Course 1

In this course, you will learn three techniques that you can immediately apply in your own life. These techniques offer a simple yet powerful way to practice. In Course 1 - The Four Foundations, we learn to apply these techniques in relation to:

1. the body,

2. sensory experiences,

3. states of mind,

4. wisdom about the nature of all things.

Each lesson is a mixture of theory and practice, but the main focus is on practicing meditation and applying the three basic techniques. The techniques and the method of practice follow the Buddhist Theravada tradition. 

This course is suitable for all levels of experience. 

Time and location

Dates

Lessons 1 t/m 6:

Monday evenings, 19.45-21.15h

Morning retreat:

Sunday following the last lesson, 07.45-13.00h

Location: 

Willem van outhoornstraat 48b, 2593 ZX Den Haag

Free parking in evenings and weekends. 15 min walk from train, tram and metro station Laan van NOI. 5 min walk from tram 2. 

Online participation possible

You can attend the lessons online as well.

Costs

Entree fee is 80 euros, this covers the rental of the room. The entree fee is the same for all participants, both online and offline. 

I offer the lessons on a donation basis. At the end of the course, I will ask you for a donation for the lessons received. You decide what you consider to be an appropriate donation. You can read more about it a bit further down.

Homework, recorded lessons (in case you cannot attend) and more materials are available through the IMI+ membership. You can sign up for IMI+ at www.innermindinstitute.org.

Lesson overview

• Lesson 1 The origin of mindfulness

• Lesson 2 Mindfulness body postures

• Lesson 3 First foundation: the body

• Lesson 4 Second foundation: sensations

• Lesson 5 Third foundation: moods

• Lesson 6 First foundation: wisdom

• Lesson 7 Morning retreat van 07.30h - 13.00h

Course series and the Inner Mind Institute

This course is part of the Mind Retreat Program (MRP) of the Inner Mind Institute (IMI). For more information about the entire program of the Inner Mind Institute, visit the website www.innermindinstitute.org. There you can see that the MRP 1 to 3 courses are part of a larger series of courses and retreats.

More about donation based

Teaching this course is part of the second-year Teacher Training at the Inner Mind Institute. Offering the course on a donation basis is a requirement of the teacher training program. This way, we as teachers learn how it feels to openly and without judgment receive what another person wants to give. In the Netherlands, it is not customary to ask for this, neither for the giver nor the receiver. In temples in Thailand, giving donations (dana) for received lessons or accommodation is the norm.

The great thing about donations is that each participant can decide for themselves what amount they find appropriate, and everyone can participate regardless of their financial means.

Why mindfulness?

Mindfulness has become a well-known concept in our society. But what is it, and why would you want to engage with it? Being mindful means being present in the current moment with full attention. You do this by concentrating your attention on one fixed point in your body, namely the breath in your nose. At the same time, you carry out your daily activities. This does not happen automatically, of course. It requires your effort. The right practice can bring you an incredible amount. Examples of this are:

• Experience less stress, anxiety, rumination, and/or confusion.

• Be more present.

• Find more space within yourself.

• Address your problem areas.

• Let go of patterns, feelings, thoughts.

• Increased concentration.

• More attention to yourself and others.

• Better sense and handle emotions.

• Reduce pain and other complaints.

• Eventually, more happiness, joy in the moment.

• Knowing what you want, knowing your path.

• Experience inner meaning, cease questioning.

For some of the changes mentioned above, you will notice a difference after a short time. For others, you need more effort and patience. However, it often brings you more than you could have imagined beforehand.

Mindfulness offers you tools that you always have at hand. You can extend your mindfulness practice as much as you wish; it doesn't have to stop at reducing stress and rumination. But you absolutely don't need to have lofty goals. Reducing stress or the thousands of thoughts in your head, experiencing your life more consciously, learning to let go of a difficult situation or blockage - these are the things most of us recognize.

In my experience, mindfulness is one of the most valuable gifts you can give to yourself. It teaches you to experience life consciously. Being mindful of yourself and your environment has a profound effect: on yourself and others as well.

>> more about this form of mindfulness >>

Why course 1 - The Four Foundations?

As mentioned above, mindfulness can help you in various ways and provide tangible benefits. It’s worth noting that the IMI course series uses clearly defined techniques. This sets it apart from other mindfulness courses, which often remain vague and fail to facilitate real progress because the techniques are superficial.

The techniques you’ll learn here are simple and easy to apply. You’ll find that they truly work, though it takes consistent practice to integrate them more deeply into your daily life. In The Four Foundations, you’ll explore the concept of mindfulness energy and its effects. Through practice and application to the Four Foundations (body, sensations, mental states, and wisdom), you’ll further build this energy. This energy helps you let go—what in Buddhism is referred to as detachment.

Good to know: The Four Foundations course can be repeated multiple times. Experience shows that participants continue to gain new insights and refine their practice each time they take the course.

Testimonials

“Willem is an experienced teacher, and it shows. He approaches his courses in an open, accessible, and spontaneous way, demonstrating genuine interest in his participants. "Mindfulness is something you must do yourself, but you don’t have to do it alone." Willem ensures that you never feel alone on your journey toward mindfulness. After years of searching in the field of mindfulness, Willem’s courses feel like coming home.”

- Paul, course participant 23-24

“Willem de Pous’s mindfulness training was a truly special experience for me. Willem is a very pleasant trainer: open, calm, empathetic, and always genuinely interested in his participants. 

What I particularly appreciated was his patience and transparency. He shares his own personal experiences, including the blocks and challenges he has faced himself. This made me feel less alone in the process and reminded me that obstacles are a natural part of the journey toward greater awareness and peace.”

- Barbara, course participant 23-24

“I found the meditation course to be truly inspiring, partly because Willem was excellent at guiding us through the history and theory behind meditation. Willem has a keen sense of what the group needs at any given moment. 

His passion and enthusiasm for meditation quickly became evident during the course, which greatly contributed to my own enthusiasm and determination to practice the techniques diligently.”

 - Marije, course participant '24