This 21-week journey is perfect for beginners and those returning to meditation. With weekly guidance, you’ll slowly and gently deepen your awareness — of yourself, others, and the present moment — without pressure or judgment.
The first part of the course helps you observe your patterns of comparison and self-criticism, opening the way for more clarity and kindness in your practice. You’ll then explore a wide range of “anchors” — breath, body, sound, thoughts — to develop steady focus and inner stillness.
Later sessions introduce simple guided visualisations that support reflection on what really matters to you. There’s no need for special equipment or postures — just a quiet space, some curiosity, and a willingness to be with yourself.
🧘 Course Outline:
📘 Part One: Observing Yourself (Weeks 1 ‑ 4)
Week 1: Body Awareness – Introduction, then Days 1‑7 of meditations focused on the body
Week 2: Mind Awareness – Introduction, then meditations exploring thoughts and mental states
Week 3: Awareness of Your Emotions – Introduction, followed by Days 1‑4 & Days 5‑7 exploring emotional awareness
Week 4: Wholeness Awareness – Introduction to integrating body, mind and emotions
🧠 Part Two: Training with Anchors (Weeks 5 ‑ 20)
Weeks 5 ‑ 9: Breath Awareness – Face, nostrils, abdomen, circling air, full body focus
Weeks 10 ‑ 12: Body Awareness – Body scans (brief → full), slow walking meditations
Weeks 13 ‑ 16: Working with Words – Naming, counting, mantras, affirmations
Weeks 17 ‑ 18: Physical Objects – Everyday object as anchor, symbol work
Weeks 19 ‑ 20: Visualisations – Days 1‑3: Colours of the rainbow; Days 4‑7: Hot air balloon & other imagery; Next week: Suit of armour → White feather
💖 Part Three: Healing & Integration (Weeks 21 ‑ 22)
Week 21 – Days 1‑3: Healing yourself; Days 4‑7: Deeper self‑healing
Week 22 – Days 1‑3: Healing others; Days 4‑7: Extending healing to others
Final “nudge” to integrate all you’ve learned