
Meditation is a practice that can reduce stress, increase calmness, clarity, and happiness. In New York, there are many opportunities to learn how to meditate. For example, the Kadampa Meditation Center in Glen Spey, New York, offers a year-round program of courses and retreats for people of all levels. Manhattan and Queens also offer free meditation classes and concerts. Additionally, the New York Insight Meditation Center provides in-person and online events, such as the upcoming Day of Insight – A Daylong Meditation Retreat.
What You'll Learn
Free meditation classes and workshops in Manhattan and Queens
The New York Sri Chinmoy Centre has been offering free meditation classes to the public for over 50 years, with classes and workshops held in Manhattan and Queens. The centre was founded by Sri Chinmoy, a modern-day spiritual master who lived in Briarwood, Queens, for almost 45 years until his death in 2007.
Manhattan
The centre organises free meditation classes and concerts in Manhattan on a regular basis. These classes are held in various locations around Manhattan, including the Lower East Side, Midtown, Tribeca, Upper East Side, and Upper West Side. The next series of classes begins on April 23rd.
Queens
The centre also offers free meditation classes and workshops in Queens on a regular basis. The Queens meditation location, named The Oneness-Heart Centre by Sri Chinmoy, was created for the ethnically diverse community in the borough. Introductory meditation classes are offered in English, Spanish, and Bengali, and advanced courses are also available.
The centre holds 2-day meditation workshops in Manhattan four times a year and week-long meditation festivals throughout the year. They also offer free concerts of meditative music and other artistic and cultural events.
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Meditation for beginners
Meditation is a simple practice that can reduce stress, increase calmness and clarity, and promote happiness. Learning how to meditate is straightforward, and you can start to feel the benefits after just a few minutes a day.
Getting Started
First, find a comfortable spot to sit. This could be on a chair, on the floor, or lying flat on your back—whatever feels most comfortable for you. The key is to find a position where your body can feel strong yet neutral.
Next, set aside a few minutes for formal meditation. This will help you establish a routine and get comfortable with the practice. You could also try using an app, chanting, or creating a mantra to help you focus.
Meditation in New York
There are several meditation centres in New York that offer classes for beginners, including the New York Insight Meditation Center, the Kadampa Meditation Center, and the Oneness-Heart Centre in Queens. These centres often hold free classes and workshops, so you can try out different styles of meditation and find what works best for you.
Tips
Remember, there is no "right way" to meditate. The most important thing is to find a practice that helps you feel calm and focused. Meditation is a tool that can help you bring yourself back to the present moment and manage stressful situations. So whether you're running, cooking, or just taking a moment to yourself, meditation can be a powerful way to cultivate inner peace and joy.
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How to find a comfortable position for meditation
Sitting is considered the best position for meditation, as it helps keep the body awake and focused while freeing the mind from having to process information. However, the most important thing is to find a position where your body feels strong yet neutral, and you feel comfortable.
In a Chair
If you're sitting in a chair, place your feet flat on the floor, uncrossed. You can rest your arms and hands on your legs or in your lap. Try not to lean against the back of the chair, and instead sit upright with your back straight and your head and neck aligned with your spine. If it helps, you can place a cushion or folded blanket under your sitting bones to tilt your hips forward and a pillow behind your lower back for support.
On the Floor
If you prefer to sit on the floor, you can sit cross-legged or in a lotus position, using a cushion or folded blanket so that your knees are lower than your hips. If you're sitting on a hard floor, place a rug or blanket underneath to cushion your ankles. You can lean against a wall or a piece of furniture for support, and use a soft pillow behind your lower back to keep your spine straight. If sitting cross-legged bothers your knees, try stretching your legs out in front of you.
Lying Down
While sitting is generally recommended for meditation, lying down is also an option, especially if you have physical limitations or are a beginner. Lie on your back with your legs about hip-width apart and your toes relaxed out to the side. Place your arms by your body with your palms turned up. You can also place a thin pillow under your head or bend your knees to 90 degrees so your feet are flat on the floor. To avoid falling asleep, try lying on a mat or blanket on the floor instead of your bed.
Standing
Standing meditation is common in China and Korea and is useful for those who cannot sit for long periods. Stand with your feet shoulder-width apart, with your knees slightly bent (not locked). Place your hands over your belly, right hand over left, or let your arms hang by your sides. Relax your neck and shoulders, and gently raise your arms to chest height, holding your hands as if you're holding a large beach ball.
Remember, the most important thing is to find a position that works for you and helps you maintain a meditation practice.
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The benefits of meditation
Meditation has been a practice for thousands of years, with roots in Hindu, Buddhist, Zen/Chan, and Taoist communities. Today, it is a popular way to reduce stress and anxiety and improve overall well-being.
