A Meditation Series for Beginners

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Challenge Overview

This accessible week-long series is for anyone who is interested in learning how to meditate. All of the sessions are under seven minutes long, making it easy to fit meditation into your day. In each of them, Luke first introduces a technique and then gently guides you through a step-by-step practice.

You’ll learn how to establish a comfortable and stable seat, cultivate effective breathing, release tension, set an intention, and more. Each class integrates elements from the previous one so you’ll be able to methodically build your practice. 

Allow the quietude you create to support you in your daily life.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

40min to complete

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Section 1
  • Luke welcomes you to the program, tells you about the benefits of meditation, and explains what this progressive series is all about.
Section 2
  • In this first session, you’ll learn how to find a comfortable seat for meditation. After that, Luke guides you through a grounding practice that can help you find a place of “inner quietude.”
Section 3
  • In the second practice, Luke guides you toward a feeling of stillness and stability so you can experience and recognize the value of being present and relaxed.
Section 4
  • The next step in learning how to meditate is to learn how to cultivate relaxed, smooth, deep breathing. In this third class, Luke guides you through the process.
Section 5
  • Tension can prevent us from relaxing into a meditative state. In this practice, you’ll bring your awareness to your body in order to release held tension.
Section 6
  • In this practice, you’ll bring your awareness to your breath as it moves in and out of your body. Bringing your attention to the subtleties of this movement can help you cultivate a focused, one-pointed mind.
Section 7
  • In this class, Luke offers you examples of different types of intentions and then guides you through a practice where you’ll set an intention and incorporate what you’ve learned in the previous sessions.
Section 8
  • In the final class of this series, you’ll work on letting go of distracting thoughts. By doing this and refining your breathing, you can strengthen your resolve for the intention you’ve set. You’re now on your way to taking this practice into your life and experiencing the many rewards meditation has to offer!

How to Get This Challenge?

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Meet Your Teacher

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Luke Ketterhagen
Hi, I’m Luke Ketterhagen. I’ve been teaching and studying yoga for over twenty years. I specialize in... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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