About the Course

We all have some undercurrent of fear running through daily life. We may worry about losing our health and mental lucidity; losing others we love; losing our job or reputation.  In our daily trance of fear, our mind can spin endless stories about bad things that might happen, and how to avoid them.

Often we try to control things by pointing fingers of blame at others or at ourselves. We become, as a meditation teacher once said, “a bundle of tense muscles defending our existence.” We may not even notice this armor, because it feels like such a familiar part of who we are. It blocks us from living fully and from relating to others with spontaneity, ease and openheartedness.

This course shows how every one of us can find reliable inner resources of safety, strength and connection. Drawing on these resources, we can stay present when fear arises and meet the situation bravely, wisely, with interest and care. We learn to respond, rather than react.

By cultivating mindfulness and self-compassion, we are able not only to face the fear; we transform our entire experience of it.  We awaken from the trance and touch true peace.  We finally live from the wholeness of our being—from our full intelligence and love.

Mindfulness for Anxiety and Sleep: 

  • Contains 21 video lessons of 10–15 minutes each. All videos are closed captioned.
  • An online, self-paced course, you will retain lifetime access.


This course was previously offered on Udemy. If you have taken this course on Udemy and don’t want to take it again, please explore some of the other courses here.

For disability-related accommodations, please contact techsupport@tarabrach.com.

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Tara Brach

Tara Brach holds a PhD in Clinical Psychology and teaches meditation internationally. Founder of the Insight Meditation Community of Washington, DC (IMCW), Tara is the author of the bestselling Radical Acceptance, True Refuge, Radical Compassion and her latest book, Trusting the Gold. For over 40 years, Tara has been exploring the interface of Buddhist and Western psychology in addressing the great suffering that arises when we close our hearts to ourselves and others. Tara's weekly podcasts are downloaded over 2 million times each month. Along with her colleague Jack Kornfield, Tara offers a certification program for mindfulness teachers with participants from more than 50 countries.

Course Curriculum

  • 1

    INTRODUCTION

    • WELCOME!

    • GETTING STARTED

  • 2

    SECTION I – A BUNDLE OF TENSE MUSCLES

    • LECTURE 1 – INTRODUCTION: THE PROBLEM WITH AVOIDING IT

    • LECTURE 2 – BODY OF FEAR

    • LECTURE 3 - THE FEAR OF FAILURE, FEAR OF MISSING OUT (FOF & FOMO)

    • LECTURE 4 - GUIDED PRACTICE EXERCISE - WHAT'S THERE?

  • 3

    SECTION II – UNDERCURRENT OF ANXIETY

    • LECTURE 5 - ANXIETY'S MAIN INGEDIENT

    • LECTURE 6 - MEETING THE DEMONS

    • LECTURE 7 - GUIDED PRACTICE EXERCISE: SEEING THE ANXIOUS SITUATION THROUGH AWAKENED EYES

  • 4

    SECTION III – NIGHT TRAVELERS

    • LECTURE 8- SUPPORTS TO CALL ON WHILE LEANING IN - PART 1

    • LECTURE 9 - MANY PATHWAYS TO CARING PRESENCE

    • LECTURE 10 - GUIDED PRACTICE EXERCISE- CARING PRESENCE AMID THE WAVES OF FEAR

  • 5

    SECTION IV – MOVING OUTSIDE THE TANGLE

    • LECTURE 11 - PTSD CULTURE

    • LECTURE 12 - HABIT OF ANXIETY

    • LECTURE 13 - CASE STUDY - GRADUATE STUDENT - PART 1

    • LECTURE 14 - CASE STUDY 1 - GRADUATE STUDENT - PART II

  • 6

    SECTION V – CHANGE THE PATTERN OF A LIFETIME

    • LECTURE 15 - GUIDED PRACTICE EXERCISE: R.A.I.N. ON ANXIETY

    • LECTURE 16 - COMPLETELY UNPREPARED

    • LECTURE 17- CASE STUDY 2- TARA'S WAKE UP IN A CLOSE RELATIONSHIP

  • 7

    SECTION VI – CALM AND SLEEP

    • LECTURE 18 - SUPPORTS FOR LEANING IN - PART II

    • LECTURE 19 - COMMUNITY WISDOM ON GETTING TO SLEEP

    • LECTURE 20 - GUIDED PRACTICE EXERCISE- CALMING

    • LECTURE 21 - GUIDED PRACTICE EXERCISE- GRATITUDE AND DEEP REST

  • 8

    COURSE COMPLETION, ADDITIONAL RESOURCES, FEEDBACK AND ACKNOWLEDGEMENTS

    • COURSE COMPLETION, ADDITIONAL RESOURCES, FEEDBACK AND ACKNOWLEDGEMENTS

Mindfulness for Anxiety and Sleep: Learning Practices that Help Reduce Stress and Calm Fears