Welcome To Your Practice Hub!

This page will be regularly updated with all the extra bonuses that will help you succeed with "You CAN Meditate!" Everything you need will be right here for your personal use only.

Pro tip: bookmark this page or save it to your home screen so you can return to it faster!

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Getting Around the Hub...

Looking for something specific? Use the quick navigation table below to jump to important sections.

Have a question related to the training? Use the FAQ button below to search other frequently asked questions or ask your own!

Guided Meditations

These meditations are only meant to be training wheels to help you get a feel for the technique. To truly benefit from meditation, you must learn to develop the skills on your own.

Track 1: Highlighting an Area

In this track you'll learn how to highlight a particular area of the body as a part of the scanning process. (Day 3 of the email course.)

Track 2: Labeling Sensations

In this track you'll learn two different ways you can label sensations as a part of the scanning process. (Day 4 of the email course.)

Track 3: Scanning the Whole Body

In this track you'll learn how to do a scan of the full body. (Day 5 of the email course.)

Track 4: Scanning the Head

In this track you'll learn how to do a more thorough scan of just the head primary area. (Day 5 of the email course.)

Track 5: Scanning the Neck, Shoulders, + Arms

In this track you'll learn how to do a more thorough scan of just the neck, shoulders, and arms as a primary area. (Day 5 of the email course.)

Track 6: Scanning the Torso

In this track you'll learn how to do a more thorough scan of just the torso primary area, both front and back. (Day 5 of the email course.)

Track 7: Scanning the Waist + Legs

In this track you'll learn how to do a more thorough scan of the waist and legs as a primary area. (Day 5 of the email course.)

Track 8: Effort + Distractions

In this track you'll learn how to work with distractions that pop up, and how to approach things with the right amount of effort. (Day 6 of the email course.)

The main goal of body scanning is to collect and center yourself - your energy, thoughts, and focus - by bringing your attention to various parts of the body and seeing what sensations are there.

Helpful Handouts

The Meditative Path Visualized

See the bigger picture "You CAN Meditate!" using this map. You'll understand how this training program ties into a much larger journey.

Step-by-Step To Body Scanning

This guide will help you understand the step-by-step flow your meditation practice should look like by the time you finish the email course.

How To Manage Distractions

Use this guide to learn how to deal with any distractions that come up while you're meditating.

Body Scanning Flow

This is a quick cheat sheet of all the different primary areas and smaller parts to observe while scanning the body.

Body scanning bridges the mind and body together through tactile sensations, no matter how subtle they might be. It brings us into the present and allows us to develop a strong sense of being centered.

Useful Articles

Here are some further areas of exploration that we didn't have time to discuss in the email course that will greatly benefit your practice:

(More coming soon!)

1. The Meditative Path: Our process-based approach to learning meditation

Through our own research, experience, and understanding we’ve structured how to learn meditation into 4 progressive phases. Identifying where you’re at will give you clear areas to focus on within your practice so you can continue to develop your practice and experience some of the wonderful and uplifting states meditation has to offer.

2. How to set up insight timer to help with accountability + consistency

I'll be showing you how to set up the app "Insight Timer" to get the most out of its features in order to help with both accountability and consistency in your meditation practice.

3. How to set up your external environment to find your best meditation routine

I'll be showing you how to combine a multitude of options, like posture and the best time of day to practice, to hone in on the best meditation routine for you.

A quick request from...

Nathaniel

I hope you've found "You CAN Meditate!" to be a helpful, informative, and actionable training program. It has been a passion project of mine for a long time!

It's my dream to help as many people as possible consider more formal meditation techniques as a foundation for both self-improvement and spiritual growth.

So if you wouldn't mind taking a minute to share this training program on your social channels, I'd greatly appreciate it! Not only does this help keep the training free, but I truly believe it will put more good out in the world.

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Join the "YCM!" Facebook Community!

A dedicated group for"You CAN Meditate!" is on its way. It'll be a place to connect with others who have completed the meditation training and support each other along the way.

Coming soon!