Monday Meditation Circle
INTERNATIONAL GROUP
WHAT IS MEDITATION?
Meditation refers to a family of techniques which have in common the conscious attempt to focus attention in a non-analytical way, and then attempt not to dwell on discursive ruminating thoughts.
It is about retraining our attention.
Scientific research shows that meditation can offer immediate benefits in terms of stress reduction, pain relief and a feeling of overall wellbeing.
Studies of meditation generally observe meditation practitioners for weeks or even months.
Most interesting is that many meditation practitioners report an immediate improvement following a single meditation session.
TYPES OF MEDITATION practices
There are different types of meditation practices.
According to the National Institutes of Health most types of meditation have four elements in common:
- a quiet location with as few distractions as possible;
- a specific, comfortable posture (sitting, lying down, walking, or in other positions);
- a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath);
- an open attitude (letting distractions come and go naturally without judging them).
Contemplation is the interior vision of the soul and the simple resting in the Heart of God. Reasoning is replaced by Intuition.
St. John of the Cross and St. Teresa of Avila describe different phases of this form of prayer.
Mindfulness Meditation is widely practised in hospitals in the US, Canada and the UK. Mindfulness is about being fully awake in our lives. It is about paying attention to present moment experience with open curiosity and a willingness to be with what is. It is a way of living.
Mindfulness-Based Stress reduction (MBSR) was created by Jon Kabat Zinn, a molecular biologist. He founded the first clinic for stress reduction in 1979 at the University of Massachusettes.
This practice blends meditation, awareness of the body and light yoga. This has been the most scientifically researched meditation practice.
This meditation technique is about opening, aligning and running energy through the chakras, our energy centres.
Blocked or unbalanced chakras may cause unwanted physical or emotional conditions. Meditation helps to maintain energetic balance.
Transcendental meditation is a form of mantra meditation developed from the Vedic tradition. The TM program is a personalised program taught individually by certified TM instructors of the Maharishi Foundation.
The practice involves two 20 min meditation sessions per day in which a personal mantra repeated several times.
This ancient meditation tradition uses concentration to intensely examine certain aspects of our existence with the intention of personal transformation.
Contemplation is practised on key existential themes such as suffering, emptiness, etc.
Mindfulness-Based Cognitive Therapy (MBCT) is a program which was developed for people who are affected by depression. MBCT blends the practice and clinical application of mindfulness meditation with cognitive therapy tools to interrupt the cycle of recurring depression.
Pranayama meditation is the practice of breath regulation.
This practice promotes relaxation and self awareness and helps to eliminate physical and emotional obstacles to re-align with the natural flow of life.
With the mantra meditation there is a focus on a specific mantra (sound, word or phrase).
Repeating a mantra allows for the subtle vibrations associated with the sound to promote positive changes: increased self esteem, more compassion toward oneself and others, etc. Mantra meditation is present in many teachings, among which the Hindu and Buddhist traditions.
This ancient Buddhist tradition is about sitting straight and simply following the breath as it goes in and out, and just allowing the mente to simply “be”.
The idea is to cultivate a sense of presence.
RR has been developed by the cardiologist Herbert Benson in the 1970s at Harvard Medical School.
It is a 6-part technique which helps calm the mind and body in periods of stress.
This form of meditation is also called Loving-kindness meditation.
Metta meditation is associated with mantra meditation in that it also involves the repetition of words or phrases to open the heart and cultivate a compassionate attitude toward oneself and toward others.
A technique which creates a sense of peace, calm and relaxation through visualizing positive images or scenes using the five senses for a more vivid experience.
This type of meditation is used to reduce stress levels, promote inner peace and improve overall mood.
MEDITATION CHALLENGES AND SOLUTIONS
Challenge: Noise is the primary distraction to meditation. It makes it almost impossible to practice. At the beginning it is important to find a quiet environment because the mind is easily distracted and every noise could move the attention toward that noise.
Solution: use earplugs, music or background music so as to focus on the meditation. Once the practice is deepened we become more able to let go of the noise and remain focused on our focal point of meditation, or even turning the noise into a new focal point.
