28 Day Meditation Experience: YOUR Daily Practice from Udemy

Welcome to YOUR 28-Day Meditation Experience.

This series of guided meditation practices were carefully sequenced to build the skills of meditation, improve your self-awareness and support you in establishing a daily practice.

Join me for a curated 28 Day Meditation Experience. Each practice consists of a 15-minute guided meditation using a different "anchor" to cultivate focus and presence. The practices are grouped into themes and sequenced intentionally to build your meditation skills. Each practice follows a framework to strengthen self-awareness, connect you to your inner wisdom and cultivate a focused mind.

The framework for each meditation consists of a: self-check-in, a themed reading, and time working with a specific "anchor" or point of mental focus. This framework brings together the key features of a well-rounded daily practice like a road map for your practice. Each practice has an attached PDF so you can refer back to the reading from that session.

The Anchor Techniques are grouped into 5 Modules:

Breath Focused Meditation
- Awareness of the 4 Parts of Breath
- Breath Cycle Counting
- Breath Length Counting
- Box Breathing
- Pursed Lip Breathing
- Humming Breath
Mantra Meditation
- So Hum
- I am Here
- Sat Nam
- Sa Ta Na Ma
- Peace Begins With Me
- Humee Hum Brahm Hum
- Breath + Focus Word
Mindfulness Meditation
- Sight
- Sound
- Smell
- Taste
- Touch
- Body Scan/ Somatic Awareness
Visualization
- Finding your still point
- Zooming Out
- Natural Sanctuary
- Gathering Healing Light
- Light in the Spine
- Embracing the Seasons of Change
Self Inquiry
- What do I need?
- Who am I?
- What is my most Heartfelt Desire?

Countless students have come to me over the years with difficulty establishing a regular meditation practice. One of the best ways to overcome that challenge is to have a teacher guide you and show you the skills of meditation. There are so many different meditation techniques and resources out there- it can be confusing and overwhelming to figure out where to start. Following this set series of practices offers clear direction and a progression of skills that will support your practice into the future.

In this course, you get access to 28 different meditation practices for a total of over 8 hours of content. Each module has an introduction video to explain the type of meditation we will be practicing, how it can be helpful, and any challenges that may come up. As you work through the 28 meditation practices you will learn the type of practice that you find to be the most helpful. You can return to those videos over and over to support your regular practice- as you retain access to the course information forever.

I also created this course as a way to show what a normal daily practice looks like. You don't need a fancy meditation room, a beautiful spot perched on a mountain or a special cushion. Each morning I make my coffee, sometimes I am still in my pajamas...I walk over to the couch and start my meditation timer. My dog Redford usually decides to join me for a nap.

Ive been on retreats, meditated at beautiful lakes, and stayed at ashrams, but it is this very normal daily practice that has done the most to change my life.

When we let go of what we think our practice is supposed to look like -we can finally settle into what meditation actually is :)

Continuing education credits are available to Registered Yoga Teachers with Yoga Alliance and for Yoga Therapists.

I have two other Meditation Courses here on Udemy that go together well as a series:

Foundation Skills for a Successful Meditation Practice (Free intro to meditation)

Build YOUR Successful Meditation Practice (an information and skills-based course to overcome the challenges of meditation)

I hope that you will join me in this 28 Day Meditation Experience- your practice will never be the same.

- Laura

What's inside

Learning objectives

Breath based meditation techniques
How to use a mantra for focus the mind
Mindfulness techniques to cultivate presence
How to use the mind's creativity for visualization
The power of self inquiry practice
Connecting to your inner wisdom & intuition
Contemplating the words of wise teachers

How to perform a daily check in for self-awareness
How to manage distractions (internal & external)
How to use several types of "anchors" to hold your focus
Being the observer of our thoughts
How to move below the demands of the ego and listen to the quiet wisdom within
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Breath based meditation techniques
How to use a mantra for focus the mind
Mindfulness techniques to cultivate presence
How to use the mind's creativity for visualization
The power of self inquiry practice
Connecting to your inner wisdom & intuition
Contemplating the words of wise teachers
How to perform a daily check in for self-awareness
How to manage distractions (internal & external)
How to use several types of "anchors" to hold your focus
Being the observer of our thoughts
How to move below the demands of the ego and listen to the quiet wisdom within
Show more
Show less

