Meditation
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Step into Meditation (Meditation for Beginners)
The Foundation Course by Linda Hall. This is a short course for anyone new to meditation. It is perfect for those who have never tried or never quite got the hang of it. It is a complete intoduction to principles and practice. We hope you can join us live on zoom. No cameras or audio necessary. The videos are 10 minutes long followed by 10 minutes of journaling. A perfect start to your morning as we rise and say, not today lady, not today.
The Foundation Course by Linda Hall. This is a short course for anyone new to meditation. It is perfect for those who have never tried or never quite got the hang of it. It is a complete intoduction to principles and practice. We hope you can join us live on zoom. No cameras or audio necessary. The videos are 10 minutes long followed by 10 minutes of journaling. A perfect start to your morning as we rise and say, not today lady, not today.
1. Introduction
Linda talks about meditation and how to get the most from this course. She dispels some popular myths about meditation and provides useful tips about how to meditate.
Click here to watch the video.
Journaling prompts
-What are you hoping to gain from this course?
-Use all your senses. What are you aware of in this moment?
Extra guided meditation with journal prompt.
Positive Thinking Meditation: Endorphin Meditation with Positive Affirmations.
Click here to watch the video.
Journaling prompts
-Use all your senses. What are you aware of in this moment?
2. Approach and Attitude
Linda shows the best attitude and approach for learning to meditate.
Click here to watch the video.
Journaling prompts
1) What beliefs or stories do I hold about meditation?
Click here to watch the video.
Journaling prompts
1) What beliefs or stories do I hold about meditation?
2) How do I currently feel about the idea of sitting still with myself?
3) when my mind wanders, how do I usually respond? (Judgment, patience, curiosity..?)
3. Grounding
Linda shows how the practice of 'grounding' helps to restore physical and mental balance.
Click here to watch the video.
Journaling prompts
1) When do I feel most grounded in daily life? Think of times, places or activities where you feel steady, safe or connected to yourself.
Click here to watch the video.
Journaling prompts
1) When do I feel most grounded in daily life? Think of times, places or activities where you feel steady, safe or connected to yourself.
2) What pulls me out of feeling grounded? Notice the thoughts, habits or situations that make you feel scattered, disconnected or anxious.
3) What simple practices could I use to bring myself back to the present moment? List a few grounding tools lime breath, touch, movement or nature-that you can return to when needed.
4. Resting and Releasing Stress
Linda includes relaxation and breathing meditation techniques for releasing stress and tension.
Click here to watch the video.
Journaling prompts
1) When I give myself permission to truly rest, what happens in my body and mind?
2)What are three signs that I’m holding onto stress and what helps me release it, even in small ways?
3) If I imagined stress as something I could gently set down, what would that look or feel like for me today?
Click here to watch the video.
Journaling prompts
1) When I give myself permission to truly rest, what happens in my body and mind?
2)What are three signs that I’m holding onto stress and what helps me release it, even in small ways?
3) If I imagined stress as something I could gently set down, what would that look or feel like for me today?
5. Letting Go of What Draws You Away
Linda teaches you how to let go of distracting thoughts and focus on the present moment.
Click here to watch the video.
Journaling prompts
Click here to watch the video.
Journaling prompts
1) Notice and Name:
What thoughts, feelings, or external distractions most often draw me away from
being present? How do they usually show up in my day?
2) The Pull and the Pattern:
When I follow these distractions, what am I seeking (comfort, escape,
reassurance, stimulation)? What happens when I choose to let them go, even
briefly?
3) Releasing with Kindness:
How might I gently remind myself to return to the present moment without
judgment when I notice I’ve been pulled away? What phrase, image, or gesture
could I use as a cue?
6. Centring
Linda teaches the practice of 'centering' to increase stability and mental focus.
Click here to watch the video.
Journaling prompts
1) Returning to Centre
When you notice yourself scattered or pulled in many directions, what helps you come back to your centre?
2) The Space Between
Centering often reveals a quiet stillness beneath thoughts and emotions.
Describe what you find in that inner space when you pause and settle.
Is it peace, emptiness, warmth, resistance - or something else?
3) A Steady Core
Imagine your centre as a calm point within you - a still lake, a glowing light or an anchor.
How might life change if you made decisions or spoke from that place more often?
Click here to watch the video.
Journaling prompts
1) Returning to Centre
When you notice yourself scattered or pulled in many directions, what helps you come back to your centre?
2) The Space Between
Centering often reveals a quiet stillness beneath thoughts and emotions.
Describe what you find in that inner space when you pause and settle.
Is it peace, emptiness, warmth, resistance - or something else?
3) A Steady Core
Imagine your centre as a calm point within you - a still lake, a glowing light or an anchor.
How might life change if you made decisions or spoke from that place more often?
7. The Here and Now
Linda teaches you how to just be in the present moment through the simple sensations of the 'here and now' to calm your nervous system and clear your mind.
