Ease into meditation with a variety of gentle techniques designed to help you manage stress, improve focus, and find peace within.

Brooke Elliston

Eleonora Ramsby Herrera

Amir Jaan

Terhi Palminen

Mona Anand

Ulrica Norberg

Josefin Wikström

Heather Mason

Simon Krohn

<h2>Welcome to <strong>12</strong> <strong>Days of Meditation</strong>&nbsp;</h2><div>This is a challenge for anyone who wants to begin a meditation practice and reconnect with the calm within. During the 12 days of this course, you'll explore various forms of meditation techniques, guided by our experienced teachers like <a href="https://yogobe.com/en/team/amir-jaan">Amir Jaan</a>, <a href="https://yogobe.com/en/team/eleonora-ramsby-herrera">Eleonora Ramsby Herrera</a> and <a href="https://yogobe.com/en/team/brooke-elliston">Brooke Elliston</a>. Through short, guided sessions, you’ll practice quieting the mind, reducing stress, supporting mental recovery, and strengthening your ability to focus and be present.</div>

<h2>Who can join?</h2><div>The challenges is included for all <strong>active paying </strong><a href="https://yogobe.com/se/pricing"><strong>Yogobe Play</strong></a><strong> members</strong>.&nbsp;</div><ul><li><strong>Want to use your wellness allowance?</strong> 👉 <a href="https://yogobe.com/se/friskvardsbidrag">Read more here</a></li><li><strong>New to Yogobe?</strong> 👉 <a href="https://yogobe.com/en/register/account?to=%2Fse%2Fvideos%2Fgenres%2Fall">Try Yogobe Play <strong>free for 14 days</strong></a> (the trial <strong>does not </strong>automatically turn into a subscription)</li><li><strong>Returning member? </strong>👉 <a href="https://yogobe.com/en/me/settings/subscriptions">Click here</a> to activate or upgrade your membership</li></ul>

<h2>Good to Know About the Challenge</h2><ul><li><strong>Available anytime – join when it suits you!</strong></li><li><strong>Who is it for?</strong> This challenge is for everyone – for beginners as well as experienced practitioners who want to get new inspiration.</li><li><strong>Duration</strong>: The challenge runs for 12 days, but you’re welcome to move through it at your own pace.</li><li><strong>Classes</strong>: Each day features a new meditation class in a different style.</li><li><strong>Length of classes</strong>: Classes range from 10 to 30 minutes.</li><li><strong>You can easily participate via our app – </strong><a href="https://app.yogobe.com/">download it here!</a></li></ul>

<h2>Benefits of Meditation</h2><ul><li>Reduces the body’s negative reactions to stress</li><li>Promotes relaxation and a sense of inner calm – physically, mentally, and emotionally</li><li>Lowers and stabilizes blood pressure</li><li>Increases mindful presence in the moment</li><li>Improves concentration and focus</li><li>Helps balance mood</li><li>Supports more restful and consistent sleep</li><li>Can relieve symptoms of depression, anxiety, and worry</li><li>Boosts self-esteem and self-confidence</li></ul>

<h2>How to Sit Comfortably in Meditation</h2><div>Sitting comfortably makes it easier to breathe, relax, and stay focused when you meditate. <a href="https://yogobe.com/se/videos/3dh5">Watch our video</a> for simple tips that can help you find a supportive, easeful posture.<br><br><strong>Tip!</strong> A <a href="https://store.yogobe.com/sv/articles/101/meditationskudde">meditation cushion</a> is specially designed to give you stable, comfortable support –&nbsp; you’ll find them in the <a href="https://store.yogobe.com/sv/articles/101/meditationskudde">Yogobe Store</a>.</div><div><br></div>

About the challenge

Get started with meditation – learn a variety of gentle techniques designed to help you manage stress, improve focus, and find peace within.

