Sivananda Essentials CourseAugust 10 — 14, 2026
Essentials of Meditation
Swami Paramananda
Registration is closed for this course.
Tuition: $240
Starting a meditation practice on your own can feel overwhelming, even when you know its profound benefits. This immersive retreat is designed to help you establish a solid foundation, whether you’re new to meditation or seeking to revitalize your practice.
Through daily workshops, you’ll receive clear, step-by-step guidance on how to meditate effectively, deepening your self-awareness and inner peace. With ample free time, you can explore the ashram’s other programs, connect with like-minded seekers, and relax on the beautiful beach—creating the perfect balance of learning and rejuvenation.
Meditation is a powerful tool for transforming your life. It helps you overcome negative emotions like anger, worry, and anxiety while cultivating greater clarity, confidence, and resilience. In this retreat, you’ll not only develop a meaningful meditation practice but also gain practical techniques to enhance your daily well-being.
What You’ll Learn:
- Techniques to overcome negative emotions such as anger, worry, and anxiety
- Practical strategies to improve focus and concentration
- Yogic methods to build physical and mental resilience
- How meditation fosters confidence and self-esteem
- Ways to reduce stress and create inner balance
- How to sustain a meditation practice at home
Sacred Steps: The Course Journey
Lesson 1
– Diaphragmatic breathing
– Warm-up exercises
– Seated postures
– Mudras (hand gestures)
– Developing inner awareness
– Mindfulness at home – When? How? General tips
Lesson 2
– Rhythmic breathing
– Warm-up and relaxation exercises
– Refining the breath
– The 5 principles of yoga
– Relaxation on three levels
– Explanation of home practice + relaxation practice recommendations
Lesson 3
– Positive thinking and its role in our lives
– Building habits for a positive life
– Discussion and home practice
Lesson 4
– Nadis and chakras
– Balancing masculine and feminine energies
– Alternate nostril breathing (Nadi Shodhana)
– Experiential practice: Chakra concentration
– Summary and explanation of practice
Lesson 5
– Breathing technique practice
– Alternate nostril breathing – Stage 2
– Mantras – Theoretical study
– Concentration exercises
– Mantra repetition practice
– Summary and explanation for home practice
Lesson 6
– Breathing technique practice
– Alternate nostril breathing – Stage 3
– Meditation with a mala (prayer beads)
– Explanation of the three Gunas (Sattva, Rajas, Tamas)
– Yogic nutrition for meditation
– Summary and tips for home practice
Lesson 7
– Full Pranayama practice
– Mindfulness meditation practice
– Experiencing different mantras
– Mantra writing exercise
– Summary and tips for home practice
Lesson 8
– Full Pranayama practice
– Mindfulness meditation practice
– Yoga philosophy
– Summary and guidance for continued home practice, recommendations for advanced courses and sessions at the center
– Closing party
For those with a busy schedule, the weekend version of this retreat offers the same transformative material in a condensed format.
Join us for this inspiring journey—where inner peace becomes a daily practice, and meditation becomes a way of life.
Cost
Tuition
5-day course: $240. Add 6 nights accommodation.
Weekend course: $166. Add 4 nights accommodation.
Please note A 7.5% Bahamian VAT tax will be added.
Plan to arrive on or before the day before the course start date and depart on or after the course end date.
Please note A 12% Bahamian VAT tax will be added.
Total cost depends on your choice of accommodations and includes all sessions of your course/cleanse/training, meals, yoga classes, satsangs, as well as access to our beautiful beach and the ashram grounds and amenities. (Depending on your schedule, you may also attend optional mid-day Yoga Vacation workshops offered during your stay.)
Stay a little longer. If your schedule allows, consider staying for 2 to 5 days of Yoga Vacation before or after your course to fully integrate your experience. You will enjoy all that the ashram has to offer — healthy meals, yoga classes, meditation, spiritual practice, opportunities for relaxation, community talks, teachings, and performances — as well as optional daily workshops on topics of yoga, health, and spiritual inspiration.
