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14 Day Mindful Meditation & Breathwork for Beginners

Take some Me Time to focus your mind and connect to the present moment with this guided breathwork and meditation course

220 Students




  • Overview
  • Curriculum
  • Discussion
  • Review
  • Instructor

What you will learn

  • An Introduction to Meditation and its benefits

  • Mindfulness meditation techniques

  • Relaxing breathing

  • Heart activation breathing

  • Mantra meditation

  • Bonus soundscapes

What are the requirements for taking your course

  • There are no course requirements or prerequisites.

Who is this course for

  • This course is suitable for you if you are interested in meditation, there's no previous experience necessary.

  • If you would like to find a little more calm and be able to focus on enjoying the present moment, try this guided meditation course.


Join yoga and meditation teacher Alice Rawsthorne for this 14 day breathwork and meditation course. This course guides you through different breathing an meditation techniques to help you feel calmer, more balanced and more energised. Take 10 minutes a day to tune in to your breath and try techniques like box breathing, alternate nostril breathing, energising fire breath, breathing exercises for a good night's sleep, a walking breathing exercise and more.

Alice is on hand to answer any questions you may have throughout the course too.

"As someone who struggles with anxiety, I often find that breathing and meditation is the quickest way to calm and ground myself, and the great thing is that you can do these techniques anywhere - no special equipment needed, no studio space, no exercise mat - just your own body."

When we feel stressed or anxious, we often take short shallow breaths which in turn means that less oxygen can flow through our blood and nourish our body. Once you've learned these deep breathing techniques, they can be used throughout your day to find more moments of calm, and are particularly useful to help decrease symptoms associated with stress and anxiety.

Are you ready to create a little more calm and relaxation as part of your daily routine? Try this 14 day breathwork and meditation course today!

The course is divided into two parts: 7 days of breathwork, followed by 7 days of meditation. You can choose which week you start with!

7 days of breathwork includes:

- An introduction to breathwork and diaphragmatic breathing

- Box breathing for calm and balance

- Alternate nostril breathing for focus

- Walking breathwork

- Heart activation breathing for self-love

- Breathwork for better sleep

- Energising breathwork

7 days of meditation includes:

- An introduction to meditation

- Breath connection meditation

- Mindful body scan meditation

- Noting meditation for when thoughts and feelings arise

- Gratitude meditation

- Journey through the senses meditation

- Mantra meditation

- How to choose your own personal mantra to continue your meditation practice beyond this course

Each of the sessions are 10 minutes or less, so you can easily fit them into your day. There are also bonus meditation background tracks at the end of the course so that you can guide yourself through a meditation or breathwork session once you've learned some of the techniques! 

You don't need any previous meditation or breathwork experience- simply show up with your body and your breath, and I'll guide you through the rest.  Please note, this the breathing exercise in this program is not suitable for pregnant people (take a look at my other courses for a pregnancy-friendly option).

The benefits of breathwork and meditation include:

- Gaining a new perspective

- Building skills to manage your stress

-Increasing self-awareness

- Focusing on the present

- Reducing negative emotions

- Increasing imagination and creativity

- Increasing patience and tolerance

Taking time out of your day just for you to be guided through the meditations in this course for just a few minutes a day can help to create more feelings of calm and connection to yourself. You are worthy of this Me Time - enjoy it! If you have any questions about the course, take a look at the preview videos and feel free to get in touch with any questions! I am here to support you throughout your meditation journey.



7 Days of Breathwork

Day 1: Diaphragmatic Breath Class

Box Breathing Class

Day 3: Alternate Nostril Breathing

Day 4: Walking Breathwork

Day 5: Heart Activation Breathing

Day 6: Breathwork for Better Sleep

Day 7: Energising Breathwork

7 Days of Mindful Meditation

Breath Connection Meditation

Day 2: Mindful Body Scan Meditation

Day 3: Noting Thoughts and Feelings

BONUS: Benefits of Meditation

Day 4: The Gift of Gratitude

BONUS: Gratitude Guide

Day 5: Connecting to the Senses

BONUS: What Is a Mantra?

Day 6: Calming Mantra Meditation


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Alice Rawsthorne



This Course Includes

24 Lessons
0 Quiz
0 Assignment
1 Downloadable Resources
Full Lifetime Access
Certificate of completion
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