Welcome to Ease In To Meditation: A Movement-Based Mindfulness Course!

Course Introduction

I’m so glad you’re here! To begin the course, I suggest starting with the brief introductory video on your right.

Then, below you’ll find all the videos and course materials to work through at your own pace.

Questions about the course?

You can email me if you have a question about this program, or need some support along the way.

Course Intro - 3 mins

This video will give you an idea of what to expect during the 8-Week Ease In To Meditation course.

Week 1

Lesson 1 - 4 mins

In this first lesson, we cover why it’s hard to sit still and be calm. Then we talk about how movement prepares the body and nervous system.

Practice 1 - 38 mins

This class includes standing mindful movements to balance the nervous system, followed by a short guided meditation seated in a chair.

Movement Reset 1 (Clearing) - 14 mins

This is a quick practice to release agitation and stress. With a few Qigong movements, we will shake off tension, create space, and relax.

Week 2

Lesson 2 - 9 mins

In Week 2, we will explore exactly what Mindfulness is. We’ll also cover “anchors” that help you come back to the present moment.

Practice 2 - 41 mins

In this practice, we’ll explore Mindfulness of Breathing by feeling the breath in different body locations, both in movement and in stillness.

Mindfulness of Breathing Meditation - 14 mins

This guided meditation offers a beginner-friendly introduction to Mindfulness of Breathing.

Week 3

Lesson 3 - 9 mins

This week, you’ll learn about Mindfulness of the Body and how movement can help you get out of your head and into the present moment.

Practice 3 - 44 mins

This class introduces the Body Scan meditation, along with a relaxed, but invigorating chair-based movement practice.

Body Scan Meditation - 15 mins

The Body Scan is a wonderful form of embodied Mindfulness. Moving attention through the body, we learn to be with sensations as they are.

Week 4

Lesson 4 - 9 mins

This week, we will learn Walking Meditation and go deeper with Mindfulness of the Body.

Practice 4 - 37 mins

We’ll explore mindful embodiment through some standing Qigong moves, followed by Walking Meditation.

Guided Walking Meditation - 12 mins

Walking Meditation is a practice of mindfulness-in-motion. Learn this traditional mindfulness practice through this short guided session.

Week 5

Lesson 5 - 11 mins

In Week 5, we explore the essential attitudes of mindfulness: curiosity, non-judgment, and kindness.

Practice 5 - 53 mins

This week, we have a floor-based practice. Using somatics, gentle yoga, and a reclining meditation, we’ll explore with kindness and curiosity!

Movement Reset 2 (Calming) - 26 mins

In this shorter movement reset, we’ll encourage a state of calm with some slow, gentle somatic movements, done entirely lying down.

Week 6

Lesson 6 - 16 mins

Our theme this week is “mindfulness includes everything.” You’ll learn to practice mindfulness of sounds, and to use all your senses to experience the present moment.

Practice 6 - 44 mins

This class uses Walking Meditation and Mindful Movements to explore awareness through the senses of hearing, seeing, and feeling.

Mindfulness of Sounds Meditation (with Bells) - 11 mins

In this Mindfulness of Sounds Meditation, we’ll practice using the sense of hearing – and the sound of bells – to connect to the present moment.

Week 7

This week’s theme of “everyday mindfulness” is about connecting the dots between your practice time and your regular life. You’ll learn several mini-mindfulness practices to do “on the fly,” even when you don’t have time to meditate.

Practice 7 - 39 mins

We’ll use this session to explore the theme of “everyday mindfulness,” connecting Mindful Movements and stretches with the ordinary, functional movements we do during the day.

Yin Yoga with Mindful Breathing - 55 mins

Try a little something different this week with a Yin Yoga class, focused on mindful breathing. Yin Yoga is kind of a hybrid practice, where you meditate within a long, relaxed stretch.