Develop a Mindfulness Practice

Learning to meditate is fairly straightforward, but developing a regular habit can be quite challenging. You might feel like you’re doing it “wrong” because you’re constantly distracted by thoughts or sensations, or you haven’t found a practice that you can stick with. This course will help you find different ways to connect with a regular practice and will help you over the initial hump of making it a habit, which is how long it takes to start to see initial benefits of the practice.

Over the course of 4 weekly 60-minute virtual sessions we'll explore different techniques and practices, and address common roadblocks and challenges with developing a habitual meditation practice. You'll receive handouts and suggested practices to try each week.

What We’ll Cover

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    You’ll learn different types of meditation techniques so that you can find one that resonates with you

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    You’ll better understand the common roadblocks to developing a regular practice and have tools to address them

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    Weekly handouts and homework that help you develop a daily mediation practice

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    A better understanding of how mindfulness can be helpful to you

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    Access to free virtual drop-in meditation sessions once you’ve completed the course

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    Community support from other learners in the course

Sign Up For The June 2025 Cohort

Develop a Mindfulness Practice 4 Week Course
$88.00

Starts Wednesday June 4th

Meditation sounds simple. Sit. Breathe. Be present. But anyone who’s ever tried to actually do it knows—it’s not that easy. This course is for people who want to try (or try again) to build a meditation practice that’s real, doable, and actually helps.

Across four weeks, we’ll explore different types of meditation, talk about what gets in the way, and practice together—without any pressure to clear your mind or get it “right.” You’ll get support for the tricky parts, whether that’s boredom, restlessness, or just forgetting to do it altogether.

The instructor (hi, it’s me) has guided lots of people through the awkward early stages of meditation. I’ll share what tends to help, what usually doesn’t, and how to keep going even when it’s hard.

What You’ll Get:

  • Four 60-minute live online sessions

  • A variety of guided practices so you can find what fits you

  • Support for creating a practice that feels doable (not daunting)

  • Weekly tips for overcoming common meditation hurdles

  • Q&A time in each session for real-time support

Benefits of meditation can include:

  • Lower stress and anxiety levels

  • Improved focus and emotional regulation

  • More awareness and connection to your body

  • A greater sense of calm, clarity, and self-compassion

This course is open to all experience levels—come as you are, even (especially) if you feel like your brain is always chattering away.

Four Wednesdays in June:

June 4, 11, 18, 25 at 1PM EST

Woman sitting indoors with neutral decor background, wearing black sweater.

Meet your instructor

Karina Waluk

Psychotherapist and mindfulness instructor located in Toronto. Studied Vipassanā, Transcendental Meditation, MBSR, and mindfulness movement.

Testimonials From Past Participants

  • "The course exceeded my expectations. Karina packed in a lot of valuable information in a very short amount of time. The slides were very helpful, and I screen capped a few to reflect on further after. As someone who is relatively new to meditation, it was very helpful to go through a number of different types of meditation practices and explore what might work best for me."

    Past Participant from Develop a Mindfulness Practice

  • "The weekly recaps and generous sharing of materials and links really supported my learning. I liked having a writing activity like we did the first week to help integrate what we'd learned. Thank you for this wonderful offering!"

    Past Participant from Develop a Mindfulness Practice

  • "The way Karina made sure to present the material through different learning modalities made the ideas even more accessible. I can still picture my elephant friend, as well as hear the 4 D’s making Karina’s main points memorable and effective. The actual meditation practices also spanned a number of different approaches, meaning that I’ve now got a beginner’s tool kit of some that I find easier and others that are more challenging, ensuring that there will always be some way to meditate every day. "

    Past Participant from “Develop a Mindfulness Practice.”