Challenge: Many students of meditation are not sure how to sit, they feel uncomfortable and move around, which leads to distraction.
Solution: the best posture is the one that combines alertness and softness. We want to remain alert and present, so keeping the back straight is important. At the same time you don’t want to be rigid, so finding the right balance is the solution.
Challenge: Another challenging thing is about knowing when the allocated time has ended.
Solution: using an alarm clock or a timer can really help at the beginning.
Challenge: This is a common question. It really depends on each person’s needs.
Solution: Meditating in the morning will offer a more relaxed and calm day. During the day it allows for a positive break, in the evening it helps to let go of our day and finally at night time it will allow for better quality of sleep.
Challenge: It is common when we start practising to fall asleep during meditation. However if it happens frequently we can make a few changes.
Solution: make sure the posture is straight, that you haven’t eaten a full meal right before meditating as it could make you drowsy, and make sure you are getting enough sleep at night.
Challenge: Many people face the challenge of not having the time to meditate.
Solution: understanding that there are many benefits to meditation and that it will take time from your daily schedule. This is true for any activity that is good for us. Investing in something that is good for us will give us benefits in return.
Challenge: Sometimes it becomes difficult to practice regularly.
Solution: learn to accept it as something crucial for your health, keeping the mind open and peaceful to the purpose. Also, the idea of creating a daily ritual, deciding what time and where to sit for the daily practice. This creates a foundation, a daily ritual.
Challenge: The body might feel uncomfortable, the mind agitated.
Solution: being aware that meditation is a changing experience. As our life changes, our meditation reflects that movement. This is a natural part of the meditation practice.
ABOUT THE MEDITATION CIRCLE
In this ongoing weekly program you will learn tools, methods and techniques for your physical, emotional, mental and spiritual wellbeing.
WHO IS IT FOR: The program is intended for a broad range of people with diverse backgrounds, ages, interests and levels of wellbeing.
WHAT WILL IT DO FOR YOU: Helps to reduce stress and anxiety, find greater balance, harmony, energy and peace of mind, better handle life’s challenges and stressful situations.
A NOTE ABOUT COMMITMENT: To get the most benefit from the sessions, it is important to be able to participate at least for 1 month. If this is not possible for you, it is better to participate at a later time.
WHAT CAN YOU EXPECT: To meet and share your session experience with a group of people who share a desire for profound self discovery, inner healing and personal transformation.
DAYS AND TIMES:
Guided meditation for Wellbeing: Mondays at 7.30pm-8.00pm GMT+1 (Zoom). In English.
Silent Edition: Wednesdays at 7.30pm-8.00pm GMT+1 (Zoom)
The program integrates different forms of meditation: Chakra Meditation, Mindfulness Based Stress Reduction, Mantra Meditation, Vipassana, Zen Meditation, Visualization meditation, Transcendental Meditation, Metta Meditation.
No meditation experience is needed prior to taking this program. You will be guided through every step of the journey.
Book your free 30 min introductory session directly with Beatrice on your preferred date and time here:
THE MEDITATION JOURNEY
This meditation journey is unique. It is a pattern. It is a model which you are free to adopt as you like. It is not a follow-the-leader program, rather it is an invitation for you to create your own personal practice.
Beatrice holds the belief that there are an infinite number of pathways and she merely hands out a map. Each of you will travel along the map by creating your own unique pathways. We all have our own path to travel and our own reasons for the journey, but we all encounter milestones that look familiar.
As a teacher, Beatrice’s responsibility is to share who she is and what she has. As a learner, your responsibility is to choose your teachers and select what you need and what resonates from what they say.
The sessions Beatrice has developed include an abundance of information and exercises which are intended to encourage you to awaken to your own mastery- and she sees herself as that spark that can activate you into owning and proclaiming it.
THE MEDITATION CIRCLE IS FOR YOU IF:
You are satisfied with your life but feel as if there is more to it
You wish to learn tools to effectively deal with stress, anxiety, fear and pain
You want to experience a deep connection to the Divine and integrate the spiritual dimension to health, relationships and work
You are committed to your personal growth and are ready for the next level of expansion
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