Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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).
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Lesson 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.
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Lesson 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.
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