Guided Meditation Sessions.
Each INSCAPE meditation session focuses on a specific goal or intention to help you be your best self.
To get the most out of meditating, it's important have a goal or intention in mind. The Studio and INSCAPE app can help you accomplish a variety of goals.
Whether you're visiting us in the studio, or using the app at home, this tips will help you to build your practice.
Rest your hands in your lap, relax the shoulders, and open the chest. Close your eyes, soften the belly, and focus on your breath’s natural movement without trying to direct it. Your breath is what keeps you present and will guide you back when your mind wanders.
It can help to count: one breath in, one breath out, and continue through 10, then return to one again. Every time your thoughts wander, go back to one. Eventually, you’ll be able to focus on your breath without counting.
What to Expect During Meditation
Is This Working?
In your first few meditation sessions, your mind will most likely wander instantly, and often. Don’t try to prevent your mind from straying, but rather, try to bring it back to the present whenever it does. Ideally, you’ll be able to observe these thoughts and feelings and let them pass by like clouds in the sky. You may get frustrated that you can’t focus, or you may get bored and even fall asleep. Feelings of anxiety, pain or anger may erupt to the surface — know that this is all normal. Don’t try and fight them; acknowledge them and let them go. Most importantly, don’t get caught up in expectations of what your meditation experience should be. Don’t beat yourself up trying to “do it right.” The best thing you can do is observe what arises without judgment. After several sessions, you’ll notice that thoughts flow more smoothly.
Yes, It’s Working
As you continue your meditation practice and can settle with your breath, you’ll be ready to tackle more advanced meditations. For instance, with the same calm, focused attention you had on your breath, you’ll be able to target tensions in your body and release them. Eventually, you’ll be able to do the same with recurring feelings and emotions.
Reduced anxiety and more positive thoughts.
Better sleep, and more of it.
A boost in confidence, accepting yourself for who you are.
More compassion towards others, even strangers.
Sharper focus and fewer distractions.
Better resilience, especially when bouncing back from mistakes.
Mental clarity and inner calm.
Heightened awareness, within yourself and the world around you.
General feelings of happiness.
Mindfulness techniques are the practice of having open awareness in the present moment without judgement. The object of your awareness can include the five senses, body sensations, feelings or thoughts.
Mantra techniques calm an overactive mind. They are easy to learn and allow the body and mind to enter profound states of stillness. Researched benefits include less stress, anxiety, insomnia and hypertension.
Focus techniques help concentrate past outer noise and into deep calm. This practice places your attention on a single thing - your breath, a body part, or even a candle flame.
The visualization sessions incorporate visualization techniques that use your imagination to increase self-awareness, compassion, gratitude and inspire a positive outlook.
Relaxation sessions focus on relieving stress and anxiety through sound baths and breathing techniques.
Experience the power of sound to disconnect from wandering thoughts and move into profound states of relaxation. Immerse yourself in the vibration.
Lie down, relax and regenerate your body and mind. Follow the guidance as you bring gentle attention to each part of your body, letting go and recharging.
These sessions use the breath to work directly with your nervous system. Your breath can unlock deep states of relaxation and bring deep calm, perfect for unwinding after a busy day.