A 5 week beginner's meditation course

Starting on Monday 17th November 2025, weekly 9:30 – 10:30am. £80 for 5 weeks.

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Course Details

If you have ever thought about meditation but haven’t known where to start, then this beginner’s meditation course may be just the thing to get you started.

With the holiday season just around the corner, and stress levels increasing at this time of year, this 5 week meditation course will equip you with some uself tools which you can apply when the going gets tough.

In my beginner’s course I teach a variety of meditation styles. One meditation method does NOT fit all.

The course will take place every Monday for 5 weeks, starting on November 17th and ending on December 15th 2025 at Exeter Library in the city centre, from 9:30 – 10:30 am.

This is a practical meditation course, designed to improve cognitive function by decreasing stress responses. It is fundamentally a secular practise so is therefore suitable for aetheists, agnostics and also those with a committed religious practise. Meditation itself is a neutral pracitse. See FAQs below.

Outcomes

By the end of the course students will be furnished with a compact variety of meditation types which they can draw on to manage their stress and functionality. Students wil gain the skill of becoming more aware of bodily sensations so that they can recognise the signs of stress more easily, take pre-emptive action and work towards becoming less reactive. Students will learn how to manage their own stress levels both as a preventative measure, and also how to calm themselves down after a stressful event.

Week 1

Introduction to simple meditation practises using the breath as an anchor (a point of reference for the mind to focus on). Learning what meditation is and isn’t, dispelling myths and misperceptions. Finding out how meditation can be used as a tool to enhance the quality of your life.

Week 2

The practise of body awareness and sensations in various parts of the body, in order to locate where stress is felt. An introduction to a body scan meditation which can help identity what areas of your body are affected by stress, and how to gently enable your body to relax and harmonise.

Week 3

Learning about the nature of the mind and how we can help it to settle down, whilst at the same time understanding that the aim is not total silence of the mind. What to do about mind chatter, and how to help a busy mind calm down.

Week 4

Learning what stress is and how it affects the body. How meditation can decrease stress and change the brain for optimum function. Learning some scientific facts about how meditation affects your brain, and how it can enable you to become a calmer person.

Week 5

Learning that self-compassion naturally leads to compassion for others. Learning that non-judgement can be approached from an analytical viewpoint, and is not about being purist. Indeed, meditation itself is not about being purist, but doing the best one can in any given moment.

If you would like to join this course, please fill in Registration Form below.

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FAQ

What level of experience are your courses for

My meditation courses cater for complete beginners, intermediate students and long-term meditators. Even I was a beginner at some point, with absolutely no knowledge of meditation at all. You don’t need to worry if you have no knowledge or experience. That is what I am here for, to help guide you. All it takes is a willing heart and a commitment to your own wellbeing.

How long do I have to meditate for

In my meditation courses, beginning meditators will be meditating for 10 minutes at a time, up to three times per session. In fact, the optimum period of time to benefit from a meditation practise is 20 minutes per day, which can be done in two 10 minute sessions. Some people like to meditate for longer periods. And some people can only manage a few minutes at a time. My view is that even one minute of meditation per day is better than no minutes.

In my Beginners 2, Intermediate and Experienced courses, participants will be meditating for 20 or 30 minutes at a time.

How long until I see the results

This varies from person to person. Mostly people find that each time they meditate, even complete beginners, they experience reduced stress and a sense of tranquility. However, for permanent , positive changes, a consistent practise will yield results which only get better and better the more you meditate. A consistent practise will see an ongoing improvement in stress management, better sleep, a more peaceful life and optimum brain function.

Think of it like going to the gym. The first time you go, you may feel the benefit, but those benefits won’t be visible. It’s only after consistent visits over a period of time that the results will show. Meditation is exactly the same. The brain is also a muscle, and becomes stronger and more efficient over time. With consistent practise, you will permanently change how you function in this world. For the better.

Will I become so relaxed that I slow down

Meditation is somewhat of a paradox. You become so relaxed that you become more productive. How is this so? A calm and relaxed brain is not a dull and sluggish brain. A calm and relaxed brain is not flailing around in a sea of mind clutter and overwhelm. Brains of meditators have superior focus. This is because all the roadblocks caused by overwhelm and stress are removed, leaving the brain far more able to focus on what it needs to focus on. Therefore you become far more efficient without experiencing any sense of rush and panic.

Is meditation affiliated to a religion

My method of meditation is not affiliated to any religion, and is equally suitable for atheists and agnostics as it is to anyone with any type of spiritual practise. It is true that the practise of meditation originated from early religions, but you no longer have to follow a religion to experience the great benefits of meditation.

Do I need to wear anything specific

No, just clothes which you feel comfortable in.

Do I have to sit in Lotus position

No, you can sit in any position that is comfortable for you. During my classes chairs are offered for everyone, but you can also opt to sit on the floor or a cushion, or even stand up. When meditating at home you can choose to meditate on the floor, in a chair, a garden bench, on a beanbag or cushion. You can even meditate in bed, aka beditation!! The key is that you choose somewhere you won’t be disturbed for the duration of the meditation, and a position that you can sit or stand comfortably in.

Client Testimonials

“I can honestly say Nadya’s classes are the most calming and enriching I’ve encountered. She uses such thoughful language. Her voice is incredibly soothing - gentle, grounding and effortlessly inviting you into stillness. It’s the kind of voice that instantly puts you at ease and allows you to truly let go.”

Fran, Business Consultant

“Over the years I’d occasionally try guided meditations, but they never quite worked for me. There was always something about the voices or the energy behind them that felt distracting. But when I came across Nadya’s meditations, something shifted. For the first time I felt completely at ease. Her voice is soothing and deeply authentic.”

Jana, Public Speaker

“I really liked Nadya’s practical approach to meditation without any woo-woo. Having said that, I always felt a real sense of oneness and connection in her sessions. It was a nice combo with all the interesting scientific info, which I felt really enhanced my understanding of why meditation is good for me.”

Eli, Dad/Chef