Introduction to Meditation: 3 Daily Practices for More Inner Peace | The Wong Janice | Skillshare
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Introduction to Meditation: 3 Daily Practices for More Inner Peace

teacher avatar The Wong Janice, Where Ambient Cello Meets Meditation

Watch this class and thousands more

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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

    • 1.

      About This Class

      1:30

    • 2.

      What Is Meditation?

      1:49

    • 3.

      Materials & Assignment Tasks

      1:58

    • 4.

      Practice #1: Breath Awareness

      9:04

    • 5.

      Practice #2: Guided Visualisation

      10:04

    • 6.

      Practice #3: Journaling

      12:37

    • 7.

      Next Steps and Final Words

      3:00

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6

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About This Class

Caught up in the hustle, longing for a sense of calm and inner peace, but don’t know where to start? If you’ve never tried meditation, then this is the class for you.

Join The Wong Janice, meditation teacher and cellist as she introduces you to 3 practical tools she uses in her virtual cello meditation concerts and online classes to help people calm down and find more inner peace. 

Practices:

  • Breath Awareness
  • Guided Visualization
  • Journaling

This class is especially for people with little or no experience with any meditation or mindfulness practices who would like to explore new ways to ‘get out of your head’, feel more connected to your body and emotions, in order to have more inner peace and calm in the midst of your busy life. Promise it won’t be difficult. Meditation doesn’t have to be scary! 

In this class you will learn 3 practices, starting with a simple guidance to become more aware of your breath. The second tool is a guided visualisation with nature sounds and the last technique is journaling to a prompt with The Wong Janice’s original cello music in the background.

Benefits:

  • help you connect more with your body and how you feel.
  • feel more at peace as your mind starts to calm down. 
  • gain clarity as you become more aware of your inner thoughts. 

All lessons can be completed in one sitting of 45 minutes, or if you prefer, one lesson per day over 3 days. 

By the end of this class, you will have covered 3 new practices that you can use moving forward as part of a morning ritual, or mindful moment before going to bed or just any time where you want to take space for yourself and decompress.

Meet Your Teacher

Teacher Profile Image

The Wong Janice

Where Ambient Cello Meets Meditation

Top Teacher

Hello, I'm The Wong Janice. I am a sound meditation guide and cellist based in Amsterdam in The Netherlands helping people just like you feel more centred and calm through ambient cello meditation music, virtual cello meditation concerts and now I offer video classes on Skillshare! My classes on Skillshare are mostly about journaling, meditation/mindful practices and intention setting combined with my original ambient cello music! I'm so honoured to be a Top Teacher and look forward to sharing more classes with you.

For a sample of my music, watch the video below or follow me on Spotify, YouTube and Instagram.

See full profile

Level: Beginner

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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.