LEARN HOW TO MEDITATE IN 5 WEEKS Online

Learn Meditation - 5 weeks online program

Learn and start practice now at home at your own pace

This course is inspired by the teachings received from a tradition of Himalayan Sages – Himalayan Yoga Meditation Tradition.

One doesn’t have to be a sage to start practicing it.

There are many paths into meditation, but the goal is always the same self-knowledge and realisation of our purpose in life. On the way, you will feel uplifted, more peaceful, relaxed and joyful.

WEEK 1 - Preparing the ground and generating motivation

This first chapter is all about generating motivation by understanding how to use this course, what is and why we meditate.

Introduction and how to use this course 03:19

What is meditation? 06:23

What you need to know before you start 07:41

Why do we meditate 07:16

The first week daily practice is

a) Choose a place in your home for the daily practice. A calm and clean place. b) Choose a time for your practice.

c) Lay in the crocodile pose (makarasana) to train the breath and relax for 7 - 10 minutes each day.

WEEK 2 - Creating a stable and comfortable posture

In this chapter you will learn about how to sit for meditation. It is conducive to meditation to sit in a comfortable and stable posture. Here i show you what comfort and stability mean in practice. If you are not comfortable in your meditation seat, your mind will wander and be disturbed by the discomfort that your body is experiencing.

Importance of a good base and effect of the posture in meditation 03:46

Establish your meditation posture 07:44

How to create your meditation cushion 05:04

How to use the chair for your meditation 06:08

Introducing two floor meditation postures 09:19

The second week daily practice

a) Continue to relax the body and train the breath in Makarasana b) Sit with your spine aligned (following the stages of establishing the posture) and practice the 3 minutes breath counting practice. Please use a notebook to journal your questions/ wisdom thoughts and to register the number of breaths per minute each day. You can also write down a note about your experience: what happened? How do you felt before and after?

WEEK 3 - Relaxing: The royal path to deep meditation

Another precondition to meditation is relaxation. A relaxed body is free from mental, emotional and physical worry, thus, it is conducive to meditation.

What is relaxation?

Practice 1: Short guided relaxation 11:38 - to prepare for meditation if you are feeling very tired or tense.

Practice 2: Body scan - to relax the body during meditation.

Practice for the third week:

a) Sitting comfortable and stable following the different stages

b) Becoming aware of the changing sensations of the body by doing the body scan

c) 3 min counting breaths. Keep writing the results in your notebook.

WEEK 4 - Rediscovering the pleasure of breathing

There is a direct link between the quality of breath and the state of mind. If the breath is calm, mind will be calm. In this week you will learn how to make your breath calm and conducive to meditation.

Importance and the effect of breath in meditation 08:37

Qualities that make breath conducive to meditation (PDF)

Guided Meditation: observing the 8 qualities of breath 12:03

Nadi shodana - a practice to calm the mind and the emotions 02:33

Training the breath exercise 2: Explanation counting breaths 01:50

The proposed practice for week 4 is:

a) Sitting on your meditation sit following the steps as explained in chapter 2.

b) Do a body scan.

d) Practice nadi shodana (5-8 rounds).

e) Practice 3 min breath counting with awareness of the 8 qualities of the breath and of the counting. Continue this exercise until you reduce your breath to 3-5 breaths per min (without effort).

WEEK 5 - Gathering the mind: Tools to help maintain focus

The fastest thing in the universe is not light, it is your mind! In a micro-second can be in the other side of the universe. A calm and focused mind is another key ingredient to meditation. This week our goal is to answer the question: How to train our mind to be calm and focused?

Story time: The genie of the lamp 07:05

We can train the mind through concentration on our breath:

Training the mind: Counting breaths 02:49

Practice: Counting the breath guided meditation 15:00

or through concentration on a mental word or mantra:

Practice: Mantra guided meditation (10 minutes)

The proposed practice for week 5 is:

a) Sitting on your meditation sit following the steps as explained in chapter 2.

b) Do a body scan.

d) Practice nadi shodana (5-8 rounds).

e) Practice alternatively counting the breath (guided meditation) or mantra (guided meditation)

WEEK 6 - Bonus

30 minutes Video call: Now what shall I do with all this information and practices?

All the techniques provided above are preparations to meditation. The real meditation is what naturally happens when our body is relaxed and our mind is focused. The state of meditation is the ground base of our being. All the practices above help us to prepare the terrain so that all the mental noise can be canceled and the mind can dive deeper and experience quiet and concentrated states of awareness. You might have some questions about the practices, to address those you can book your 30 minutes video call for questions and feedback on your practice.

What's included Learn How to Meditation in 5 weeks online?

For whom?

This course is for you if you wish to learn meditation
and start a regular practice of meditation at home.

What you will learn?

This course helps:

finding your meditation posture
guides you through relaxation practices
helps increase your awareness about the way you breathe
Shows you what to do to pacify the mind

What to expect?

Tools to relax
Support to create your own home practice adapted to your needs
Tools to pacify and concentrate the mind

Students

The best yoga & meditation class in Switzerland! Very relaxing and pleasant class. She is a wonderful teacher and a person with a generous heart. Her lessons give us a full of love and peace.

HIROMI

A genuine mix of yoga and meditation enhanced with the right dosis of Indian touch and inspiration. Very individual and personal guidance from Maria. Very resourcing at every session. Really worth trying !

SYLVAIN

What I liked the most in this practice is to experience a moment of peace, of soothing serenity. I appreciated the precise instructions formulated with gentleness and empathy. I found a harmony between meditation and breathing: a true moment of well-being.

CLAUDE

MEET THE INSTRUCTOR

Maria Miguel Ribeiro PhD

Helping People to Feel the joy of a quiet mind

My search for peace and silence started in 2010. I longed for peace and liberation from the oppression of my own mind. The journey lead me to meet to study with great masters.

The timeless wisdom shared by these masters and their lineage of teachers inspired and transform my own life. From an academic researcher working on sustainability to become an avid practitioner of yoga and meditation.

Today i am passionate about sharing these teachings. I inspire seekers to discover the bliss of a quiet mind and the pure inner joy that results from this work.

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