Meditation
Meditation for life (eng)
Try this 6 week guided meditation program with yoga teacher Eleonora Ramsby Herrera.
Englanniksi ohjaajana Eleonora Ramsby Herrera
Length6 viikkoa
Lessons11
Learn the art of meditation, or deepen your existing practice. Explore a variation of guided meditation practices to get a deeper sense of awareness and connect with the present moment.
Meditation
Ohjelman sisältö
11 lessons
1Week 15 lessons · 53Min
Week 1
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".
- Introduction to the program3 min
- Meditation preparation10 min
- Lesson 310 min
- Meditation prep15 min
- Meditation of the week15 min
2Week 21 lessons · 20Min
Week 2Welcome 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".
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".
- Meditation of the week20 min
3Week 31 lessons · 15Min
Week 3
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".
- Meditation of the week15 min
4Week 41 lessons · 15Min
Week 4
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".
- Meditation of the week15 min
5Week 51 lessons · 15Min
Week 5
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".
- Meditation of the week15 min
6Week 61 lessons · 15Min
Week 6
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".
- Meditation of the week15 min
7Meditation prep1 lessons · 15Min
Preparation for meditation
This is a bonus section that includes the warm-up class which is a perfect preparation to do before the meditation practice.- Meditation prep15 min
Yhteenveto
Stillness within through meditation
Curious about trying out meditation or different meditation techniques? Then this program is for you. During six weeks you'll be exploring six different guided meditations under the guidance of Eleonora Ramsby Herrera, yoga- and meditation teacher. You'll receive insights on meditation as a practice, different techniques as well as finding a deeper connection to your stillness and self.Purpose of the program
The purpose of the program is to offer you a variation of basic meditation practices that serve to cultivate a deeper sense of awareness and compassion towards yourself. This while supporting you in connecting with the present moment, and your inner soul- and heart wisdom.Who is this program for?
The program is suitable for beginners as well as more experienced practitioners who wish to explore a contemporary and alternative approach to mindfulness meditation. It is for you who prefer to be guided through meditations that are structured around a particular theme of exploration, and that include breath, body scans, image work, hand gestures (mudras) and mental affirmations.Program overview
The program includes six sessions that follow a progressive order. We suggest you practice one session per week, and explore it 2-3 times, before moving on to the next session. The focus and practice of each week:- Week 1: Body and breath awareness – including introduction to the program
- Week 2: Rest in seat of self
- Week 3: Harness strength and focus
- Week 4: Tapping into soul wisdom through imagination
- Week 5: Cultivate trust and patience
- Week 6: Loving Kindness Meditation
Keep in mind
To make the most out of your meditation practice there are some things to keep in mind:- Ensure you feel comfortable enough in your body and posture to remain still during the practice. If you at any point experience physical discomfort during the meditation, then know that you do not have to endure that. Instead, you can mindfully adapt your posture and return to focusing on your practice once you’ve established a more comfortable position.
- Feel free to use whatever extra support you need to help support your posture, whether that is a chair, an extra pillow or blanket.
- Some days are easier, some days are more difficult. Acceptance and compassion are your best friends!
- It is a process. Take small steps and try your best to be patient with yourself.
- You are practicing for the sake of practicing, not to achieve an outcome.
Try the program for free for 14 days
This program is included for you who are a paying member of Yogobe. If you have not yet created an account, create one here and get your first 14 days completely free and with no binding period.Get to know your teacher
Find out more about Eleonora Ramsby Herrera by visiting her profile!Props used in the program
In part of the classes in the program 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:- Bolster: 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 bolsters.
- Block: Yoga blocks that are being used in the program can be replaced with thicker books. You’ll find different yoga blocks on Yogobe Store.
- Belt. Also called a strap, can be replaced with a bathrobe belt. Take part of different variants of belts on Yogobe store.
- Blanket. You can choose any kind of blanket. Although a yoga blanket is a bit heavier and a bit more stable than regular blankets, which can be useful for your practice.
- Yoga mat. A good yoga mat is a great investment, both for your yoga practice as well as for your workouts.
- Chair. 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.