Overview
You don't need to quiet your mind. You don't need perfect posture. You don't need to "be good at it." You just need to show up. Same time. Same place. Every single day.
This 12-week program builds a meditation practice so gradually, so gently, that resistance barely has time to form.
The Secret
Start with TWO MINUTES. Not ten. Not twenty. Two. Anyone can sit still for two minutes. The hardest part isn't the meditationâit's the showing up. So we make showing up ridiculously easy.
The 12-Week Progression
Weeks 1-2: 2 minutes daily. Same time, same cushion/chair.
Weeks 3-4: 5 minutes daily. Still just showing up.
Weeks 5-6: 7 minutes daily. Notice resistance, sit anyway.
Weeks 7-8: 10 minutes daily. The practice deepens.
Weeks 9-10: 15 minutes daily. New depths emerge.
Weeks 11-12: 20 minutes daily. This is your practice now.
What We Teach
- Breath awareness meditation (the foundation)
- Body scan techniques for grounding
- Loving-kindness meditation for connection
- Open awareness practices for spaciousness
- Walking meditation for those who can't sit still
- Noting practice for working with thoughts
Navigating Obstacles
"My mind won't stop:" That's not a problem. That's just what minds do. You're not trying to stop thoughtsâyou're noticing them.
"I don't have time:" You have 2 minutes. If you truly don't, this program isn't about meditationâit's about examining your relationship with time.
"I keep forgetting:" Set an alarm. Put your cushion in the middle of the floor. Make forgetting harder than remembering.
"I feel restless:" Perfect. Notice the restlessness. That's the practice.
"I've tried to meditate a hundred times. This was the first time it stuck. The two-minute start was geniusâtoo small to fail. Now I meditate 30 minutes daily and can't imagine my life without it. The practice saved my sanity during the hardest year of my life." â Maria, 33
Beyond the Cushion
Regular meditation rewires your brain. Literally. MRI studies show increased grey matter in areas related to emotional regulation, self-awareness, and compassion. Decreased activity in the amygdala (fear center). Improved focus and working memory.
But the real benefits are subtler. The space between stimulus and response widens. You react less, respond more. Small annoyances stop hijacking your day. You become more comfortable with discomfort. More present with what is.