Transcripts
1. About This Class: I discovered meditation in 2016 when I was struggling both at work and in my relationship, and I felt completely overwhelmed when nothing
else was helping. Meditation literally
changed my life. I felt so much lighter
and had more inner peace. Now, I would love to share
what I know with you. Hello, it's the Wong Janis here. Welcome to this
introduction to meditation. It's so good to have you here. My intention for you with
this introductory class is to give you a little taste
of the world of meditation, where you will be able to try three simple practices and use them in your daily life
for more inner piece. First of all, I'll introduce
you to the practice of breath awareness which will bring more attention
to your inner world. Second, I'm going
to take you through a guided visualization where you imagine yourself as the
main character of a story. Lastly, I'll introduce you to the wonderful world of
journaling with a prompt. This class is something
for you if you have little or no
experience with meditation. Meditation doesn't
have to be scary. All lessons can be completed in one sitting of 45 minutes. Or you can do one practice
per day if you wish. If this sounds like
something for you, I look forward to seeing
you in the class.
2. What Is Meditation?: Let's start with a brief
history about meditation. The word meditation comes
from the Latin verb meditate, which means to think, to contemplate,
devise or ponder. Humans have been
practicing meditation for thousands of years in various
cultures and religions. It's not possible to
pinpoint one actual origin. For instance, it's found in ancient Indian,
Hindu Scriptures, Buddhism, Taoism, Christianity, Judaism,
and Greek philosophy. In those cultures, religions, and philosophies, meditation
was for different reasons. Here are some of the reasons. To become enlightened
or awakened. To be connected with the divine. To be liberated from suffering, to connect with nature, and align with the universe
for intellectual clarity, for self exploration
and introspection, or to cultivate
positive emotions. Today, many people
use meditation to improve their mental and
emotional well being, reduce stress and relax. There are so many types
of meditation and it can be overwhelming if you
don't know where to start. In this class, I introduce
you to three practices. Breath awareness, guided
visualization, and journaling. Which is not a traditional
form of meditation, but it is considered
a form of meditation. I personally have chosen these practices because
I have found them useful in my personal life and through my work as
a meditation guide. I hope you will also enjoy exploring these
practices with me. If you're still curious
to learn more with me, continue to the next lesson.
3. Materials & Assignment Tasks: Now that we've understood the
background of this class, it's time to prepare
yourself for what's to come. For this class, you
will need to find a quiet space where you
won't be disturbed. All lessons can be completed in one sitting of 45 minutes. Or you can just do one
practice per day if you wish. For the first two practices, I recommend finding
a place to sit. For example, a comfortable cushion or a beam
bag with a blanket. A comfortable chair or lounge is also fine if you don't
want to sit on the floor. For the third practice, I recommend sitting
on the couch or at a table with your
favorite notebook colored pens and markers. I also recommend a good
set of headphones. Decide now whether you'll do
all three lessons at once or one per day and pause the
video to set up your space. Okay, now you are ready. It's time to introduce the
assignment of this class. There are three small tasks to complete over the
course of the class. Number one, after this lesson materials
and class project, go to the Discussions
tab and introduce yourself and share what
brought you to the class. Number two, after
practice number two, the Guided Visualization, go to the Discussions
tab and share a reflection or
thought. Number three. After practice number three,
the journaling practice. Go to Project and Resources Tab. Click on Create, Project, and share a photo
of your journal. That's it for practical matters. After this class is over, please take a moment to
introduce yourself in the Discussions tab and share what attracted
you to the class. Once that's done, you've completed the first
task of the assignment and you can go directly to the next lesson for the
first practice of the class.