Our housing options are designed for all types of budgets and personal needs and range from self-pitched tents to comfortable cabins to luxurious beachfront suites. All of our accommodations are welcoming and simple, allowing you to relax and enjoy your spiritual getaway with us at the Ashram.
Please note
- Accommodation rates are all-inclusive for our Yoga Vacation Program.
- Courses, cleanses, and trainings have an additional tuition.
- Sivananda Yoga Teacher Training Course rates are all-inclusive.
- Minimum 2-night stay year-round.
- Children are welcome to stay at the Ashram. See the Families tab for pricing and details.
- Review our Room Policies
Payments We accept Visa, MasterCard, and Discover. We do not accept American Express, personal checks, or travelers checks. All deposits and payments in US dollars only.
Deposits To guarantee your reservation, a $500 deposit is required. The balance is due 14 days before your arrival. If the booking is made within 14 days of arrival, the full balance is due at the time of booking.
Our rates are seasonal
- Winter/Spring Season: November 1 – June 9
- Summer/Fall Season: June 10 – October 31
Rooms are available for single or double occupancy. Prices are listed per night, per room and are in US dollars. Rates include accommodations, meals, yoga classes, satsangs, and Yoga Vacation workshops. A Bahamian VAT tax of 10% will be added.
- Note: Prices may be changed at any time without further notice.
Beachfront Room – 2 Double Beds with Private Bath and Balcony
Delight in breathtaking, wide-open views of the sparkling ocean from your own beachfront private balcony. Our Beachfront Rooms are simple and spacious, furnished with two double beds and include a private bathroom with shower and tub. You will have a miniature refrigerator, kitchen sink, tea kettle, and tableware. These rooms are fully air-conditioned; bedding and one towel set per person are provided (incl. bath towel and beach towel).
Book this room privately for yourself to enjoy or book for two (or three, or four) people.
| Beachfront Room | Winter | Summer |
| Single Occupancy | $564 | $490 |
| Double Occupancy | $736 | $490 |
| Each Additional Person (max 4 persons) | +$182 | +$140 |
Ocean View Room – Optional Bed Configuration: Two Twin Beds or One King Bed, with Private Bath and Balcony
Relax into gorgeous views of the turquoise ocean from your balcony, and be within a stone’s throw distance from our beachfront yoga platform. Choose from either one king bed or two extra-long twin beds, and enjoy your own private bathroom with shower and tub. These spacious rooms also have a rocking chair, desk, and kitchen area with a small refrigerator, kitchen sink, tea kettle, and tableware. These rooms are fully air-conditioned; bedding and one towel set per person are provided (incl. bath towel and beach towel).
Book this room privately for yourself to enjoy or book for two or three people.
| Ocean View Room | Winter | Summer |
| Single Occupancy | $518 | $450 |
| Double Occupancy | $690 | $450 |
| Third Person | +$138 | +$120 |
Bayside Room with Bath – Two Twin Beds with Private Bath
These rooms have two twin beds and a private bathroom with shower and tub. Within a short distance of the bay, these rooms include simple furnishings, a small refrigerator, tea kettle, and air conditioning. Bedding and one bath towel per person are provided.
| Bayside Room with Bath | Winter | Summer |
| Single Occupancy | $276 | $200 |
| Double Occupancy | $368 | $240 |
Beach Hut East – Two Twin Beds with Private Balcony
Fall asleep to the relaxing sounds of ocean waves, and spend your time on the balcony. Our Beach Huts with with two twin beds are comfortable, simple, and seconds from the beach. These rooms feature simple furnishings, and air-conditioning. Full bathrooms are located within one minute’s walk from your room. Bedding and one bath towel per person are provided.
