Meditation for Everyone | Hannah B. | Skillshare

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Meditation for Everyone

teacher avatar Hannah B.

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

5 Lessons (19m)
    • 1. Meditation week 1 intro

    • 2. Week 1 what is mindfulness?

    • 3. Week 1 benefits of meditation

    • 4. Week 1 how do i stop thinking!?

    • 5. Week 1 guided meditation

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About This Class

This course will introduce you to a series of meditation and breathing techniques to help you relax and feel more present. 

The course will include a series of meditations that you can return to as often as you like. It will also include journaling prompts, discussions of mindfulness and more. 

Week 1

- What is mindfulness?

- What are the benefits of meditation?

- How do I stop thinking!?

- Guided meditation

Week 2

- Noticing 

- Types of meditation

- Pausing when you feel overwhelmed

- Guided meditation

Week 3

- Benefits of Quiet

- How meditation can help you sleep

- Breathing techniques

- Guided meditation

Week 4

- A written meditation

- Sit and know you're sitting

- Walking meditation

- Guided meditation

Meet Your Teacher

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Hannah B.


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1. Meditation week 1 intro: Hello and welcome to your meditation and mindfulness. Cole's My Name is Hannah, and I'm a yoga teacher and writer from the northeast of England, and this cause is designed for anybody who would like to try meditation and mindfulness for the first time. It really is for absolutely anybody. When you're practicing meditation, you can choose to sit wherever is comfortable. Some of the meditations on the coals are even walking meditations. You don't need to be sitting across like it. See, you don't need to be in an uncomfortable position, but it is generally but to practice in a position that you won't fall asleep. Although I do enjoy lying down meditation sometimes, but just making sure that you're not gonna kind of drift off to sleep. Once you begin to practice, you might decide just to Sorrento a sofa. Keep the soles of the feet flocked to the earth. Don't cross the legs. You might get pins and needles. I'm just being nice and upright and a left throughout the practice throughout the coals. And even while going to be looking at a number of different meditation practices in this first week, we're going to be thinking about what, exactly? Mindfulness is what meditation is. And do we really need to actually stop thinking when we meditate, some hope into the bunks? And what's those little preconceived ideas that can actually put people off meditation? And then we're going to try our first guided meditation. So each week on this cause I'm going to be talking you through a guided meditation. I do this a lot with my York classes, and I find that particularly foot begin as it's easier to start meditating. If you have somebody talk you through, at least to begin, and then you start in reducing small amounts of silence. Well, quiet within the world's ever quite silent. And then, in Week two, we're going to begin to think, think about different types of meditation you might find the warning type of meditation works better for you than others. You might enjoy them all. Just haven't opened. That open mind is we practice these meditations in Week three while going to be thinking about how meditation can help you to sleep. I'm a terrible insomniac. I have been for years, and I found meditation to actually be life changing when it comes to my seat, Andi, in our final week of this calls. But going to be looking at a written meditation so I find gentlemen, is a really helpful mindfulness practice. And I would even argue that at Times Journal in is a full of meditation. Where then going to do some walking meditation advice. How you can and started here is that in your everyday life, and we'll finish up with one final, slightly longer guided meditation for you to enjoy. If you have any questions, you can find me in the comments on this course, and I hope that you enjoy on happy meditated see in the next video. 2. Week 1 what is mindfulness?: so in week. Well, we're going to start thinking about meditation and mindfulness. But to begin, what exactly is Mindfulness? You probably heard of mindfulness because it's been all over various lifestyle and exercise magazines all over the Internet, everybody talking about the benefits of mindfulness. But it can be a little bit confusing to kind of pin down. What, exactly mindfulness is now. Mindfulness isn't just meditation. We all going to be focusing on meditation in this cold. But mindfulness could be pretty much anything. All it means is that you're living in the present moment. So when we've become anxious, upset, worried, we can start to really think ahead into the future to things that we have little control over in this moment. And this could really start to stress us out. We will start to worry about things are 10 20 years in the future, maybe even further. And it can also go the other way where we start to worry about or feel embarrassed about things that happened in the past, thinking that what if I could change this? I wish I could change that when in reality we have no control. The past is already gone. Mindfulness is really about trying to live in the present moment, focusing on the here and now you, in this moment bright here and having a little bit of appreciation for the good things in the present moment, worrying about things we would maybe like to change in the past, or the fact that would prefer to be in the past or wishing our lives away in Russian ahead to the future. So mindfulness is just about being in the present moment and not allowing our minds just out playing tricks on us. And the reason mindfulness is so beneficial is it. It starts to produce anxiety, stress and would be just become more relaxed in our everyday lives. Yes, mindfulness combi meditation, sitting on a morning or evening and meditating and it had kind have fantastic benefit. Mindfulness