🌿 Introducing: A 4-Week Online Introduction to Meditation

A Donation-Based Course with Meditation & Sound Healing

In a world that moves quickly, demands constantly, and rarely invites us to pause — meditation is not a luxury. It is a remembering.

This March, Flowstate is offering a 4-week online Introduction to Meditation course, designed for complete beginners and anyone wanting to reconnect with themselves in a gentle, accessible way.

This course is donation-based, because wellbeing should not be exclusive. Pay what you can. If you need it, you are welcome.

Why Meditation — and Why Now?

Meditation isn’t about emptying your mind. It isn’t about being perfect. It isn’t about “doing it right.”

It is about building a relationship with your nervous system.

When we understand how stress lives in the body — and how to work with it — everything changes. Through consistent, simple practices, we can:

• Reduce anxiety and overwhelm

• Improve emotional regulation

• Strengthen focus and clarity

• Build resilience

• Feel safer in our bodies

This course blends gentle science, embodied awareness, and grounded spirituality — so you leave not just inspired, but equipped.

What We’ll Explore Over 4 Weeks

Each 60-minute online session includes guided meditation, teaching, reflection and integration.

Week 1 — Foundations

Understanding what meditation is (and what it isn’t).Working with the breath as an anchor.Learning how attention works.

Week 2 — The Body as Home

Grounding practices and body awareness.Nervous system regulation.Building safety from the inside out.

Week 3 — Thoughts & Emotions

Learning how to observe without reacting.Softening self-criticism.Introducing loving-kindness meditation.

Week 4 — Integration

Exploring different meditation styles.Creating a sustainable personal practice.Closing ritual & intention setting.

✨ Sound Healing Integration

Each session will close with a gentle sound healing immersion.

Sound allows the body to drop where the mind cannot.

Using crystal bowls, chimes and subtle tonal frequencies, we’ll create space for:

• Deep nervous system reset

• Emotional processing

• Restorative integration

• Expanded awareness

• 
  

Meditation prepares the soil.Sound allows it to soften.

This combination supports both the cognitive and the energetic body — grounding and expansive at the same time.

What You’ll Need

You don’t need anything complicated.

Just:

• A quiet space where you can sit or lie down comfortably

• Cushions, blankets or a chair — whatever helps you feel supported

• A pen

• A journal, notebook or simple piece of paper

We’ll include gentle reflection prompts throughout the course to help you track your experience and notice shifts over time.

There will also be downloadable and printable resources each week, including:

• Guided practice summaries

• Reflection worksheets

• Nervous system education notes

• Integration exercises

If you don’t have access to a printer but would like to complete reflections on paper, you can let us know — and printed materials can be posted to you.

Accessibility matters here.

Who This Is For

• Complete beginners

• People who “can’t meditate”

• Anyone experiencing stress or overwhelm

• Yoga students wanting to deepen

• Creatives wanting more clarity

• Anyone craving stillness in a noisy world
  

No experience needed. Camera on or off — your choice. Eyes open or closed — always your choice.

This space is trauma-aware and invitational.

Donation-Based — Why?

Flowstate exists to make wellbeing free or easily

accessible.

This course is offered on a pay-what-you-can basis.

If you’re in a position to contribute more, you help support someone who cannot. If you need support, this space is here for you.

Practical Details

• 4 live online sessions (60 minutes each)

• Replay access available

• Guided audio practices included

• Downloadable & printable reflection resources

• Optional community check-in group DM here, on instagram or email for further details & to book
  

An Invitation

Meditation is not about becoming someone new. It is about remembering who you are underneath the noise.

If you’ve been curious.If you’ve been overwhelmed.If you’ve been craving space to breathe.

This is your invitation.