​FOUNDATIONS OF MEDITATION

​A 4-Week Course for Beginners

​About the Event

​Foundations of Meditation is a 4-week course designed for people who have never meditated before, or for those who have tried meditation but struggled with consistency.

​If you feel curious about meditation but don’t know where to start — or you’ve started many times and stopped — this course is for you.

​Together, we’ll explore the foundations of meditation in a simple, practical, and grounded way, so you can build a practice that feels realistic, supportive, and easy to continue at home.

​This course is not about doing meditation “perfectly.”
It’s about learning how to sit with yourself — gently, consistently, and with kindness.

​Each session combines short teachings, guided practices, time for sharing, Q&A, and practical tools you can apply immediately in your daily life.

​✨ What to Expect

• ​Clear and accessible introduction to meditation

• ​Short, guided practices suitable for beginners

• ​Simple tools you can use at home

• ​Support to build consistency without pressure

• ​A safe, welcoming group environment

• ​Time for questions, reflection, and sharing

​No previous experience is needed.
The course is taught in English and is especially suited for beginners.

​🗓 Course Structure · What We’ll Explore Each Week

​Week 1 — What Is Meditation & How to Begin

​Wednesday 4 February

​We begin by demystifying meditation and setting strong, gentle foundations.

• ​What meditation is (and what it’s not)

• ​Common myths and obstacles

• ​How to sit comfortably (posture, support, alternatives)

• ​Working with restlessness and distraction

• ​A short guided meditation you can repeat at home

​👉 Focus: Starting gently & removing pressure

​Week 2 — Breath, Body & Presence

​Wednesday 11 February

​This session anchors meditation in the body.

• ​The breath as an anchor

• ​Body awareness and grounding

• ​How to return when the mind wanders

• ​Short, body-based meditation practices

• ​Tips to practice even on busy days

​👉 Focus: Stability & nervous system regulation

​Week 3 — Thoughts, Emotions & Self-Compassion

​Wednesday 18 February

​We explore how to relate skillfully to the inner world.

• ​Understanding thoughts without getting lost in them

• ​Working with emotions in meditation

• ​Cultivating kindness instead of self-judgment

• ​Compassion-based practices

• ​How meditation supports emotional balance

​👉 Focus: Gentle awareness & self-trust

​Week 4 — Creating a Sustainable Practice

​Wednesday 25 February

​We integrate everything and look ahead.

• ​How to build a realistic meditation routine

• ​Finding your own rhythm

• ​Integrating meditation into daily life

• ​Troubleshooting common challenges

• ​A longer guided meditation & closing reflection

​👉 Focus: Consistency, confidence & continuation

​🌱 After the Course

​At the end of the course, participants will be invited to join a short, accessible online meditation gathering, designed to support continued practice from home with guidance and community.

​A gentle way to stay connected and keep going.

​💛 This Is for You If

• ​You’re curious about meditation but don’t know where to start

• ​You’ve tried meditating before and found it hard to stay consistent

• ​You want a grounded, practical approach without pressure

• ​You’re looking for tools you can realistically integrate into daily life

• ​You value learning in a supportive, small-group setting

​🧘‍♀️ How to Prepare & Guidelines

​Before the session

• ​Arrive 10–15 minutes early to settle into the space

​What to bring

• ​Comfortable clothing

• ​A water bottle

​Come as you are — no special preparation needed.

​👥 Facilitator

​Sabina Medina is the co-founder of Samanà Space and a movement and meditation facilitator dedicated to creating grounded spaces for presence, self-inquiry, and conscious community. Her approach to meditation is practical, embodied, and accessible, supporting people to build sustainable practices that fit real life. Through this course, Sabina guides participants step by step into meditation with clarity, simplicity, and care.

​📅 Practical Information

​Dates: Wednesdays — 4, 11, 18 & 25 February
Time: 18:00–19:30
Location: Samanà Space, Poblenou, Barcelona
Language: English

​Investment:

• ​Early Bird: €33 — full course

• ​Standard Price: €44 — full course

• ​Single Session: €15

​The full course is recommended to experience the journey as a whole and build consistency.

​📍 Location & House Guidelines

​Samanà Space
Carrer de Pujades 77–79
8th floor — Ring 2809

​Our Space

• ​Shoe-free zone

• ​Vegan space

• ​Alcohol- & drug-free

• ​Respectful, consent-based culture