During the first two weeks of the course we explore fundamentals such as how to sit or lie down during the meditation practice. These videos will be available throughout the program and you will find them in the section "Bonus" – if you wish to watch them several times. Once you have found a comfortable seat you can begin practicing the meditation practice of the week. Try to meditate 3-5 times per week during this program.

Welcome to the second week of the course! How did you feel during the first week? Did you experience resistance or did you feel flow without any bigger obstacles? Try to continue to meditate 3-5 times a week. Feel free to repeat the technique videos when you need them as well as the warm-up class to prepare for meditation – you can find these videos further down in the Bonus section.

Two weeks done – well done! We are now entering week 3 and during the two following weeks, you'll start to lengthen the duration of your meditation practice. Keep trying to meditate 3-5 times per week during these two weeks. If you experience resistance to get the practice done, try to just observe this and see if you can do it anyway. You will never regret your meditation time, it's all about showing up for yourself, and to be gentle towards yourself. Feel free to repeat the technique videos when you need them as well as the warm-up class to prepare for meditation – you can find these videos further down in the Bonus section.

You are now half way through the course! Many thoughts and feelings can arise within you. Be open to them, observe and listen but try not to let them control you. You may be able to write down what you think and feel to make it easier to let go. Do not forget that you can do the preparation class to prepare for your meditation session – this class, as well as the technology videos, can be found at the bottom in the bonus section.

During the fifth week of the course you will have the opportunity to start exploring meditation with less guidance from the teacher. Be gentle and accepting in the process and if your thoughts strays elsewhere just bring your attention back to your breath and the present moment. Set a goal to practice 3 to 5 times these two final weeks, and then try to keep this up after the program has ended. Do not forget that you can do the preparation class to prepare for your meditation session – this class, as well as the technology videos, can be found at the bottom in the bonus section.

We have reached the sixth and final week of this course! But this is not the end, merely a beginning. A beginning of your consistent mindfulness practice. Try to continue to do the mindfulness meditations when you have finished the course. You can start the course again, find other meditations in the video library here at Yogobe or continue to explore by yourself. Sending you all of our good luck wishes!

Bonus section with technique classes as well as a warm-up class which is perfect to do as a preparation before the meditation practices.