is more than just meditation. Now, why monks, Buddhist monks, etcetera are so successful at mindfulness and staying calm is because they don't just practice it When they meditate, they practice it in their everyday lives so we can do all sorts of things mindfully so we can just sit mindfully setting up toll. Being aware of the fact that West sitting here in this moment, we're gonna also cook a meal. Mindfully really taken out time, cutting the vegetables, making a really lovely meal, enjoying smiles, enjoying the taste of the food. Whatever it may be, there's a whole host of things that we can do. Mindfully. We can walk within, leave al phone or home. Really pay attention to nature. Pay attention to the sound of each stack, Really mindful walking crafts ought painting whatever it may be. Could be mindful, for example, may be sitting mitten. That's really mindful, cause you have focused on that one activity in the present moment. Read in a book focused on this. Each word focused on the story. It's mindful, really anything can be mindful, so long as you're focused on that one thing in that one moment. And the reason that mindfulness is so beneficial is that it just stops our minds from going to things that we can't control, whether that's the past, the future, things that are happening elsewhere in the world, that we don't have any control off. And it's not about burying our heads in the sound. It's about making sure that rather know mine spiral into things we can't control were able to focus on the things that we can in the present moment, and this will give you more energy because you're not wasting energy worrying. And it will also give you more headspace to do things that are worthwhile because your mind isn't busy worrying about things that you can't do anything about anyway. Mindfulness is different for everybody, just as our yoga practice or anything like that is different to individuals, your mind is your minded, unlike anybody else's. So what works for me might not work for you on What I find is that meditation can benefit everybody honestly believe that even if it's just one or two minutes a day. But by finding ways to be mindful, when we're doing things that we're doing anyway, it means that mindfulness becomes accessible to everybody. So I would encourage you to stop meditating every day, even if it's just 30 seconds to a minute. But also think about how you could be mindful in the things that you're doing anyway. Will you leave your phone a home medical for a walk on, put it on silent, where you make a meal and really focus on what you're doing when you're making that meal. Just think about it. Started to introduce mind for this India one day, so you don't have to worry about meditating for 10 20 minutes a day. You can start off small and slowly. You'll find that as he become more mindful, the meditation also becomes easier. 3. Week 1 benefits of meditation: So what? All the benefits of meditation. I'm sure that you've had many people talking about the fact that meditation has changed their lives, but sometimes it can feel a little bit too good to be true. So I want to talk a little bit about my personal experience of meditation. So I am a yoga teacher, and I've been practicing yoga for about six years, and I started meditation around the same time. They do tie in quite nicely together, although you don't have to do one to do that over. No, for me, I really struggle to sleep. I was very anxious, Andi. I was struggling a lot with my health, and I found that meditation helps me to relax in the moments that I could get that night sleep or if I wasn't sleeping and there was no chance I was going to sleep. Instead, I could meditate that I would get a rest even if I wasn't getting sleep. But also in those moments that calls us all anxiety, that way we can stop from happening. They have to happen things like doctor's appointments. Or maybe you know, a stressful journey to get somewhere. Something happens at work. We can't avoid those things, but meditation could help us to deal with them. So, for example, say you're waiting for a doctor's appointment, the overly worried about and you might if you are not being mindful, sit there thinking about all of the what is making the problem bigger and bigger as human, that something horrific is gonna happen. And really, what benefit have you gotten from that very little all you've done this kind of work yourself up into any even greater sense of anxiety and stress. Now, if you would be in mindful what you would think is, I don't know what's going to happen. I can control what's going to happen, and what will be will be easier said than done. I know. So what you might start to do is focus on the breath just simply noticing your own breath. And you might even know us that you've been holding onto your breath holding it in because he was so stressed. We often do this without realising. We'll start holding our breath. So then you'll start to breathe fully. Take a nice full inhales a nice full exiles and instantly your whole body will start to relax. All the things you might do is focusing on your feet on the earth. So just flattening the soles of the feet to that and just thinking about the fact you can feel your feet pressing down into the earth sounds so simple by even sound a little bit silly. But just noticing why you are in this moment can help you to feel a little bit calmer. So those are some of the practical ways in which meditation can help in our everyday lives have also been plenty of studies to prove. The meditation does help to reduce the stress hormones in the body, to give us a great A clarity of mind, that we're able to get more work done also, really, really positive benefits for meditation. 