12 Days of Meditation

https://yogobe-assets-shrine-production.s3.eu-north-1.amazonaws.com/yogobe-production/uploads/store/image/495a8873-8b9d-4da7-8f85-3d0b92d888be/image/original-6a656fa3bb7f6ffc811288231d7619a2.webp

Meditation – Being Here

<div>Welcome to <strong>12</strong> <strong>Days of Meditation</strong> – a challenge for anyone who wants to begin a meditation practice and reconnect with the calm within. During the 12 days of this course, you'll explore various forms of meditation techniques, guided by our experienced teachers like <a href="https://yogobe.com/en/team/amir-jaan">Amir Jaan</a>, <a href="https://yogobe.com/en/team/eleonora-ramsby-herrera">Eleonora Ramsby Herrera</a> and <a href="https://yogobe.com/en/team/brooke-elliston">Brooke Elliston</a>. Through short, guided sessions, you’ll practice quieting the mind, reducing stress, supporting mental recovery, and strengthening your ability to focus and be present.<br><br></div><h2>Benefits of Meditation</h2><ul><li>Reduces the body’s negative reactions to stress</li><li>Promotes relaxation and a sense of inner calm – physically, mentally, and emotionally</li><li>Lowers and stabilizes blood pressure</li><li>Increases mindful presence in the moment</li><li>Improves concentration and focus</li><li>Helps balance mood</li><li>Supports more restful and consistent sleep</li><li>Can relieve symptoms of depression, anxiety, and worry</li><li>Boosts self-esteem and self-confidence</li></ul><div><br></div><h2>Who can join?</h2><div>The challenges is included for all <strong>active paying </strong><a href="https://yogobe.com/se/pricing"><strong>Yogobe Play</strong></a><strong> members</strong>.&nbsp;</div><ul><li><strong>Want to use your wellness allowance?</strong> 👉 <a href="https://yogobe.com/se/friskvardsbidrag">Read more here</a></li><li><strong>New to Yogobe?</strong> 👉 <a href="https://yogobe.com/en/register/account?to=%2Fse%2Fvideos%2Fgenres%2Fall">Try Yogobe Play <strong>free for 14 days</strong></a> (the trial <strong>does not </strong>automatically turn into a subscription)</li><li><strong>Returning member? </strong>👉 <a href="https://yogobe.com/en/me/settings/subscriptions">Click here</a> to activate or upgrade your membership</li></ul><div><br></div><h2>Good to Know About the Challenge</h2><ul><li><strong>Available anytime – join when it suits you!</strong></li><li><strong>Who is it for?</strong> This challenge is for everyone – for beginners as well as experienced practitioners who want to get new inspiration.</li><li><strong>Duration</strong>: The challenge runs for 12 days, but you’re welcome to move through it at your own pace.</li><li><strong>Classes</strong>: Each day features a new meditation class in a different style.</li><li><strong>Length of classes</strong>: Classes range from 10 to 30 minutes.</li><li><strong>You can easily participate via our app – </strong><a href="https://app.yogobe.com/">download it here!</a></li></ul><div><br></div><h2>How to Sit Comfortably in Meditation</h2><div>Sitting comfortably makes it easier to breathe, relax, and stay focused when you meditate. <a href="https://yogobe.com/se/videos/3dh5">Watch our video</a> for simple tips that can help you find a supportive, easeful posture.<br><br><strong>Tip!</strong> A <a href="https://store.yogobe.com/sv/articles/101/meditationskudde">meditation cushion</a> is specially designed to give you stable, comfortable support –&nbsp; you’ll find them in the <a href="https://store.yogobe.com/sv/articles/101/meditationskudde">Yogobe Store</a>.</div>

<div>Tap ♡ to save your favorite classes for easy access later. You’ll find them under “My Favorites” in <a href="https://yogobe.com/en/me/dashboard">your dashboard</a>.</div>

Welcome to the first session of the challenge – a simple meditation on presence which you can return to in your everyday life. Eleonora guides you to use posture, body awareness, and the breath as steady anchors.

