Meditation and Yoga Online Course (8 weeks)

The aim of this 8 Week program is to facilitate a space to deepen your relationship and practise of Meditation. We will also be doing Yoga, Yoga enables us to sit for longer periods of time with comfort and ease in the body and unravel old tension and memory stuck in the body. Yoga is also the science of breath control, through awareness and breathing exercises we improve our lung capacity and slow down our breathing, also vital for higher levels of meditation. I can offer recommended books and breathing exercises (pranayama) if you are interested at any stage.

The body-mind are two sides of the same coin, so therefore it is essential for longer periods of seated meditation to be prepared in the body.

What you will learn:

1. How to enter in a meditative state using different methods depending on different situations.
2. How to go deeper into meditation very quickly learning how to use the balancing factors during meditation (coaching is provided at all times).
3. How to dissolve thought patterns from the subconscious mind and eradicate negative ones.
4. How to use meditation to heal chronic stress and illnesses.
5. How to overcome strong emotions such as fear, anger, guilt, shame, etc.
6. You will understand the energy work dynamics in our body & mind at an experiential level.
7. You will also realize at the experiential level how illness is created in the body due to negative thoughts in the mind.
8. How meditation can make a difference in your life, releasing your inner conflicts to optimize all your unlimited creativity.

As we meditate more we realise that longer periods of meditation are essential for deeper practise, in this case we need a body that can sit in long periods of meditation without needing to move due to pain. Yoga is therefore essential in opening up the hips and bringing the shoulders back and down, so we can sit in ease. Through Yoga we learn breathing techniques which improve our lung capacity, and slow down the heart rate, encouraging more peaceful states of mind. Breathing techniques can also be used to help with agitation of the mind before meditation.

Course Structure:

The online course structure is subdivided into 8 weekly modules or sections.

Meditation: We will be using the Anapana and Vipassana technique of meditation, along with the Spiritual Heart meditation, protection meditation, balancing of masculine and feminine energy and Meta meditation. We start with Anapana meditation technique, focusing our awareness and developing concentration. The Vipassana Meditation technique is about learning how to dissolve negative patterns stored in your subconscious mind, which in many cases, are the cause of physical illness or mental barriers that do not let you achieve the goals you set. It is an effective of purifying crystallised energy stored in the subconscious mind.

We will also share with you some short meditation practices about how to protect yourself and heal your energy, as well as balancing your masculine and feminine energy. We will also be practising Meta meditation, this is a gratitude practice, of aligning ourselves with love and permeating this through ourselves and the universe, promoting a harmonious and healthy world and aligning ourselves with our future aspirations through conscious creation.

Yoga: enables us to bring flexibility into the body while marrying the breath with movement. I will be encouraging you to practise long hold yoga postures throughout the program. By this I mean staying 10/20 minutes in one posture. (like a lying down butterfly, hero pose, child’s pose or twist). By staying for longer periods of time in postures, we begin a dialogue with the self, and release accumulated tension and stress in the body. This in term purifies the subconscious mind and is a very therapeutic process.

The minimum recommendation is 2 Yoga Sessions a week (for example, one led class online with Anna, and one self practise of long hold postures) as well as one Yoga Nidra session a week. The more hours spent in practise, the more quickly we will benefit. For those who have time it is recommended to practise more, for outcome and results reflect the amount of time we put in. 

Here I present you with the list and explanation of the postures you will be practising in the long holds.

https://annasleslie.wixsite.com/projectagape/post/how-to-grow-your-own-urban-garden-1

Practices Learnt:

• General breathing awareness technique (Anapana)
• Vipassana meditation technique
• Basic Yoga Asanas (Practiced every day to complement the sitting meditation)
• Walking meditation techniques
• Breathing techniques combined with vipassana meditation
• Metta meditation technique
• Spiritual Heart meditation technique
• Balancing masculine & femenine meditation technique
• Protection and preventing energy loss meditation technique
• Healing other people with a vipassana technique
• Dissolving obstacles with vipassana meditation
• Merkabah activation technique
• Earth rooting & anchoring meditation
• Womb healing meditation
• Application of meditation techniques to:
  • Resolution of conflicts with other people
  • Dissolution of subconscious mental barriers
  • Increase the vital energy of the body
  • Harmonize the body's energy field
  • Heal some physical illness of the body

Course Teaching:

The yoga & meditation course is designed for beginner and intermediate level and for all ages over 14 years.

The practices are supported by the scientific advances of the last 15 years, considered an important aspect to understand how the meditation techniques work.

The teaching style is personalized, with a constant orientation and correction of everyone´s practice, taking into account the individual needs of each participant in a safe and pleasant environment.

The course is 90% practical and also includes basic theoretical aspects about the teaching of meditation, yoga and scientific advances.

You are invited to do at least 2 yoga sessions a week. You can do 2 long hold practices or join 1 of my Yoga classes online (with Zoom) followed by a long hold practise in your own time. It is up to you and you can decide each week. Obviously, this is just a minimum if you can practise the long holds every day you will see much quicker results. Outcome and results reflect the amount of time we put in.

Course Schedules:

You have two different schedules to choose for your yoga and your meditation classes in the given days shown below:

You can attend any of the hours available.

YOGA (English)	Tuesday	Friday
Option 1	12:30 -14:30	13:30 - 15:30
Option 2	18:00 - 20:00	18:00 - 20:00

 

Meditation (English)	Monday	Thursday
Option 1	12:30 -14:30	13:30 - 15:30
Option 2	18:00 - 20:00	18:00 - 20:00

 

YOGA (EN/SP)	Saturday	Sunday
Option 1	11:30 -13:00	11:30 - 13:00

 

Meditation (EN/SP)	Saturday	Sunday
Option 1	13:00 -14:00	13:00 - 14:00

 

Participation & Accreditation:

All course participants receive a certificate of participation, given by DHRIM Spain. This certificate is not valid for university credits.

To be beneficiaries of the certificate issued by DHRIM Spain, participants are required to complete 90% of the online course.

Requirements to participate in this meditation course:

Those interested in participating in the meditation retreat must have good overall health, both physically and emotionally, enough to complete this course with the focus and dedication it requires. People who have an illness can still request their participation, which will be evaluated on a case-by-case basis.

For more details about this online course, from the right menu download and read the Online Course Guidelines!

Register for this Online Course!