Give your mind and body a well-needed break, learn the art of mindfulness in this six weeks meditation course. 

Eleonora Ramsby Herrera

<h2>Learn to be mindful</h2><div>In this six-week course yoga teacher Eleonora Ramsby Herrera guides you into to the art of mindfulness meditation. When practicing mindfulness meditation you assist your mind and body to find a well-needed break in everyday life. This, in turn, will help you to deal with stress more easily.<br><br></div><h2>For who is this course?</h2><div>This course is beginner friendly – for those who want to etsbalish a mindfulness practice and have no or little prior experience to meditation.</div>

<h2>Course overview and content</h2><div>The course introduces you to a mindfulness meditation technique called <em>Focused Attention</em>. In this technique, you focus your attention directly on the action and sensation of breathing to help your nervous system to slow down. As the program progresses, the time of meditation gradually increases; starting with five-minute sittings and working your way up to 30-minute sittings.<br><br></div><div><strong>The course includes:</strong></div><ul><li>Introduction to the mindfulness meditation technique <em>Focused Attention</em></li><li>Five guided meditation sessions practiced over six weeks</li><li>A gentle yoga warm-up session to prepare for meditation</li><li>Two instruction videos on how to sit and how to lie down for meditation</li><li>The following props are suggested to be used: <a href="https://store.yogobe.com/sv/articles/96/bolster">bolster</a>, <a href="https://store.yogobe.com/sv/articles/97/yogakloss-yogablock">yoga blocks</a>, <a href="https://store.yogobe.com/sv/articles/100/yogafilt">yoga blanket</a> and in some classes, you'll nedd a chair.&nbsp;</li><li>12 months access</li></ul><div><strong>Use your wellness allowance</strong><br>You can use your wellness allowance (<em>friskvårdsbidrag</em>). Purchase via Yogobe &amp; download your recepit via your profile or go via a wellness platform (Benifex, Epassi, Benefits, Edenred).&nbsp;</div>

<h2>What is mindfulness meditation?</h2><div>Mindfulness meditation is a Westernised approach with eastern influences, which derives from ancient Buddhist, Hindu, and Chinese philosophies and meditation practices. Mindfulness meditation can be described as a practice of mental discipline that includes the ability to regulate attention and emotion. It is called a practice because it is a continuous process of learning and exploration without a means to an end. It can be practiced sitting or lying down and the practice circulates around concentrating one’s attention on a specific focus point such as the breath for example.</div>

<h2>Why practice mindfulness meditation?</h2><div>Mindfulness meditation encourages an attitude of non-judgment, openness, and acceptance. The practice can be suggested as a method for supporting the practitioner in developing a less reactive approach to thoughts, feelings, and sensations. This can in turn support the practitioner to become more mindful of their inner and outer experiences, as well as their choices and actions. The practice also serves to nurture one’s ability to practice self-acceptance, as well as to sustain a compassionate attitude towards oneself and other people.<br><br></div><div><strong>Research also suggests that mindfulness meditation helps to:</strong></div><ul><li>Promote relaxation</li><li>Reduce anxiety symptoms</li><li>Reduce stress symptoms</li><li>Elevate heart rate variability</li><li>Improve emotion regulation</li><li>Increase introspective awareness</li><li>Increase well-being</li></ul>

<h2><strong>About the teacher</strong></h2><div>Ellie Ramsby is a researcher with a PhD in Death Studies, as well as a senior yoga teacher and a trainee psychologist (UKCP) based in London. She integrates various disciplines into her teachings to offer a holistic approach to growth and meaning.<br><br></div><div><strong>Practice with Eleonora</strong></div><div>Eleonora is part of Team Yogobe and offers both classes in our viedo library, as well as multiple online courses.</div>

with Ellie Ramsby

Explore mindfulness 

Establish your mindfulness practice in this 6 week course with yoga teacher Eleonora Ramsby Herrera.

