Start Meditating Today - An Introduction & Simple Guide | Catrinel Girbovan | Skillshare

Start Meditating Today - An Introduction & Simple Guide

Catrinel Girbovan, Process Improvement Consultant PhD

Start Meditating Today - An Introduction & Simple Guide

Catrinel Girbovan, Process Improvement Consultant PhD

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4 Lessons (31m)
    • 1. Introduction

    • 2. Benefits, Misconceptions and FAQ

    • 3. Guided Meditation for Overwhelm

    • 4. Conclusion and Class Project

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About This Class


Take the class and you'll be automatically enrolled to win a $25 Amazon gift card! Giveaway runs through October 19th, 2018!

Unless you've been hiding under a rock you've probably heard of meditation already! But if you're not yet meditating this class is here to demystify all misconceptions and convince you that meditation is for YOU! 

The class includes a Guided Meditation for Stress and Overwhelm which I filmed while on location in Hawaii, hope you enjoy!

If you suffer from STRESS, ANXIETY, LACK OF FOCUS and/or general OVERWHELM, know that meditation CAN help in these areas and many more. 

Qualification Requirements

NONE! Meditation only requires time and consistency, ANYONE can do it!

Want to turn MEDITATION into a DAILY HABIT? 

Take my class on Creating Habits That Stick - A Step-By-Step Guide

Meet Your Teacher

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Catrinel Girbovan

Process Improvement Consultant PhD


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My Story 

I am a Performance and Process Consultant. Having first earned a PhD in Experimental Psychology, I rely on scientific evidence to bring you emerging trends, methods that work and resources that can help you create and live your dream life.

I currently help my clients create more balance in their lives by making positive changes and letting go of limiting beliefs in their personal lives and/or in their careers. I take a proactive approach by guiding people in tweaking their beliefs and habits in order to find joy and fulfillment in their everyday lives. 

 I believe every single person has something to offer and teach to the rest of th... See full profile

