Meditation and Breathwork I (Practicum)

"Meditation and Breathwork I (Practicum)" is designed for beginners and early practitioners looking to build a consistent, embodied practice. This course emphasizes hands-on experience, not just theory.


Course Title: Meditation and Breathwork I (Practicum)

  • Course Type: Online | Self-paced with Optional Live Practice Labs
  • Course Duration: 6 Weeks (Flexible)
  • Estimated Weekly Commitment: 2–3 hours


🧭 Course Overview

This course is a practical immersion into the foundational techniques of meditation and conscious breathwork. Students will learn how to establish a daily practice, navigate common obstacles, and apply techniques to cultivate presence, reduce stress, and develop inner awareness.


🎯 Learning Outcomes

By the end of this course, students will be able to:

  • Establish and sustain a daily meditation practice.
  • Understand and apply core breathwork techniques (diaphragmatic breathing, box breathing, coherent breathing).
  • Cultivate awareness of body, breath, and mind in stillness.
  • Recognize and gently shift through resistance, distractions, and emotional blockages.
  • Begin integrating breath and meditation into daily life for emotional regulation and mental clarity.


🧱 Course Structure

Week 1: Grounding in Practice

  • Introduction to Meditation and Breathwork
  • The Role of the Body: Posture, Setting, and Grounding
  • Practice: 5-minute Breath Awareness Meditation
  • Reflection Journal Prompt

Week 2: Breath as Anchor

  • Anatomy of Breath: How We Breathe and Why It Matters
  • Introduction to Diaphragmatic Breathing
  • Practice: 10-minute Diaphragmatic Breath + Seated Meditation
  • Check-in Exercise: Noticing Shifts Before and After

Week 3: Stillness & Sensation

  • Observing the Body and Mind Without Interference
  • Working with Distraction and Inner Restlessness
  • Practice: Body Scan Meditation + 4:4 Box Breathing
  • Optional Audio Guide Provided

Week 4: Rhythm & Regulation

  • Breath for Emotional Balance (Coherent Breathing, 5:5)
  • How Breath Affects the Nervous System
  • Practice: 10-minute Coherent Breath + 5-minute Sit
  • Guided Integration Worksheet

Week 5: Flow & Resistance

  • Meeting Inner Resistance with Curiosity
  • Mindful Self-Inquiry Techniques
  • Practice: 15-minute Silent Meditation with Breath Awareness
  • Self-Inquiry Prompt: “What is arising now?”

Week 6: Integration & Daily Living

  • Designing Your Personal Daily Practice
  • Breath and Meditation in Action (walking, eating, waiting)
  • Practice: Choose Your Flow – 20-minute Session
  • Capstone Reflection: Submit your Practice Plan


📚 Materials & Resources

  • Pre-recorded video lessons (10–20 mins each)
  • Audio-guided meditations (MP3)
  • Weekly downloadable PDFs (instructions, reflection prompts)
  • Practice Tracker & Personal Journal Templates
  • Optional: Live Zoom Practice Labs (weekly)


🛠️ Assessment & Certification

  • Completion of weekly practices (self-reported)
  • Submission of final Practice Plan and Capstone Reflection
  • Certificate of Completion upon 80% module completion


👥 Ideal Audience

  • Beginners to mindfulness, meditation, or breathwork
  • Yoga students and teachers seeking deeper embodiment
  • Coaches, therapists, and wellness facilitators
  • Anyone looking to reduce stress and enhance presence