This 1-week YoPraMe Foundations course is a gentle introduction to movement, breath and meditation.
Over seven days, you’ll explore simple body awareness, basic breath practices and short guided meditations so you can build a calm, steady foundation for your practice - without pressure.
This course is for you if:
You’re new (or returning) to mindfulness and meditation
You’ve tried apps but struggled to stay consistent
meditation feels too hard or too strict – your mind feels busy and your body feels tight
you want a soft, clear starting point, not a bootcamp
You don’t need any experience, flexibility or “spiritual background”. Just curiosity and a willingness to meet yourself where you are.
By the end of this 7-day journey, you will:
How it works:
A 7-day journey you can follow day by day, or at your own pace. Each day includes a short YoPraMe practice combining movement (Yo), breath (Pra) and meditation (Me)
Our sessions are designed to be manageable- think gentle, not overwhelming.
You can repeat any day as often as you like, and come back to the whole course whenever you need a reset.
Your 7-day YoPraMe Foundations journey
Day 1 – Arrive in Your Body
Meet the YoPraMe Method and gently arrive in your own body. Simple grounding movements and awareness practices to notice how you actually feel, without judging it.
Day 2 – Meeting Your Breath
Explore your natural breath and learn a soft wave-like breathing pattern (belly, ribs, chest) to calm your nervous system and bring more space inside.
Day 3 – First Inner Light Meditation
A short, accessible introduction to YoPraMe’s Inner Light Meditation. You’ll practice softening tension and resting your awareness in the space of the heart.
Day 4 – From Tension to Safety
Gentle somatic movements and breath to release tightness in common “stress spots” (shoulders, chest, jaw) and give your body a felt sense of safety.
Day 5 – Focus Without Forcing
Learn simple breath and attention practices to help your mind focus more easily, without pushing or straining. Calm clarity instead of pressure.
Day 6 – Emotional Space & Self-Kindness
A softer day dedicated to meeting your emotions with more kindness. Movement, breath and meditation to create space for whatever you feel, without getting lost in it.
Day 7 – Your Personal YoPraMe Routine
Bring everything together. You’ll be guided to create a short YoPraMe sequence — combining your favourite movement, breath and meditation practices — that fits into your real life.
What you’ll receive:
Begin your YoPraMe journey
If you’re ready for a calm, beginner-friendly way to start (or restart) meditation, YoPraMe Foundations will guide you step by step- with movement, breath and inner connection woven together.
Calm your nervous system. Come home to yourself.
Breath out the day. Let your body soften.
Breath & Release is a 2-week YoPraMe journey designed to support you when life feels “too much”. Through guided breathwork, gentle somatic movement and quiet Inner Light Meditations, you’ll learn how to unwind tension, soften anxiety and create simple release rituals you can return to whenever you need them.
Breath & Release is for you if:
– you often feel wired, on edge or unable to switch off
– your stress shows up in your body — in your chest, jaw, stomach, shoulders or sleep
– you finish the day feeling exhausted but still “activated” inside
– traditional meditation feels too still, or your mind races when you try to sit
– you’re craving a softer, kinder way to meet your emotions and your nervous system
You do not need any previous experience with breathwork or meditation.
Just a willingness to pause, breathe and be with yourself in a gentler way.
By the end of Breath & Release, you will:
– understand how your breath and nervous system are connected
– know several calming breath practices you can use anytime (at work, in bed, after a hard day)
– experience gentle somatic movements and shaking to release tension and stuck energy
– practice quiet Inner Light Meditations to feel safer and more held from within
– create your own simple “Breath & Release” ritual you can repeat whenever overwhelm returns
How it works:
– A 2-week journey that you can follow step by step, or at your own pace.
– Includes 4 core Breath & Release sessions (for example, 2 per week) plus optional shorter practices.
– Each session blends YoPraMe’s three pillars:
• Yo – gentle, nervous-system-friendly movement
• Pra – breathwork for regulation and release
• Me – inner connection and meditation
– Practices are designed to be around 20–30 minutes, so they fit into real life without rushing.
– You can repeat any session as often as you like, especially on difficult days.
Session 1 – From Busy Mind to Softer Body
Gently arrive in your body and notice where stress is living today. We use grounding movements and simple breath awareness to move from “all in the head” into a calmer, more connected body.
Session 2 – Calming the Inner Storm
Learn slow exhale and wave-like breathing patterns to settle your nervous system. You’ll practice using the breath to send your body a clear message of safety and to soften anxious or racing energy.
Session 3 – Shaking, Sound & Emotional Release
Explore gentle shaking, tapping and soft sound as ways to release built-up tension and emotions. This session helps you let things move through you rather than staying stuck inside.
Session 4 – Inner Light & Your Release Ritual
A deeper YoPraMe Inner Light Meditation to meet yourself with compassion and steadiness. You’ll be guided to create a simple, personal “Breath & Release” ritual you can repeat at home whenever you feel stressed or overwhelmed.
What you’ll receive:
– 4 guided Breath & Release sessions (video or audio)
– Simple instructions for each breath practice
– Somatic release techniques you can safely repeat at home
– A printable/keepable outline for your own Breath & Release ritual
– Ongoing access to the recordings so you can revisit them whenever you need support
You don’t have to push your way through overwhelm or pretend you’re fine. Breath & Release offers a gentle, practical way to calm your nervous system, release tension and feel more like yourself again - one breath at a time.