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1. Introduction: it is said that it is better to conquer yourself than to win 1000 battles. That's meditation is all about finding calm within yourself, finding calm within the chaos, being able to be in a rhythm with your heart and your bread, and to feel every sensation in your body and to know that nothing else matters. Except this moment. That's the beauty of meditation. It grounds you. It has a way to bring you back to what matters most, which is present moment. There's this misconception that meditation is about causing your thoughts, when in fact it's about pausing to observe the stream of your thoughts in real time, without judgement nor expectations. 2. Benefits, Misconceptions and FAQ: welcome to this introduction to meditation. Class meditation is something that we hear a lot about these days, and rightfully so. Although it's been around for a long, long time, it's regained popularity because of the benefits that have been noticed and associated with it. Now, meditation at its core is one of the best ways to just read ourselves of daily stresses and to better cope with anxieties. And that's something that research supports. People that meditate tend to show and report less stress and feeling less overwhelmed. Being more self aware, they've also been shown to be more compassionate towards themselves and others as well. A show more kindness and overall, be more grateful for the things that are going well in their lives. Now, in a more physiological aspect, meditation has been shown Teoh boost our immune response, decrease our perception of pain as well as delay age related memory loss, which is very, very interesting and in a more, um, business related productivity's e related. Since that's what most of my classes are about, what meditations been shown to help us be more attentive, increase our focus and booster creativity as well as work better with others, so there's a lot of benefits, a lot of research that supports the benefits of meditation. There have also been quite a few misconceptions with regards the meditation, and I think this dates back to just the old perception of, well, meditation WAAS, and we tend to associate that to Buddhism and discern religions, and we tend to tie it as a spiritual and religious practice. Now I'm here to tell you it can be those things, but it doesn't have to be. You can turn meditation, so what it needs to be for you. Another misconception is that you need to be sitting during for long periods of time in a weird position that makes us uncomfortable with your eyes closed and miss out on other things in life. Now there are two parts to this misconception. Number one, the Who has time for this aspect. I'll tell you who has time for it. People that make time for it. People that prioritize this practice will make time for it and therefore will never complain that it's something that all they have to dio. It's something of the enjoy doing, and it's something that the reaping benefits from that are visible and significant enough to want to pursue the practice. The other thing is, you don't have to sit still for hours on end to reaping benefits from meditation and research supports. This anywhere between 5 to 10 minutes has been shown to be on effective meditation practice . Now let's move on to some of the frequently asked questions with regards to meditation, I would say that one of the most common questions is How long do you need to meditate for consistency trumps quantity in that meditating for five minutes daily is more beneficial than meditating for an hour once a month. And I think a lot of people can agree with this. Meditation is a practice, as the name implies. Therefore, you will need practice to learn to sit still, toe right out that discomforts in your body as you sit still for a longer period of time. Time wise, it doesn't really matter. I would say that if you begin by meditating for five minutes on a day to day basis until you're ready to increase that duration, you are more than a beginner meditator. You're fine, you're well on your way, so continue with that. Or start off with that and gradually increase your meditation time as you see fit. Consistency in those case trumps quantity. Now the other thing that people wonder about is, Do you have to keep your eyes closed? You have to get into that posture that we tend to imagine when we think of meditation, which is cross legged, eyes closed, hands facing upwards on your knees. Do you have to? No, I think you can already anticipate my answer. You don't have to do that. You can do whatever feels more comfortable to you. However, here's some suggestions. The reason we sit in an upright position is one to protect her back. We don't want to be in a bad posture for her back. And to prevent this from falling asleep, you're gonna notice that meditations of very, very relaxing state. And it's possible that if you were to be lying down, you'd fall asleep now, even standing up or sitting up, I've So we've been guilty of falling asleep, went extremely exhausted. So again these air mawr guiding principles you don't have to follow everything to a T. You do. One works for you when it comes down to the actual cross legged position again. It's a comfortable position that may not seem the most intuitive at first, when your first crossing your legs and sitting for a prolonged period of time, even five minutes, might seem like forever for someone that does not do that regularly. I remember when I first started, my lower back was hurting, as well as my, uh, my legs were falling asleep. There are all kinds of things going on that would not allow me to actually focus on my breath. But over time I learned to ride out those discomforts, and over time they disappeared. And it's not something that I worry about anymore. So if that is very comfortable at the beginning, know that you can always readjust your position or sit on an upright position on a chair if it's more comfortable to you. So practice and work with what, uh, you find fits you and makes you feel more comfortable. Next step. Do you have to keep your eyes closed? Yes, and no. Again. What works for you? If you feel like you can maintain focus better when your eyes are closed, then keep them closed. If you feel like me and the few times where I've had a bit too much coffee and I'm extremely jittery and my eyelids or just not not comfortably sitting closed. It's too jittery. In those times I found that focusing my eyes on something calming or one object can help meditate. And so I found that focusing my gaze towards something like a flame from a candle burning has been incredibly calming, soothing and also easy to maintain. Focus on. You don't want to have your eyes open and staring at a very, um, dynamic background, I would say, because I would defeat the purpose and wouldn't make concentration very, very hard to maintain on your breathing while meditating. So again see what works for you. You're going to hear me say that a lot, but I just want Teoh get rid of all those fears that I know a lot of people have about having to maintain these very rigid principles with regards the meditation when in fact none of that is further from the truth. You can make meditation fit you and your lifestyle. Same goes for when you should meditate. You're gonna hear people recommended before bad or first thing in the morning or honestly, if you could do it first thing in the morning. Great. If it works best that you do right before bad, that's great as well. And if he could do it both times even better, see where you can fit meditation in order to help ease into creating it into turning it into a habit. I would say that's where you should aim for now. Should you use background noise or ambient music or anything like that, you're gonna notice that during my guided meditation, I added some music. I found it very calming when I'm listening to a guided meditation, Uh, when I meditated without any guiding voice, I prefer nature sounds. I tend to gravitate towards rainfall as a very suiting background noise because it helps block out anything that might