Online course: Explore Mindfulness

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How to sit in meditation

<h2>Learn to be mindful</h2><div>In this six-week course yoga teacher Eleonora Ramsby Herrera guides you into to the art of mindfulness meditation. When practicing mindfulness meditation you assist your mind and body to find a well-needed break in everyday life. This, in turn, will help you to deal with stress more easily.<br><br></div><h2>Course overview and content</h2><div>The course introduces you to a mindfulness meditation technique called <em>Focused Attention</em>. In this technique, you focus your attention directly on the action and sensation of breathing to help your nervous system to slow down. The session is partly guided by the teacher and it includes moments of silence as well for self-practice purposes. As the program progresses, the time of meditation gradually increases; starting with five-minute sittings and working your way up to 30-minute sittings.<br><br></div><div><strong>The course includes:</strong></div><ul><li>Introduction to the mindfulness meditation technique <em>Focused Attention</em></li><li>Five guided meditation sessions practiced over six weeks</li><li>A gentle yoga warm-up session to prepare for meditation</li><li>Two instruction videos on how to sit and how to lie down for meditation</li><li>12 months access&nbsp;</li></ul><div><br></div><h2>What is mindfulness meditation?</h2><div>Mindfulness meditation is a Westernised approach with eastern influences, which derives from ancient Buddhist, Hindu, and Chinese philosophies and meditation practices. Mindfulness meditation can be described as a practice of mental discipline that includes the ability to regulate attention and emotion. It is called a practice because it is a continuous process of learning and exploration without a means to an end. It can be practiced sitting or lying down and the practice circulates around concentrating one’s attention on a specific focus point such as the breath for example.<br><br></div><h2>Why practice mindfulness meditation?</h2><div>Mindfulness meditation encourages an attitude of non-judgment, openness, and acceptance. The practice can be suggested as a method for supporting the practitioner in developing a less reactive approach to thoughts, feelings, and sensations. This can in turn support the practitioner to become more mindful of their inner and outer experiences, as well as their choices and actions. The practice also serves to nurture one’s ability to practice self-acceptance, as well as to sustain a compassionate attitude towards oneself and other people.<br><br></div><div><strong>Research also suggests that mindfulness meditation helps to:</strong></div><ul><li>Promote relaxation</li><li>Reduce anxiety symptoms</li><li>Reduce stress symptoms</li><li>Elevate heart rate variability</li><li>Improve emotion regulation</li><li>Increase introspective awareness</li><li>Increase well-being</li></ul><div><br></div><h2>Get to know your teacher</h2><div>Find out more about Eleonora <a href="https://yogobe.com/se/team/eleonora-ramsby-herrera">by visiting her profile</a>!<br><br></div><h2>Props used in the course</h2><div>In part of the classes in the course different props are being used. We’re using them to strengthen the body, gain contact with the muscles, and to modify different positions. The following props are suggested to be used:<br><br></div><ul><li><strong>Bolster:</strong> In some of the classes, yoga bolsters, oblong cushions, are being used. You can choose to use regular cushions instead, for example, by rolling the cushions together and putting a strap around them. On Yogobe Store, you’ll find different variants of <a href="https://store.yogobe.com/sv/articles/96/bolster">bolsters</a>.</li><li><strong>Block:</strong> Yoga blocks that are being used in the course can be replaced with thicker books. You’ll find different <a href="https://store.yogobe.com/sv/articles/97/yogakloss-yogablock">yoga blocks</a> on Yogobe Store.&nbsp;</li><li><strong>Belt. </strong>Also called a strap, can be replaced with a bathrobe belt. Take part of different variants of <a href="https://store.yogobe.com/sv/articles/98/yogabalte-yogastraps">belts</a> on Yogobe store.&nbsp;</li><li><strong>Blanket.</strong> You can choose any kind of blanket. Although a <a href="https://store.yogobe.com/sv/articles/100/yogafilt">yoga blanket</a> is a bit heavier and a bit more stable than regular blankets, which can be useful for your practice.&nbsp;</li><li><strong>Yoga mat. </strong>A good<a href="https://store.yogobe.com/sv/articles/83/yogamattor"> yoga mat </a>is a great investment, both for your yoga practice as well as for your workouts.</li><li><strong>Chair. </strong>In some of the classes, you’ll need a chair. It’s recommended to choose a more stable chair, but use a chair you find suitable from your home.</li></ul>

<h2>Week 1</h2><div>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 "<em>Bonus</em>" – 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.</div>

A guide on how to find an optimal posture for sitting.

