Stay With Yourself: A Meditation Journey For Inner Connection

New to meditation or ready to deepen your practice?

This meditation course from mindfulness teacher Jessica Amos guides you through the 8 foundations for creating a soulful and lifelong meditation practice. Through video lessons and companion meditations available here on Insight Timer, you’ll learn simple and supportive techniques for cultivating presence, working skillfully with the breath, meeting thoughts and emotions with kindness, and creating rituals that help you enter meditation with ease. Each lesson also includes gentle reflective prompts to deepen your experience.

Designed for beginners, dabblers, and experienced meditators alike, you’ll build confidence in meditation, strengthen your self-awareness, and develop a deeper sense of compassion, gratitude, and connection with your inner wisdom — moment by moment, breath by breath.

Lección 1: Posture & Breath

Meditation begins with the body. In this lesson, you’ll learn how posture and breath create the foundation for a steady and comfortable meditation practice. When the body feels supported and the breath is natural, the mind can begin to settle. Note: After watching, continue with the companion meditation “Stay with Yourself | Part 1: Posture & Breath” here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 2: Clearing Internal Space

Before we can truly settle into meditation, we need to acknowledge what is already present inside us. In this lesson, you’ll learn how to gently clear internal space by noticing thoughts, emotions, and sensations without judgment. Note: After watching, continue with the companion meditation “Stay with Yourself Series | Part 2: Clearing Internal Space” Meditation here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 3: Ritual & Mantra

Rituals and mantras help signal to the mind and body that it is time to slow down and turn inward. In this lesson, you’ll explore how small rituals and simple mantras create rhythm and stability in your meditation practice. Note: After watching, continue with the companion meditation, “Stay with Yourself Series | Part 3: Ritual & Mantra,” here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 4: Gratitude & Joy

Gratitude gently shifts the heart and mind toward openness and appreciation. In this lesson, you’ll explore how gratitude can deepen your meditation experience and reconnect you with the joy already inside yourself. Note: After watching, continue with the companion meditation, “Stay with Yourself Series | Part 4: Gratitude & Joy,” here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 5: Love & Light

Meditation is a wonderful way to connect with the love, compassion, and light within ourselves. In this lesson, you’ll explore how to gently cultivate loving awareness and extend it toward yourself and others. Note: After watching, continue with the companion meditation, “Stay with Yourself Series | Part 5: Love & Light,” here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 6: Befriending Yourself

One of the most powerful aspects of meditation is learning how to be with yourself in a kinder, more compassionate way. In this lesson, you’ll explore the practice of befriending yourself—meeting your inner world with curiosity instead of criticism. Note: After watching, continue with the companion meditation “Stay with Yourself Series | Part 6: Befriending Yourself” Meditation here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson).

Lección 7: Deep Inner Wisdom

When we slow down and listen carefully, we discover a deep wisdom that already exists within us. In this lesson, you’ll explore how meditation can help you access your intuition and inner guidance. Note: After watching, continue with the companion meditation “Stay with Yourself Series | Part 7: Deep Inner Wisdom” Meditation here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.

Lección 8: Coming Home

Meditation ultimately brings us back to ourselves. In this final lesson, you’ll explore the idea of “coming home”—returning again and again to presence, awareness, and your own inner ground. Note: After watching, continue with the companion meditation, “Stay with Yourself Series | Part 8: Coming Home,” here on Insight Timer. (For students who enjoy deeper practice, additional reflections and exercises exist for this lesson.