Practice with Us!
There are many benefits to meditating with others. Meditation generates inner peace and the ability to connect with yourself at a deeper level. When you sit with others, it can be powerful to influence one another in a community setting.
Benefits of Meditating in a Group
There is power in numbers and creating intentions. Coming together with a shared intention can have profound impacts on our lives, our communities, and our universe.
“Meditating in a group is very powerful,” says Gabrielle Bernstein, New York Times bestselling author and motivational speaker. “The shared intention of the group elevates each individual. When one or more gather with the intention to heal and grow, great shifts can occur. The group’s collective energy has a massive impact on the world.”
People have been coming together to set positive intentions for years. From Gandhi's non-violent movement against discrimination and toward harmony that freed hundreds of millions with the simple intention of peaceful action; to the diverse community meditations and prayers for peace after 911 that continue annually on September 11; to flash mob meditations, where spontaneous participation in sudden bursts of collective silence draws attention to communities globally.
No matter the size or scope of the group meditation or intention, the idea is to plant seeds—big or small—for a better world. Group meditations can also help you:
Mindful Meditation at YogaSchool Noord
Every Tuesday evening 19.00 - 20.15
Nachtegaalstraat 157 (ingang via Havikslaan 20-22)
1021 EZ Amsterdam Noord
Practice on Your Own
Find a good spot in your home or apartment, ideally where there isn’t too much clutter and you can find some quiet. Leave the lights on or sit in natural light. You can even sit outside if you like, but choose a place with little distraction.
At the outset, it helps to set an amount of time you’re going to “practice” for. Otherwise, you may obsess about deciding when to stop. If you’re just beginning, it can help to choose a short time, such as five or ten minutes. Eventually you can build up to twice as long, then maybe up to 45 minutes or an hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more.
Take good posture (see instructions above with actor Sandra Oh above) in a chair or on some kind of cushion on the floor. It could be a blanket and a pillow, although there are many good cushions available that will last you a lifetime of practice. You may sit in a chair with your feet on the floor, loosely cross-legged, in lotus posture, kneeling—all are fine. Just make sure you are stable and erect. If the constraints of your body prevent you from sitting erect, find a position you can stay in for a while.
When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.
This article also appeared in the April 2014 issue of Mindful magazine.