Prepare for meditation and learn how to set yourself up in a comfortable posture for your seated meditation practice. This video offers four different options of how to sit with more ease, ranging from sitting on a chair, to a bolster to sitting on the floor.

Prep for meditation – a guide on how to find an optimal posture for sitting.

Skills

Meditate

A guide on how to prepare for a comfortable supine position.

Prepare for meditation with this guide which offers you two options for how to lie down comfortably on the floor with the support of yoga props. Supine rest serves as an alternative to sitting. If you experience physical discomfort when sitting for longer periods of time then this can be a useful option to try instead.

Prep for meditation – a guide on how to prepare for a comfortable supine position.

How to lie down during meditation

A short slow-paced yoga sequence to prepare for seated meditation.

This is a short yoga sequence that serves to connect breath and movement in a
slow-paced tempo and to prepare you for a seated meditation. But it can also be done separately as a practice of its own. The session includes gentle movements to increase mobility for the larger muscle groups, it includes the six movements of the spine and a gentle core strength exercise for optimal support. 

A short slow-paced yoga sequence, perfect to use to prepare for seated meditation.

Prepare & warm-up for meditation

Class

Yoga

Making contact with the breath, a 5-minute supine meditation.

This class introduces the mindfulness meditation practice of Focused Attention. The meditation practice begins with a basic restorative rest to encourage optimal comfort and ease for the body and mind. Once the physical posture is set up, you begin to develop closer contact with your breath through consciously noticing the action and sensation of breathing. You are encouraged to observe the natural flow of breathing as a way to cultivate concentration. This session is partly guided by the teacher, additionally, you will receive time to meditate in silence as well.


Making contact with the breath, a short supine meditation.

Getting started with meditation

<h2>Week 2</h2><div>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.</div>

A two-part meditation that focus on observing the breath in both a supine and seated position.

This session consists of two parts – the first begins with a 5-minute meditation in a supine resting position to help ground the body and mind. The second part of the session will introduce a 5-minute seated meditation. This session is partly guided by the teacher, additionally, you will receive time to meditate in silence as well.

A two-part meditation that focus on observing the breath.

Supine & seated meditation

<h2>Week 3</h2><div>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 <em>Bonus</em> <em>section</em>.<br><br></div>

This meditation is practiced sitting on a chair to encourage optimal posture and the meditation time is extended to 10 minutes. The practice is to observe and sustain your attention on the action and sensation of breathing. This session is partly guided by the teacher, additionally you will receive time to meditate in silence as well.

Practice on observing your breath while sitting on a chair.

Seated chair mindfulness meditation

<h2>Week 4</h2><div>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.</div>

A seated 20 minutes meditation that begins with gentle stretching movements.

Seated meditation & movement

A slow-paced chair practice that includes gentle yoga stretches to release tension around the back, neck, and shoulders. The movements prepare you for a 10-minute seated meditation practice followed by a supine rest for recovery. 
<br>
<br>
A useful practice to do if you are short on time and need a simple and effective practice to help release tension, re-center yourself and calm down your body and mind. This session can be practiced any time during the day. 

Chair practice –  Meditation with a warm-up with slow-paced movements and gentle stretches.

Seated Meditation & movement

<h2>Week 5</h2><div>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.</div>

A 20-minute meditation followed by a restorative rest.

The meditation is practiced sitting on a chair, or alternatively on the floor. The practice is to observe and sustain your attention on the action and sensation of breathing for an extended period of time. This session is partly guided by the teacher, additionally, you will receive time to meditate in silence as well. Your meditation practice is followed by a longer restorative rest to relax the body and mind.

Observe your breath and end with a restorative relaxation.

Meditation & deep rest

<h2>Week 6</h2><div>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!</div>

The meditation is practiced sitting on a chair, or alternatively on the floor. The meditation time is 30 minutes. The practice is to observe and sustain your attention on the action and sensation of breathing for an extended period of time. This session is partly guided by the teacher, additionally, you will receive time to meditate in silence as well.


Practice the art of mindfulness in this longer sequence.

Seated mindfulness meditation

<div>Bonus section with technique classes as well as a warm-up class which is perfect to do as a preparation before the meditation practices.&nbsp;</div>