4. Practice #1: Breath Awareness: This first lesson,
I'll introduce you to a practice called
breath awareness. I'll guide you to focus on
your breath and sensations, fostering a deeper connection with your body and emotions. Find a comfortable
seated position and sitting up to stay alert. Cover yourself with a
blanket if you wish. I invite you to close your eyes, allowing the outside
world to fade away. Throughout the next 10 minutes, I'll guide you in connecting with your
breath and sensations, occasionally leaving
you in moments of silence for focused
introspection. Now as we begin, open your mind to
the experience. No expectations, just
a willingness to be present in the
initial minutes. Shift your attention to your
breath without altering it. It's not an exercise
in controlling. Instead, observe
the natural rhythm. Breathe solely
through your nose, maintaining the natural
state without interference. Take note of any
sounds of the breath, like the subtle whistle
coming through the nostrils. Observe the length
of the breath. Is it long? Is it short? Acknowledge its length,
whether long or short, without attempting to modify it or making any
judgments about it. For example, wishing it was this or that or commenting on it. Avoid forcing the
breath to be different. We aim to observe
reality as it is, not as we wish it to be. Observe the temperature of
the breath as you breathe in. Observe the temperature of the
breath as you breathe out. Where does the breath
move within your body? Observe whether in the belly or chest the breath
moves as you breathe, continue to observe your own
breath without my guidance. Now, after observing the
breath for a few minutes, shift to sensing the
touch of the breath. Feel the incoming and
outgoing breath lightly touch the area around the nostrils
and above the upper lip. Don't just imagine
the sensation, actually feel the touch. Maintain this focus
on the natural flow, whether through
the right nostril or left nostril or both. Observe without interference. Continue to focus on the sensation of your
breath without my guidance. In the last few minutes, narrow down your focus
to your upper lip area. If you can't feel the breath, you may take only a
few harder breaths to increase the sensation
on your upper lip. You can actually feel it. Once you can feel it, go back to your natural breath. If you notice that
your mind is wondering too much and you lose
focus on your breath, take a few intentional breaths, slightly harder breaths, That way you will
bring your mind back to the observation
of the breath. Embrace the understanding
that the mind does tend to wonder and avoid
observing the mind itself. Instead, direct your
attention to the breath. In naturally doing so, you naturally observe the mind. Keep in mind that your objective is to feel the natural breath, Regardless of its
softness or subtlety. The aim is to be
able to feel it. This is the primary goal. Continue to focus once again on your own breath for a few
minutes without my guidance. As we conclude, start
to reawaken your body. Begin by wiggling
your left fingertips and then your right fingertips. Gradually move your toes
feeling their presence. Rotate your shoulders
gently away from your head, and gently sway your
head from side to side. Make slow, deliberate movements until you sense your
body fully awake. When you are ready,
open your eyes. The journey of breath awareness
has gently guided you, and now you return,
refreshed and present. You may go on directly to the next class for
the second practice, or come back tomorrow
if you wish.
5. Practice #2: Guided Visualisation: For this second lesson, I will introduce you to a meditation practice called
Guided Visualization, where I will guide
you with my voice. I invite you to
imagine yourself as the protagonist of the
story from scene to scene. As the story unfolds, as you start to
focus on the story, everything else around you will lose importance and
you will start to feel more at peace as your
mind starts to calm down. Let's begin. Start by taking a few moments to settle into a comfortable
seated position. Cover yourself with a blanket. If you wish, close your eyes
and begin to focus inward. Take a deep breath in
and exhale slowly. Take another deep breath in and release any tension
as you exhale. Now imagine yourself
in a serene garden. The air is filled with a
gentle fragrance and a warm, golden light surrounds you. Feel the softness
beneath you as you sit in this beautiful,
safe space. As you sit, a figure
appears before you, an angelic presence
bathed in radiant light. With the light, you
don't see their face, but you know that this
beautiful being has come to guide you through a
journey of deep healing. You see a hand extended towards you inviting
you to stand. As you take the hand, a profound sense of
trust washes over you. You know that you are safe and this celestial being is here to assist you in your
healing journey. Together, you begin to
travel through time, revisiting moments
from your past. With each step, you
are guided hand in hand and you feel
comfort and support. You realize that this is not
a trip down memory lane, but a look back on
difficult situations. As you encounter
these past memories, observe them from a distance. The first situation you
encounter is a difficult one. It is a story of rejection, One that still
stings to this day. Feelings of shame
and feelings of not being good enough come
up to the surface. It cuts deep. Even as an adult, you hear the whisper of
words of reassurance. You are perfect the way you are. Don't let the opinions and judgments of others
put you down. Continue to live your best life and show the world
that you are happy. You move on, feeling a
bit shaken by the memory, but the words of wisdom
echo within you. Continue to live your best life and show the world
you are happy. The second situation you
encounter is a story of guilt. Someone that you've hurt in your past and you haven't
forgiven yourself for it. It hurts that you did what you did even though at the time
you didn't know better. But there's nothing you can
do to turn the clock back. Now your heart feels heavy and the angel calms
your tears and says, live an honest and
truthful life. But don't hold onto
your past mistakes. Ask forgiveness and
forgive yourself. With each memory,
you start to gain a deeper understanding of
the lessons it held for you. As you comprehend the purpose