Click here to watch the video.
Journaling prompts
1) Anchoring Awareness
What sensations can I notice in my body right now - without judging or changing anything? (Notice temperature, contact with the ground, breath, or subtle movements.)
2) Letting the Moment Be Enough
How does it feel to allow this moment to be exactly as it is - without trying to fix, analyse, or improve it? (Can I rest, even briefly, in simply being rather than doing?)
3) Presence as Safety
Click here to watch the video.
Journaling prompts
1) Anchoring Awareness
What sensations can I notice in my body right now - without judging or changing anything? (Notice temperature, contact with the ground, breath, or subtle movements.)
2) Letting the Moment Be Enough
How does it feel to allow this moment to be exactly as it is - without trying to fix, analyse, or improve it? (Can I rest, even briefly, in simply being rather than doing?)
3) Presence as Safety
When I come into the here and
now, what shifts within me - emotionally, mentally, or physically?
(Do I feel more grounded, calm, or connected to myself?)
8. Softening the Breath
Linda explores how your habitual breathing patterns are directly connected to your physical, mental and emotional health.
Click here to watch the video.
Journaling prompts
1) When you soften your breath, what shifts do you notice in your body - even the smallest sensations?
2) How does allowing the breath to be soft rather than controlled change the way you feel inside?
3) What might it mean for you today to approach life the same way you approached your breath - with softness, patience, and ease?
Click here to watch the video.
Journaling prompts
1) When you soften your breath, what shifts do you notice in your body - even the smallest sensations?
2) How does allowing the breath to be soft rather than controlled change the way you feel inside?
3) What might it mean for you today to approach life the same way you approached your breath - with softness, patience, and ease?
9. Receiving and Releasing with the Breath
Linda explores breathing techniques for deep relaxation and stress release.
Click here to watch the video.
Journaling prompts
2) Releasing
Click here to watch the video.
Journaling prompts
1) Receiving
As you breathed in during the meditation, what did you notice yourself most needing to receive today peace, patience, energy, comfort or something else? Describe how allowing yourself to receive made you feel.
2) Releasing
What thoughts, emotions, or physical sensations did you feel ready to release with your exhale? How did it feel to let go, even if only a little?
3) Flow and Balance
Did you sense a rhythm or balance between what you were taking in and what you were letting go of? In what ways could you bring that same natural balance of receiving and releasing into the rest of your day?
10. The Wise Witness
Linda explores the practice of mindfulness, non-attachment and acceptance of what is in the moment.
Click here to watch the video.
Journaling prompts
2) Inner Compassion
3) Expanding Awareness
Click here to watch the video.
Journaling prompts
1) Observation Without Judgment
What did you notice when you simply observe your thoughts and emotions instead of trying to change them? How does it feel to witness rather than fix?
2) Inner Compassion
When the Wise Witness within you observes discomfort or resistance, how do you respond? Can you sense a difference between judging yourself and being gently curious?
3) Expanding Awareness
What shifts when you step back and view your experience from a wider, calmer perspective? Where in your life might adopting this Wise Witness view help you respond with more clarity or kindness?
11. Loving Kindness
Linda explores the practice of self-compassion and Loving Kindness. She explains how being kinder to yourself is essential for your general health and well-being.
Click here to watch the video.
Journaling prompts
1) Begin with Self
As I offer loving kindness to myself, what words or phrases feel most natural or comforting to me? (e.g., may I be peaceful, may I be safe, may I be free from inner struggle...)
2) Expanding the Circle
When I extend loving kindness to someone I care about, how does that feel in my body and emotions? What changes, even subtly, within me?
3) Universal Connection
What does it mean to wish well for all beings - including those I find difficult? How might this practice soften or strengthen me over time?
Click here to watch the video.
Journaling prompts
1) Begin with Self
As I offer loving kindness to myself, what words or phrases feel most natural or comforting to me? (e.g., may I be peaceful, may I be safe, may I be free from inner struggle...)
2) Expanding the Circle
When I extend loving kindness to someone I care about, how does that feel in my body and emotions? What changes, even subtly, within me?
3) Universal Connection
What does it mean to wish well for all beings - including those I find difficult? How might this practice soften or strengthen me over time?
12. Putting It All Together
Linda puts everything together you've learned in this course, including mindfulness, grounding, relaxation and breathing techniques, centering and loving kindness in a long meditation.
Click here to watch the video.
Click here to watch the video.
13. Short Meditation for Everyday Life
Linda includes a short meditation for day-to-day life using 'Grounding' and 'Centering' to help you feel more stable and balanced.
Click here to watch the video.
Click here to watch the video.
14. Getting The Bigger Picture
Linda includes a short, everyday meditation to help you get the 'bigger picture' to gain a sense of perspective on what is going on in your life.
Click here to watch the video.
Click here to watch the video.
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