Eight Week Meditation Practice

Discover how meditation in the yoga tradition can transform your daily routine. Whether you're brand new or have been practicing for years, you'll find these sessions both welcoming and rewarding. Drop in once or make it a habit. Either way, you’re invited.
Imagine stepping away from your usual distractions and giving yourself the gift of real calm. Our community is open, supportive, and full of people just like you who are curious, sometimes a little stressed, and ready for something deeper. Why not see what a single session can do?
Donna is an ERYT-500 yoga and meditation teacher. She leads classes that sync movement and breath in a way that feels natural and grounded. She trained in meditation with David Breen of Sharing Yoga in Concord, drawing from Rolf Solvic’s course at the Himalayan School of Traditional Yoga. Her classes weave together both the physical and spiritual sides of the practice, creating a space where students can explore yoga and meditation in their own way.

Week 1: Orientation and Foundations 9/3

• Theme: Course introduction and setting the stage 
• Body: Posture demonstration and alignment adjustments 
• Mind: Exploring motivations, expectations, and common challenges 
• Practice: Gentle movement, followed by seated breath awareness 

Week 2: Breath-Body Awareness 9/10

• Theme: Discovering the connection between breath and body 
• Body: Body scan to identify and release tension 
• Breath/Mind: Introduction to So-Hum meditation technique 
• Practice: Gentle movement, seated So-Hum breath meditation 

Week 3: The Importance of Relaxation 9/17

• Theme: Understanding the value of relaxation (physical, emotional, mental) 
• Body: Body scan to identify and release tension 
• Mind: Point-by-point guided relaxation 
• Practice: Gentle movement, followed by seated breath awareness 

Week 4: Deepening Breath Practice 9/24

• Theme: Developing breath awareness
• Body: Body scan to identify and release tension 
• Breath: Introduction to Alternate Nostril Breathing (Nadi Shodhana) 
• Practice: Gentle movement, Nadi Shodhana, followed by seated meditation 

Week 5: Working with the Wandering Mind 10/1

• Theme: Understanding why the mind wanders and ways to focus 
• Mind: Using mantra as a tool for concentration 
• Breath: Mantra practice, Sa Ta Na Ma, with breath counting 
• Practice: Gentle movement, Sama Vritti (Equal Breathing), followed by seated meditation

Week 6: Pratyahara—Turning Inward 10/15

• Theme: Exploring pratyahara (sense withdrawal) 
• Body: Mindful listening and eyes-closed sensory awareness, leading to gradual withdrawal 
• Mind: Mantra practice, Shri Krishna Sharanam Mamah 
• Practice: Gentle movement, candle gazing (trataka), guided then silent seated meditation 

Week 7: Personalizing Your Meditation 10/22

• Theme: Finding what works best for your personal practice 
• Mind: Transitioning from effortful focus to effortless meditation 
• Body: Observing the shift from concentration to absorption 
• Practice: Extended meditation, inviting a sense of flow and spaciousness (guided then silent) 

Week 8: Self-Inquiry and Integration 10/29

• Theme: Meditating on and exploring the Self 
• Body/Mind: Practicing self-inquiry (Svadhyaya); observing thoughts and emotions without attachment 
• Mind: Mantra practice, Tat Tvam Asi 
• Practice: Silent group meditation and sharing circle