In beginner meditation classes, you can expect me, (your meditation teacher) to cover foundational practices that are accessible and suitable for those who are new to meditation. Here are some common types of meditations that are often taught in beginner classes:
- Breath Awareness Meditation: This practice involves focusing your attention on the natural rhythm of your breath. You observe the inhalation and exhalation without trying to control or manipulate it. It helps develop concentration and brings a sense of calm.
- Body Scan Meditation: In this practice, you systematically bring your attention to different parts of your body, starting from the top of the head and moving down to the toes. It cultivates a deep awareness of bodily sensations and promotes relaxation.
- Loving-Kindness Meditation: This meditation focuses on cultivating feelings of love, kindness, and compassion towards oneself and others. It involves silently repeating phrases or well-wishes to foster positive emotions and develop a sense of interconnectedness.
- Mindfulness of Thoughts and Emotions: This practice involves observing thoughts, emotions, and mental states as they arise without judgment or attachment. You develop a non-reactive awareness of the mind’s activities and cultivate a sense of spaciousness and clarity.
- Walking Meditation: Rather than sitting, walking meditation involves bringing mindfulness to the act of walking. You pay attention to the sensations in your feet and legs as you take each step, practicing present-moment awareness while moving.
- Guided Visualisations: Guided visualisations involve following my instructions to imagine specific scenes or objects. It helps to cultivate relaxation, focus, and creativity while engaging the mind’s visual capacities.
- Sound or Mantra Meditation: This practice involves focusing on a particular sound or mantra, such as chanting “Om” or listening to calming music or nature sounds. It can help bring the mind into a state of deep relaxation and concentration.
- Body Sensation Meditation: This practice involves bringing mindful attention to the physical sensations in the body, such as tingling, warmth, or tension. It helps develop a deeper connection with the body and cultivates present-moment awareness.
- Counting Meditation: In this practice, you count your breaths or repetitions of a specific phrase or mantra. It serves as a focal point to anchor the mind and enhance concentration.
- Open Awareness Meditation: This meditation encourages a spacious and non-directed awareness of whatever arises in the present moment. Rather than focusing on a specific object or sensation, you observe the flow of experiences without judgment or preference.
- Progressive Muscle Relaxation: This practice involves systematically tensing and releasing different muscle groups in the body. It promotes relaxation and body-mind connection.
- Gratitude Meditation: This meditation focuses on cultivating a sense of gratitude by reflecting on and appreciating the positive aspects of your life. It helps shift attention towards the blessings and joys that often go unnoticed.
- Body-Scan Breath Meditation: Combining elements of breath awareness and body scan, this practice involves systematically moving attention through the body while simultaneously noticing the breath. It deepens both body and breath awareness.
- Candle Gazing Meditation: This practice involves softly gazing at a candle flame or a flickering light source. It enhances concentration and provides a visual point of focus for the mind.
- Non-Directive Meditation: In this approach, the emphasis is on allowing the mind to settle naturally, without attempting to control or manipulate thoughts. You simply observe the stream of thoughts as they arise and pass.
These are just some examples, and I may introduce other variations or techniques depending on the class. The focus of beginner classes is generally on building a strong foundation in meditation, developing mindfulness skills, and establishing a regular practice routine. Between the meditation experiences, we can discuss what came up for us. I will also talk about the history of the meditations, the benefits to the particular meditation and the research behind the meditation, along with other topics related to wellbeing.
