Everyday Mindfulness: A 10-Day Meditation Program

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Challenge Overview

Want to develop a daily mindfulness practice but aren’t sure where to begin? In this 10-day meditation course, you’ll learn simple practices that you can easily integrate into your life right now. Some days you'll chant, other days you’ll explore your breath or emotions such as joy, vulnerability, compassion, and love. Along the way, you’ll learn how to be open and curious about what’s happening inside of you. You’ll also become more comfortable with resting and simply being in the moment.

After signing up, we’ll make the journey convenient for you by sending you one class a day directly by email. See which meditations resonate with you right now, and know that at any time you can pick individual meditations to come back to when they apply to you most. We hope this journey into meditation nourishes you for years to come.

Sign up today and start your way back home to yourself.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1hr 40min to complete

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Section 1
  • Setting an Intention for This Program

Section 2
  • In your first practice, you’ll explore the idea of “welcoming” in meditation. You’ll learn how to become more open and curious about what’s happening inside of you while maintaining an attitude of acceptance and neutrality. Get comfortable and let yourself be guided through this act of expansive listening.
  • In your second practice, you’ll use your senses and imagination to cultivate an inner resource in meditation that helps you embody feelings of groundedness, peace, and security. This resource can become a place of security you can refer back to anytime you need it.
  • In your third practice, you’ll explore how the body can be a portal to your essential nature—your own aliveness. You’ll start by tuning into individual parts of yourself, and then you'll open to a more global experience by sensing your body as a whole. Enjoy gaining a broad and deeply meaningful understanding of yourself.
  • In your fourth class, you’ll explore your energy body through a breath-sensing practice called mountain breath. You’ll start by tuning into the natural flow of your breathing, then you’ll begin adding in gentle arm movements. See if this simple experience helps you feel more grounded and at home within yourself.
  • In your fifth class, you’ll give your thinking mind a break and open to emotions as sensation. You’ll get comfortable, invite an emotion in, and see if you can experience what you feel on a somatic (embodied) level. Allow what comes and goes to filter through without judgment and simply allow information to arise.
  • In your sixth class, you’ll use your meditation practice to awaken joy, and to wake up to joy as a part of your essential nature. Welcome a feeling that you are complete just as you are, and enjoy the playfulness and pleasure that can arise from simply being.
  • In your seventh class, you’ll explore your relationship with vulnerability. You’ll tune into your body and breath and see if you can drop from the thinking mind into your feeling heart. From that space, Stephanie will ask a series of questions that you can sit with and use to better see yourself and uncover your truth.
  • In your eighth class, you’ll sit and chant (or listen and hum along to) a verse from the Yoga Sutra that can help you cultivate more compassion in your life. You’ll offer this compassion to yourself first and foremost, and then to anyone else who naturally appears in your heart.
  • In your ninth class, you’ll be invited to simply be. You’ll start by resting your body while imagining a scenario that brings you happiness. From there, you’ll open to feelings of contentment and a spacious sense of wholeness—of being perfect as you are.
  • In your final class, you’ll practice “heartspace breathing,” where you’ll imagine breathing in and out from your heart as you visualize being in the presence of unconditional love. See how the quality of this emotion wants to move through you in this moment.
Section 3
  • Taking These Practices Into Your Life


How to Get This Challenge?

To obtain unlimited access to this challenge on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

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Stephanie Lopez
Stephanie Lopez, LISW-S, C-IAYT, is the Senior Director of Teachings & Programs, and a Senior iRest Trainer... 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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