Such meditations should be approached with respect and intelligence, and developed gently over time. Contact your favorite yoga studio to see if they would be willing to offer their space at an off-peak time, when no classes are scheduled. We’ll send you content you’ll want to read—and put to use. No, but being that it’s a beneficial practice, you may well find that the more you do it, the more you’ll find it beneficial to your life. Instruct them that they can take a break after 5, 10 or 15 minutes, to stretch their legs and then restart again. In part 2 of this series I will discuss the final phase of the class which is where they will learn and practice the meditation technique(s) you have decided for them. Read More. If you’re hosting the meditation gathering or regular session at your yoga studio, ask the studio owners to put it on the schedule so students can easily find out about it if they want to join. Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. A study has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions.
In part 1 I will go over the Orientation and Warm-up phase, while in part 2 I will discuss the “Work” phase.
Below is how these come sections together to form a great class, and a transforming experience for the students. Sage and incense are a great addition to meditations, but make sure no one is allergic or negatively affected before introducing scents to the group or cranking up the A.C. Pray for peace and love on Mother Earth, and peace and love in everyone’s heart.
Even if you only come back once, that’s okay. The intermediate or advanced meditators, There are lots of tips on this website regarding meditation practice, which will really help you be a better teacher and meditator, so be sure to check them out as well. “I find it’s important to value and honor your own practice and trust that those who need it will come to you.” If those close to you know you have a meditation practice, chances are they’re curious what that means, and might want to find out. Below is the approach I use in structuring the meditation or gentle yoga classes I teach. During the long deep breathing phase though, I do try to give the details for the class structure and guidelines for doing the yoga, breathing exercises and meditation that is to come. There are many benefits to meditating with others. Here now are details for the items above. Take a deep dive into Ayurveda - the centuries-old proven health and healing system. Tuning in to their Higher Self and the Universal Energy. This series is in 2 parts. Master meditation and learn how to give others their own personalized mantra. Have everyone bring something special with them to place at the altar, whether a photo, a letter, a book, or a stone. So there you have a very detailed and comprehensive guide on how to teach a meditation class. Other places to look for good yoga for meditation exercises and sets are from the following collections: In part 1 of this series on teaching a meditation class. This tuning in you should also do prior to doing your personal meditation practice as well. Breathing exercises (pranayamas) to get their energy going. A right way to meditate? An in-the-moment exercise for confronting the nagging voice in your head.
I tell them, I will demonstrate each exercise, which after observing they do with their eyes closed. A 20-minute bedtime practice to help you stay settled and less caught up in your thoughts, as you fall asleep. Everything you need to live a life in total balance from the authority in well-being. It is though often fun to practice meditation that require group chanting or other such meditation as well. They might not be able to sit for this long, so be gentle with them. How do I find a meditation instructor? See Beginner’s Guide to Yoga Practice and Guidelines for Pranayama Practice for more information on this topic.
Mindfulness can be practiced solo, anytime, or with like-minded friends. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. Group meditations can also help you: If you’re interested in leading a group meditation, the first step is to decide where you’ll host it. As you spend time practicing mindfulness, you’ll probably find yourself feeling kinder, calmer, and more patient. It’s often been said that it’s very simple, but it’s not necessarily easy. When you begin to practice it, you may find the experience quite different than what you expected. A brief mindfulness meditation practice to relax your body and focus your mind. You can either decide on a theme up-front and invite people to the "Group Meditation for 'Peace'” or 'Healing.’ Or you can decide on a shared intention together, once the group has gathered. This is not just great for getting their back, hips, neck, shoulders, etc warmed up, but this set heats up the cerebro-spinal fluid which runs through the spinal cord.
Compassion is always a good place to start, as it means something unique and important to everyone. In addition, I am usually pointing out cushions, mats, water, etc to newcomers as well. Create a Facebook Event: Take a few minutes to post an event on Facebook, and invite the friends you think might be interested in joining. So at the end of class, relax, sit back and allow the students who want to ask questions to do so, other students can stay for this period, or leave if they want to. If you have a longer class, and have 40 minutes or more for the meditation phase, then I suggest breaking up this phase into 2 (20) minute meditation session, but giving the option for advanced students to continue right through the entire session. [I have consolidated part 1 and part 2 of this series on How to Teach a Gentle Yoga and Meditation Class here in this one document. It has been refined over the years, and the classes using this structure have been thoroughly enjoyed by the students. All breathing is done through the nose, unless otherwise instructed. Basic Yoga Poses | Yoga Positions for Beginners. Meditation generates inner peace and the ability to connect with yourself at a deeper level. I will be uploading such unique meditations as well to the website and you will of course find them added to the Free Online Guided Meditation E-book. Offer meditation pillows, chairs, or couch space … or suggest they bring their own with them. Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others. Coming in the very near future, Mastery of Meditation and Yoga is going to offer a complete multi-media Online Meditation Teacher’s Certification Program, and as part of that project, is this article series which is going to teach you how to teach a meditation or gentle yoga class. “I have a beautiful altar with crystals, candles, and images of my guides and teachers.” She recommends dedicating a space to your inner life within your home and making it somewhere you want to spend time. In general, the class structure is as follows: In general, the safety and practice guidelines are the following: If you are not able to cover all of the above, don’t worry, you can continue to instruct them in the Warm-up phase as well. Teach and Practice a Meditation Technique: The whole reason for the class is for the students to learn and practice meditation with you. Jon Kabat-Zinn leads this heartscape meditation for deep healing of ourselves and others. As I mentioned, this series is going to be a part of that training program and is one of the last few pieces of the puzzle needed to bring that course online. Keep in mind that this is A LOT for a beginner. Results will accrue. As the students file into the class, I make sure the early ones move up and near to where I sit, as for some reason students always tend to keep more of a distance from the teacher than they need to.
Specially be alert when meditations require students to hold their breath, host difficult mudras (hand/eye positions), or require body locks. Zen Zafus work best here. Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.
The first section I will call. These shifts in your experience are likely to generate changes in other parts of your life as well. What happens when you do that, even after just a few minutes, is you begin to pause and start to focus. Meditation generates inner peace and the ability to connect with yourself at a deeper level. Do pranayama that prepares the mind for meditation.
In general, you are going to only have time for about a 20 to 30 minute session. This concept extends to group meditations as well: create an alter as the central point of the meditation.
Are there more formal ways to take up mindfulness practice? Seattle Seahawks Coach Pete Carroll, assisted by sports psychologist Michael Gervais, talks about coaching the “whole person.” As writer Hugh Delehanty illustrates, players learn a blend of mindfulness, which Gervais calls tactical breathing, and cognitive behavioral training to foster what he calls “full presence and conviction in the moment.”. Try these 4 practices this week: This practice can help reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills. A simple practice to help kids take some time to notice what has gone well and see what happens next. This tuning in you should also do prior to doing your personal meditation practice as well. Unlike a yoga class, I spend much less time in this phase of the class, than I do for a yoga class.