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!

Follow our program step by step:

  1. Week 1-2
  2. Week 3-4
  3. Week 5-6

Video Guide

It's time for the final two weeks of the program. But this is not the end, it's just the beginning! The beginning of your regular practice. After these two weeks, try to continue practicing. Either with the help of the program again, other sequences in the video library or on your own.

Week 5 & 6

During the fifth and sixth week of this program you will have the opportunity to start exploring meditation with less guidance from the teacher. By week six you will practice 30 minutes of meditation. 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.

Optional classes

Technique for seated and supine meditation

How to sit, 10 min

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

How to lie down, 10 min

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

Pre-asanas: Warm-up prior to meditation

Full Body Warm-up, 15 min

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

Meditation Practice Week 5 & 6

Week 5 Meditation Practice

20-minute meditation & deep rest, 30 min

A 20-minute meditation followed by a restorative rest.

Week 6 Meditation Practice

30-minute seated meditation, 30 min

A 30-minute mindfulness meditation.

”The answers you seek never come when the mind is busy, they come when the mind is still.”

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