Yoga and Meditation

• Yoga poses, or asanas, are physical postures practiced in yoga.

• They range from simple stretches to challenging, advanced poses.

• Each pose offers unique physical and mental benefits.

• Poses improve flexibility, strength, balance, and coordination.

• They can also calm the mind, reduce stress, and enhance focus.

• Some poses target specific areas of the body, like the back or hips.

• It's crucial to practice poses with proper alignment to avoid injury.

• Beginners should start with easier poses and gradually progress.

• Yoga poses are often combined with breathwork and meditation.

• Regular practice of yoga poses promotes overall well-being.

7-Day Meditation Course

7-Day Meditation Course is designed to help participants build a meditation routine, enhance mindfulness, and experience inner peace.

Day 1: Introduction to Meditation & Breath Awareness

Focus: Understanding meditation, breath control, and cultivating stillness.

Practice:

• Deep Breathing (Pranayama) – Breathe in for 4 counts, hold for 4, and exhale for 6 counts (10 min).

• Mindful Breathing Meditation – Focus on the inhale and exhale, gently bringing awareness back when distracted (20 min).

• Body Scan Relaxation – Lying down, bring awareness to different body parts, releasing tension (15 min).

Reflection: Write down your initial thoughts and feelings before and after meditation.

Day 2: Developing Focus & Concentration (Dharana)

Focus: Training the mind to stay present and improve attention span.

Practice:

• Trataka (Candle Gazing) – Focus on a candle flame without blinking for as long as comfortable (10 min).

• Mantra Meditation – Chant ‘Om’ or a chosen mantra in repetition, feeling its vibration (20 min).

• Silent Thought Observation – Observe thoughts without engaging with them (15 min).

Reflection: Identify distractions and practice letting them go.

Day 3: Mindfulness in Everyday Life

Focus: Bringing awareness to routine activities.

Practice:

• Walking Meditation – Walk slowly, focusing on each step and breath (10 min).

• Eating Meditation – Eat a small portion mindfully, savoring each bite (10 min).

• Guided Mindfulness Meditation – Follow a guided meditation focusing on present-moment awareness (20 min).

Reflection: Where do you struggle with mindfulness in daily life?

Day 4: Emotional Awareness & Healing

Focus: Observing emotions without judgment and cultivating self-love.

Practice:

• Loving-Kindness (Metta) Meditation – Send loving thoughts to yourself and others (15 min).

• Heart Chakra Meditation – Visualize green energy at your heart center, radiating love (20 min).

• Deep Relaxation & Gratitude Journaling – Write about things you are grateful for (15 min).

Reflection: Notice any emotional shifts after meditation.

Day 5: Silence & Inner Stillness

Focus: Practicing silence to deepen awareness.

Practice:

• Silent Sitting Meditation – Meditate in complete silence, focusing on breath or a mantra (30 min).

• Breath Awareness & Visualization – Visualize a peaceful scene while focusing on slow breaths (15 min).

• Half-Day of Mindful Silence (Optional) – Refrain from talking and minimize distractions.

Reflection: How does silence affect your inner state?

Day 6: Connecting with the Universe (Spiritual Meditation)

Focus: Expanding awareness beyond the self.

Practice:

• Cosmic Energy Meditation – Imagine universal energy entering and cleansing your body (15 min).

• Contemplation on Impermanence – Meditate on the transient nature of life (20 min).

• Gratitude Meditation – Focus on appreciation for life’s experiences (15 min).

Reflection: How do you feel more connected to the world around you?

Day 7: Deepening Your Practice & Next Steps

Focus: Creating a sustainable meditation habit.

Practice:

• Choose Your Favorite Meditation from the Week – Revisit a practice that resonated with you (30 min).

• Visualization for Future Growth – Picture yourself continuing meditation long-term (15 min).

• Journaling & Intention Setting – Write down key takeaways and how to integrate meditation into daily life.

Reflection: How will you maintain a consistent meditation practice?

Additional Tips for the Course:

✔ Morning Practice – Meditate early for enhanced focus.

✔ Comfortable Space – Create a peaceful environment.

✔ Gentle Movement – Stretch before long sitting sessions.

✔ Hydration & Nutrition – Avoid heavy meals before meditation.

✔ Consistency – Make meditation a daily habit beyond the course.