Meditation

About our Meditation Classes:

Meditation Classes now meet on the first Wednesday of the month at 7:30pm.  You can either use your punch-card OR place a cash donation in our donation box.  This is an ongoing class for all levels, beginners are welcome.  Drop in anytime.   

Meditation has been proven to reduce stress, increase focus and gain a higher perspective of life. Quieting the mind often leads to opening the heart and discovering a natural bliss within.  We can apply meditation and mindfulness techniques to our lives, increasing clarity, focus, peace, presence, health, inspiration and joy!  $5-$10 donation suggested and appreciated. Please check the "What's New" section on our homepage for class cancellations.  Option:  Come to our 6pm Open Level Yoga class at 6pm, and stay for meditation.  

Classes may include yogic readings, talks, Q&A and discussion, yogic chanting, mantra, mindfullness, guided and silent meditations, and meditations with a spiritual focus. Instructor Gineen is a registered nurse and certified yoga teacher. She has been practicing meditation for about 15 years, and teaching meditation for 5 years. She has a welcoming and gentle nature.  

Meditation Schedule, 1st Wednesdays, 7:30pm: 

9/6: Meditation Basics.  Learn the basics of seated meditation. We'll learn to sit, relax and use our breath to help quiet our minds. If you're interested in relieving stress, clearing the head, improving overall health, increasing focus, or deepening your yogic practice - this is a great introductory class to get you started. Beginners and experienced meditators welcome!  

10/4 Yogic Meditation - we'll start with some joyful kirtan (yogic music, singing and chanting), led by Patti.  Then be guided in yoga meditation, and spend some time sitting and quietly practicing.  

11/1 Yogic Meditation  - relaxing, reclined, guided meditation.  

12/6 Yogic Meditation - learn a special yogic mantra focusing on connecting to our inner light and letting it shine.

 

(subject to change)

Some Previous class topics:

7/5/17: Finding Freedom with Meditation.  Celebrate Independence Day with internal fireworks! What would you like to be free from--emotional distress, anxiety, physical tension, racing mind? Meditation can help. Sit with us and practice breathing to alleviate stress and balance the emotions. You will be guided through relaxation and into meditation, then instructed on breath work. We will then have some quiet time to practice the breath and to sink deeper into meditation. 

7/22/17: Special Mini Retreat: 2-5:30pm - Yoga, Kirtan and Meditation

Take a break just for you, while taking your practice to a deeper level.  Enjoy centering, joyful practices in the Shambhava Yoga tradition.  Focus on connecting to your own inner divine spark.  Opening/Welcome 2-2:15, Open Level Yoga 2:15-3:15pm,  Kirtan 3:45- 5pm (devotional, blissful yogic music, chanting and singing), followed by quiet seated Meditation 5- 5:30pm. 

8/2/17: Mindfullness Practice: walk & mindfully eating ice cream.  Weather permitting, we will practice mindful walking (to the local ice cream stand), and practice mindfully eating ice cream.  By donation.

6/7/17: Cultivating Happiness with Meditation: Learn to use the ancient art of yogic meditation to cultivate happiness. We'll practice seated meditation aimed at discovering a natural and innate sense of joy and bliss within. Instructor Gineen with talk about the experience of finding inner bliss, and how to cultivate happiness through meditation. She'll guide the class in a seated meditation, and then silent practice. We'll finish up with discussion and questions. 

May Meditation: Discovering the higher Self

February Meditations will focus on the Heart   

"Inside of you is a state of being that is totally pure and clear and at peace. The heart meditation will help you experience this state. It is from that state of clarity that all creativity flows." - Sri Shambhavanda

Join us as we discuss the ways we experience our spiritual heart, then be verbally cued through exercises involving  the breath to help open and expand the heart (anahata) chakra. We will sit quietly for 15-20 minutes while exploring what this practice can do for us. The spiritual heart is considered to be the seat of higher consciousness. 

Dec - Candlelight Meditation

For Nov/Thanksgiving:  Gratitude Exercise:

Find a comfortable seat, with a straight spine.  Take a moment to allow your body to relax, feeling grounded through the base of the body.  Let your shoulders relax.  Gently close your eyes, or allow a soft focus, perhaps on the floor a few feet in front of you.  Feeling ease in your body, let the mind quiet down, and bring your attention to your breath.  Simply notice the breath with ease, entering and leaving the body.  Follow the breath to the center of your chest, your heart chakra.  Feel a lightness and expansion there with each inhale.  Relax with each exhale.  Bring to mind a special person, place or a special something that you are grateful for.  Feel a sense of gratitude and feel appreciation and love in your heart center.  Allow that feeling of lightness, love and gratitude to expand.  You many feel a sense of inner joy bubble up.  Just be with this sense of gratitude for several minutes.  Then cup your hands at the center of your chest with fingers pointing upwards.  Continue to breath, and feel sweetness and love well up in the heart.  Let the fingers seperate, like a lotus flower opening and blooming.  Begin to raise the hands higher, and allow the palms to separate upward and outward, like a big bowl with it's base at your heart center.  Let your love, gratitude and sweetness fill the bowl, and fill your being.  Offer love and thanks upward.  As you exhale, lower your hands back to your lap.   -Thanks to Shambhava School of Yoga and Swami Rudranada (Rudi) for this exercise

10/26 Dewali celebration and Meditation - celebrate the triumph of Light over darkness! Its a big holiday in India.  There will be music, there will be sweets, meditation and fun surprises --let your light shine!

5/4 Relaxing, Reclined Guided Meditation.  Spread out a yoga mat, blankets, even a pillow & enjoy being verbally guided through physical relaxation, visualizations and breathing exercises that will help clear the mind, ease tension from the body & revitalize. Allow stress to dissolve and become centered in a peaceful state.

