This meditation class in Worli will help you pursue wellness better

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Repeat the word ‘meditation' twice and see how everything and everyone around you gets phased out. This is no magic trick; it's proof that the exercise can be difficult to do, especially with a million thoughts and a long to-do list in our minds. But that may be the precise reason to try meditation. Or call it by a different name, where the approach remains the same - being mindful and present in the moment. If you need a little help to get started, Therapeutic Thursdays by Mumbai-based In:ha Wellness can help. These bi-monthly classes will help inculcate a meditation practice into participants' daily lives. Nakshi Satra, founder and life and business strategist, shares, "The aim is to help build emotional and mental bandwidth to deal with life challenges."

Nakshi Satra

As these are evening sessions, the hour begins with strong breathwork to help participants centre themselves, gather thoughts and emotions, and be present before moving on to the day's subject. Every class introduces a new theme and topic that is unpacked with the help of written tools and exercises. These themes include inner child healing; manifestation, which the class will focus on since it's the start of the new year; chakras; and the power of healing to name a few. The next 20 minutes are reserved for meditation that is linked to the day's topic. The class ends with food for thought - tools and exercises that participants must use to meditate at home and continue an uninterrupted practice.

"Some of the benefits of the class include calming an anxious mind, aiding emotional breakthroughs, relaxation, tapping into high energy and making meditation a part of your daily life," Satra shares. The platform plans to schedule 24 classes in a year, with the first two taking place at Kathiwada City House, making it a great way to keep regular track of the habit through guidance.

On: January 12 and 19; 6.30 pm to 7.30 pm
At: Kathiwada City House, 69, Sir Pochkhanawala Road, Worli
Log on to: inhawellness.com
Cost: Rs 590 per class

Build your practice at home

Rachna Jain, yoga instructor, @rachnajainyoga shares three ways to conduct an ‘at -home' meditation practice.

Rachna Jain prepares for meditation in the Gomukhasana pose

1. Chanting a mantra: Sit in a quiet and comfortable place, and do nothing for a minute. It's natural to have thoughts run through your mind. Chant your chosen mantra for one minute, then sit quietly again without moving your tongue. It's okay if you fall asleep. When you wake up, meditate again for a few minutes, then lie down to rest for four to five minutes.

2. Trataka meditation with a candle flame: Keep your eyes open and focused on a point, this can be a candle flame. This helps bring energy to the third eye, making it easy to move inwards and relax.

3. Meditating with mindful breathing: The idea is to focus on the natural rhythm of your breathing. This acts as an anchor, something you can turn your attention to if you feel stressed or carried away by negative emotions.

Jain recognises that entering into a meditation practice can be difficult. Considering mindfulness is the aim of meditation, she suggests meditating with an activity. "You can meditate while you dance, paint, cook, practise yoga, do chores like washing vessels, walk and spend time in nature. At this time, focus on your breathing while doing an activity. This will also help you involve yourself completely in what you are doing," she explains, and adds, "The best time to meditate is before a meal. Slowly build your practice."

Make it a ritual

Neha Ahuja, an Ayurveda expert, shares, "When you begin to meditate, it's vital to be kind to your wandering mind. In the beginning, I recommend setting a time limit to prevent your mind from wandering and increase focus for those few minutes. You can close your meditation practice with words of kindness."

To make it a daily habit, she suggests - slow your breath and notice three objects in your surroundings, say one great attribute about each of them and think how they add value to your life. This two-minute practice can elevate your state of mind and help you be more self-aware and mindful.