Syllabus

Introduction

Framework for Meditation

Taking Meditation off the Cushion

Additional Resource to Support Your Practice

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers a structured, 28-day program designed to progressively build meditation skills and self-awareness, which is ideal for beginners and those seeking more consistency

Provides continuing education credits for Registered Yoga Teachers with Yoga Alliance and for Yoga Therapists, which may be valuable for professional development

Explores a range of meditation techniques, including breath-focused, mantra, mindfulness, visualization, and self-inquiry, which allows learners to discover what resonates best with them

Provides 28 different 15-minute guided meditation practices, which can be helpful for those who find it challenging to meditate on their own

Includes introduction videos that explain each type of meditation, discuss its benefits, and address potential challenges, which can help learners navigate difficulties

Refers to other courses that go together well as a series, which may indicate that learners may need to take other courses to get the most out of this one

Reviews summary

Build a daily meditation habit

According to students, the "28 Day Meditation Experience" is a highly effective course for establishing or strengthening a daily meditation practice. Learners praise the structured, day-by-day format which makes it easy to commit and build consistency. Many find the instructor's guidance calming and supportive, making the process accessible. The course introduces a variety of meditation techniques, allowing students to explore different approaches like breathwork, mantra, mindfulness, visualization, and self-inquiry, though some note it provides an introduction rather than a deep dive into any single method. The 15-minute daily sessions are frequently mentioned as being manageable and perfect for busy schedules, making it a positive experience for beginners and those struggling with consistency.

Introduces different meditation styles.

"I appreciated learning about so many different anchors and styles, like breath, mantra, and visualization."

"The course covers a wide range of techniques, which helps you find what resonates most with you."

"It was like a sampler of different meditation types, giving me a good foundation."

"Each week focused on a new approach, keeping things fresh and interesting."

Daily sessions fit busy schedules.

"The 15-minute daily meditations were perfect for fitting into my busy morning routine."

"I could easily commit to this length every day, which was crucial for building the habit."

"Short enough not to feel like a burden, but long enough to feel beneficial."

Great for starting meditation.

"This course is absolutely ideal for someone who is brand new to meditation."

"As a beginner, I found the instructions clear and the pace manageable."

"The 15-minute length is perfect for getting started without feeling overwhelmed."

"It helped me overcome the initial intimidation of starting a meditation practice."

Guidance is supportive and soothing.

"Laura's voice is incredibly calming and her guidance makes meditation feel accessible."

"I felt very connected and supported by the instructor's presence throughout the course."

"Her gentle approach and encouraging words really helped me stay motivated."

"The teacher's style is perfect for beginners and provides a safe space to explore meditation."

Format helps build a consistent habit.

"The structure of this 28-day course is perfect for building a daily meditation habit."

"Following the daily guided meditations made it surprisingly easy to stick with it every day."

"I've tried meditating before but failed to be consistent; this course's structure finally clicked for me."

"Each day builds on the last, creating a real sense of progress and routine."

Doesn't explore techniques deeply.

"While it introduces many techniques, it doesn't go very deep into any single one."

"This course provides a great overview, but you might need other resources for advanced study of specific methods."

"It's more of a foundational experience than an in-depth exploration of one type of meditation."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 28 Day Meditation Experience: YOUR Daily Practice with these activities:

Mindfulness for Beginners

Show steps

Provide a solid foundation in mindfulness principles before starting the course.

View Mindfulness for Beginners: Reclaiming the... on Amazon

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Obtain a copy of the book.
Read the introduction and first few chapters.
Practice the mindfulness exercises described in the book.

Daily Breath Awareness Exercises

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Reinforce breath awareness, a foundational skill for many meditation techniques.

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Set a timer for 10 minutes.
Focus on your breath, noticing the sensation of each inhale and exhale.
Gently redirect your attention back to your breath when your mind wanders.
Repeat this exercise daily.

Wherever You Go, There You Are

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Reinforce the integration of mindfulness into daily life.

View Wherever You Go, There You Are: Mindfulness... on Amazon

Show steps

Obtain a copy of the book.
Read a chapter each week, reflecting on its themes.
Apply the book's teachings to your daily meditation practice.