5/11 Shambhava Meditation & chant. We'll start off with joyful kirtan chanting, and then explore meditation techniques aimed at working though & releasing negative emotions. Anger, sadness and frustration come up for everyone. Rather than getting stopped or overwhelmed by these feelings, learn to harness the energy driving these emotions and use it as fuel for inner growth.

5/18 Meditation Basics. Learn the basics of seated meditation. We'll learn to sit, relax and use our breath to help quiet our minds. If you're interested in relieving stress, clearing the head, improving overall health, increasing focus, or deepening your yogic practice - this is a great introductory class to get you started. Beginners and experienced meditators welcome!

5/25 Ham Sam. Practice the natural breath mantra "Ham Sa". This classic, simple and profound meditation can help us tune into and recognize a pure and higher consciousness within.

April 13: Gayatri Mantra--It's spring and the days are getting longer and warmer! Sit with us as we chant the beautiful Gayatri Mantra to honor the sun and then sit quietly to bask in the glow it creates. It is said that this ancient mantra evokes the sun within us, allowing us to be illuminated from the inside out. Come and shine

April 20: Beginners Meditation: If you have never meditated and are curious, or are a new practitioner and have some questions join us this week and see what it's all about. 

April 27: Let It Go--Not just a song from a kid's movie, at the base of meditation practice is the principle of surrender. We will discuss various meditation tools for letting go of thoughts as they arise during meditation and during our day. Then we will implement them by sitting and Letting It Go

Feb 10-  Heart Chakra Meditation - just in time for Valentine's Day. 

"Inside of you is a state of being that is totally pure and clear and at peace. The heart meditation will help you experience this state. It is from that state of clarity that all creativity flows." - Sri Shambhavanda

Join us as we discuss the ways we experience our spiritual heart, then be verbally cued through an exercise involving use of the breath to help open and expand the heart (anahata) chakra. We will sit quietly for 15-20 minutes while exploring what this practice can do for us. The spiritual heart is considered to be the seat of higher consciousness. 

 
Feb 17---Medicine Buddha: This ancient and moving practice brings healing physically, mentally and spiritually to all. The beautiful chant and its rituals, including hand mudras and gazing at murtis of Medicine Buddha, cultivates well-being for us as practitioners and for those around us as well.
 
 

Feb 24---Walking Meditation: Go off cushion! We will discuss mindfulness during activity then put awareness into practice while walking at a slow pace and keeping our attention focused on the present as we move. This exercise helps us bring meditation into all areas of our lives. 

1-13-16: Murtanjya Mantra: We will chant this ancient mantra for 10-15 min then sit quietly. The vibration of this beautiful set of syllables helps us transition from one year to the next, and promotes the letting go of old habits so new things can arise.

1-20-16: After listening to a recorded lecture by Buddhist teacher Thich Naht Hahn we will sit quietly, and then discuss.

 
1-27-16: Candle Gazing: Sitting quietly with eyes fixed on the light of a burning candle has long been practiced as a means of quieting the mind, we will include breath awareness to further relax. 

Dec 16--World Peace Meditation: We will join with meditators around the world in this meditation meant to help us find peace in ourselves, then send it out to others. Combines guided with silent meditation. Enjoy our candlelit Christmas atmosphere. 

Dec 9--Rudio: We will listen to a 15 minute lecture given by Swami Rudrananda in the 1970's then discuss and meditate. The lecture focuses on circular breathing, a meditation that helps open the chakras and clear away energy blocks. 

Oct 21: Present Moment- we will discuss various techniques to increase mindfulness on and off the cushion, then we will put them into use to bring ourselves to the present as we sit quietly for 15-20 minutes. Practice being here now.

SPECIAL EVENT - Wed Sept 30th - Meditation class field trip! Instead of meeting at the yoga center, we'll meet in the Olin Theater Lobby of Washington and Jefferson College between 6:30 and 6:45pm for the Gaden Sartse Monastery of Tibet Sacred Arts Tour. The Tibetan Monks will be working on a sand mandala in the lobby all week, which will be on display. 7pm - 8:30 free lecture with the monks in the Olin Theater - World Peace and the Unity of all Religions, followed by Q&A. 

Sept 16th - today is the eve of a great celebration of Ganesha in many parts of the world. Ganesha represents helpful and strong energy, said to remove obstacles, aid in success and provide wisdom. We'll do a Ganesh Chant, some Ganesh mantra, and sit in silent meditation. 

April 29 Surrender Meditation - learn a meditation technique to help relax in the present moment, connect to our inner heart center, while letting go of negative thoughts and feelings.  

May 13 For Mother's Day: we'll honor the divine mother. We'll celebrate the many manifestations of the goddess. Through meditation we will explore her attributes within ourselves. Bring your own sacred item (picture, statue, etc) that symbolizes the feminine for you. 

May 20 Circular Breath.  Patti will start us off with some kirtan – joyful yogic chanting that helps us to center and connect deeper within.  Then we will discuss and practice a gentle Circular Breath meditation - allowing our breath to move through our major chakras, or energy centers in the body.  Breathing consciously can help open up these energy centers, allowing energy to flow within us, benefiting body/mind/spirit.

May 27 The Sound of Om: Chant with us the sound of Om and meditate on its vibration within. The sound of Om is soothing and empowering. We will chant together for 10 minutes then with verbal cuing we will sit in quiet meditation for 15-20 minutes.

3/3: Guided Meditation: Join us for an evening of guided relaxation and breathing using guided imagery and verbal cueing. We will be led through a meditation that allows us to let go of tension and create positive energy.