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Mindfulness Meditation Step-by-Step

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Course Overview

In this five-day, five-lesson program, Cyndi Lee will show you how to make mindfulness meditation a part of your daily life. Each lesson includes a brief yet thorough introduction to a contemplative theme and ends with a short guided practice.

  • On day one, you’ll learn the basics of mindfulness meditation: the three steps of practice and its primary benefits.

  • On day two, you’ll learn how to find a steady and comfortable meditation posture so that you can meditate with ease.

  • On day three, Cyndi will help you develop a clear reason to meditate. This session is designed to give you the motivation you need to keep practicing.

  • On day four, you’ll explore how mindfulness of the body and your actions can lead to a whole life that is an act of mindfulness.

And on day five, you’ll explore a loving awareness practice that’s designed to help you deal with challenging emotions. As Cyndi puts it, you’ll cultivate the part of you “that is already loving and kind.”  

How to approach this program:

  • Work with this program at a pace that’s best for you and your practice goals. You can practice these lessons in stages by returning to the same lesson repeatedly, or you can practice a new lesson daily.

Meditation doesn’t have to be complicated or time-intensive. Begin today and learn how approachable, intriguing, and beneficial this practice can be.

Cyndi Lee

Cyndi Lee has been teaching yoga since 1978 and leading teacher trainings since 1997. Founder of OM yoga, she is considered an authentic, approachable, and relatable teacher with a wealth of knowledge about yoga and meditation to share.

Cyndi is the author of “Yoga Body, Buddha Mind” and “May I Be Happy: A Memoir of Love, Yoga, and Changing My Mind.” A practitioner of both hatha yoga and Tibetan Buddhism, she has been been featured on ABC’s "Good Morning America" and other television shows as well as in numerous publications such as The Wall Street Journal; The New York Times; Vogue and Time Out.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

30min to complete

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Section 1
  • Welcome to this program. Let’s start at the beginning: What is mindfulness meditation exactly? Cyndi shares the three steps of practice and its three primary benefits. After that, she leads you through a simple two-minute meditation that you can do wherever you are. Enjoy getting started with your practice right now.
Section 2
  • Meditation is about settling into the present moment, but it’s pretty tough to settle in when the body feels uncomfortable and unorganized. In this short lesson, Cyndi helps you find a steady and comfortable posture, then she guides you through a one-minute meditation.
Section 3
  • Any practice is going to be more effective if we consider the “why” of it and develop a clear reason for doing what we do. In this lesson, Cyndi helps you develop your clear reason to practice, then she leads you through a simple two-minute meditation.
Section 4
  • The Buddha said, “When you are walking know that you are walking, when you are sitting know that you are sitting, when you are standing know that you are standing, when you are lying down know that you are lying down.” When we are mindful of our body, our whole life can be an act of mindfulness. In this lesson, Cyndi guides you through a grounding touch meditation where instead of making your breath your focus, you’ll make your body the focus of your attention. Let this practice lead you into an expansive sense of continuous awareness.
Section 5
  • After practicing mindfulness meditation for a little while, you might begin to notice similar feelings and thoughts coming up—irritations you may feel stuck in. Maitri is the practice for that and it involves replacing those feelings with a feeling of loving-kindness. In this lesson, Cyndi guides you through the practice so that, as she puts it, you can cultivate the part of you “that is already loving and kind.”

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Meet Your Teacher

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Cyndi Lee
Cyndi Lee has been teaching yoga since 1978, meditation since 1994, and leading teacher trainings since... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course 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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