be going on outside or in my environment again. You don't have to. You might be fine meditating in silence. I just find that it helps me focus a little bit better. So again, experiment with that ambient music. Nature sounds, whatever works for you. For those of you that have taken any of my other classes, you're going to know that I tend to focus on productivity as a main focus of my classes. And not only that, but the methods that I talk about, our methods that not only have been scientifically proven to be effective at improving productivity or at helping us be better versions of ourselves but these air methods that I've tried and tested myself. And I'm here to tell you that the same goes for meditation. I'm not here to talk about meditation because it's trendy or everybody talks about it. It's actually a practice that I've incorporated as a solid part of my routine for the last 2.5 years. Now I'm gonna be honest and say that that first year was very, very sporadic, and it was very up and down with meditation. I was struggling. It wasn't something that came easy to me, but I certainly saw the benefits and maintaining such a practice. And so a year and 1/2 ago, I committed wholeheartedly to turning this into a habit and making it as second nature as anything else I do on a day to day basis. And so it's something that I've stuck with for the last year and 1/2 and I've practiced daily. So I want you to know that I'm coming to you, talking about it and recommending it, not because it's something that everybody else does. It's because it's something that I've seen benefit me and I think can benefit you as well. So give it a chance. I think that's the only thing I can ask of. You give it a chance and see how you feel afterwards. Okay, so let's begin. Alright. So I've created this guided meditation that I would call a guided meditation for overwhelmed and daily stresses. I'm hoping that by the end of it you feel a little more relaxed if I can get you to feel a little more relaxed and mellow and breathing more regularly and deeply. But then I think my job here is done as an intro to meditation class. Get comfortable and enjoy 3. Guided Meditation for Overwhelm : welcome to this meditation about overwhelmed. This meditation is about making a choice, to seek all that overwhelms us and then consciously making a choice to let it all go and welcome positive energy and word. Instead, our minds love to dwell on negativity, and because of that, we must make a conscious effort to no longer allow the negativity to influence our emotions and physical being. With such awareness, we can defuse the negativity. Instead, we're gonna bring love and gratitude and positivity toe our lives. We have the power to choose how much we allow our thoughts to influence us. So let's begin by making a choice right now to let go of all that is weighing us down. Now let's get comfortable in a sitting position. Let's start by closing her eyes and begin by bringing all our awareness toe are breath. Take a deep breath in exhale out. Bring your awareness at this very moment. Feel the ground beneath you. We're gonna take this time to connect deeper with ourselves by slowing down. Take another D breath in exhale as you inhale feel the coolness of the air entering your nose and the warmth of the air. As you breathe out, pay attention to the sensations. Inhale gently. Exhale slowly, become aware of any tension in your body and choose to release any of that tension. Start with your face your forehead. Allow your eyes to feel heavy and relaxed. Relax your job your neck. Give yourself permission to rest As you inhale and exhale. Allow your body to melt into the ground. Allow your hands to be relaxed as the arrest on your lap or on your knees. Notice the rise and fall of your belly as you inhale and exhale. Allow yourself to enjoy this present moment. I know that each breath is a new moment and we'll never be like the one before it. So allow yourself that this sect each inhale and exhale. Breathe and free out down home in is now part of the past. So remember that you are in charge of your present and you can choose what you do with each breath. Now you're gonna notice that as you begin your meditation practice, your focus will sometimes drift from your breath to other thoughts that come into awareness . Worries bounds. I think the trouble us don't get frustrated this is completely normal, simply acknowledged that the thoughts are there but choose not to label them for further into Iraq with, um instead, when you catch yourself drifting, simply come back to your breath. Take a deep inhale and long exhale. Continue to focus on your breath, and I will join you at the end of her meditation. No, no, we are now approaching the end of our meditation. I want you to become aware of the power that you hold over your thoughts and know that at any time you can choose the let go of anything that is weighing you down. Each new breath is a new opportunity, and you're not a slave to your thoughts. So far. Any point during the day you feel overwhelmed. Remember that you can grant yourself and find calm within by using your breath by taking a deep breath in in the long exhale out. Now slowly bring back awareness your physical self, Michael, your fingers and your toes and bring your attention back to the room you're in and slowly open your eyes. Thank you so much for joining me on this guided meditation and have a wonderful day 4. Conclusion and Class Project: Welcome back. I hope you enjoyed the guided meditation. And I hope you're all feeling just a little more relaxed and sleepy. Perhaps. I know that's something that happens to me. Hence why I tend to meditate in the evening for the class project. I have thought long and hard about this. And originally I was gonna ask you to commit to meditating daily for a certain period of time. And then I thought that that was just beyond the scope of all meditation is about. I can't ask you to do it if you feel like this is something you want to incorporate into your life as a daily routine that I strongly encourage you to. And if you feel as though you struggle with incorporating a new habit into a routine that I encourage you to watch my class on habit Formacion, step by step guide on how you can do that. And it works very well with implementing a meditation practice. Now back to the actual project. So what are you gonna have to do? Well, meditate. Meditate. Share your story. Let me know how you feel. Meditation has changed your life. If it has or what has it brought to your life that you didn't have before? Are you more appreciative? Are you more grateful? Do you see yourself as more open to experiences? More mindful of day to day life. So go ahead, share that with me. If you want to share a picture of you yourself meditating. That's great. I would love to see that. But overall, I really just hope you have got something out of this. And lastly, if I may make a suggestion, you can always download the class so you can listen to it offline. And you can always re listen to the guided meditation whenever you want. So how do you know you've actually meditated this whole time? Well, here is a quick checklist. Um, again, this is not meant to be anything. Don't take this too seriously, but basically, if you feel as though you're breathing has become deeper, more regular, your body's more. Relax. Your facial muscles are relaxed. You feel good. Then you probably have been meditating. One of the ways that I know I've had a very good session is when I find myself in the present, not wanting this moment to end, just enjoying myself so much sitting there and being so appreciative of having that moment to myself. I'm I would say, If you feel close through that or anything like that, then you're most likely meditating and you're well on your way. So remember no judgment. I would say that is the number one rule with meditation. Don't judge your thoughts. Don't judge yourself. Don't get upset with yourself. If your mind strays, it's enjoy the journey. Just enjoy it, and the more you do it easier is gonna become. And remember, it's a practice, so keep practicing.