Improved Mental Health
Meditation can help manage and reduce symptoms of anxiety, depression, and social anxiety. It can also aid in coping with stress and worry, bringing calm and insight to those who feel anxious. Additionally, it can improve sleep patterns and quality, helping those who struggle with insomnia.
Enhanced Self-Awareness and Focus
Meditation helps develop a stronger understanding of oneself, aiding in personal growth and improving self-image and outlook on life. It also increases attention span and lengthens your ability to focus, improving your overall concentration.
Better Physical Health
Meditation has been linked to lower blood pressure, which can reduce strain on the heart and blood vessels, contributing to better heart health and a reduced risk of heart disease. It can also help control and reduce pain, especially when used to supplement medical care for chronic pain.
Increased Kindness and Compassion
Practising meditation can lead to increased positive feelings and actions towards oneself and others. It teaches you to be kind to yourself and more caring towards those around you, improving your overall compassion and empathy.
Accessible and Adaptable
Meditation is accessible to everyone and can be practised anywhere, without the need for specialized equipment or space. There are various forms of meditation to choose from, such as focused-attention meditation and open-monitoring meditation, allowing you to find a style that suits your goals and preferences.
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Where to find a meditation class in New York
There are many meditation classes to choose from in New York, whether you're a beginner or an experienced meditator. Here are some options to consider:
MNDFL
MNDFL has two locations in Manhattan and one in Brooklyn, offering 150 classes a week from 35 teachers. Classes are as short as 30 minutes, and the spaces are calming and bright. There are 12 categories of classes, including breath, mantra, emotions, and intention. Classes are $18 for 30 minutes, but you can get an intro month of unlimited classes for $75, and they also offer weekly "community classes" for $10.
Shambhala Meditation Center
One of the oldest meditation centers in New York City, the Shambhala Meditation Center was founded in 1971 and is devoted to the teachings of Tibetan teacher Chogyam Trungpa. They offer weekly hour-long beginner sessions on Wednesday evenings and Sunday afternoons for $10, as well as weekly by-donation public sittings three times a week. The center also hosts weekend workshops and has community groups for people who are LGBTQI, in recovery, under 40, or dealing with PTSD.
Kadampa Meditation Center
The Kadampa Meditation Center is one of the most popular Tibetan-style Buddhist centers in New York City. They offer drop-in classes for beginners, including popular evening lectures and lunchtime and after-work sittings. Classes are $15 for 90 minutes, or you can become a member for $85 per month and take all the classes you want. They also have an atrium and a downstairs meditation room that are perfect for quiet time or personal meditation.
Inscape
Inscape is a new meditation studio on West 21st Street that also offers a complementary smartphone app. The centerpiece of the studio is an egg-shaped room known as the Dome, furnished with meditation cushions and graceful wooden benches. Meditation classes come in several flavors—mindfulness, mantra, focus, and visualization—and feature prerecorded audio guidance. Sessions range from 22 to 88 minutes for $18 to $29.
New York Insight
New York Insight is an offshoot of the Insight Meditation Society in Massachusetts, which brought the teachings of Southeast Asia’s Theravada Buddhism to the United States in the 1960s and ‘70s. They offer a by-donation beginner’s orientation every Tuesday night and a variety of courses on Mindfulness-Based Stress Reduction and how to apply Buddhist principles to everyday life.
The Path
The Path is a unique meditation offering that doesn't have a physical location. Instead, it draws young people to various locations that change seasonally. Currently, it's held in a borrowed room at the Standard hotel in the East Village, featuring a panoramic view of the city. The Path was created by Dina Kaplan, the former co-founder and COO of Blip, after her success brought her to a nervous breakdown. Meditation sessions are $25.68, and they're held in a room lit with tea lights as the sun sets.
Free Meditation Classes in Manhattan and Queens
Inspired by spiritual Master Sri Chinmoy, this group has been offering free meditation classes and concerts in Manhattan and Queens for over 50 years. They also organize free 4-week meditation workshops in Queens throughout the year.
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Frequently asked questions
There is no right way to meditate. The key is to find a position where your body can feel strong yet neutral. You can sit on the floor, lie flat on your back, or sit on a chair.
There are a few places in New York that offer free meditation classes. The Oneness-Heart Centre in Queens offers free 4-week meditation workshops. Manhattan Meditation also offers free meditation classes and concerts.
Yes, there are many online resources for meditation. The Kadampa Meditation Center in Glen Spey, New York, offers free e-books on meditation and Buddhism. The New York Insight Meditation Center also offers online courses and retreats.
Meditation can reduce stress, increase calmness and clarity, and promote happiness. It can also help with depression, chronic pain, anxiety, and sleep issues.