return anytime (cookies required).
Getting Started
Three quick steps to begin the course.
Create Your Student Account
Set up your free MIEA student account to access the mobile app. Use the app to follow guided meditations, track your practice with a reflection log, and explore key mindfulness concepts.
Download Your Practice Book
This single printable or fillable PDF is used throughout the course. It guides you through weekly reflection exercises, habit-building strategies, and practice tracking, helping you notice patterns, set intentions, and deepen your learning week by week.
Start Module 1
Begin with simple breath and body-based practices to help settle your nervous system. Just 10 minutes a day.
Weekly Checklist
Here’s what to do each week:
- Read your module PDF (sent by email and available here)
- Practice 10 minutes daily using the MIEA app
- Complete the reflection pages in your Practice Book
- Try bringing one practice into daily life
Set a pace that feels supportive. Some weeks will feel easy, others less so. That’s all part of the practice.
What to Expect
Each module includes a short lesson PDF, guided practices in the app, and reflection pages in your Practice Book.
Course Modules
Each module includes a short lesson, daily practices, and reflection activities. Take it week by week—or at your own pace. You’ll receive a new module by email each week, or you can download them all now.
Module 1
Cultivating Calm
Regulate your nervous system with breath and body awareness. Learn to create a foundation for calm when stress hits.
Module 2
Mental Fitness
Build focus and manage distractions. Strengthen your capacity to stay grounded even when your mind feels scattered.
Module 3
Making Meaning
Connect with your values and navigate thoughts. Discover what matters most and align your daily choices accordingly.
Module 4
Emotion Regulation
Work skillfully with feelings. Learn to respond thoughtfully instead of reacting impulsively when emotions run high.
Wrap Up
Integration & Next Steps
Deepen your practice and plan ahead. Create a sustainable path forward and explore options for continued growth.
Essential Tools
The MIEA App
Access guided meditations, track practice, and explore key mindfulness concepts.You’ll need to create your student account above before logging into the app.
Recommended Reading
The Mindful Twenty-Something by Dr. Holly Rogers (optional, but helpful)
Or find it at your local library
Join Live Practice (Optional)
Come sit with us at our Wednesday Meditation Circle!
1st & 3rd Wednesdays | 8:00–8:45pm ET
Join Dr. Holly Rogers via live video twice monthly. Completely optional but available if you want community support and real-time guidance. No registration required. Just show up. Bring your breath and curiosity.
Common Questions
What if I miss a day?
No problem. Just begin again. Every moment is a fresh start.
Can I go at my own pace?
Yes. Modules are delivered weekly to create natural pacing, but you can always revisit previous weeks or pause and resume later.
What if meditation makes me feel overwhelmed?
That’s common. Head to the app’s “Learn” section for grounding tips—or revisit the Comfort, Stretch, Overwhelm zones in Module 1.
I haven’t received emails for the course. What should I do?
Check your spam folder first. Still missing it? Email us at tech@miea.com and we’ll look into it.
Can I print the Practice Book?
Absolutely. We actually recommend printing it out. Research shows that writing by hand helps with deeper learning and creative thinking.
Will I be able to access this page in the future?
Yes. You can bookmark this page and return anytime from the same device and browser. This page uses cookies to remember your access. If you clear cookies or use a privacy or cookie-blocking tool, you may not have access.
After the Course
Keep Up Your Practice
Keep meditating and join our meditation circles for community support and real-time guidance.
Take a Live Course
Ready for teacher support or a deeper dive? Explore our live group courses.
Train to Teach
Interested in sharing mindfulness with others? Learn about our trainings.