| Beach Hut East | Winter | Summer |
| Single Occupancy | $311 | $190 |
| Double Occupancy | $380 | $220 |
Beach Hut West – Two Twin Beds
Fall asleep to the relaxing sounds of ocean waves. Our Beach Huts with with two twin beds are comfortable, simple, and seconds from the beach. These rooms feature simple furnishings, and air-conditioning. Full bathrooms are located within one minute’s walk from your room. Bedding and one bath towel per person are provided.
| Beach Hut West | Winter | Summer |
| Single Occupancy | $288 | $170 |
| Double Occupancy | $357 | $210 |
Spacious Double Bed Room – One Double Bed
The Spacious Double Bed Room allows for single or couples occupancy. These rooms feature one double bed, a desk and furnishings, and air conditioning. Situated in various locations throughout the Ashram, shared bathrooms are always close by. Bedding and one bath towel per person are provided.
| Spacious Double Bed Room | Winter | Summer |
| Single Occupancy | $311 | $160 |
| Double Occupancy | $345 | $200 |
Double Bed Room – One Double Bed
The Double Bed Room allows for single or couples occupancy. These rooms feature one double bed, simple furnishings, and air conditioning. Situated in various locations throughout the Ashram, shared bathrooms are always close by. Bedding and one bath towel per person are provided.
| Double Bed Room | Winter | Summer |
| Single Occupancy | $250 | $150 |
| Double Occupancy | $290 | $190 |
Single Room – One Twin Bed
Ideal for solo travelers, our Single Room offers a comfortable space with one twin bed, simple furnishings, and air conditioning. Single rooms are situated in various locations throughout the Ashram, including within our main building. Depending on the location of your room, various shared bathrooms are available within a few seconds walking distance. Bedding and one bath towel are provided.
| Single Room | Winter | Summer |
| $200 | $128 |
Twin Bed Room – Two Twin Beds
These Twin Bed Rooms are situated within various locations of the Ashram. Featuring two twin beds and air conditioning, these rooms are simply furnished with shared bathrooms nearby. Bedding and one bath towel per person are provided.
| Twin Bed Room | Winter | Summer |
| Single Occupancy | $200 | $160 |
| Double Occupancy | $256 | $190 |
Spacious Twin Bed Room – Two Twin Beds
A Spacious Twin Bed Room contains two twin beds with the option to add a cot for a third person. These rooms are sold for single, double, or triple occupancy. They are located in various parts of the Ashram, and shared bathrooms are nearby. Bedding and one bath towel per person are provided.
| Family Room | Winter | Summer |
| Single Occupancy | $259 | $185 |
| Double Occupancy | $352 | $240 |
| Triple Occupancy | $499 | $315 |
Tent Hut Double – One Double Bed
Perfect for couples and close friends, our Tent Hut with Double Beds feature one double bed and allow you to sleep in the Bahamas breeze. Sized for two people, these Tent Huts are comfortably furnished with a simple closet, nightstand with bedside lamp and fan, and electrical outlets. Bedding and one bath towel per person are provided for you, and shared bathrooms are a short walk away. Tent Huts are available from November until June.
| Tent Hut Double | Winter | Summer |
| Single Occupancy | $139 | not available |
| Double Occupancy | $199 | not available |
Tent Hut Single – One Twin Bed
Sleep in the fresh, tropical air while still enjoying indoor comforts — including one twin bed, electrical outlet, simple furnishings, and a nightstand with bedside lamp and fan. It’s the easiest camping you’ll ever do, while you’re safely surrounded by your Tent Hut neighbors. Bedding and one bath towel are provided for you, and shared bathrooms are a short walk away. Tent Huts are available from November until June.
| Tent Hut Single | Winter | Summer |
| $129 | not available |
Tent Space
Many of our guests are nature lovers. Set up your tent near the beach, bay, or amongst the palm trees. Create your own sacred space within in the Ashram to reconnect with nature and sleep close to the earth. And you won’t be completely alone — get ready to meet “tent neighbors” from around the world!
Bring your own tent (sized up to 8’x8′), camping gear, mattress, bedding, and towels.
