Learn to meditate online, anytime
Immerse yourself in a four-week guided journey to learn the foundations of mindfulness meditation.
Join us in this exploration of presence and self-discovery, where each session is a step towards a more centered, mindful, and fulfilled version of yourself.
Join us in this exploration of presence and self-discovery, where each session is a step towards a more centered, mindful, and fulfilled version of yourself.
Transform your life
Through simple daily practices, you will begin to cultivate the following qualities within yourself:
PRESENCE ~ Tune into each moment with greater awareness and connection
INTENTION ~ Disengage autopilot and shape your life with purpose and direction
FOCUS ~ Improve your concentration and capacity to prioritize what's most important to you
INNER PEACE ~ Train your mind to lower stress levels, calm anxious or depressed mind-states, and feel more peaceful
BALANCE ~ Slow down, find your center, and respond to challenges with greater ease
INTENTION ~ Disengage autopilot and shape your life with purpose and direction
FOCUS ~ Improve your concentration and capacity to prioritize what's most important to you
INNER PEACE ~ Train your mind to lower stress levels, calm anxious or depressed mind-states, and feel more peaceful
BALANCE ~ Slow down, find your center, and respond to challenges with greater ease
"I always told myself I couldn't meditate. The Focus + Calm course was extremely helpful and now I have daily, fulfilling practice!"
Simple, step-by-step guidance
"This is a phenomenal course for those who are looking to better understand the types of meditation, the purpose of meditation, and the benefits that can be obtained from meditation. It can also help you to be more present (mindful) in your day to day life and enjoy the now."
Course Contents
What's Included?
Meditation Posture 101
"This course brought meditation off of a "pedestal" and into real life. Before, I thought I had to get rid of my thoughts completely, but through this course I was able to humanize the practice and learn not to be so hard on myself."
Learn to meditate with confidence and ease.
Dive Into the Basics
The more you meditate, the more you will realize how much there is to learn. That’s why we’ve put together a course on the basics to help you get started, whether brand new or looking to re-fresh and deepen your current practice.
Integrate Daily Mindful Habits
Alongside "formal" meditation practices, you'll learn a series of across-the-day mindfulness practices that will help you bring greater focus, calm, and joy into everything you do.
Build Your Own Meditation Practice
This course will give you everything you need to establish your own consistent, fulfilling practice that feels GREAT to you and is sustainable.
Science-Based Curriculum
Our comprehensive curriculum is evidence-based and developed by a mental health professional. Our approach blends neuroscience, positive psychology, wisdom tradition practices, and mental fitness training into a course designed for modern meditators.
Course Curriculum
Meet the 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 Percent 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.
What Our Learners Are Saying
"After only 2 weeks, what I noticed most was increased focus and the ability to focus on my breath as a way to calm nerves in stressful moments. I would highly recommend this class for anyone thinking about meditation, or in the early stages of doing their own practice."
Rebecca S.
"I felt more accountable being part of the course, so I really 'did my homework' and meditated with greater frequency."
Greg S.
"This course provided me with easy, practical tips to incorporate meditation into my daily life. I have meditated more than ever before and I practice more self-compassion on days that I don't."
Jennifer L.
"The course was a really powerful way to introduce myself to key concepts and to start incorporating meditation into my daily life."
Clinton H.
"For me, this course lay the foundation for a more consistent practice. Learning to stop and pause throughout the day and have a mindful moment was really impactful."
Tiffany B.
"Excellent course for someone looking to “get their feet wet” and try out meditation. The Pause team is amazingly warm and supportive - a great resource in these stressful times!"
Thomas O.
Pause Satisfaction Guarantee
We unconditionally guarantee your satisfaction with all Pause products. If a product does not meet your expectation for any reason, simply contact us for a refund.
Join the Focus + Calm Program
Meet the Organization & Founders
About Pause
Pause is a grass-roots organization based in Portland, Oregon that was founded by Rena and Ryan in 2015.
We have a beautiful studio space in the heart of Portland that we call our home, as well as a "home" in the cloud where we gather to learn and practice with meditators from around the world.
Our mission is to help people make space every day to nourish their minds, bodies, and hearts in service of creating a more loving and resilient world.
We have a beautiful studio space in the heart of Portland that we call our home, as well as a "home" in the cloud where we gather to learn and practice with meditators from around the world.
Our mission is to help people make space every day to nourish their minds, bodies, and hearts in service of creating a more loving and resilient world.
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