How to Meditate

YOUR VIDEO GUIDES

Welcome and thank you for taking this class series!

These videos will teach you the techniques used throughout this program as I guide you step-by-step to your own twenty-minute silent meditation practice. The four (approximately) forty-minute videos are meant to be watched in sequence, one-per-week, followed by a week of practicing each meditation technique daily according to the ideas presented.

Each week builds upon the prior, so take your time and give yourself permission for these ideas to take hold.

Your presence and a little willingness are all that is needed, enjoy!

PART ONE: INTRODUCTION AND BODY SCAN

In this introduction, we discuss meditation as a practice; exploring proper posture, attitude and more. You will be led through a body-scan meditation which becomes the basis for your first five minutes of daily practice.

After this module, please practice the body scan meditation for five minutes daily.

PART TWO: EXERCISES FOR THE MONKEY MIND

After a brief recap of Part One, we explore some techniques that can help to steady the mind before we begin exploring the less-structured and open meditations in the final two lessons. This module provides the basis for your second five minutes of mediation.

After this module, practice daily five minutes of the body scan meditation from Part One, followed by five minutes with one of the exercises described here in Part Two.

PART THREE: WATCHING YOUR THOUGHTS

Many people believe that they cannot meditate because they can’t stop thinking. Meditation is not about stopping thinking; it’s about becoming present to your thoughts and learning that those thoughts are not you. Part Three of this series finds us starting to move away from techniques as we learn to nurture the part of you who is able to observe your thoughts without judgement. This module is the basis for your next five minutes of mediation.

After this module, your daily practice begins with five minutes of body scan from Part One, then five minutes of a structured technique from Part Two, and then finishing with five minutes breathing and observing your thoughts as described here in Part Three.

PART FOUR: WORKING WITH YOUR EMOTIONS

If you practice long enough, you will eventually discover that meditation can release emotions that have been consciously or deliberately blocked from your awareness. Learning to sit with, allow, and process these emotions is a major step towards rediscovering your True Self. Part Four of our journey talks about working with emotions and walks you through the first steps in the process.

After this module, your daily practice begins with five minutes of body scan from Part One, then five minutes of a structured technique from Part Two, and ten minutes breathing and observing your thoughts as described here in Part Three. During those ten minutes, you may feel emotions like, joy, peace, unease, boredom, anxiety… When that occurs, use the process described here in Part Four. If the feelings move through, return to breathing mindfully and observing your thoughts.

DESCRIPTION

Meditation is a process of turning inward through mindful breathing and observation to discover the true nature of your being. Meditation practice awakens trust that the wisdom and compassion that we need are already within us. Meditation helps us to know ourselves: our rough parts and our smooth parts, our passion, aggression, ignorance and wisdom.

The style of meditation taught here can be classified as “Calm Abiding Meditation” or “Mindfulness Meditation” as is often taught by Zen practitioners like Pema Chodron, Thich Nhat Hahn or Jack Kornfeld.

In this four-part series, The Living Room Studio founder, Joe Iadanza teaches you how to meditate step-by-step as you work your way, incrementally, to a 20 minute silent meditation practice.

These four (approximately) forty-minute lessons are meant to be done in sequence, one-per-week, followed by a week of practicing meditation with the ideas presented. Each week builds upon the prior, so take your time and give yourself permission for these ideas to take hold.

Ultimately, we are asked to let go of all techniques as we sink more and more deeply into being itself. However, that vast space of being can be hard to connect without a solid foundation, some presence, and confidence built by practicing tested techniques first.

Thank you for listening and enjoy!

Much Love, Joe Iadanza

This program was originally presented online in partnership with United We Om, a non-profit on whose board I serve. UWO has brought yoga and meditation to over 15,000 people of all ages and backgrounds in trauma impacted communities since 2015. For more information, visit UnitedWeOm.org.