Tent Spaces are available from November through May.
Are you new to the idea but want to give it a try? View our blog for some good tenting tips.
Enjoy your Tent Space privately for yourself, or stay together* with some friends or family.
*Tent Space pricing is calculated by person (not by tent).
| Tent Space | Winter | Summer |
| $95* | not available |
- Tent space rate is $105 per night during the end-of-the-year holidays, December 20 – January 1
Daily Schedule
Your course schedule has been designed by the presenter to provide a holistic educational experience, and includes course presentation time, meal times, and free time for you to enjoy the beach and the grounds and participate in the ashram’s daily programs. Lines in bold type indicate required course times.
Morning and Evening Satsang: community gatherings for meditation, chanting & teachings; sometimes a silent beach walk.
Yoga Asana & Pranayama Classes: available on outdoor ocean and bayfront platforms (beginner and intermediate levels offered twice daily).
DAY 1
6:00am – 8:00am Morning Satsang
8:00 am Yoga Asana & Pranayama Classes
10:00 am Brunch
11:00 am Ashram Welcome & History Tour (meets at Reception)
11:30 am Inauguration Ceremony
12:00 pm to 1:30 pm Course Session
4:00 pm Yoga Asana & Pranayama Classes
6:00 pm Dinner
8:00 to 9:45 pm Evening Satsang
DAY 2 FOR 3-DAY COURSES
DAY 2 – DAY 4 FOR 5-DAY COURSES
6:00am – 8:00am Morning Satsang
8:00 am Yoga Asana & Pranayama Classes
10:00 am Brunch
11:00am – 12:00pm Karma Yoga/Free Time
12:00 pm to 1:30 pm Course Session
4:00 pm Yoga Asana & Pranayama Classes
6:00 pm Dinner
8:00 to 9:45 pm Evening Satsang
LAST DAY
6:00am – 8:00am Morning Satsang
8:00 am Yoga Asana & Pranayama Classes
10:00 am Brunch
11:00am – 12:00pm Karma Yoga/Free Time
12:00 pm to 1:30 pm Course Session
2:00 pm Graduation Ceremony
Regular ashram schedule the rest of the day
All Essentials Course Sessions are scheduled for 2pm to 3:30pm from June through October.
Guest Information
Arrival and Departure
All Courses (including the Yoga Teacher Training Course): Plan to arrive the day before the course begins and depart the day after it ends.
Yoga Vacation Programs: You choose your arrival and departure dates and can attend all or part of a particular program or special event.
Room check-in time: 3 pm
Room check-out time: 11 am
Getting Here
Fly directly to Nassau International Airport. Please note: the Bahamas is an independent country and you will need a passport to travel here. Most citizens from the US, Canada, and European countries do not need a visa to visit the Bahamas (you can verify whether you require a visa to enter the Bahamas at Bahamas.com or by contacting your local Bahamian Consulate).
Please note Visitors from some countries are required to have vaccinations before they can enter the Bahamas. Please check with your travel agent or local consulate to find out if you are required to have any vaccinations before your trip.
After collecting your luggage and passing through customs, call us at +1-242-363-2902 or use WhatsApp (+1-242-426-6780), with the airport’s free wi-fi, to let us know you are on your way and we will send our boat to meet you at our dock in Nassau.
Take a taxi to our dock on Devaux St. and off of Bay street. You can pay for the taxi with American or Bahamian dollars (you can use either currency throughout the Bahamas and at the ashram). The cost of the taxi will be approximately $45 (plus a surcharge for more than two people and extra luggage).
Our boat will pick you up from our dock and take you to the ashram, a five-minute boat ride across the bay from the dock in Nassau. We will do our best to ensure that our boat meets you at the dock in a timely manner so you do not have to wait long.
Please visit the Planning & Pre-Arrival Information for more details about your stay at the ashram, including What to Bring, Internet, Money, etc.
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