42 days to transform the most valuable thing you have.
Next cohort training starts November 6th 2023.
Introducing Sit Down and Practice
A training course that makes meditation work for busy people.
Get the structure and support you need to establish a meditation practice that creates benefits in your life.
1 hour per week training sessions. Options to suit all timezones.
Mondays 6pm-7pm AEST
Suits: UK, EU, Middle East, Asia, Australia, NZ, Pacific
Challenge starts Monday November 6th.
Sessions run Monday 6, 13, 20, 27 November and 4, 11, 18 December.
8:00-9:00am Central European Time, 3:00-4:00pm Singapore and 6:00-7:00pm Australian Eastern Standard Time.
Find your timezone.
Tuesday 12.30pm - 1.30pm AEST
Suits: Asia, Australia, Pacific, NZ, Pacific and Americas.
Challenge starts Tuesday November 7th.
Sessions run Monday 7, 14, 21, 28 November and 5, 12, 19 December.
Note: For participants in US / Americas sessions run on Monday 5:30-6:30pm US Pacific Time and 8:30-9:30pm US Eastern Time.
Get past the barriers that stop most people experiencing the benefits of meditation.
"Meditation is abstract and confusing."
"I can't keep up a consistent practice."
"I don't have time. I'm too busy."
Learn the fundamentals
Understand the fundamentals with a clear, skill-based approach. No jargon. No woo woo. Easy to follow logical curriculum.
Understand what meditation is and how it works in clear terms.
Learn specific techniques to develop the mental skills of focus, observation, and balance.
Establish a practice
Structured support to experiment with habit formation and tracking methods. Find what works for you through practice.
Build up from 5 minutes per day to a consistent 30 minute daily practice. Learn how to use integration exercises to reinforce your practice throughout your day.
Become your own guide
Learn to recognise and maximise the benefits of meditation in your life.
Gain confidence with self-guided practice so you can take charge of your learning and keep developing your skills independently.
Is this training right for me?
This is a perfect introduction to get the fundamentals sorted. Cut through the confusion, avoid the hype and get started in an effective, accessible, practical way. No jargon. Clear and accessible training.
Perhaps you’ve attended a retreat or tried a meditation programme before but it didn’t land, wasn’t quite right for you, or you couldn’t make the practice stick. This simple breakdown using a skill-based approach and flexible ways to develop a practice will help you find a practice rhythm that works for your life.
You’ve used a meditation app to find some benefit from meditation and you are ready to explore deeper, self-directed practice. We'll help you move from relying on guided practice to understand the fundamentals so you can practice on your own anytime, anywhere.
This training is great for meditators who's practice has been disrupted or lapsed and want to get to a consistent daily practice. We'll get you back practicing stronger than ever before. Get tools and tips for making your practice stable so that it can be an ongoing resource.
Designed for busy people. Easy to stay on track.
Commit just 1 hour per week for training sessions and build up your daily practice over 6 weeks.
Weekly Activation Sessions
You will need just 1 hour each week for a live session on zoom. In each session you'll be guided through videos to reflect on progress, learn a new technique, set goals and plan the week ahead.
Daily Practice
Grow your daily practice from 5 minutes to 30 minutes per day. Practice a new skill each week and build a consistent habit that works for your life. Easy online access to all the guided audio instruction.
Integration Exercises
Learn exercises that can turn every waking moment into an opportunity to grow your meditation skills. Learn how to reinforce and deepen your meditation practice throughout the day, no matter how busy your are.
Customizable Email Reminders
Get useful reminders and prompts with automated emails to keep you on track and moving through the training for 6 weeks.
Next training starts November 6th.
Options available to suit all timezones.
Gain a comprehensive understanding of meditation fundamentals over 6 weeks.
Session 1
Focusing the mind
Focus is the foundation of this training. Set up your practice rhythm and start building your capacity to focus with short 5-minute practice sessions.
Session 2
Observing the body
By observing the physical sensations of your body you gain greater understanding of your
own experience. You will learn to recognize the relationship between sensations, thoughts,
and emotions.
Session 3
Balancing the mind
You will understand what it means to maintain the balance of your mind. You will learn a
meditation practice to let go of reactions and maintain poise.
Session 4
Integrating focus, observation, and balance
Bring all three skills together. You will learn how to improve the quality of your attention and experience the benefits of mindfulness in your life.
Session 5
Observing thoughts
Extend the skill of observation from physical sensations to mental content. You will learn to
observe patterns of thought without reacting or getting caught up in unhelpful loops
Session 6
Welcoming all experience
Put the practices together to shift the way you view and experience challenges in life. Develop your skills in self-guidance to continue learning and practicing independently.
Session 7
Closing and next steps
A final session to celebrate the end of the training and create clear next steps to take your practice forwards.
Extra Bonuses
Get a useful 42-day Practice Journal with a progress tracker, space for notes, prompts and reminders. Print-at-home or use on your ipad / tablet
Option to join self-organised practice pods with others in the cohort to stay motivated, keep progressing and make some new friends.
Get useful curated resources, delivered at the right time through the training to help deepen your understanding and improve your practice.
When you join Sit Down and Practice you'll gain lifetime access to our self-paced online course with free updates. Keep the training material and keep learning independently.
Meet your instructors
Ants Cabraal
Ants is passionate about demystifying education, removing barriers and supporting more people to experience the benefits in their lives. He instigated this project to help solve the biggest challenge many people face: Establishing a consistent practice habit.
Kynan Tan
Kynan is a deeply committed meditation teacher working with students around the world. He is passionate about making meditation more accessible and impactful and uses a pragmatic, clear and creative teaching approach.
Take the 42-Day Challenge!
Meditation isn’t mystical. The magic happens by building a consistent practice.
We developed this training to help more people like you overcome the biggest barrier in the way of experiencing the benefits of meditation: Establishing a consistent daily practice.
We will set you up to succeed in establishing a consistent practice over 6 weeks. With the right structure and support you will surprised what you can achieve. Start small with 5 minutes per day and progress with support up to 30 minutes per day.
Take the 42-Day Challenge and get the support you need to establish a practice that can have a profound impact on your life.
We look forward to seeing you there!
Have more questions?
How long does it take?
What benefits can I experience?
What if I'm too busy to do the training?
...
Find answers to these and more in frequently asked questions.
