Insight Timer Community

Śabda Meditation Course

Śabda Meditation is an effective stress-reducing technique that’s simple, effortless, and natural. Benefits come quickly.


4 consecutive days; 2 hours per session

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  • Experience Deep Rest

    Experience Deep Rest

    The body effortlessly experiences deep states of rest.

  • Establish in Being

    Establish in Being

    The mind begins to stabilize in subtler states of consciousness.  Through stabilization, you may experience deep rest whilst in activity.

  • Receive a Personalized Mantra

    Receive a Personalized Mantra

    Receive a personalized mantra based on your Vedic astrology (Jyotiṣa) chart.  If you have already received a mantra and would like to receive a new one, please indicate as such in your registration form.  Please also include the name of the organization from which you received your current mantra.


  • 120 min.

    Day 1

    • Instruction on technique
    • Receive your Personal Mantra
    • Meditation
  • 120 min.

    Day 2

    • Demystify mental experiences
    • Dynamics of stress release
    • Trauma
    • Dysfunctional vs. functional dissociation
    • Refining practice
    • Meditation
  • 120 min.

    Day 3

    • Mind-body dynamics of stress release
    • Introduction to “industrial-strength” somatic techniques to prep for meditation (prāṇāyāma & āsana)
    • Practical considerations and strategies for integrating meditation 2x daily into AM/PM routine
    • Meditation
  • 120 min.

    Day 4

    • Consciousness
    • Subtler states of consciousness
    • Stabilizing the subtler consciousness states
    • Long-term benefits of continued practice and next steps
    • Meditation


In this course you will:

  • Experience deep rest
  • Establish in being
  • Learn how to fit this technique into your life
  • Receive expert instruction
  • Get personalized, on-going support
  • Join a community of meditators around the world

…and much more.


I’ve already been initiated into this technique and have received a mantra. May I attend this course as a refresher?
Usually, yes; but, not at this time. In future Śabda courses with Insight Timer, this option will be made available as per usual. Please register for the next group session or sign-up for the waitlist to be notified of the next group session.

Will I have access to recordings of our sessions?

I don’t know my birth-time. May I still receive a mantra?
Yes. Please let me know in your registration or via email ( if you don’t know your birth time; and/or if the time you provide is a guesstimate.

Why are you requesting my date of birth details?
The mantra provided in your initiation is based on your Vedic astrology chart (jyotiṣa). There are various systematic methods that can be employed based on your chart, to identify a mantra suitable for you.

What if I don’t like my mantra?
It is suggested that you stick with the mantra provided for a minimum of 6-weeks. Use this time to see what effects it may be having on your daily activity before exploring another mantra initiation. After such time, you’re welcome to reach out to me with your request.


– They Say –

  • I would recommend without hesitation. Catrina is clearly genuine and obviously answering part of her calling doing this work. Her knowledge put me at ease without intimidating with too much alien speech and explained any foreign terms used in a way I can remember them. Catrina is really well spoken and has a natural humourous tone that helps me to be engaged and not put off by any stuffiness. More, Catrina's spirited delivery allowed the material to really land for me and this is the important part; I could read, and have read, books on the subject and watched videos, Catrina however made it connect quickly and enabled me to make it my own through observation and repetition.

    Stephen H.Barcelona, Spain
  • Don’t miss a chance to work with Catrina - she is an incredible teacher! I took her Śabda Meditation: Silent-Mantra Meditation Course and was blown away. She has that rare combination of being very versed in ancient spiritual wisdom while also being able to make it accessible and easy to understand. Before Catrina, I had taken a course with the TM center in NYC but it didn’t really click. Catrina helped quickly bring it all into clear view for me. I am grateful there is someone like Catrina making this type of mediation accessible to all. If you get the chance to take a course, go for it! You'll enjoy yourself, learn a lot more than you thought you would, and deepen your mediation practice.

    Ty H.NYC
  • Ty H.

    Catrina is very easy to relate to which makes it easy to learn and question anything that isn't clear.

    Christian F.Rotterdam, Netherlands
  • Christian F.

    I appreciate Catrina's knowledge, commitment and humility.

    Yvonne J.California

– About the instructor –

  • Catrina Armendariz

    Catrina Armendariz

    Meditation Instructor

    Hi! I'm Catrina and I'm your instructor.

    I'm a meditation teacher, Psychology graduate student and the founder of Napua, a virtual ashram for self-care. I have a special interest in trauma and women's health and have been practicing yoga for 32 years, teaching for 7 years and recently returned from a 2.5 year pilgrimage in India, studying full-time with my teachers.

    I’m here to enliven your innate wisdom and empower you to be of service with the tools you already have and to discover additional tools that will enhance and transform your inner and outer work, and ultimately your service in this world.

    I look forward to meeting you!