Meditation for Beginners - 4 week online course with Catarina Guimarães

Meditation is a practice that allows you to shift the vision you have of yourself and of life. Through meditation you can stop being constantly triggered! It’s a tool to regain awareness, peace, balance and contentment.

This practice is available to everyone, regardless of lifestyle or abilities. But due to lack of guidance and support, a lot of people who try meditation feel that they’ve failed and end up giving up.

That is why Catarina created this course. This is a very practical and simple course to help you become acquainted with several types of meditation so you can choose the one that best suits your needs and then create a consistent personal practice.
This course is for anyone who feels the need for:
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  • more inner peace
  • more mental and emotional balance
  • relaxation and letting go, in general
  • living more focused and inspired

“Our life is an endless journey… The practice of meditation provides a vehicle to travel on that road.” – Chögyam Trungpa

There are many different types, styles and traditions of meditation. There’s also quite a bit of confusion and misinformation about what effectively is meditation and what it is not. And that leads to problems with expectations and ideas of what you should experience when meditating.

That was Catarinas biggest motivation for creating this online course – to bring you a good support in the early stages of this journey, guiding you in understanding the challenges you may encounter and also finding the best solutions for you.
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It was through this practice that she slowly but radically transformed her own life. She started over 10 years ago and has been nurturing it ever since with many different types of meditation and training.

"This has allowed me to learn that I am not my restless and erratic thoughts – and that my mind is a lot more useful when I’m the one using it instead of allowing it to completely control me"

With this simple practice you’ll be inviting into your life more relaxation, clarity, positivity, happiness and even better health. To put it simply, when you meditate it’s a lot easier to succeed at living in the present moment, being centered and enjoying your life with a positive perspective.

Many studies show that a regular meditation practice produces many benefits for mental and physical health, like:
  • Decreased blood pressure and hypertension
  • Lowered cholesterol levels
  • Reduced production of “stress hormones,” including cortisol and adrenaline
  • Increased production of the anti-aging hormones
  • Improved immune function
  • Decreased chronic stress, anxiety, depression, and insomnia
  • Increased memory, concentration and ability to learn
  • Increased creativity and problem solving skills
  • Increased compassion and ability to manage relationships with mindfulness
  • Developing “witnessing awareness”—the ability to calmly and objectively observe a situation, notice when you are being triggered, and consciously choose how you want to respond.

In this 4-week course you’ll learn in simple and practical steps how to practice 3 different types of meditation and how to create and maintain a consistent personal practice.

The focus will mainly be on 3 different types of meditation:
  • guided meditation
  • mindfulness meditation (2 different styles)
  • mantra meditation (2 different styles)

You will also learn:
  • what meditation is and what it is not
  • breathing techniques
  • relaxation and embodiment techniques
  • mantras and mudras
  • postures
  • how to create an intention for your practice
Every week you’ll be given suggestions for your personal practice at home.

During the course you will also receive 2 audio files with meditations that you can use forever, as much as you want. 

And throughout the duration of the course Catarina will be available (by email) to talk about any doubts, questions or issues you might need support with.
The classes are personalized online classes on zoom, which you may watch on your phone or computer.

If you are not available to watch the live class, you will receive a recording of the class that you may watch as many times as you need to, during the following 4 days.
Dates & Investment
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4 one-hour classes, once a week, for a total of 4 hours.

Wednesdays, 7:00PM-8:00PM (Lisbon time)
Starts July 1st and ends July 22nd.

Contribution: 45/person
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For more information and registrations, please send an email to catarinaguimaraes@sapo.pt