Course Syllabus
RELAXATION, SLEEP & MEDITATION (BEGINNER)
UNIT 1: Fundamentals of Relaxation & Mindfulness
Theory
- Introduction to relaxation and mindfulness
- Importance of rest and recovery
- Understanding everyday stress and tension
- Mind-body connection
- Benefits of relaxation practices
- Introduction to mindful awareness
- Creating a calm practice environment
- Basic safety and responsible practice
Practical
- Body-awareness exercises
- Gentle stretching and mindful movement
- Natural breath observation
- Simple relaxation exercises
- Guided body relaxation
- 5–10 minute mindfulness practice
UNIT 2: Breathing & Relaxation Techniques
Theory
- Importance of comfortable breathing
- Relationship between breathing and relaxation
- Basic breath-awareness techniques
- Relaxation through slow, comfortable breathing
- Introduction to progressive relaxation
- Common mistakes and precautions
Practical
- Abdominal breathing
- Gentle diaphragmatic breathing
- Slow breathing practice
- Breath counting
- Anulom Vilom / Nadi Shodhana awareness
- Gentle Bhramari
- Progressive muscle relaxation
- Guided breathing-relaxation session
UNIT 3: Meditation & Mindfulness Practices
Theory
- Fundamentals of meditation
- Concentration and present-moment awareness
- Different beginner-friendly meditation methods
- Mindful observation of thoughts and sensations
- Body-scan meditation
- Guided visualization
- Developing a regular meditation habit
Practical
- Breath-focused meditation
- Body-scan meditation
- Guided mindfulness meditation
- Simple visualization
- Mindful sitting
- Mindful walking
- 10–15 minute meditation sessions
- Reflection and journaling
UNIT 4: Sleep Wellness & Night-Time Relaxation
Theory
- Basics of healthy sleep habits
- Importance of consistent sleep routines
- Factors that may affect sleep quality
- Relaxation as part of a bedtime routine
- Screen and environmental considerations
- Mindfulness for winding down
- Creating a personal sleep-supportive routine
Practical
- Evening breathing practice
- Gentle bedtime stretching
- Guided body relaxation
- Breath-focused relaxation
- Body-scan before sleep
- Guided visualization
- Mindful relaxation routine
- Create a personalized bedtime wellness routine
UNIT 5: Integrated Relaxation, Sleep & Meditation Practice
Theory
- Planning a complete relaxation and meditation session
- Combining breathing, relaxation and mindfulness
- Designing a simple bedtime routine
- Maintaining consistent daily practice
- Self-observation and practice records
- Responsible wellness guidance
- Professional communication and session planning
Practical
- Prepare a complete session plan
- Conduct breathing exercises
- Guide progressive relaxation
- Conduct mindfulness/meditation
- Demonstrate sleep-supportive relaxation techniques
- Develop a 20–30 minute evening routine
- Conduct a supervised practice session
- Receive feedback and refine the routine
FINAL PROJECT
Relaxation, Sleep & Meditation Wellness Session
Students will design and conduct a 20–30 minute beginner session including:
- Centering and breath awareness
- Gentle stretching or mindful movement
- Comfortable breathing practice
- Guided relaxation
- Body-scan or mindfulness practice
- Meditation
- Guided visualization
- Sleep-supportive relaxation
- Calm closing
- Written session plan and personal wellness routine
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