This session invites you into a simple meditation of presence, using posture, body awareness, and the breath as steady anchors. By gently returning to sensation and breath, you’ll cultivate grounded attention and the capacity to stay present with what arises.


A simple meditation of presence to use and return to in you everyday life.

Audio

Meditate

A breathing meditation to practice calming down the nervous system – whenever you feel disoriented and not sure about the emotional and physical terrain. 

A breathing meditation to practice when you want to calm down the nervous system – when you feel disoriented and not sure about the emotional and physical terrain. You will be guided by Amir in a simple and slow breathing pattern during the meditation. 
<br>
<br>
You will shape a hand mudra (hand gesture) the hand floating in front of your heart. You will then connect this to the breath and repeat the synchronized hand-breath-movement a few times. The meditation is designed to bring the body and mind back into a very calm and fully present state of being.
<br>
<br>
It's recommended to have some experience with breathing practices. If you are new to this, be mindful and listen to yourself.


When you don’t know what to do – be guided back home to yourself when feeling overwhelmed. 

Calm your mind meditation

Class

This meditation invites you into a tender and transformative practice of self-love. All you need is a mirror (handheld or full-size) and a willingness to show up for yourself. 

This guided meditation invites you into a tender and transformative practice of self-love. Perfect for anyone on a journey of healing, self-worth or emotional wellbeing, this class can be both deeply rewarding and, at times, challenging—especially if you tend to be self-critical.
<br><br>
All you need is a mirror (handheld or full-size) and a willingness to show up for yourself. Stay with the practice, even if it feels uncomfortable at first—your relationship with yourself may shift in ways you didn’t expect.


A meditation practise to gently explore your self-worth and inner beauty.

Self-Love Transfiguration

A calming Yoga Nidra designed to help you gently release the events, impressions, and tensions of the day. You’ll be guided through the body and breath, creating space to settle the nervous system and invite deep rest.

Welcome to an evening practice of Yoga Nidra designed to help you gently release the events, impressions, and tensions of the day. Using your awareness, you’ll be guided through the body and breath — creating space to settle the nervous system and invite deep rest.
It’s a practice of letting go, softening, and arriving into the present moment, so you can meet sleep with a clearer inner space.


Soften into rest and create space for calm, clarity, and ease as you transition toward sleep.

Yoga Nidra – Clearing the Day

Ulrica guides you toward focus and full-body presence by riding the breath like a wave. You’ll bring your inner smile to different parts of the body, gently cultivating awareness and offering yourself compassion. 

A meditation where you will be guided towards focus and presence in your whole being while riding the breath like a wave. Let's have a kind pause, lean back, and let the smile spread into all cells in your body.  You'll get to bring your inner smile to different parts of your body, sending a feeling of awareness and loving kindness to yourself. 
<br>
<br>
You can listen to the meditation in a seated position – on a chair or a pillow on the floor, and you don't need any meditation experience to practice this class,  this is a meditation for everyone. 
<br>
<br>
Are you curious about more audio classes in English with Ulrica? Try out <a target="_blank" href="https://yogobe.com/se/videos/5pk6">Nurture your breath
</a> and <a target="_blank" href="https://yogobe.com/se/videos/2b3g">Chakra meditation</a>.

Infuse your whole body with an inner smile and experience the feeling of love and presence. 

Inner smile meditation

Shake off and release emotions in a playful breathing meditation where you'll shake your whole body as you breathe in an up-tempo. The practice ends in stillness, allowing you to feel any emotions that might rise to the surface. 

A serious and at the same time playful breathing meditation to release hidden and stored emotions. You will shake your whole body, head, and arms totally free – as you breathe in an up-tempo. In the end, you’ll invite stillness, feeling all the feelings that arise to the surface. 
<br>
<br>
It's recommended to have some experience with breathing practices. If you are new to this, be mindful and listen to yourself.
<br>
<br>
<i>These are suggested techniques that may help when feeling anxious or worried. If you're suffering from trauma or disease, we recommend that you seek professional help.<i>

Shake off and release hidden emotions in a playful breathing meditation.

