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Valuable Meditations to effortlessly direct your mind

Discover easy and powerful secrets to begin or deepen any meditation practice with the help of an experienced teacher.
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Last updated 11/2015
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  • 1.5 hours on-demand video
  • 7 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Learn to Meditate
Show up more completely in the now
Release Physical tensions
Breathing exercises to promote inner peace, healing and calm
Boost your health and wellness, lower cortisol levels
A relaxed body has the ability to heal itself. Relax the body and explore your mind.
Great for stress relief!
Promotes a good night's sleep!
Learn how energy moves through your body
Chakra balancing
May learn how to get answers/solutions to your largest challenges
Learn a loving kindness meditation
View Curriculum
  • Set aside some time where you will not be distrupted
  • A journal book to jot down anything you may wish. Often times you may gain insight it's great to have this handy so you can record your gains!
  • If you choose to sit you may wish a pillow for support.
  • If you choose to lie down you may wish to have a yoga mat or again pillows to support your body.
  • Are you the type of person who believes you can't meditate?
  • Do thoughts of your future, or visions of your past create anxiousness for you?
  • Do you wish you could live more fully in the now?
  • Is your mind so busy you have troubles focusing?
  • Are you filled with anxiety and stress?
  • Do you hold tension in your body?
  • Do you wish to find inner peace or a deeper sense of purpose?

If you answered 'yes' to any of the above questions your ready to take this class. Many people who try meditation believe it is about having an empty blank mind. Nothing could be further from the truth. You're mind's essence is to think, analyse and calculate. You will learn how to focus and live more completing in the present.

This course will guide you through the process of meditation in a way you will feel supported in your path. You will learn some meditation basics to help you learn and understand this thousand year old practice.

You will be guided towards beginning or deepening a meditation practice by exploring a variety of techniques.

Who is the target audience?
  • No previous experience necessary just an open mind and a commitment to explore.
  • Open to anyone who wishes to begin or deepen a meditation practice learning many secret and amazing techniques
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Curriculum For This Course
Expand All 29 Lectures Collapse All 29 Lectures 01:35:08
Meditation Basics and Considerations
6 Lectures 07:04

Welcome to how to Meditate. Learn a few of the proven scientific benefits of meditation to promote physical healing, relaxation and a sense of ease.

Preview 00:57

Positive and negative meditation practices. Is there such a thing?

Preview 01:13

A proven way to stay grounded in the moment.

Preview 01:26

The body's natural response of fight, flight or freeze.

Preview 02:24

All too often some believe that meditation is an blank and empty mind space. This lecture explains this is not the case.

Preview 01:04

Often asked by students when the best meditation times are: am or pm?

Best Times to Meditate
1 page
Breathing Meditations
4 Lectures 06:55

A very relaxing meditation technique to help you relax, release stress &/or tension with the breath as the primary focus. This one is great to help you fall asleep!

Time required: 5 - 20 mins.


"Healing" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

Preview 04:54

A guided meditation on the breath.

Time required: 3 - 15 minutes

Breathing Meditation
1 page

Alternate Nostril breathing balances the left and right hemispheres of the brain. It has the potential to relax the physical and mental bodies within a few nostril presses.

Time required: 3-5 minutes to start (can be built up to a much longer practice)

Alternate Nostril - Nadi Shodhana
2 pages

Three affirmations to help you live more completely in the present moment.

They can be used anytime of the day not simply during a meditation practice.

You can take as long as you wish to practice this meditation with whatever your allotment of time may be.

Time required: 2-30 minutes or more


"Teller of the Tales" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

Guided Affirmation on the breath
12 Lectures 53:56

Everyone has the ability to visualize. Your experience may be totally different than another. This experience will show you how you visualize.

Everyone Can Visualize

The body listens to and will respond to every word you say.

Knowing this, what inner landscape or thoughts will you be willing to change?

Your body as a robot

An example and guided visualization to teach you the body is listening to your thoughts.


"Heart of Nowhere" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

Lemon Cutting Script

Use this simple moving meditation technique daily to restore your energy and release anyone's "stuff" you may be holding onto.

