Meditation for Beginners

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Challenge Outline

47min to complete

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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.

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.

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.