The Meditation Blueprint: Building Your Inner Sanctuary
- Description
- Curriculum
- FAQ
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Welcome to “The Meditation Blueprint”, a transformative course designed to help you reduce your stress levels through meditation and breathing.
In our fast-paced world, stress has become a common companion that affects our mental, emotional and physical well-being. This course offers a gentle and accessible introduction to mindfulness practices, allowing you to cultivate a sense of calm, resilience and balance in your daily life.
I’m Nadya, a yoga teacher and the creator of this course. Before becoming a yoga instructor, I worked at a bank as a risk analyst. Sitting at a desk all day, working on weekends, not eating neither sleeping well, not training my body with respect. All of these things made my life and emotions unbalanced and chaotic. I was constantly on the search to better organize my day. Scheduling sweaty sessions at the gym to help me get rid of the heavy emotions and tensions. But I was too tired, my body was too exhausted to accomplish all my plans. If I knew that it was not necessary to work as hard to feel better, if I knew that the key to the “success” I was looking for was always hidden in me. That’s why I’m happy to share my experience with you. Hopefully, it will help you discover your way to living a healthy and conscious life.
Throughout this course, you will explore various practices including mindful breathing, body scan meditation, ujjayi breath, loving-kindness meditation, and more. The course also includes a short yoga session to help stretch the body and release all tension. I have prepared short and long sessions so you can choose the practice according to your energy level and willpower, remember – each day is different.
When passing the course for the first time, I suggest you follow the order. And then you can practice the techniques learned when you need them.
I hope you find something useful in this course.
Thank you ,
Nadya / Runaway Yoga
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1IntroductionVideo lesson
Please find a PDF guide that outlines different positions for comfortable meditation practice.
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2Relax Yoga and Box Breathing TechniquesVideo lesson
For this practice you may need a yoga belt (or anything similar) and a couple of yoga blocks or books.
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3Body scan and Ujjayi BreathVideo lesson
You may need a blanket or a cushion to sit comfortably.
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45 Senses MeditationVideo lesson
You can prepare a timer for 5 minutes or just follow my instructions.
Absolutely additional materials: your favorite essential oil or fragrance, a cup of tea or something to your taste.
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5Deep Relax - SavasanaVideo lesson
This meditation is designed to help you relax before bed so you can do it in bed.
But you can practice this throughout the day.
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6Gratitude and loving kindnessVideo lesson
Use a PDF guide to find a comfortable position for you to do this meditation.
