Wellness Program with Meditation, Ayurveda, and Yoga
This eight-week course has been carefully designed to guide you on a transformative journey toward balance and holistic well-being, combining the ancient practices of meditation, Ayurveda, and yoga.
Week 1: Introduction to Holistic Wellness
- Overview: Introduction to meditation, Ayurveda, and yoga.
- Zoom Session:
- Introduction to the concepts.
- Basic breathing exercises and a simple yoga sequence.
- Guided meditation (5 minutes).
- Materials:
- Overview handout on the three practices.
- Simple breathing exercise guide.
- Short guided meditation audio.
Week 2: Understanding Doshas and Basic Yoga Poses
- Overview: Introduction to the Ayurvedic doshas (Vata, Pitta, Kapha) and their characteristics.
- Zoom Session:
- Explanation of doshas and how to identify your primary dosha.
- Yoga poses for balancing each dosha.
- Guided meditation focused on grounding (10 minutes).
- Materials:
- Dosha questionnaire.
- Dosha-specific yoga sequence handout.
- Guided meditation audio.
Week 3: Meditation Techniques and Daily Routines
- Overview: Different types of meditation techniques and importance of daily routines (Dinacharya).
- Zoom Session:
- Overview of meditation techniques (mindfulness, mantra, visualization).
- Establishing a morning routine based on your dosha.
- Guided meditation focused on breath awareness (10 minutes).
- Materials:
- Meditation techniques handout.
- Dinacharya routine guide for each dosha.
- Breath awareness meditation audio.
Week 4: Yoga for Stress Relief and Ayurvedic Diet
- Overview: Yoga poses for stress relief and introduction to Ayurvedic diet principles.
- Zoom Session:
- Stress-relief yoga sequence.
- Basics of Ayurvedic nutrition and eating for your dosha.
- Guided meditation focused on relaxation (15 minutes).
- Materials:
- Stress-relief yoga sequence handout.
- Ayurvedic diet guide.
- Relaxation meditation audio.
Week 5: Deepening Meditation and Seasonal Routines
- Overview: Deepening your meditation practice and adapting routines to seasons.
- Zoom Session:
- Advanced meditation techniques (body scan, loving-kindness).
- Seasonal routine adaptations for each dosha.
- Guided meditation focused on body scan (15 minutes).
- Materials:
- Advanced meditation techniques handout.
- Seasonal routine guide.
- Body scan meditation audio.
Week 6: Yoga for Strength and Immunity Boosting
- Overview: Yoga poses for building strength and boosting immunity.
- Zoom Session:
- Strength-building yoga sequence.
- Ayurvedic tips for boosting immunity.
- Guided meditation focused on inner strength (15 minutes).
- Materials:
- Strength-building yoga sequence handout.
- Immunity-boosting tips guide.
- Inner strength meditation audio.
Week 7: Pranayama and Ayurvedic Herbs
- Overview: Introduction to Pranayama (breath control) and Ayurvedic herbs for health.
- Zoom Session:
- Pranayama techniques (Nadi Shodhana, Kapalabhati).
- Overview of common Ayurvedic herbs and their benefits.
- Guided meditation focused on breath control (15 minutes).
- Materials:
- Pranayama guide.
- Ayurvedic herbs handout.
- Breath control meditation audio.
Week 8: Integrating Practices and Long-term Wellness Plan
- Overview: Integrating meditation, Ayurveda, and yoga into daily life for long-term wellness.
- Zoom Session:
- Review of key concepts and practices.
- Creating a personalized long-term wellness plan.
- Guided meditation focused on holistic integration (20 minutes).
- Materials:
- Summary of key practices.
- Personal wellness plan template.
- Holistic integration meditation audio.
Additional Resources
- Weekly Journals
- Personal Support
- Follow-up