42 days to transform the most valuable thing you have.

Next cohort training starts November 6th 2023.

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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.

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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.

Find your timezone.

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Get past the barriers that stop most people experiencing the benefits of meditation.

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. 

$249 AUD

Includes your ticket to the 42-Day Challenge.
PLUS keep lifetime access to the video training and content. Restart and reuse the training again and again in future.

Next training starts November 6th.

Options available to suit all timezones.

Book your place

An Van Damme

Thoughtfully designed and effectively delivered. I never saw meditation presented as the development of the three skills focus, observation and balance. That frame definitely works well for me. I very much enjoyed the accountability that's implicitly created by the weekly online sessions. And I already notice the benefit of the practice in my daily life, for instance in being less distracted by thoughts. Thank you, Ants and Kynan, for helping me create this change in my life.

Tom Bellamy

I had been looking for a way into meditation for years and until this course nothing had stuck. I now find myself looking forward to meditating for 30 minutes each day, something that previously I thought would be impossible. I feel so much better having done this course and I would highly recommend it to anyone. Huge thanks to both Kynan & Ants for creating such a great package. The only bad thing is that it had to finish!

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.

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Out next cohorts start from November 6th 2023. Spaces are limited.

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Meet your instructors

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.

Ready to Sit Down and Practice?

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