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Sandra Anderson – Six Week Meditation Challenge
5 Hours
to Complete
Certificate of
Completion
5 CEUs Upon
completion
Unlimited Course Access
Do you want to establish a regular meditation practice?
Get Sandra Anderson – Six Week Meditation Challenge download
Or maybe you have a dedicated practice that you’d like to renew or deepen. We’ve created this challenge to help you to connect or reconnect with daily meditation in 2017! Join Sandra Anderson for six weeks of inspiration, supporting practices, and meditation instruction — everything you need to get or stay on track with your practice.
Each week for six weeks you’ll get:
An audio or video download with a guided meditation practice
Theme-based articles or videos to expand your understanding of meditation or supportive lifestyle changes.
Supporting practices including a choice of asana classes, breath training and pranayama instruction, and relaxation practices.
Conventional wisdom tells us we need about 40 days to truly establish a new habit. So settle in and let us support your intention to gently disengage your mind from it’s usual preoccupations and the pains and pleasures of the world for just a few minutes each day.
We hope you’ll join us.
Sandra Anderson
For over 20 years Sandra Anderson has shared her extensive experience in yoga theory and practice with students from all over the world. A senior faculty member and resident at the Himalayan Institute, her teaching reflects access to the living oral tradition, and the embodied experience of 30 years of dedicated practice.
With a background in the natural sciences and interest in classical Sanskrit, along with frequent pilgrimages to India, Sandy has a rare capacity to eloquently convey the richness of spiritual life in our contemporary world. She is the coauthor of the award-winning book, Yoga Mastering the Basics, and was a contributing editor and columnist for Yoga International magazine. She is now a frequent contributor to YogaInternational.com, offering instructional videos and articles. Sandy leads workshops, trainings and retreats both nationally and internationally, and at the headquarters of the Himalayan Institute.
Course Outline
Section 1
Week 1
Week 1
Welcome to the Meditation Challenge
02:21
Guided Meditation for Body and Breath
12:49
Building A Steady Meditation Position
13:44
Easy Stretches: Preparation for Meditation
06:10
Guided Relaxation: Preparation for Meditation
12:37
Section 2
Week 2
Week 2
Guided Breath Awareness Meditation
12:54
Diaphragmatic Breath Training
Simple Movements to Restore Energy Balance
49:22
Radiant Body Practice
29:13
How to Create a Meditation Space in Your Home
Section 3
Week 3
Week 3
Guided Meditation: The Movement of Prana
15:42
Learn to How to Neti Wash
04:44
Stretch and Breathe
27:53
Using the Bandhas in Asana Practice
1:14:49
Section 4
Week 4
Week 4
15-Minute Guided Meditation
16:42
Learn Nadi Shodhanam
11:01
Breathe for Balance
Anuloma Pranayama Tutorial
07:04
Anuloma Pranayama Practice
04:26
Asana to Establish Sushumna
54:26
Navigating Sushumna Nadi, the River of Light
1:19:09
Section 5
Week 5
Week 5
Guided 20-Minute Meditation
18:34
How to Change Your Stress Response
Restorative Asana Session
26:16
Stress Busting Practice and Relaxation
24:42
Prayers & Reflections PDF
Section 6
Week 6
Week 6
Guided Meditation with Soham Mantra
07:28
How to Train Your Mind to Support a Meditation Practice
Meditation is Not What You Think
The Complete Package: Move, Relax, and Meditate
34:25
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