6 week hybrid Meditation Course in Berlin

Meditation course in Berlin

We all need to find ways to touch base with our Self regularly. In this six week course we will look at different aspects of meditation and learn how to create our own practice.

How does the Berlin Meditation Course work?

Each class will consist of:

  • an introduction explaining the aspect of the meditation we will look at that day
  • short stretching session to move the body before we sit in stillness
  • 20 minute guided meditation on the topic
  • space for questions and comments (optional)
  • this class is both live on a Thursday and online for the whole of Saturday. The 20 minute meditation remains online till the following Saturday so that you can practice it daily throughout that week.

Berlin Meditation Course Topics:

  • Lesson One: Realizing we are Lost in Thought
  • Lesson Two: Detaching without Repressing
  • Lesson Three: Use the Door that is Here: Introducing RAIN
  • Lesson Four: Sticky Thoughts- what lies underneath?
  • Lesson Five: Identifying deep held beliefs and understanding their power
  • Lesson Six: What is the Here and Now.

For Whom?

This meditation course is open to everybody, from complete beginners to advanced students.

What to bring?

Mats, blankets and chairs are provided at the studio. If you use a meditation cushion or bench when you meditate, then please bring that with you.

Sitting in stillness can be taxing on the body. Check out our “Designing your own meditation posture” workshop where we spend two hours explaining what small tweaks you can make to your posture so that the posture fits your specific needs.

When?

Every Thursday 8pm starting on September 15th to October 20th, 2022.

Duration: 45 – 60 minutes.

The recorded version of this class will get streamed on Saturdays. The 20 minute meditation will stay available online for the whole week.

Price

55 euro for the 6 classes

Where?

English Yoga Berlin Görlitzerstr. 39 – Berlin

How to Sign up?

Write an email to pinelopi (at) englishyogaberlin (dot) com

About the Teacher:

Beginning her yoga journey in 1999, Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain.  For the last decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin. Currently she is deepening her knowledge through Leslie Kaminoff’s Yoga Anatomy Course,  David Moore’s “Injury-free yoga” applying the Alexander Technique postural alignment to all yoga poses and is studying with Jorg Asshof to become an Alexander Technique teacher.  Her workshops and retreats are inspired by Tara Brach‘s teachings.

Tips for starting your personal meditation practice

meditatorOne way to describe meditation is that it is to experience what is happening, like we’re watching a film, rather than like we’re the protagonists. To witness with detachment. And then, behind the stream of impressions, you discover the one that is witnessing. It’s like coming home.

There’s very many meditation techniques, from all parts of the world and times of history. One of the most popular is to just sit quietly following the free-flow of breath. Although some meditations use movement, many of the best meditation practices for beginners rely on sitting completely still.

Today, with phone apps like Headspace, endless amount of guided meditations in YouTube, audio files, books, etc., it is not too difficult go get into meditation. These learning and practicing aids are good and useful, but there’s no substitute for the direct guidance of a teacher, and the inspiring energy of a group of meditators sitting around you.

Once you choose a method, and maybe a class or a group of friends to meet regularly with, you may want to set a few minutes of each day to “come to yourself”. Having a daily (or semi-daily) meditation practice, as short as five minutes, will simply change your life. You’ll be wondering how you lived so long without it.

Here’s some things to consider if you want to try it out at home. Think of it as an adventure, an exploration of the inner landscape. Each day, you sit for a few minutes to go into another dimension for a little tour.

  • Find a suitable space, away from disturbance or too much activity. Make yourself a little corner for you and your meditation.
  • Find a suitable time. The best time can only be determined by you. Maybe link your meditation practice with another activity that you must perform each day (do it either before or after that activity).
  • Set a timer, so you don’t have to think about it, but also so that you meditate just the amount of time you decide.
  • Do it on a fairly empty stomach.
  • Do it without caffeine or sugar highs.
  • Consider your pose. If you sit on a chair, don’t lean against the backrest and have your feet flat on the floor. However you sit, have a straight back and, most importantly, be comfortable. When your body distracts you often from the meditation, then you know is time to review your pose.
  • Remain still. The stillness of the mind is easier achieved and maintained when we don’t move the body. The simple act of being still (not acting) activates the parasympathetic nervous system.
  • Set an intention to be there. Just a decision that you will be engaged in the meditation; for example, that you will be present (if you tend to daydream) or alert (if you tend to doze-off). Make it positive.
  • Come to the meditation without expectations. But if you do have expectations, then be aware of them and how they influence you.
  • Keep a journal. It is a great tool to chart your journey and keep your meditation in perspective. Don’t use it to analyze, evaluate or judge your meditation, simply note your experiences and insights.
  • If you ever combine your meditation with other yoga practices, do them in this order: yoga poses, breathing exercises, relaxation, meditation.
  • Breathing exercises, specially Nadi Shodana, are an excellent complement to meditation and will give you a deeper experience if you practice them before.
  • When you end the meditation, move slowly and mindfully.  But don’t try to hold on to the meditative state.  Just be natural and engage life fully. 

At English Yoga Berlin we host Tantric meditation courses.  Stay tuned for the next one, or send us an email to find-out more.  All of our Hatha Yoga, Vinyasa Flow and Tantra Yoga classes include the meditative deep relaxation Yoga Nidra, or a similar guided relaxation.  See our schedule for details.

Coming Out of Yoga Nidra

Elegance and Shadows by Fern

Yoga Nidra is a powerful technique, evolved by Swami Satyananda Saraswati from ancient tantric scriptures. To those who have practiced it, Yoga Nidra is experienced as a deep relaxation. But, although this method induces complete physical, mental and emotional relaxation, it is much more than that.

In the Tantric tradition, Yoga Nidra is viewed as a Pratyahara method; a way to turn our awareness away from the external impressions. During the process, our consciousness is constantly moved through images, symbols, states, and different parts of ourselves. In this way we are led to fully and consciously experience these internal objects, making the mind more flexible and able to deal with impressions.

But due to the deep state of relaxation and meditation in which the mind is plunged during Yoga Nidra, it is important that we come out gradually from the practice. Passing too suddenly from the deep state to waking consciousness could temporarily jolt the mind and produce unpleasant feelings of irritation or even headaches.

Most of your Berlin yoga classes include some Yoga Nidra at the end of each practice. We feel that this is a great way to end a class filled with active asanas, breathing and other meditative techniques. But it is very important to closely follow the instructions for ending the practice; gradually moving the awareness outwards and opening to the sense stimuli. We recommend listening to the sounds, feeling the tact of the floor or clothes against your skin and opening your eyes very slowly before you look around. Before you do anything else, it’s good to experience your surroundings: the room, sounds, light, people, objects; everything around you, as a whole. This will ensure that you receive the maximum benefits from the practice and are able to transition back into the rest of your day.