Take some Me Time to focus your mind and connect to the present moment.

What you will learn

An Introduction to Meditation and its benefits

Mindfulness meditation techniques

Relaxing breathing

Heart activation breathing

Mantra meditation

Bonus soundscapes


Join yoga and meditation teacher Alice Rawsthorne for this 7 day meditation challenge for beginners.

This course includes:

– An introduction to meditation

– Breath connection meditation

– Mindful body scan meditation

– Noting meditation for when thoughts and feelings arise

– Gratitude meditation

– Journey through the senses meditation

– Mantra meditation

– How to choose your own personal mantra to continue your meditation practice beyond this course

Each of the sessions are less than 10 minutes long, so you can easily fit them into your day. There are also bonus meditation background tracks at the end of the course so that you can guide yourself through a meditation once you’ve learned some of the techniques!

You don’t need any previous meditation experience, or any special equipment – simply show up with your body and your breath, and I’ll guide you through the rest.  Please note, this the breathing exercise in this program is not suitable for pregnant people (take a look at my other courses for a pregnancy-friendly option).

The benefits of meditation include:

– Gaining a new perspective

– Building skills to manage your stress

-Increasing self-awareness

– Focusing on the present

– Reducing negative emotions

– Increasing imagination and creativity

– Increasing patience and tolerance

Taking time out of your day just for you to be guided through the meditations in this course for just a few minutes a day can help to create more feelings of calm and connection to yourself. You are worthy of this Me Time – enjoy it! If you have any questions about the course, take a look at the preview videos and feel free to get in touch with any questions! I am here to support you throughout your meditation journey.

Get Instant Notification of New Courses on our Telegram channel.






Day 1: Connecting to the Breath

Breath Connection Meditation

Day 2: Mindful Body Scan

Mindful Body Scan Meditation

BONUS: Benefits of Meditation

Day 3: Noting Thoughts and Feelings

Noting Meditation

Day 4: The Gift of Gratitude

Gratitude Meditation

BONUS: Gratitude Guide

Day 5: Connecting to the Senses

5 Senses Meditation

Day 6: Calming Meditation

Calming Meditation: What Is a Mantra?

Calming Mantra Meditation

Day 7: Mantra Meditation

Choosing Your Personal Mantra

Mantra Meditation

Thank you!

Thank You!

Bonus Resources

About This Bonus Section

10 Minute Chimes Soundscape

10 Minute Waterfall Soundscape