In this program you find different meditative practices with guided meditations. Each meditation follows a specific theme and you'll learn different methods in the different meditations. The purpose of this practice is to help you develop an increased awareness of your body by focusing your attention on specific body parts as well as concentrating on the breath. Try to practice 2-3 times this week, more is even better but do what works for you, in your everyday life.

In order to more easily get into meditation and inner stillness it is important that your body is comfortable. Therefore you'll find two videos on how to sit and lie down while meditating. Support your body in anyway it might need it! It is also good to prepare your body and mind through, for example, a breathing exercise or physical movements. If you want and have time, feel free to try the video for meditation prep, which you will find in the bonus section "Meditation prep".

Week 2

Welcome to the second week of your practice. The purpose of this week's meditation is to learn how to simply sit with yourself in the present moment and drop into a state of being rather than doing. The meditation is done sitting up, which requires a little more effort and activity in the body and mind. This week a mantra is introduced to help us remain alert and focused. A mantra is a word, a sentence or a sound, that is repeated quietly or out loud, in order to get your mind focused. Continue to practice 2-3 times this week, maybe you'll be able to get one more day of practice than last week.

Feel free to sit on a chair, or on the floor on a pillow or a blanket in order to be physically comfortable. You can always go back to the introduction on how to sit in meditation in Week 1 to get some tips. To prepare for meditation, you can always visit the warm-up class which you find in the section "Meditation prep".

It's time to move into the third week of your practice. How are you feeling? Observe what comes up, and maybe write it down in order to release what might be holding you back. This week's meditation invites you to explore and connect with your inner felt sense of strength and focus with the help of a mental intention. The practice encourages you to harness that intention through a physical hand gesture, called mudra, and a mental affirmation.

Continue to meditate at least 2-3 times this week. To prepare for meditation, you can always visit the warm-up class which you find in the section "Meditation prep".

Halfway through – welcome to week 4! In this week's practice you will use the imagination to tap into your inner source of wisdom. You will be introduced to some image work whereby you get to imagine and visualize the “light of your soul” travelling through different parts of the body. This is an abstract and experiential practice that invites you to connect your imagination with your felt body experience and to listen inwards to any messages of wisdom that arise as you do so.

This week you may be able to start increasing the number of meditation sessions to 3-4 times. To prepare for meditation, you can always visit the warm-up class which you find in the section "Meditation prep".

This week's practice explores your ability to “let go” of desired outcomes or the need to control an event that is beyond your control. It aims to cultivate a deeper sense of acceptance of a situation, followed by practicing trust and patience. The meditation aims to support you in “loosening” any tight grip that may be held around a certain event in your life. The meditation includes image work to enhance the experience of cultivating trust and patience and guides you through a brief metaphorical journey.

To prepare for meditation, you can always visit the warm-up class which you find in the section "Meditation prep".

Welcome to the final week of this program! As you progress in your meditation, it is important to do so hand-in-hand with compassion. This last practice serves as a reminder to remain humble in your work of personal development and self-care, and to extend this beyond yourself and into your surrounding environment and relationships.

Notice if there has been any differences between each session and if so, what has been different? To prepare for meditation, you can always visit the warm-up class which you find in the section "Meditation prep".

This is a bonus section that includes the warm-up class which is a perfect preparation to do before the meditation practice.