This is a digital Self-Paced Course

  • Simply purchase and download the zip
  • Lifetime access to course material

Download contains:

  • 5 video lectures, 7 hours total
  • 12 guided meditations, 4 hours total


This Self-Paced Course will be focused on wisdom meditation practice. The second half will be focused on compassion. To that point, we’ll learn about of Mindfulness of Inner States (Vipassana) (weeks one and two), Essence Noting (Vipassana with elements of Mahamudra) (week three), and Compassion meditation (Tong Len) (week four and five).

Moreover, the emphasis will be applying the lessons and meditative practices in our real everyday walking around lives to improve our daily functioning.

The model of metacognition that we’ll use is ‘the six metacognitive capacities’ developed by the Third Center For Cognitive Psychotherapy (The Rome Group) (Semerari, DiMaggio, Liotti, et al.).

  1. Identification
  2. Relating Variables
  3. Differentiation
  4. Integration
  5. Decentration
  6. Mastery

Classes will be divided between theory and practice. The main focus will be on meditation. As such, all participants are asked to make a commitment to meditate 30 minutes per day, as part of the course (social support will be available!).

The lecture content will be on metacognitive skills, emotional regulation skills, and Buddhist meditative practices which help us cultivate these mental qualities.

Much of the psychological material will be drawn from Jeffrey Young (Schema Therapy), Bruce Ecker, Peter Fonagy and Anthony Bateman’s Mentalization Based Treatment, and the work on metacognition by Semerari, Liotti, DiMaggio, et al.

Who is this For

This program is for those of us who...

  • Are looking to improve our psychological health, especially those who have tried other healing modalities with disappointing results.
  • Are interested in learning a new way to apply heart and wisdom meditation practices.
  • Want support in developing a daily meditation habit.
  • Want to deepen our existing Buddhist practice of positive emotion.
  • Have problems with exploration and self development, relationships and emotional regulation
  • Want to develop mastery in our emotional lives.

Benefits & Outcomes

These are some of the benefits you will have by the end of the program

Theoretical Understanding

  • An overview of mentalization and emotional regulation.
  • The role mentalization/metacognition plays in interpersonal relationships


  • Get established in traditional Buddhist wisdom and heart practices.
    While there is a strong emphasis on psychological health in this course, it is predominantly Buddhist-inspired. As such, this course will offer an introduction to Buddhist systems of generating positive emotion and working with fixed views (schemas according to schema therapy, or sankharas in the Theravada)
  • Develop greater access to positive mental states and grow in confidence when working through negative mental states
  • Understand better how your mind works; seeing volitions arise in the mind and noticing the gap before they are acted out
  • Learn to use the identification function of mentalization (mindfulness) to catch afflictive mind states as they arise, and respond more creatively. Learn to work through these so that you actually benefit in your day-to-day life
  • Increased sense of agency

For your relationships

  • Greater valuing of relationships, interpersonal connection, and more ease in them
  • Enhanced capacity to feel warmth from and towards others
  • Clearer understanding of how you show up in relationships
  • Acceptance of faults in self and other

Included Files:


Introduction to Metacognition and Vipassana

1h 28m

1.1 Guided Metacognition Meditation


1.2 Guided Metacognition Meditation


Going to Deeper with Metacognition & Vipassana and Troubleshooting

1h 23m

2.1 Guided Didactic Meditation on Metacognition


2.2 Guided Didactic Meditation on Metacognition


2.3 Metacognition


2.4 Metacognition


Essence Noting and Equanimity

2h 31m

Compassion Meditation and How it Relates to Emotional Regulation and Healthy Relationships

1h 29m

4.1 Metacognition of Mental States


4.2 Metacognition of Mental States


4.3 Tong Len


4.4 Tong Len


Going Deeper with Compassion Meditation, Troubleshooting, and Wrap Up

2h 30m

5.1 Metacognition of Mental States


5.2 Metacognition of Mental States

  • 5 video lectures, 7 hours total
  • 12 guided meditations extracted as .mp3s, 4 hours total

Frequently Asked Questions

Self-Paced Courses

Yes, and in fact we highly encouraged you to do both.
By buying this course you receive lifetime access to a collection of videos and guided meditation tracks. These are organized so that there is a progressive order to them, but you can take them as slowly or as quickly as you'd like, and you can always view the same content again.
Once you've completed your purchase, you'll get a link to download the course. You can then view the audio or video files from your laptop, desktop, smartphone, or any devices of your own choice. There is no limit to how many devices you can access the course from.
You can download and keep this course forever and watch it at your own pace as many times as you wish. There is no live Q&A section.

Payment Questions

If for any reason you aren’t satisfied, simply contact us and we will send you a full refund.
If you are experiencing troubles with your payment, simply contact us and we will get back to you as soon as we can.
There are other payment methods listed on our donations page. Otherwise contact us for other options. If you lack any ability to make online payments, let us know and we can sign you up for free.

Technical Questions

The materials are automatically sent to the email address you provide. If there are no typos in your email address, then check your spam folder. If for some reason you have not received the course materials several minutes after completing payment, contact us and we'll help you out.


Billing details

Additional information

Your order

Improving Metacognitive Abilities with Meditation
Cart Subtotal $119
Order Total $119

Your personal data will be used to process your order, support your experience throughout this website, and for other purposes described in our privacy policy.