Four other activities

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Show all seven activities

Meditation Journaling

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Promote self-awareness and track progress by reflecting on meditation experiences.

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After each meditation session, write down your observations.
Note any thoughts, feelings, or sensations that arose during the practice.
Reflect on any insights or challenges encountered.

Meditation Buddy Check-ins

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Maintain accountability and share experiences with a fellow meditator.

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Find a friend or fellow student who is also interested in meditation.
Schedule weekly check-ins to discuss your meditation practice.
Share your experiences, challenges, and insights.
Offer each other support and encouragement.

Explore Different Meditation Styles

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Expand your understanding of meditation by exploring different techniques beyond those covered in the course.

Show steps

Search for guided meditations online or through apps.
Experiment with different styles, such as Vipassana or Transcendental Meditation.
Reflect on which techniques resonate with you and why.

Design a Personal Meditation Retreat

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Deepen your practice by creating a structured environment for focused meditation.

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Choose a date and location for your retreat.
Plan a schedule that includes meditation sessions, mindful movement, and reflection time.
Prepare your space to be quiet and conducive to meditation.
Follow your retreat schedule and observe your experiences.

Career center

Learners who complete 28 Day Meditation Experience: YOUR Daily Practice will develop knowledge and skills that may be useful to these careers:

Meditation Instructor

A meditation instructor guides individuals or groups in meditation practices, helping them cultivate mindfulness, reduce stress, and improve their overall well-being. This 28 Day Meditation Experience helps build the skills to become a meditation instructor by offering a structured approach to meditation with various anchor techniques like breath-focused meditation, mantra meditation, and mindfulness meditation. The course emphasizes self-awareness and inner wisdom, which are crucial qualities for a meditation instructor to possess. This 28 day experience may be helpful for understanding the different types of meditation and teaching them to others.

See salaries and explore the career path for Meditation Instructor

Yoga Instructor

Yoga instructors lead students through physical postures, breathing techniques, and meditation to promote physical and mental well-being. A daily meditation practice enhances a yoga instructor's ability to guide students in mindful movement and relaxation. The 28 Day Meditation Experience is useful for any yoga instructor seeking to improve their meditation skills and deepen their understanding of mindfulness. Specifically, the course may be helpful to instructors because it covers breath-focused meditation, mantra meditation, and visualization techniques, all of which can be integrated into yoga classes. This training may also be relevant for Yoga Therapists.

See salaries and explore the career path for Yoga Instructor

Wellness Coach

Wellness coaches work with clients to enhance their overall health and well-being through various lifestyle adjustments. The 28 Day Meditation Experience may be useful for those who wish to become wellness coaches, since it specifically targets the incorporation of meditation into a daily practice. This course will guide users on how to cultivate focus and presence through different anchors, and this can be shared with clients. The self-inquiry techniques taught in this course are also helpful to wellness coaches to guide clients to understand their needs and desires.

See salaries and explore the career path for Wellness Coach

Stress Management Consultant

Stress management consultants help individuals and organizations develop strategies to cope with and reduce stress. The 28 Day Meditation Experience may be useful for stress management consultants to incorporate mindfulness and meditation techniques into their practice. Given that the course focuses on building a daily meditation practice, it can provide consultants with the tools to teach their clients how to manage stress through meditation. The breath-focused meditation and mindfulness meditation modules are particularly helpful for reducing stress and promoting relaxation.

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Life Coach

Life coaches support clients in achieving personal and professional goals by helping them identify obstacles and develop strategies for success. The 28 Day Meditation Experience may be useful to those who wish to work as life coaches, as it teaches self-awareness and helps you to connect to your inner wisdom. The self-inquiry module, in particular, may be useful for life coaches to guide their clients in discovering their needs, who they are, and what their most heartfelt desires are. A deeper understanding of meditation can allow a life coach to incorporate mindfulness practices into their coaching sessions.

