About the Course

If we are suffering, we’re believing something that is limiting and untrue. 

Many of us have a cluster of core beliefs that bind us in fear and feelings of deficiency. These beliefs lead to harmful habits—addictive behaviors, conflicts, avoiding risks—that get in the way of our productivity, our ability to enjoy intimacy with others and a creative, happy life. 

This course shows how you can shine a light of mindful awareness on limiting beliefs, and taste the freedom that’s possible when you loosen their grip. 

Whether you believe deep inside that you are unlovable or unworthy, unseen or misunderstood, your beliefs disconnect you from your own being and from the world.

Suffering is a call to attention, your call to investigate the truth of your beliefs.  For a parent, the call might be the stranglehold of worry about a child’s welfare. For a business leader, it might be stress about a volatile market (or workplace). For a musician, it might be the disabling terror that accompanies performance. For a social activist, it might be despair in the face of seemingly endless injustice. 

Wherever we feel most endangered, most separate, most ashamed or stuck: That’s where we need to shine the light of mindfulness to become more free.

Releasing Negative Beliefs & Thought Patterns: 

  • Contains 22 video lessons of 5–15 minutes each. 
  • All videos are closed captioned and transcripts provided.
  • 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.

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Watch Intro Video

Introduction to the Course (Sample Video):

Releasing Negative Beliefs & Thought-Patterns: Using Mindfulness to Break Out of the Trance

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

    • Getting Started

    • Introduction and Overview

  • 2

    Section 1: BELIEFS CAN BE A PRISON

    • Lecture 1 - Thought-Trances

    • Lecture 2 - Why We Hold Beliefs Which Cause Suffering

    • Lecture 3 - Practice Exercise: Getting Curious About Beliefs

    • Lecture 4 - Hanging On to Beliefs Is Alienating

  • 3

    Section 2: REAL… BUT NOT TRUE

    • Lecture 1 – Mental Maps

    • Lecture 2 – Loosening the Grip

    • Lecture 3 – Freeing Up Creativity

    • Lecture 4 – What Stops Us from Letting Go?

    • Lecture 5 – Practice Exercise: Free of That Fist

  • 4

    Section 3: OVERACTIVE SURVIVAL-BRAIN

    • Lecture 1 – Storytelling Mind

    • Lecture 2 – Fearfulness

    • Lecture 3 – Unconsciousness

    • Lecture 4 – Shining a Light

    • Lecture 5 – Practice Exercise: Awareness of the Self-Story

  • 5

    SECTION IV - WAKING UP FROM STORIES OF SEPARATION

    • Lecture 1 – Bringing Deeply-Embedded Stories “Above the Line”

    • Lecture 2 – Case Study #1: Matthew Finds the Strength

    • Lecture 3 – Case Study #2: A Troubled Marriage

    • Lecture 4 – Practice Exercise: The Blessing of the Path

  • 6

    SECTION V – ILLUSION OF CONTROL

    • Lecture 1 – Anxious World

    • Lecture 2 – Deep Grooves in the Brain

    • Lecture 3 - Case Study #3: Tara

    • Lecture 4 – Case Study #4: “I’ll Never Be Happy”

  • 7

    SECTION VI - RISING TO THE CHALLENGE

    • Lecture 1 – Stories That Are Necessary

    • Lecture 2 – Dedicated Practice

    • Lecture 3 – Practice Exercise: See the Beautiful Warrior

  • 8

    ADDITIONAL RESOURCES

    • COURSE COMPLETION, ADDITIONAL RESOURCES, FEEDBACK AND ACKNOWLEDGEMENTS

Releasing Negative Beliefs & Thought-Patterns

Using Mindfulness to Break Out of the Trance