Each course is structured over 12 weeks, with 1-hour sessions. It combines vocabulary of the day, guided meditations in Italian with breathing techniques introduced progressively and discussion in Italian. Each session covers different topics and students can enroll in both sessions if desired.

The language used will be simple and accessible, supported by clear explanations to facilitate both comprehension and the overall experience. In addition to the benefits related to mindfulness and emotional regulation, the course also aims to enrich vocabulary and increase familiarity with the Italian language, offering a natural learning experience through practice.

12-Week Meditation Curriculum

Foundations of Presence

Focus: Respiro e Radicamento (Breath and Grounding)

• Terminology: Inspirare (Inhale), Espirare (Exhale), Consapevolezza (Awareness), Radicamento (Grounding).

• Breath Work:

  • Natural Breathing: Pure observation without judgment.

  • Extended Exhalation: Utilizing the 4–6 rhythm to calm the nervous system.

  • Box Breathing: Equalizing the breath for mental focus.

  • Nadi Shodhana: Balancing energy through alternate nostril breathing.

• Visualization: Introduction to Colors in meditation to shift internal states.

TOPIC may include:

• The Physical & Emotional Body

• Integration & Gratitude

• Restoration & Release

• Abundance & Completion