Meditation Class: A Guide To Teaching

how to run a meditation class

Running a meditation class can be a challenging but rewarding experience. It's important to start by identifying your intention and purpose for leading the class, which will give you the confidence to move forward when things get tough. Consider who your class is for and how they will benefit from the experience. Choose a suitable time and day for your class, ensuring consistency by hosting it at the same time each week. Find a quiet, peaceful space where people can feel comfortable and decide whether to charge for the class or offer it for free. Structure your class with an introduction, a guided meditation, and a close, allowing time for discussion and connection within the group. Be sure to set the tone for your class by arriving early, playing music, and creating a relaxing atmosphere. With preparation and a dedication to your practice, you'll soon discover the joy of hosting meditation groups.


Start with a topic and discussion

When planning a meditation class, it's important to start with a topic and discussion to set the tone, expectations and focus for the experience. This can be done by sharing a relevant quote or story that has a lesson to be learned, which will help to grab the class's attention and bridge the gap between their previous activity and the upcoming meditation experience.

For example, you could begin with a quote such as "The most important moment in your meditation practice is the moment you sit down to do it. Because right then, you're saying to yourself that you believe in change, you believe in caring for yourself, and you're making it real." This quote from meditation teacher Sharon Salzberg highlights the importance of intention and commitment in one's meditation practice.

You could then lead a brief discussion around this quote, exploring what it means to each individual and how it relates to their own experiences with meditation. This discussion can be used to set an intention or line of inquiry for the class, such as exploring the benefits of consistency and commitment in a meditation practice.

Another option is to start with a story or personal anecdote that relates to the theme of the class. For example, if the focus is on stress reduction, you could share a story about how meditation has helped you manage stress in your own life. This will not only provide a relevant discussion topic but also create a sense of connection and trust with the participants.

During the discussion, encourage participants to share their thoughts and experiences. This will help to create a sense of community and engagement, making the transition into the meditation practice smoother and more focused. It is important to create a safe and non-judgmental space where participants feel comfortable opening up and sharing.

Remember, the topic and discussion are meant to provide a foundation for the meditation practice that follows. It should be relevant and engaging, allowing participants to explore their own thoughts and intentions while also providing a clear direction for the class.


Progressive relaxation

To begin, the instructor should establish a rhythm of inhalation and exhalation for the participants by silently counting: 4 seconds on the inhalation, 2 seconds at the top of the breath, 4 seconds on the exhalation, and 2 seconds at the bottom of the breath. This helps to settle the participants into a relaxed state.

Next, the instructor guides the participants to relax the area around their eyes, release their jaw, and drop their shoulders. This is an important step as it allows time for the participants' brain waves to shift from beta to alpha, indicating a transition into a more relaxed state. It is beneficial to allow at least 6 minutes for this part of the meditation, ensuring that the participants have time to fully relax and let go of any tension.

After the initial relaxation, the instructor can then guide the participants to focus on specific muscle groups, tensing and releasing each area to promote further relaxation. This can include clenching and releasing the fists, bending the wrists, tensing the forearms and upper arms, and similar movements for the rest of the body. It is important to note that participants should not strain or feel pain during these movements and can skip any areas that may be injured or painful.

Throughout the progressive relaxation technique, the instructor should encourage deep, mindful breathing. This helps to enhance the relaxation response and create a sense of calm for the participants.

By combining slow, focused breathing with the release of tension in the body, progressive relaxation is an effective technique to prepare participants for a meditative state, allowing them to fully immerse themselves in the meditation experience.


Engage the imagination

Now that your participants are relaxed and focused, it's time to guide them towards exploring their thoughts and feelings. This is the essence of imaginative meditation, where the goal is to help them contemplate and self-reflect.

Guided Imagery

As an instructor, you can use guided imagery to direct the meditation towards a specific goal or outcome. For example, you could ask your participants to imagine a peaceful place, such as a quiet beach or a serene garden. Encourage them to visualise the details of this place, such as the sounds, smells, and sensations they experience. This technique can help your participants feel more relaxed and present in the moment.

Thought-Provoking Questions

Alternatively, you can pose thought-provoking questions to stimulate self-reflection and introspection. For instance, you might ask, "What are three things you are grateful for today?" or "What is one challenge you are currently facing, and how can you approach it with compassion?" These questions encourage participants to explore their thoughts and emotions, fostering a deeper level of self-awareness.