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Guidance Counselor

Guidance counselors assist students in their educational and personal development, offering support and resources to help them succeed. A guidance counselor is better able to help students when they have the ability to teach mental health skills. The 28 Day Meditation Experience may be useful to guidance counselors to support students experiencing stress, anxiety, or other emotional challenges. The course's focus on self-awareness and inner wisdom can help counselors guide students in exploring their feelings and developing coping mechanisms. Additionally, the visualization and self-inquiry techniques may be useful for students to get in touch with their own thoughts.

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Social Worker

Social workers provide support and assistance to individuals and families facing various social and emotional challenges. The tools of the 28 Day Meditation Experience helps those who wish to work as social workers to help clients manage stress, trauma, and other difficult emotions by teaching them self-awareness and mindfulness. The course's emphasis on connecting to inner wisdom can help social workers guide clients in finding their own strengths and resilience. The breath focused techniques may also be useful.

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Health Educator

Health educators teach individuals and communities about behaviors that promote wellness. The 28 Day Meditation Experience builds a foundation for those who want to become health educators, because the course introduces them to the benefits of meditation and mindfulness. By completing this course, health educators become familiar with various meditation techniques they can share with others. The course's focus on establishing a daily practice helps health educators understand the importance of consistency in achieving wellness goals.

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Corporate Trainer

Corporate trainers design and deliver training programs to enhance employee skills and knowledge. A corporate trainer can use the skills learned in 28 Day Meditation Experience to teach employees mindfulness and meditation techniques. This may be useful for reducing stress and improving focus. The course's structured approach to meditation, with its various anchor techniques, provides corporate trainers with a framework for creating effective mindfulness training programs. Incorporating elements of self-inquiry and visualization from the course may be helpful for personal growth.

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Substance Abuse Counselor

Substance abuse counselors provide support and treatment to individuals struggling with addiction. The 28 Day Meditation Experience helps those who wish to become substance abuse counselors by giving them techniques to help clients manage cravings and other challenges. The course's focus on self-awareness and mindfulness can help counselors guide clients in understanding the underlying issues driving their addiction. They may also be able to better help their clients using mindfulness meditation techniques.

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Human Resources Specialist

Human resources specialists manage employee relations, benefits, and training programs within an organization. The 28 Day Meditation Experience emphasizes stress reduction and self-awareness, skills that any human resources specialist would also benefit from. These practices are helpful for HR professionals to cultivate a more positive and productive work environment. HR can also incorporate elements of the course's curriculum, such as breath-focused meditation and mindfulness techniques, into wellness programs for employees. This can lead to a healthier and happier workforce.

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Clergy Member

Clergy members provide spiritual guidance and support to their congregations. The 28 Day Meditation Experience supports those who want to become clergy members in deepening their own spiritual practice, which can enhance their ability to connect with and guide others. The course's focus on self-inquiry and connecting to inner wisdom can help clergy members develop a deeper understanding of themselves and their faith. This also may be useful for those who wish to counsel others.

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Massage Therapist

Massage therapists provide therapeutic massage to clients to relieve pain, reduce stress, and promote relaxation. The 28 Day Meditation Experience helps massage therapists enhance their ability to connect with clients on a deeper level, fostering a more therapeutic experience. Awareness of the breath, and how to regulate it, can also help them to provide a better experience for their clients due to their own enhanced state of calmness. The mindfulness meditation and body scan techniques from the course may be useful for massage therapists to incorporate mindfulness into their practice.

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Registered Nurse

Registered nurses provide direct patient care, administer medications, and educate patients and their families on health management. It has been shown that patients respond better to those who practice meditation. The 28 Day Meditation Experience helps registered nurses manage stress and improve their focus, which are essential qualities for providing high-quality patient care. The course's focus on breath awareness and mindfulness can help nurses stay grounded and present in stressful situations. This course may also be helpful in promoting self-care.

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Physical Therapist

Physical therapists help patients recover from injuries and illnesses through exercise and rehabilitation programs. The 28 Day Meditation Experience helps physical therapists enhance their ability to connect with patients. This can foster a more positive and effective therapeutic relationship. The course's focus on body scan and somatic awareness may be useful for physical therapists to help patients become more aware of their bodies and sensations during rehabilitation exercises. Furthermore, this may be useful for managing client stress.

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28 Day Meditation Experience

YOUR Daily Practice

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Build a daily meditation habit

Activities

Career center

Reading list

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