Want to bring the benefits of meditation back into your life?
Has your meditation practice been disrupted and stopped?
Have a current practice that is patchy and inconsistent?
Join the 42-Day Challenge and finish the year feeling great with a consistent daily meditation practice.
Sit Down and Practice is a 6 week training course that will help you develop a consistent meditation practice. Delivered via live zoom sessions with video, audio and email resources.
What you'll learn
Brush up on the fundamentals.
We teach a non-dogmatic, skill-based approach to meditation. We share straight-forward techniques to help you focus, observe and balance your mind.
Develop a consistent daily practice.
Establish a consistent practice habit over 6 weeks. Use tracking tools, weekly reflection and planning sessions with optional social support in practice pods.
Take charge and lead your own practice.
We'll help you gain confidence with self-guided practice so you can continue to lead your own practice forwards, anytime anywhere.
Simple Time Commitment: Designed to work for busy people
Activation Sessions: 1 hour per week
Commit 1 hour per week from your calendar for 6 weeks. Learn a new technique and get coaching to reinforce your practice habit.
Daily Practice: 5mins-30mins
Start with 5 minutes a day and build up each week to 30 minutes per day. Establish a practice that works for your unique situation.
Integration Exercises: Anytime, anywhere.
Learn short exercises that you can use at anytime to reinforce your skills and deepen your practice.
What's included in the course
Everything you need to kickstart your meditation practice stronger than ever before, and keep it going consistently.
- Comprehensive 6-week curriculum: Learn to develop 3 powerful skills; focus, observation and balance.
- Habit building program: Habit formation coaching program with structured goal setting and reflection over 6 weeks.
- Full guided audio instructions: Learn a new practice technique every week with full instruction as well as shorter guided practices.
- 42-Day Challenge Journal & Tracker: 42-Day habit tracker and notes journal. Downloadable print-at-home or use on ipad / tablet.
- Customisable email reminders: Stay on track with useful reminders and prompts customised into an inbox load that will work for you.
- Optional Practice pods: Join small practice supports groups to get social support and accountability from your peers.
- Lifetime access to video course content: Keep access to the content for life. Use the videos and email reminders to restart the training as many times as you like.
Save 20% with Early Bird pricing!
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.
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.
Join a growing network of people who Sit Down and Practice
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.
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!
I found this course provided me the confidence, handy tools, and invaluable guidance to make the commitment to make meditation a daily practice. This rapidly became not just a task to do or a hill to climb, but a practice I looked forward to and found beneficial at the time of practice and throughout my day. Kynan and Ants were remarkably generous and insightful in their ways of guiding the journeys we were on, including making constructive and helpful suggestions for situations when I felt a bit stuck. Would love to have this made available for anyone and everyone who has an interest in gentle alertness and skillful attention to all that's good and whole in our lives.
Meet your instructors
Ants is passionate about demystifing meditation, 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.
Kynan is a deeply-committed meditation teacher working with students across the world. He is passionate about making meditation more accessible and impactful and uses a pragmatic, clear, and creative teaching approach.
Our mission is to make meditation work for you
This 42-Day Challenge will help you develop a consistent practice so you can enjoy the benefits of meditation in your life.
Meditation isn't mystical. The techniques are straight forward and the benefits increase through practice. Start with 5 minutes per day and progress to 30 minutes per day. You'll be surprised what you can achieve over 6 weeks. We set you up with the structure and support you need to succeed.
Whoever you are, and whatever your situation, developing a consistent meditation practice will help you increase the quality of your attention.
Have more questions?
We teach a no jargon, skill-based approach to meditation. You will practice a new, specific technique each week for six weeks. We set you up with all the fundamentals to keep learning independently. You can learn more about the course here.
If you have learned meditation in the past this is a great opportunity to brush up on the fundamentals. We break the practice down into 3 skills, focus, observation and balance. Most importantly, the training will give you the support you need to establish a consistent, deeper practice. If you've learned to meditate in the past, this is an opportunity to brush up, get consistent and go deeper!
Life gets busy, we totally get it. Many people find that by starting with 5 minutes and building up consistently with structured support really helps embed the practice in their life. We also share several short exercises that you can practice at different times throughout the day, integrating your practice into your life - no matter how busy you are.
This training is useful for all levels of meditation background. It is a great starting point for new meditators to learn the fundamental skills and how to develop a practice. It works well for meditators who have used guided meditations and want to progress into deeper, self-directed practice. If you have had a practice before and lapsed, this is the perfect way to restart stronger than ever before.
Find more answers to common questions here.