Meditation: Personal Transformation (5 Week Internship)

Meditation offers you rest of the mind. You will learn how to relax and to better manage your emotions and feel confident with yourself. Regularly practiced meditation has a psychotherapeutic effect and strengthens the immune system and resilience to chronical stress.


Meditation can be practiced lying / sitting on a chair or on the floor / standing.



The workshop will include following elements:


  1. A list of recommended books, to read before the course.
  2. Chapters, articles and videos to prepare the discussion according to the theme of the week.
  3. A discussion.
  4. Explanations concerning the sitting and lying meditation postures.
  5. The practice of Pranayama to prepare our spirit and mind for meditation.
  6. Guided meditation.
  7. One guided meditation recording per week to practice at home.
  8. Setting up a homework (practice diary)
  9. Personal follow-up



It is mandatory to register for the five weeks of the internship. In case of impediment, there is a possibility of catching up a week later. A certificate of completion will be issued at the end of the program.


Week 1 - Mindfulness


  1. Introduction to mindfulness
  2. Initiation of postures for sitting and lying meditation
  3. Pranayama - Nadi Shodhana
  4. Mindfulness meditation - with a grape, breath
  5. Explanation of homework for the week


 Week 2 - Self Compassion


  1. Self-compassionate exploration
  2. Postures to relieve stress
  3. Pranayama - Ujjayi
  4. Meditation - visit of one's body and soul (Yoga Nidra)
  5. Explanation of homework for the week 


Week 3 - The inner calm


  1. Understand the process of thinking
  2. Postures to improve the concentration
  3. Pranayama - Brahmari
  4. Meditation - recognition of the presence of thoughts and their management (Antar Mouna)
  5. Explanation of homework for the week 



Week 4 – Getting out of automatisms


  1. Exploration of our automatisms
  2. The Bandhas and Mudra to find calm
  3. Shanmukhi Mudra
  4. Meditation - learning to respond rather than to react (Vipasana, CNV)
  5. Explanation of homework for the week 



Week 5 - Managing Difficult Emotions and Physical Pain


  1. Exploring the connection between body and emotions
  2. The Bandhas and Mudras
  3. Meditation - Facing Difficult Emotions or Physical Pain (Yoga Nidra)
  4. Prepare your own practice
  5. Delivery of certificates of completion

February 22, 2020 - March 21, 2020

CHF 250


Aarti Läderach

Aarti Läderach

Meditation teacher

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