{"id":3994,"date":"2024-04-01T16:42:28","date_gmt":"2024-04-01T14:42:28","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=programi&#038;p=3994"},"modified":"2026-07-12T20:49:57","modified_gmt":"2026-07-12T18:49:57","slug":"online-mindfulness-course-for-beginners","status":"publish","type":"programi","link":"https:\/\/tena.yoga\/en\/programi\/online-mindfulness-course-for-beginners\/","title":{"rendered":"Online Mindfulness Course for Beginners"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mndf_tecaj.jpg\" aria-label=\"Open image: Mndf Tecaj 1024x675\"><img decoding=\"async\" width=\"1024\" height=\"675\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mndf_tecaj-1024x675.jpg\" alt=\"\" class=\"wp-image-5528\" style=\"width:370px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mndf_tecaj-1024x675.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mndf_tecaj-600x396.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mndf_tecaj.jpg 1392w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">Foundations of <em>mindfulness<\/em> meditation<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Join a course in which we explore the foundations of <strong><em>mindfulness<\/em> meditation<\/strong>. We meet online for four one-hour sessions within one week, from 6 to 7 p.m. We briefly discuss meditation, practise together, learn meditation techniques, and make space for questions. Here is an example schedule for the course:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored.jpg\" aria-label=\"Open image: Mndf Tecaj Raspored 1024x310\"><img decoding=\"async\" width=\"1024\" height=\"310\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored-1024x310.jpg\" alt=\"\" class=\"wp-image-5532\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored-1024x310.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored-1536x466.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored-600x182.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/mndf_tecaj_raspored.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\">The course fee is EUR 40 and includes four live guided online meditations and recordings of every session. The price for regular members of my online programme is EUR 30.<br>Register at <a href=\"mailto:info@tena.yoga\">info@tena.yoga<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read more about <em>mindfulness<\/em> meditation on the blog:<br>\u2013 <a href=\"https:\/\/tena.yoga\/en\/blog\/what-is-mindfulness-and-why-should-we-meditate\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/en\/blog\/what-is-mindfulness-and-why-should-we-meditate\/\">WHAT IS <em>MINDFULNESS<\/em> AND WHY MEDITATE<\/a><br>\u2013 <a href=\"https:\/\/tena.yoga\/en\/blog\/mindfulness-for-beginners\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/en\/blog\/mindfulness-for-beginners\/\"><em>MINDFULNESS<\/em> FOR BEGINNERS<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Find the next <em>Mindfulness<\/em> course on the <a href=\"https:\/\/tena.yoga\/en\/programi\/events\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/en\/programi\/events\/\">EVENTS<\/a>.<br><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><a href=\"https:\/\/tena.yoga\/en\/clanstvo\/online-mindfulness-course\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/en\/clanstvo\/online-mindfulness-course\/\">MINDFULNESS COURSE MEMBERSHIP<\/a><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"is-layout-flex wp-block-buttons\">\n<div class=\"wp-block-button aligncenter is-style-outline\"><a class=\"wp-block-button__link\" href=\"#\" onclick=\"return false;\" data-toggle=\"modal\" data-target=\"#postModalupismindfulness\">Upisnica\u00bb<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Prepare for the course <\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h6\">listen to the four steps of <em>mindfulness<\/em> meditation<\/h4>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Online te\u010daj: 4 tehnike mindfulnessa - 1. korak\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iYIKPs0FpmM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>STEP 1 OF MINDFULNESS MEDITATION: NOTICE<\/strong> <br>In the first step of <em>Mindfulness<\/em> meditation, we practise noticing. We become aware of what is present in attention and where our attention is, so that we know what is here and what is happening. Only when we know where our attention is can we change something, act, or meditate. Until we know where we are, there is no direction and no meditation. This is why noticing and being aware are the first step.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Online te\u010daj: 4 tehnike mindfulnessa - 2. korak\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iJFX8M_cKlk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>STEP 2 OF MINDFULNESS MEDITATION: ACCEPT <\/strong><br>In the second step, we practise accepting what is in our attention, what is pulling it away, or what is currently present. Acceptance means we are not in aversion. This step is essential for meditation. Without honestly acknowledging the present state, we cannot move forward. If a thought or emotion is here and we do not recognise it, we are fighting it, running from it, or ignoring it, which is non-acceptance or aversion.<\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Online te\u010daj: 4 tehnike mindfulnessa - 3. korak\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/J11VCUDnjrg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>STEP 3: RELATE WITH COMPASSION<\/strong><br>This step is closely connected with the previous one because it teaches us how to accept, or more precisely, what kind of relationship supports healthy acceptance. We learn genuine compassion: honestly acknowledging discomfort without pretending it is absent or easy. Truly feeling pain and opening to it is the intelligence of compassion. The word itself means to feel with. In this step, we practise the relationship through which we stay with what is present.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Online te\u010daj: 4 tehnike mindfulnessa - 4. korak\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/2bhG8_x0Eu0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>STEP 4: DO SOMETHING TO SHIFT YOUR ENERGY<\/strong><br>When something is present that we cannot accept or view calmly without support, we need to take a helpful action. If we are restless and thoughts are too busy to follow natural breathing, we can begin with a slightly deeper breath that is easier to track, balance the length of the inhale and exhale, or add a simple movement connected with breathing.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A beginner-friendly course in the foundations of mindfulness meditation, with four guided online sessions held within one week, practical techniques, recordings, and time for questions.<\/p>\n","protected":false},"featured_media":3982,"menu_order":5,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"class_list":["post-3994","programi","type-programi","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/programi\/3994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/programi"}],"about":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/types\/programi"}],"version-history":[{"count":1,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/programi\/3994\/revisions"}],"predecessor-version":[{"id":22664,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/programi\/3994\/revisions\/22664"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media\/3982"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=3994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}