;

Meditation for Beginners

$129 USD free today for members!
Start Now
“High quality courses and classes with experienced and authentic instructors.”

Challenge Overview

Maybe you’ve heard about the benefits of meditation but aren’t sure where to start. Or perhaps you've felt intimidated by the thought of starting a meditation practice. Or, maybe you tried meditating and it didn’t go so well. If any of these sound familiar, we have an accessible, step-by-step seven-day challenge that will help you get acquainted with meditation so you can receive the many wonderful benefits it provides—mental clarity, ease of being, and improved mood, just to name a few.

You’ll learn how to set up for your practice and find a comfortable seat, how to use a breath-counting technique that helps to focus the mind, and how using a simple mantra can provide you with a soothing place to rest your awareness.

Enjoy this opportunity to carve out some time for yourself and be guided toward a more peaceful, centered state of mind.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1hr to complete

Collapse all

Section 1
  • How can you cultivate a mind that embodies clarity, cheerfulness, and well-being? In this brief introduction to meditation, you’ll learn how this inward journey works and how it can help you discover the joys of simply being.
Section 2
  • Following a few simple guidelines will make your meditation practice more satisfying. In this brief talk, Rolf offers practical suggestions that can help you establish a consistent and enjoyable practice.
Section 3
  • Learn how the simple method of counting your breaths can help you calm and focus your mind while meditating, walking, or going about routine activities.
Section 4
  • In this seated meditation, you’ll be guided to find a relaxing posture and to feel the flow of your breath, and then be gently led into a simple breath-counting practice. Enjoy this calming step-by-step instruction that can help you sense the quiet presence of your own being.
Section 5
  • Mantra is a tool that many meditators use because it gives the mind a resonant sound in which to rest. In this brief introduction, Rolf gives you some simple suggestions for how to prepare for a mantra meditation and explains the meaning of the ancient mantra soham (“I am who I am” or “I am that pure self who I am”), which you’ll use for the meditations unless you prefer to use a personal mantra.
Section 6
  • In this meditation practice, you’ll begin by establishing a comfortable seat and cultivating smooth, even breathing. Then, Rolf invites you to silently repeat the soham mantra, which can help your mind to rest and relax. Enjoy this opportunity to experience serenity.
Section 7
  • In this second soham practice, you’ll continue to silently repeat the mantra and then take a step back and simply observe it flowing through your mind. Let yourself be absorbed in its sound.

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!

Start your free trial

Meet Your Teacher

teacher avatar image
Rolf Sovik
President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice,... 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.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
“I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.”
Megan Green
“Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.”
Richard Williams
“Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.”

When you sign up for this challenge you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    meditations
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    articles
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.

Challenge

Sign Up
Rolf Sovik

Unlock This Challenge Today

Start your free trial