Creative Visualisation

Another approach is to incorporate creative visualisation techniques. For example, you could ask your participants to visualise a ball of light or energy above their heads, slowly moving down through their bodies, illuminating and relaxing each part. This technique combines imagery with a body scan, helping to ground your participants in their physical sensations while also engaging their imaginations.


Storytelling is another powerful tool for engaging the imagination. You could share a story or anecdote that relates to the theme of the meditation class. For example, if the focus is on stress relief, you might share a personal story about how meditation has helped you manage stress in your life. Storytelling adds an element of creativity and can make the meditation practice more relatable and engaging for your participants.

Silence and Reflection

After providing guidance and stimuli, it's essential to allow for silence and individual reflection. This is the time when your participants can fully immerse themselves in their imaginations, exploring their thoughts and emotions without interruption. As an instructor, your role is to hold the space and create an environment that feels safe and supportive.

Remember, the goal of this step is to help your participants engage their imaginations and explore their inner worlds. By using these techniques, you can effectively guide them towards a deeper level of self-awareness and contemplation.


Be silent for a time

Now that your participants' minds and bodies are relaxed and they are ready to explore their thoughts and feelings, it is time for silent self-reflection. This is the most important part of the meditation class, as it is during these moments of silence that your participants will have the most impactful moments of the class. It is when they can explore their own thoughts, feelings, and emotions without interruption or suggestion.

Before you go silent, it is important to let your participants know that you will be quiet for a while. Say something like, "my voice will be quiet for a bit..." This way, they will be aware that you are intentionally creating space for them to go within. Otherwise, they may be waiting for your next instruction rather than using their imagination to contemplate and explore.

Allow at least six minutes of silence for your participants' brain waves to shift from beta to alpha. During this time, they can reflect on any realisations or simple recognitions of feelings that have arisen during the class.

After a sufficient amount of silent reflection time has passed, gently reintroduce your voice by saying something like, "And slowly, coming back to the sound of my voice."

Now is also a great time to ask your participants to take something away from the experience. It can be in the form of a realisation or a simple recognition of a feeling. Prompting a takeaway in this manner is important to help your audience remember the experience as they go forward and take something of value with them.

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Slowly bring the meditation to a close

After a suitable period of silent reflection, gently reintroduce your voice to bring your participants back to the room. You could say something like, "And slowly, coming back to the sound of my voice."

Now is a good time to ask your participants to take something away from the experience. This could be in the form of a realisation or a simple recognition of a feeling. Prompting a takeaway is important to help your audience remember the experience and take something of value with them.

Then, bring your participants through a progressive re-engagement with their body. Starting at the feet, ask them to wiggle their toes and roll their ankles, slowly working your way up their body and torso. They could also stretch if they like. The idea is to slowly bring them back into their body and transition them out of a meditative state and into a state of waking consciousness. This will prevent the end of the meditation from jolting them out of a deep state of relaxation, which can be harmful.

Finally, ask your participants to open their eyes. You could suggest that they take a few minutes to journal about their experience, or simply ask them to stay off their phones for at least 10 minutes. This will allow them to reflect on their experience and solidify any insights.

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Frequently asked questions

It's a good idea to start with a topic and discussion to grab the class's attention and set the tone, intentions and focus for the session. Then, once everyone is comfortable, you can move into progressive relaxation, helping participants release tension in the body and shift their brain waves. Next, engage their imagination with guided imagery or thought-provoking questions. Allow for plenty of silence, as this is when the most impactful moments will happen. Finally, slowly bring the meditation to a close, perhaps with a progressive re-engagement with the body, and ask participants to take something from the experience.

It's important to get proper training so that you can guide the class effectively. You should also decide on your intention for the class and be clear on whether you want to teach or guide the class. Teaching will involve demonstrating posture and breathing techniques, whereas guiding will spark insight, healing and self-reflection.

As the instructor, you should assume a posture of confidence, sitting or standing up straight. You can use ambient music to give participants something to focus on and to mask distracting noises. Make sure everyone is comfortable and, if online, that they know how to set up their space and camera. Throughout the class, allow for ample silence and, if in person, be mindful of the energy in the room.

Prepare and practice what you're going to say and how you will guide the class. You might start with a brief introduction and a discussion around a relevant quote or story with a lesson. During the class, remind participants what is coming next and, at the end, always have a consistent close to the practice. You could use a singing bowl and/or say something like, "Your guided meditation is complete. Let's take the energy from this guided practice and invite it into our hearts, into the centre of our being, and send it as blessings to everyone."

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