Calm & Present: A Mindfulness Journey For Beginners

Looking to reduce stress and feel more grounded?
Calm & Present is a 7-day mindfulness course for beginners, created to help you slow down, breathe deeply, and reconnect with yourself.

Each session includes a soothing guided meditation and gentle reflection, teaching you core mindfulness tools like:

• Breath awareness
• Body scanning
• Noticing thoughts without judgment
• Being present with emotions
• Cultivating calm and compassion

Whether you’re brand new to meditation or returning after a break, this course offers a simple, supportive path to daily mindfulness.

No experience needed—just bring an open heart and a willingness to begin.

Leçon 1: Beginning With The Breath

In this session, you’ll be introduced to the breath as a powerful anchor for mindfulness. You’ll learn how to gently focus your attention on your breathing, use it to return to the present moment, and begin developing awareness with a calm, non-judgmental attitude. This foundational practice helps quiet the mind, reduce stress, and create a steady sense of inner calm.

Leçon 2: Coming Home To The Body

In this session, you’ll be guided through a gentle body scan meditation to develop awareness of physical sensations and connect more deeply with your body. This practice helps release tension, ground your attention, and cultivate a sense of calm presence. By learning to notice the body without judgment, you create space for relaxation, healing, and inner stability.

Leçon 3: Observing The Mind: Noticing Thoughts Without Judgement

In this session, you’ll learn how to observe your thoughts with gentle awareness, without getting caught up in them. By noticing the thinking mind with curiosity instead of judgment, you begin to create space between you and your thoughts. This practice helps reduce overwhelm, increase mental clarity, and cultivate a more peaceful inner state.

Leçon 4: Being With What You Feel

In this session, you’ll learn how to bring mindful awareness to your emotions—allowing them to arise without resistance or judgment. Through gentle guidance and compassionate presence, you’ll explore how to sit with feelings rather than suppress or avoid them. This practice helps cultivate emotional resilience, self-acceptance, and a deeper sense of inner balance.

Leçon 5: The Quiet Strength Of Presence

In this session, you’ll bring together everything you’ve learned so far to cultivate a deeper sense of calm and focused presence. Through steady breath awareness and gentle attention training, you’ll strengthen your ability to stay grounded and centered—even when the mind wanders. This practice supports mental clarity, emotional balance, and a quiet confidence you can carry into everyday life.

Leçon 6: Loving-Kindness And Gratitude

In today’s session, you’ll explore the heart-based side of mindfulness: cultivating loving-kindness and gratitude. This practice helps to soften inner tension, open your emotional awareness, and increase your connection to yourself and others.

Leçon 7: Mindfulness In Everyday Life

Today’s session focuses on integrating everything you’ve learned into your daily life. You’ll explore how to carry presence into ordinary activities—creating space, calm, and clarity beyond your meditation cushion.

Reviews

Lovely beginner class. Never thought I’d be able to be mindful with my thoughts, my mind. I learned things I can apply to my walks, yoga, and in silence. 🙏🏽🩵✌🏽