Beginner's Guide to Meditation with Emily Fletcher
4.8 (203 ratings)
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Beginner's Guide to Meditation with Emily Fletcher

Develop a Daily Practice to Reduce Stress & Improve Productivity
4.8 (203 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
864 students enrolled
Created by Emily Fletcher
Last updated 11/2016
Current price: $50 Original price: $200 Discount: 75% off
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  • 1.5 hours on-demand video
  • 4 Articles
  • 6 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Learn a 5 or 10 minute daily meditation practice you'll enjoy.
  • Decrease anxiety and insomnia.
  • Stress less and smile more.
  • Increase focus and productivity.
  • Understand different styles of meditation.
View Curriculum
  • A desire to learn.
  • A comfortable place to sit.

Meditation is the single most powerful stress relieving tool there is. Reduce anxiety and increase your bliss by learning a simple daily meditation practice you'll enjoy. Reducing the amount of stress in your body will help you perform at the top of your game in every area - from the boardroom to the bedroom. You’ll graduate with a practice that you can do anywhere, anytime. 

Emily Fletcher is the founder of Ziva Meditation and has taught thousands of people both in person, and online via zivaMIND, the world's first online meditation training. Her focus is meditation for better performance: because no one cares how good you are at meditation, they care how good you are at life.

Who is the target audience?
  • People who think they are too busy to meditate, or people who practice mindfulness who are looking for a more restful meditation practice
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Curriculum For This Course
27 Lectures
3 Lectures 10:55

Emily's background as a Broadway performer, with a high level of stress, anxiety and insomnia. How she found meditation and how it transformed her life. She shares how she learned, became a teacher, and now has taught thousands to meditate.

Preview 03:15

Most of us want to judge meditation based on how many thoughts we have during each practice. We'd suggest that the best way to judge meditation is how you're doing in life. Use the PDF to note your current stress response, your emotional and physical health. Then in 1, 2, 3 months you'll be able to look back and see the difference in how you're feeling and performing.

Preview 03:27
Mindfulness, Meditation, and Stress
4 Lectures 11:03

An overview of the two major styles of meditation - directed focus or non-directed/surrendering style of meditation, and the benefits of each.

The Difference between Mindfulness & Meditation

What happens to the brain when you meditate, and how different styles of meditation lead to varying benefits.

The Difference between Mindfulness & Meditation - Part 2

Stress doesn't help you perform better. Stress makes you stupid. Learn the roots of our stress response and what happens to the body and brain under stress, including the chemistry behind the fight-or-flight reaction. Meditation can help you get rid of old stress and have more energy for the task at hand. 

The Neuroscience of Stress - Overview

Neuroscience is catching up to what meditation teachers and practitioners have known for years. Learn what recent studies are saying about how meditation impacts your health and performance (and even reverses your body age). 

The Neuroscience of Stress - Studies
Set Yourself Up for Success
2 Lectures 05:51

Learn about the negative impact of stress on productivity, and how meditation gives your brain a re-start. Meditation will give you more brain power and help you perform at the top of your game.

Too Busy to Meditate?

The not-so-secret secret of keeping up a meditation practice is scheduling it. Learn how to keep this important appointment with yourself, and the best time of day to meditate. Plus, download the PDF here, a calendar for easy scheduling.

Exercise: The Importance of Scheduling
Prepare to Meditate
3 Lectures 11:25

This style of meditation is all about comfort. No props or special positions needed, your hands don't need to make any special shapes. We recommend sitting with your back supported, head free, learn why in this video.

Best Posture for Meditation

This easy breathing exercise will help you surrender into your meditation practice. It can also be used as a stand-alone relaxation technique.

Breathwork - Prime the Body for Meditation

Your Daily Practice - An Overview
4 Lectures 35:26
Simple Silence - Your First Meditation

You'll get guidance into and out of a 5 minute meditation + a 2 minute post-meditation gratitude session.

5 Minute Meditation

Use this PDF to begin your daily gratitude practice.

Exercise: Gratitude Journal

You'll get guidance into and out of a 10 minute meditation + a 2 minute post-meditation gratitude session.

10 Minute Meditation
Integrate Meditation into Your Life
6 Lectures 20:50

Why we don't use alarms in this style of meditation, and how to time yourself in a way that benefits your meditation practice. Also, how long your meditation practice should be.

How to Time Your Meditation

How you can include your surroundings in your meditation, rather than fight them.

Dealing with Distractions

Learn great tips for fitting meditation into your busy day, including good places to practice.

Where to Meditate

People in your life may have questions, especially if they notice changes in you. Learn how and what to share with the people you know, as you settle in to a meditation practice. 

How to Handle Friends and Co-Workers

Just as you are training yourself in this practice, you may need to train your kids, pets, roomates or friends how to  give you this time and space. Get helpful tips on how to do that in this video.

How to Involve Children and Pets

Meditation is less like a day in the spa and more like cleaning out your closet. You may experience "de-stressing" as you begin this practice and get rid of a lifetime of accumulated stress- learn why, and how to deal with it.

Emotional Detox
3 Lectures 04:20

How to commit yourself to this practice with a few different goal setting techniques.

Goal Setting

Congratulations and In Conclusion

Exercise: FAQ for New Meditators
Bonus Audios: Guided Visualizations
2 Lectures 00:17

A guided visualization with Emily Fletcher, designed to help you before big events when you want to perform at the top of your game.

zivaPERFORMANCE Guided Visualization

A guided visualization with Emily Fletcher. Helps you fall asleep faster and gives you deeper, more restful sleep.

zivaSLEEPS Guided Visualization
About the Instructor
Emily Fletcher
4.8 Average rating
203 Reviews
864 Students
1 Course
Founder, Ziva Meditation

Emily Fletcher is the founder of Ziva Meditation and the creator of zivaMIND, the world’s first online meditation training. Ziva’s mission is to make meditation attractive and accessible to people who are ready to up-level their performance and their lives. Recently featured in The New York Times, named top 100 women in wellness to watch and regarded as one of the leading experts in meditation, Emily has been invited by companies like Google, Barclays Bank, sweetgreen, & Viacom to help improve company performance through meditation.

She began her ten years of training in Rishikesh, India and was inspired to teach after experiencing the profound physical and mental benefits meditation provided her during her 10-year career on Broadway, which included roles in ChicagoThe Producers & A Chorus Line.

Emily has been invited to speak at Harvard Business School, Bulletproof Biohacking Conference, Summit Series, A-Fest and The Omega Center. So far, she has taught over 4,200 people to become self-sufficient meditators with this game changing practice to take with them for life.