Course Dates

Course Overview

This 6-week meditation course is for those who are curious about exploring meditation in a fun, creative, and relaxed way. Through guided visualisations, playful exercises, and soothing meditations, participants will discover simple techniques to quiet the mind, create mental escapes, and embrace the joy of imagination. This is not a clinical or therapeutic course—just a delightful opportunity to unwind and explore the mind’s creative potential.

Sessions will be recorded, allowing participants to revisit them at their own pace.

Weekly Breakdown

Week 1: Welcome to the World of Meditation

• What is meditation? (A simple and lighthearted introduction)
• Letting go of expectations—just enjoying the experience
• A short and easy “cloud floating” meditation
• Sharing thoughts and reflections

Cloud Floating Meditation
Close your eyes and take a deep, gentle breath in… and out…

Imagine yourself lying on the softest, fluffiest cloud. It holds you gently, supporting you with perfect comfort. The cloud begins to drift, floating lazily through a vast blue sky. Below, you see rolling green hills, sparkling rivers, and golden fields. You feel weightless, peaceful, and free. With every breath, the cloud carries away any worries or tension, leaving only lightness and ease. Rest here for a moment, simply enjoying the stillness… When you’re ready, let the cloud gently lower you back down, bringing with it a sense of deep calm and relaxation.

Week 2: The Breath as a Gentle Companion

• Discovering the joy of simply breathing
• Gentle breath awareness and playful breathing exercises
• A “warm breeze” visualisation to encourage relaxation
• Discussion: Noticing how the breath feels in daily life

Warm Breeze Breath Meditation
Breathe in deeply through your nose, feeling the air fill your lungs… and exhale slowly through your mouth…

Picture yourself sitting outside on a warm summer evening. A gentle breeze brushes your skin, bringing the scent of flowers and fresh grass. As you breathe in, imagine the breeze filling you with warmth and light. As you exhale, feel it carrying away any tension, like leaves drifting on the wind. Each breath is a soft, soothing wave, rocking you into complete relaxation. Stay here for a while, breathing in warmth and releasing anything you no longer need.

Week 3: A Journey Through the Imagination

• Using visualisation to create beautiful mental escapes
• A guided “secret garden” meditation
• Gentle stretching or movement to connect with the body (if possible)
• Sharing personal favourite peaceful places

Secret Garden Meditation
Close your eyes and imagine walking along a quiet garden path…

The scent of jasmine and roses fills the air. Sunlight filters through tall trees, casting dancing shadows on the ground. Ahead, a small wooden gate stands slightly open, inviting you in. You step inside and find yourself in the most beautiful secret garden, a place just for you. Flowers bloom in every colour, birds sing sweet melodies, and a gentle fountain bubbles nearby. This is your sanctuary, a place of peace and joy. Sit here, breathe deeply, and take in the beauty around you. When you’re ready, leave the garden knowing you can always return whenever you need a moment of peace.

Week 4: Sound, Silence, and Soothing Rhythms

• Exploring how sound affects relaxation
• Gentle humming, soft music, and nature sounds as tools for meditation
• A “musical river” guided journey
• Reflection: What sounds bring joy and peace?

Musical River Meditation
Listen to the sounds around you for a moment, then gently bring your awareness inward…

Imagine yourself sitting beside a gently flowing river. The water glistens in the sunlight, moving in a soft, rhythmic dance. As you listen, you notice that each ripple carries a quiet melody—perhaps the sound of soft chimes, distant laughter, or the song of a flute. The river carries these sounds to you, washing over you in waves of peace. Let yourself be surrounded by the music of nature, letting each note bring a sense of deep calm. When you’re ready, slowly bring your awareness back, carrying this feeling of serenity with you.

Week 5: Gratitude, Smiles, and Happy Thoughts

• Cultivating joyful moments through meditation
• A guided “memory lane” meditation—revisiting a happy time
• Creating a simple gratitude ritual
• Sharing laughter and heartwarming stories

Memory Lane Meditation
Close your eyes and take a slow, deep breath…

Picture yourself walking down a beautiful tree-lined path. With every step, you feel lighter, as if stepping into a cherished memory. Soon, a door appears in front of you, glowing with warmth. You open it and step into a happy moment from your past—perhaps a gathering with loved ones, a childhood adventure, or a peaceful morning by the sea. You take in the colours, sounds, and emotions of this memory, allowing it to fill your heart with joy. Stay here for a while, soaking in the happiness. When you’re ready, step back through the door, carrying the warmth of this memory with you.

Week 6: Creating Your Own Peaceful Moments

• Finding simple ways to bring meditation into daily life
• A “floating lanterns” farewell meditation
• Reflections on the journey: Favourite moments and insights
• Celebration and closing thoughts

Floating Lanterns Meditation
Take a deep breath in… and exhale slowly…

Imagine yourself standing by a calm lake at dusk. The water reflects the deep purple and gold hues of the evening sky. In your hands, you hold a small lantern. This lantern carries your wishes, your gratitude, and your intentions for the future. You place it on the water, watching as it floats gently away, joining dozens of other glowing lanterns. They drift together, their warm light reflecting off the rippling surface, carrying your hopes forward. Take a moment to watch, feeling peaceful and full of quiet wonder. When you’re ready, take one last deep breath, knowing that these lanterns continue to shine.

Course Atmosphere

• Light, friendly, and welcoming
• No pressure, no rules—just relaxation and enjoyment
• Encouraging personal creativity and self-expression
• A gentle, uplifting experience with lots of smiles

This course will help participants discover meditation as a tool for joy, imagination, and peacefulness—without any pressure to “do it right.” The emphasis is on relaxation, storytelling, and shared moments of calm.

About Joanne Sumner

Joanne Sumner is a dedicated therapist, practitioner, coach, and trainer, specialising in wellbeing for women, people involved in caring professions or with personal caring responsibilities, and for entrepreneurs. With over 18 years of experience, she offers a holistic approach to wellbeing, providing services that include online yoga and meditation classes, personalised coaching, and training in energy healing from her base in Winchester.

Joanne has led nearly 100 retreats aimed at helping individuals release what no longer serves them and to reconnect with their intuition and purpose. Her serene approach brings purpose, passion, and peace to clients and students alike.

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Questions

If you have any questions, please email jo@joannesumner.com