<p>Twelve written lessons, taken at your own pace. They are built around the real reason people stop — not around the theory. The course ends with a twenty-question quiz; the pass mark is 80% and you may retake it as often as you like. Finishing it earns a course completion attestation signed by KEVALEX Group.</p>
<p>Meditation is a practice, not a treatment. This course does not diagnose, treat or cure anything.</p>
Lessons
Why most people stop, and what this course does about it
The ordinary shape of a failed start, the three points where it breaks, and how this course is built around them.
Where to sit: chair, cushion, bench, floor
Four workable options for a beginner, with measurements, and how to choose one and stop deliberating.
Seat height, knees and hands
How seat height sets the whole posture, what to do with knees and hands, and a short test for getting it right.
What to do with your eyes
Closed, open or lowered: the practical trade-offs, and how to settle the question for the whole thirty days.
The ten minutes: why we start there
The case for a fixed ten minutes, why longer sittings fail earlier, and how to time them without a phone.
What a session actually feels like in week one
A minute-by-minute account of an ordinary early sitting, so that the ordinary does not look like failure.
The wandering mind, and the only sane response to it
Wandering is not a fault in the practice; it is the practice. Notice, return, and add nothing else.
Counting the breath, and when to stop counting
A concrete counting method for the middle weeks, what to do when the count is lost, and when to set it aside.
Restlessness, boredom, and falling asleep
The three ordinary difficulties of the third week, with physical adjustments for each and one rule about fidgeting.
Anchoring the habit to something you already do
How to attach ten minutes to an existing daily action so the sitting stops depending on remembering or deciding.
The morning after you miss one
The missed day is not the problem; the day after it is. One rule, decided in advance, for the difficult morning.
Day thirty, and what comes next
How to review the month honestly, three sensible options for day thirty-one, and what not to change.