Basic Meditation

Meditation Class Outline

1. Introduction (5 minutes)

• Welcome participants.
• Briefly explain the purpose of the class.
• Set a positive intention for the session.

2. Breathing Exercise (5 minutes)

• Guide a deep breathing exercise.
• Inhale deeply through the nose, hold for a moment, and exhale through the mouth.
• Repeat several times, encouraging awareness of breath.

3. Body Scan Meditation (10 minutes)

• Invite participants to close their eyes.
• Guide them to focus on each part of their body, from toes to head.
• Encourage relaxation and letting go of tension.

4. Mindfulness Meditation (15 minutes)

• Explain the concept of mindfulness.
• Guide participants to focus on the present moment.
• Encourage them to observe thoughts without judgment and return attention to breath.

5. Visualisation Meditation (10 minutes)

• Introduce a calming visualisation, such as a tranquil beach or peaceful forest.
• Guide participants through the visual experience, encouraging them to immerse themselves in the surroundings.

6. Closing Reflection (5 minutes)

• Gradually bring participants back to the present moment.
• Invite them to reflect on their experience.
• Allow time for any questions or sharing insights.

7. Gratitude and Farewell (5 minutes)

• Thank participants for joining.
• Encourage them to carry the peace of the meditation into their day.

Additional Tips:

• Use soothing music in the background if appropriate.
• Keep your tone calm and reassuring.
• Adjust timings based on your group’s needs.

Feel free to modify any sections or add personal touches! Let me know if you need further elaboration on any part.