behind each experience, you feel a release and
a sense of healing. You continue this
journey through time, letting the angel guide you through the tapestry
of your life. The last situation is a story of loss of someone who you have lost and still
grieve to this day. As you process the
pain of this grief, notice how your
perspective has shifted. Grief is not loss. Grief is a sign of love. The pain begins to
transform into wisdom, and you feel a growing
lightness within. Finally, you arrive at
the present moment. You sit for a moment
to gather yourself. You look up at the angel who
smiles gently at you and says you always had the
power within you to heal. Now you can be free. Now the angel guides you towards the edge garden where you hear the rhythmic
sounds of the sea. Together you walk
to a stone beach. You stand at the water's edge, feel the cool breeze and hear the soothing waves crashing
against the stones. The angel encourages
you to step into the water with your first step. You feel the cold, refreshing water
around your feet. Each step forward brings a
renewed sense of cleansing. As you immerse your entire body, sense the weight of the past, pain and suffering
being washed away. Feel the sea purifying you. Cleansing every
part of your being. Let go of the burdens you've
carried for too long. Submerge your head,
allowing the waves to clear away any residual pain. As you emerge from
the sea, feel reborn. You are free from the weight
of your past traumas. The angel smiles once
more and fades away, leaving you in this place
of new found peace. As we gently conclude
this meditation, bring awareness
back to your body. Start by gently moving
your left fingertips. Then your right fingertips
slowly engage your toes, reconnecting with their
subtle movements. Rotate your shoulders and let your head swing gently
from side to side. Gradually expand
these movements until you feel your body
fully reawakened. When you feel ready, softly open your eyes. The journey through past
memories has been profound. Now as you return to
the present moment, embrace the renewed energy
and awareness within you. After this class is over, please take a moment to share your reflections in
the discussions tab. Once that's done, you've completed the second
task of the assignment. You may go on directly
to the next class for the third practice or come
back tomorrow if you wish.
6. Practice #3: Journaling: For the third practice, I will introduce
you to journaling, where I will give
you a prompt starter and leave you to write
freely for 10 minutes. You may find that you gain clarity as you
become more aware of your inner thoughts and feel more at ease and less chaotic. Although journaling
is not typically considered a traditional
form of meditation, it shares some similarities with some meditation practices because they involve
introspection, self reflection, and a focus on inner experiences
and gaining clarity. Get your notebook pen and
colored markers ready. You can be as creative
as you want to. You don't just have
to write words. If you want to draw,
that's perfectly fine too. I'm about to share the prompt. Once I share the prompt, I will let you write for
10 minutes to the sounds of one of my original
ambient cello pieces. The prompt is, write a list of all the things that
are hurting you right now. And write a letter
to yourself as if you were a friend
offering compassion and understanding in
the letter also offers some ways on how
you will support yourself through
these challenges. You may begin Oh. Now it's time to start wrapping
up your last sentences. If you need more time, pause the track now or rewind a few minutes after
this class is over. Don't forget to upload a
photo to the project tab. Once that's done,
you've completed the third task in
the assignment. Feel free to go directly
to the next lesson, which is a short wrap up of the class and a final few words.
7. Next Steps and Final Words: Congratulations for
making it to the end of this introduction
to meditation class. I thank you for allowing me to introduce you to the
world of meditation. In this class, we
covered three practices, breath awareness, guided
visualization, and journaling. You learned to become more
aware of your breath. Learned to go deep in
guided meditation, and learned how to
journal to a prompt. How did you feel after
these practices? Did you notice your mind
and body calming down? Take a moment to reflect and
feel whether these practices are something for you and that you can do in
your daily life. Let's quickly run
over the assignment and see what's left
to do. Number one. After lesson three,
materials and class project. Did you introduce
yourself and share what brought you to the
class in the Discussions? Tab number two. After practice number two,
guided Visualization. Did you share a reflection or
thought in the discussions? Tab number three. After practice number
three, journaling. Did you share a photo of your journal in the
project and resources tab? Well, if you have you've
completed the assignment. But just before I let you go, I do have one big
favor to ask you. If you found this
class valuable, would you please leave
me a positive review? It's not an official
assignment task, but it will help my ratings
and help more people find this class to the reviews really help me
grow as a teacher, thank you so much in advance
if you enjoyed this class, I hope that you might take time to explore
my other classes. I can recommend my class, The Healing Power of Music. 1 hour of self care with ambient cello as a
follow up to this class, which is actually a
little bit more easy going and has more
music to enjoy. You can even take that one
lying down if you liked the journaling practice and want to go into that a
little bit more. I have a seven day
journaling class called Journaling for
Grounding and Positivity. A seven day practice
with cello meditation. Music And I also have
another class setting New Year intentions with journaling guided meditation
with ambient cello music. Which is perfect
for new beginnings, like the start of a New
Year or the Lunar New Year, or your birthday, for example. If you want to find
me on other channels, the best places are Spotify,
Youtube, and Instagram. Lastly, I would just like to thank you once again
for joining me, and I wish you all the
inner peace in the world. Until next time, take care.
The Wong Janice, Where Ambient Cello Meets Meditation