Time required: 5-20 minutes

Release the energy of others

One of the most well-known of Taoist practices is the "Inner Smile". In this meditation we smile inwardly to each of the major organs of our body. This is an ancient healing practice.

Time required: 5-30 minutes


"Healing" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

The Inner Smile

Metta or Loving Kindness Meditation will allow to you connect with your heart space and send these energies into your world. It is a fantastic way to share the energy from your heart space.

Time required: 5-20 minutes

PS. Below is a .pdf I created for you to download & print! Enjoy


"Silver Blue Light" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

Metta or Loving Kindness Meditation

Introduction to the Chakras

Cleanse the Chakra system and come to a more balanced state energetically.

Chakra balancing can be done every day or whenever you are feeling "off".

Background music:

"Silver Blue Light" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

Chakra Balancing

Let's relax now and sit by a fire with a group of your guides who may help you come up with a solution to any problem. Dump it on them!

Warning: Solutions may come quickly

**Time required: 11 minutes

**Once you've learnt this process you can extend the time to a limit of your choosing!

Background music:

"Healing" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

Fire Side Chat Guided Meditation

Fire Side Chat meditation transcript.

Fireside Chat copy in .pdf form
4 pages

A mini meditation to help you to release limiting thoughts.

A great one for those times when you are feeling overwhelmed from too much thinking!

This technique can help you to create change by releasing that which doesn't serve you.

Time required: 5- 20 minutes

Background music:

"Ossuary 5 - Rest" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

Computer Meditation Technique

A conversation on the concepts "We are not our thoughts. We are not our bodies."

Spiritual Beings
The Physical Body
6 Lectures 17:29

In this lecture we discuss the physical posture and how you should best experience meditation.

Your Posture
1 page

Ouch...It's hurts to be in that position!

Some views on being uncomfortable physically as you practice.

Preview 01:53

Using simple movement you can use this meditation technique anywhere, anytime.

This one is definitely a keeper.

Time required: 10 seconds - your choice

PS. This can help when dealing with challenging people!

Affirmation with Simple Movement

This lecture explains one of the ways energy flows through your body.

Following the flow of the energy body

An interesting meditation to feel the flow of energy in and out of the body.

Warning: This meditation may leave you feeling very relaxed!


"Silver Blue Light" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

Energy Flow Meditation

Progressive relaxation is a very healing practice. It will help you to release the stress of the day and show up more fully and completely.

Done just before bed, it can improve your night's sleep! Also great to do if you find yourself awake at 3am!Music:


"Teller of Tales" Kevin MacLeod (

Licensed under Creative Commons: By Attribution 3.0

Progressive Relaxation
Developing your practice
1 Lecture 00:44

Summing up our time together

About the Instructor
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B.A. Soc., RYT200, Meditation Teach, Reiki Master/Teacher

Owner of TLC Services Tammy Lawrence-Cymbalisty, B.A., is a certified yoga
teacher currently teaching in Cambridge, Ontario. She presents a gentle form of
yoga silimar to Kripalu yoga.

She has also studied other forms of yoga such as Iyengar, Ashtanga and
Shivananda. She is committed to excellence in teaching all aspects of yoga.

Her personal style is knowledgeable, safe and challenging.

In continuing her studies she has had the pleasure of attending classes with such
internationally respected teachers as Lilias Folan, Ana Forrest, Sandra Anderson,
Stephen Cope, Rodney Yee and Bhagavan Das.

These remarkable individuals have kept her inspired through mantra, Ayurveda,
meditation, asana and pranayam.

Tammy concentrates on treating her clients emotionally, spiritually, and physically.
She brings a personal understanding to the practice after dealing with depression
and a whiplash injury.

Tammy training includes:

Certified Yoga Teacher (RYT200)

Reiki Master/Teacher

B.A. Sociology, Trent University

Certified HypnoBirthing Practitioner

Certified Ayurvedic Educator

Certified Hypnotist, Clinical Hypnotist

EFT Practitioner

Master NLP Practitioner

It is with joy she helps people discover relaxation techniques to enhance their life
experience, health and well-being

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