4. Week 1 how do i stop thinking!?: now you might be sitting that thinking. This all sounds great. What? How do I stop thinking now, for many people would think that meditation is actually stopping the thoughts altogether, Sitting in silence with nothing going on in your mind and just sitting there, the minutes, hours, whatever it may be without a single thought going through your braid. I don't know about you, but that just sounds like an impossible task. It's just not something that I can dio. I don't even think when I'm asleep that I don't have thoughts in my mind. So how do we meditate? How do we kind of stopped our thoughts If we have a busy mind now, the truth is that meditation isn't actually about stopping. I was thinking That's a huge misconception that many people have about meditation. Instead, it may be about slowing that that trail of thought slowing it down. So you're not frantically building up into you more and more anxious thoughts. You can also simply be noticing what you're thinking about and beginning to change the way that you think can also be about offering your mind and alternative to any of that anxious thinking. You've been doing. So use guided meditations such as a body scan meditation, where we focus on different parts of the body and by focusing on those different parts of the body, were not thinking about the things that make us anxious. We can also use the breath. So we're thinking about the inhale and we're thinking about the Exhale. But instead of thinking about the things, but I think she's about within gig in him exhale. We could also focusing on sounds on what we can here in our own home. So I'm not trying to create a really silent atmosphere. Instead, we use the sounds as a way to be more mindful. So please don't feel anxious that you need Teoh Stop thinking and that meditation is a few because it's impossible to stop thinking. That's not what meditation is about it all. It's a complete myth, and there's loads of way that you can meditate even if you have a really busy mind 5. Week 1 guided meditation: so Anneli through with Week one of this meditation course, and so far you learned about mindfulness and what meditation really is. So I want to put all of this in a practice and do our first guided meditation now. To begin, I would recommend getting into a comfortable seats you consider in across legacy. If that's comfortable, you can have your back leaning against something. If that's more comfortable for you, you can have the legs out in front. You can sit on, see you a silver. You can lie down if you're sure that you will policy now, we're not going to be here for ages while just going to begin with a guided meditation and will last a couple of minutes and then we'll come back into the room. There's not going to be any sitting in complete silence for any time during this first week . On each week, the meditations will get a little bit longer. So when you're ready, get nice and comfortable and will begin. So I'm going to begin with a short guided body scan and meditation. As I explained earlier in the course, this body's gone. Meditation will just give you something to focus on so that you're less likely to think about other things. If your mind does drift, Teoh other thoughts during the practice. Don't worry. Simply notice when that your thoughts have drifted and then bring yourself back to the guided meditation that coming back to the guided meditation is really weather. Work happens. So don't worry about you, so to begin, come to come to a nice, comfortable seat. If you are across life, you might want to place the hands on the knees. If you're lying down, then you might have the soles of the feet flat to the earth with a bend in the knees, just to help you stay a little bit awake, and then we all going to close the eyes. Now, if this is your first time meditating, you might feel a little bit awkward closing the eyes. But you're any role in your at homes. I don't worry about it. If you really find that difficult, and you can just lower the gays look just ahead of you at the end of your sitting up. If you're lying down, you can just gently look open to see life. Whatever feels most comfortable I'm not going to begin by taking a nice full inhale through the nose. No full exhale, and then just allow yourself to breathe normally for a few rounds of breath. Just noticing that inhale on the exhale, you might find that you begin to make each inhale a little longer on each exhale a little longer, and with each of thes breaths, you become a little more relaxed. Perhaps now you allow the eyes to close. Perhaps your whole body begins to relax into the If your mind is still busy, just seeing if you could let go of those thoughts and focus just on the breath. If there any sounds in the background not worrying about them, you might notice them and then come back to the breath. When. Then you're going to bring your awareness to the old feet so you don't need to move the feet and just going to bring your west there So it's just sitting. You might notice the feet touching the you're lying down. The soles of the feet might be on the as all the heels. It's not moving the feet, but just noticing any sensations. They warmed my cold just noticing how they feel, then guide the awareness higher to the hands so they might be placed on the knees. They might be lying either side of the body onto the just really notice how the hands feel . They warm but the cold, the comfortable, any tingling, any sensations Just taking a moment he has. You really noticed what the hands feel like and then bring the awareness to the stomach. And once again, you can focus on the breath here, noticing how the stomach rises with the inhale fulls with exhale rises with the inhale and fools with the Exhale guide your when it's higher to the chest. Once again, notice saying what it feels like when you inhale and exhale. Noticing any sensations. I think I had the awareness to the Jewell activity noticing. If you've been clenching the teeth, you might give the jewel little wiggle. Separate the tea. I was noticing any sensations in the mouth when Andrew all the awareness to the eyes. If the eyes are closed, noticing any light on the eyelids, noticing what the eyes feel like taking one more full inhale long exhale and then gently blinking open the eyes, taking out time. Maybe give the fingers and toes in a little while ago, coming back into the room. Just take a moment to see how you feel on. Then you can just go about your day and I'll see you next week. Take care.