6 weeks Program:
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally." - Jon Kabat-Zinn
Learn to be mindful
In this six-weeks program 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.
Program overview and content
The program introduces you to a mindfulness meditation technique called Focused Attention. 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 towards 30-minute sittings.
The content of the program includes:
- Introduction to the mindfulness meditation technique “Focused Attention”
- Five guided meditation sessions practiced over six weeks
- A gentle yoga warm-up session to prepare for meditation
- Two instruction videos on how to sit and how to lie down for meditation
What is mindfulness meditation?
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 onto a specific focus point such as the breath for example.
Why practice mindfulness meditation?
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.
Research also suggests that mindfulness meditation helps to:
- Promote relaxation
- Reduce anxiety symptoms
- Reduce stress symptoms
- Elevate heart rate variability
- Improve emotion regulation
- Increase interospective awareness
- Increase well-being
Get to know your teacher
Find out more about Eleonora by visiting her profile!
You are soon halfway through the program. Lots of thoughts and feelings may appear. Be open to them, observe and listen, but try not to let them control you. Maybe write them down to get some release.
Week 3 & 4
During the third and fourth week 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.
Technique for seated and supine meditation
A guide on how to find an optimal posture for sitting.
A guide on how to prepare for a comfortable supine position.
A short slow-paced yoga sequence to prepare for seated meditation.
”The answers you seek never come when the mind is busy, they come when the mind is still.”