Meditation 101 Presented by Chi-Motion
Meditation is an ancient practice that has been used for thousands of years to cultivate awareness of the present moment and foster inner peace. By incorporating daily meditation, individuals can connect the body and breath, ultimately leading to a sense of inner harmony. This class will provide various forms of meditation giving attendees a sample of how meditation can assist them to achieve peace.
We will practice, stillness, moving meditation, Yoga, kirtan, sound immersion and end in stillness again.There are numerous physical and neurological benefits to meditating on a regular basis. Some include reduced stress, improved focus and concentration, emotional regulation, better sleep, decreased anxiety, enhanced self-awareness, increased compassion and empathy, lower blood pressure, pain management, boosted immune system, increased creativity, and spiritual growth.
Vipassana - Stillness
Vipassana, which means "to see things as they truly are," is one of the oldest and most revered meditation practices in India. This technique focuses on achieving self-transformation through deep self-observation and insight into the nature of the mind and body. Rooted in the teachings of the Buddha, Vipassana has been passed down through an unbroken lineage of teachers, preserving its transformative power from ancient times to the present day. The goal is to cultivate awareness of the present moment and gain insight into the nature of the mind.
Exercise: Sit eyes closed, focus on our breath and practice holding a few different objects of thoughts. Inhale healing thoughts, exhale ones that don not serves us then reverse taking the wounds of the world in and exhaling healing thoughts.
Tai Chi (Taiji) and Qigong - Moving Meditation
These ancient moving meditations focus on breath, posture, grounding, relaxation, and concentration. The first known written reference to Tai Chi appeared over 3,000 years ago. The philosophy states that everything is composed of two opposites that are entirely complimentary and in perpetual balance known as Yin and Yang. While performing movements in Tai Chi and Qigong you find yourself performing a dance following a pattern dictated by your breath. Exhales are associated with male or yang movements like pushes while inhaling are associated with female or yin movements like pulling back. The focus is on the flow of healing energy that is cultivated by coordinating your breath and physical movement.
Exercise: Perform some simple qigong postures and a short opening taiji sequence. Qigong posters include Monk Holding a Pearl, Embracing the Moon, Lifting Water, Prayer Wheel, etc. Do a very short sequence connecting the movements with the breath.
Yoga
Yoga literally means "unity," and it is far more than just a series of physical postures. It is a philosophical practice deeply rooted in the Vedic scriptures, particularly the Bhagavad Gita. The Bhagavad Gita, often called the "Song of the Lord," takes place on a battlefield and presents a dialogue between Lord Krishna and the warrior Arjuna. In this dialogue, they explore profound teachings about the nature of the soul, the purpose of life, and the three main paths of yoga.The central takeaway from the Bhagavad Gita is that we are not merely our material bodies, but rather eternal souls temporarily residing within them. When the body dies, the soul moves on to a new rebirth in a different body.
The text describes three distinct paths of yoga:
Karma Yoga: The path of selfless action, where one performs their duties without attachment to the results.
Bhakti Yoga: The path of loving devotion to a higher power, cultivating a deep, personal relationship with the divine.
Jnana Yoga: The path of knowledge, focusing on the pursuit of wisdom and understanding the true nature of reality.
While the physical postures practiced in yoga are called asanas, yoga as a whole is not just a physical exercise. It is a holistic lifestyle, encompassing principles of mindfulness, self-discipline, and spiritual growth.Exercise: Perform an alternating nostril breathing exercise and a couple of standing asanas.
Kirtan - Chanting / Mantra Meditation
Around 500 years ago, Sri Lord Chaitanya Mahaprabhu was recognized as the final incarnation of Lord Krishna. At that time, the Maha Mantra—also known as the Hare Krishna chant—was being recited in temples. Sri Chaitanya brought this powerful mantra to the people, believing that everyone should engage in devotional singing of Krishna's name to experience its transformative benefits. Devotees of Bhakti yoga believe that chanting the Maha Mantra creates a direct connection to the pure love of Lord Krishna. Some chants are done in a call-and-response style, as in Bhakti yoga, while others resemble a sing-along, as seen in the Sikh tradition. The ultimate aim of this practice is to use repetition to quiet the mind, transcend ordinary thought, and reach a state of pure consciousness.
Exercise: Listen to the Maha mantra being chanted then doing it with the group as a call and response. Begin with each line being repeated then work to include all the lines.
Sound Immersion - Sound Healing
There are many sounds that can bring a sense of peace and tranquility. Whether it’s a favorite piece of music or the soothing tones of nature, sound has the power to help us relax. Sound healing, in particular, is a beautiful practice where you typically lie or sit comfortably, often with a pillow supporting your neck. Instruments like chimes, gongs, singing bowls, flutes, rain sticks, and gentle percussion create vibrations that deeply affect both the mind and body, fostering a calm and peaceful experience. This healing effect extends not only to those receiving the sound but also to those playing the instruments.
Exercise: Sit or lay down while the sounds are played and give people the opportunity to play the instruments for others.
Sleep
Many of us engage in a form of meditation daily without even realizing it. When we lie down and relax before sleep, we naturally enter a peaceful state that leads us into slumber. Each person has their own unique way of transitioning into this restful state. For example, my brother-in-law falls asleep the moment his head hits the pillow. As for me, I use a visualization technique to help me drift off—much like counting sheep. I imagine myself playing a sport or activity, like disc golf, which I've played on over 400 courses. I pick a course in my mind, and by the time I’ve "completed" the first three holes, I’m already asleep.
Exercise: Sit eyes closed, practice lower diaphragmatic breathing and visualize our unique version of counting sleep. Begin by using some of the qigong postures we have learned.
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