Earthquake shake

Come along on a journey through an exploratory body scan from your toes up to your nose. This practice builds connection and awareness, as well ass reduces physical tension. 

Here you're guided through an exploratory body scan from your toes up to your nose. This practice builds connection, and awareness and reduces physical tension. You create body awareness/interoception in a fun and explorative way. 
<br>
<br>
Learn more and take part of all lectures and classes with Heather in the <a target="_blank" href="https://yogobe.com/se/videos/x42z">Trauma informed yoga program</a>.

Connect with your body as you rotate all your joints and relieving tension.

Introceptive body scan

A guided session of deep relaxation to help lift your spirit and energy. Use it at any time during the day when you need to take a break and reset yourself, for example in the morning if you've had a night of poor sleep. 

A guided deep relaxation to help you feel calm and re-energized. Use it at any time during the day when you need to take a break and reset yourself, for example in the morning after a night of poor sleep. 
<br>
<br>

This Yoga Nidra practice can be practiced as it is, but you can also choose to practice the <a href="https://yogobe.com/se/videos/7wn8">Lift Your Spirits - Yoga Nidra practice, pre-asanas</a> sequence before to prepare your body and mind. 

A guided session of deep relaxation to help lift your spirit and energy.

Yoga nidra – lift your spirit 

Eleonora guides you through a meditation inspired by the Buddhist practice Metta Bhavana, where you gently cultivate loving kindness toward yourself and others through intention and affirmation.

A guided meditation that is practiced sitting. The practice is inspired by the Buddhist meditation practice called Metta Bhavana and it includes cultivating loving kindness towards oneself and one’s environment. It is a progressive practice where you start with yourself and work your way towards the external relationships that you share with others. 
<br>
<br>
The practice includes repeating a mental affirmation and sending the intention of loving kindness to whomever you choose to focus on during this meditation. 


Opening to loving kindness through a meditation of affirmation.

Loving kindness meditation

A chakra meditation which proceeds calmly by visualizing the colors of the chakras and meditating on their meanings. You will also be offered time in silence during this practice.

A chakra meditation which proceeds calmly by visualizing the colors of the chakras and meditating on their meanings. You will also be offered time in silence during the practice. 
<br>
<br>
This is a meditation for you who has some meditation experience and who wish to use the chakras as a tool to go deeper into yourself. 

Chakra meditation

Take a mindful pause with Simon in this short meditation. A simple and efficient way to shift gear, slow down, and reconnect – perfect for any time of day when you need a moment to breathe.

Most of us need to pause once in a while during the day. This meditation is an efficient way to shift gear and slow down any time of the day. 

Shift gear and slow down with this short meditation – perfect for a break during the day.

Have a break meditation

In the final class of this challenge, Brooke guides you through a deeply restful Yoga Nidra session to help regulate the nervous system. Through soft, conscious breathing and wakeful rest, you’ll gently reconnect your body and mind.

This yoga nidra session offers an opportunity for deep rest and nervous system regulation through soft, conscious breathing.
<br><br>
It’s especially helpful on days marked by poor sleep, mental fatigue, or emotional overload. The practice encourages a wakeful rest—drifting between states of awareness—while gently reconnecting body and mind. In this space, hidden tension and unconscious patterns may come into view, offering insight and release.
<br><br>
Ideal for stress relief, restoring energy, and supporting resilience, this session is a gentle yet powerful tool for reconnecting with the body and cultivating inner balance.



Unwind deeply by harnessing the quiet strength of gentle, conscious breathing.

12 Days of Meditation

Meditation – Being Here

Meditation – Being Here

Calm your mind meditation

Self-Love Transfiguration

Yoga Nidra – Clearing the Day

Inner smile meditation

Earthquake shake

Introceptive body scan

Yoga nidra – lift your spirit

Loving kindness meditation

Chakra meditation

Have a break meditation

Yoga Nidra for Deep Rest