21-Day Jump-Start to a Powerful, Joyous Meditation Practice

21 Sessions

1. 
   Course Introduction
2. 
   1. What Meditation Can Do

   Learn how to meditate on your own terms and understand the basics.

   10 mins
3. 
   2. Setting the Stage

   Set up your time and space for meditation.

   11 mins
4. 
   3. Finding Time and Space

   Create a ritual around your practice that nourishes your self-care needs.

   13 mins
5. 
   4. Preparing Your Body and Mind

   Prepare your physical body for meditation, so you're ready to turn inward.

   15 mins
6. 
   5. No Right Way to Meditate

   There are so many ways to meditate — find what works for you.

   12 mins
7. 
   6. Breath Control 1: Even Breath

   Change the way you breathe to change your state of mind.

   12 mins
8. 
   7. Breath Control 2: Slow Down

   Try ujjayi breathing, an exercise focused on lengthening the breath.

   13 mins
9. 
   8. Breath Control 3: The Space Between Breaths

   Learn this ancient technique to cultivate power and peace within.

   14 mins
10. 
    9. Transforming Your Landscape

    Make your inner landscape the way you want it, no matter what's happening outside.

    12 mins
11. 
    10. Cultivating the Energy You Want

    Discover how to clear your inner energy to optimize your life.

    11 mins
12. 
    11. Bhavana 1: Gratitude

    Turn an unhelpful thought pattern around by embodying the energy of its opposite.

    14 mins
13. 
    12. Bhavana 2: Unconditional Love

    Learn a Sufi practice to help expand your love muscle — where you feel love in your body.

    13 mins
14. 
    13. Bhavana 3: The Medicine You Need

    Take the concept of bhavana and put it together in a way that is custom-fit for you.

    12 mins
15. 
    14. The Power of Language: Hamsa Practice

    Experience the pure consciousness that's at your core with this mantra meditation.

    12 mins
16. 
    15. Meditate Into the Mystery

    Dive into who you are, what you're doing, and how you're showing up in the world.

    13 mins
17. 
    16. Connect to Something Bigger Than Yourself

    Meditation can be so much more than a way to de-stress.

    14 mins
18. 
    17. Universal Blessing: Loving-Kindness Meditation

    Live in a more loving way and share your vibration with the world around you.

    15 mins
19. 
    18. Living Meditation

    Discover how you can you take the benefits of your meditation practice out into the real world.

    13 mins
20. 
    19. As Above, So Below Meditation

    Go through a visualization to pinpoint positive adjustments you can make to your life.

    14 mins
21. 
    20. Coming Up with a Plan

    Take time to plan how you'll incorporate meditation into your life moving forward.

    13 mins
22. 
    21. Celebration Meditation

    Now that you've established a habit of meditating for 21 days, take your practice into the future.

    12 mins