By: Cara Hutto
In a culture built on productivity and outputs, the constant influx of information, responsibilities, and noise leaves little room for stillness. But each of us has the ability to access a deep sense of relaxation and serenity through meditation. This ancient technique, rooted in simplicity, invites you to pause, breathe, and reconnect with your inner self.
Meditation is more than just a self-care trend—it’s a timeless practice that has been helping people cultivate awareness for thousands of years. Whether you’re seeking to reduce stress, enhance focus, or simply find a moment of stillness in your day, mindful meditation offers a path to inner peace that’s accessible to everyone.
The history of meditation
Meditation has a rich history that dates back over 5,000 years. Originating in ancient India, meditation was initially practiced by Hindu and Buddhist monks as a way to deepen their spiritual understanding and achieve enlightenment. Over time, the practice spread to other parts of Asia, including China and Japan, where it became integral to Taoist and Zen traditions. In the West, meditation gained popularity in the 20th century, especially during the counterculture movement of the 1960s, and has since evolved into a widely accepted tool for mental and emotional wellbeing.
Today, meditation is practiced in various forms across the globe, from traditional religious practices to modern mindfulness techniques. Despite its many variations, the core principles of meditation—awareness, presence, and mindfulness—remain consistent, offering practitioners a way to cultivate inner peace and clarity.
What is mindful meditation?
The goal of mediation is to pay attention to the present moment with a sense of judgment-free curiosity. Unlike other forms of meditation that focus on chanting or visualization, mindful meditation centers around the simple act of noticing your thoughts, feelings, and sensations as they arise. The practice encourages you to observe your experiences without getting caught up in them, allowing you to develop a deeper awareness of your mind and body.
Mindful meditation can be practiced in various settings, whether you’re sitting quietly in a room, walking in nature, or even completing everyday activities like eating or washing dishes. The goal is not to empty your mind but to create more space between your thoughts and your reactions, creating a long-lasting mindset of calm and clarity that can permeate all areas of your life.
A beginner’s guide to mindful meditation
Starting a meditation practice might seem daunting, but the key is to let go of any judgment or perfectionism. Meditation is dedicated time for you, and only you. Carve out even just 5-10 minutes to simply sit with yourself, and remind yourself for those few minutes, you have no responsibilities or worries. Here’s a step-by-step guide to help you begin.
1. Find a quiet space
Start by finding a space in your home or outdoors where you feel comfortable and free from distractions. It doesn’t need to be completely silent, but the environment should allow you to focus. Consider using a cushion, a yoga mat, or even a chair to sit on. Creating a dedicated meditation spot can also help signal to your mind that it’s time to practice.
2. Get comfortable
Sit in a position that feels both relaxed and alert. You can sit cross-legged on the floor, in a chair with your feet flat on the ground, or even lie down if sitting isn’t comfortable for you. The key is to find a posture where you can remain still and focused without strain. Keep your spine straight but not rigid, and rest your hands on your knees or in your lap.
3. Set a time limit
Especially for beginners, it’s helpful to set a time limit for your meditation session. Start with just 5 to 10 minutes a day. As you grow more comfortable with the practice, you can gradually increase this time to 20 minutes or longer. Setting a timer can help you stay focused without constantly checking the clock.
4. Focus on your breath
Close your eyes and begin to focus your attention on your breathing. Notice the natural rhythm of your breath—the way the air feels as it enters your nostrils, fills your lungs, and then leaves your body. You might also focus on the rise and fall of your chest or the expansion and contraction of your belly with each breath. Don’t try to change your breathing; simply observe it as it is.
As you settle into your breath, take a moment to scan your body from head to toe. Notice any areas of tension, discomfort, or relaxation. This can help you become more aware of the physical sensations that arise during meditation and can deepen your connection to the present moment.
5. Notice your thoughts
It’s completely natural for your mind to wander during meditation. As you breathe, you’ll likely notice random thoughts popping into your mind. Instead of trying to push them away, simply acknowledge them and let them pass, returning your attention to your breath. You might even label them as “thinking” and then gently return your focus to your breath. Remember, the goal isn’t to stop thinking altogether, but to observe your thoughts without getting caught up in them.
6. Reflect on your practice
After your meditation session, try to reflect on your experience. How do you feel physically and mentally? Were there moments of stillness or restlessness? Reflection helps you become more aware of your progress and can encourage you to continue your practice.
Developing a meditation practice takes time and patience. It’s normal to experience days when your mind feels particularly restless or when sitting still feels challenging. The key is consistency. Try to meditate at the same time each day, whether it’s in the morning, during a lunch break, or before bed.
ONEYOGAHOUSE's meditation offerings
At ONEYOGAHOUSE, we believe in the power of meditation to transform lives, and we weave various concentration techniques into many of our classes. In The Therapeutic ONE, we guide students into a Yoga Nidra meditation after a gentle slow flow with restorative postures to encourage a profoundly healing and deeply restorative state.
We also offer two-hour sound meditation sessions called The Still ONE, held weekly on Fridays and monthly on the first Sunday. These workshops blend ancient techniques and modern practices to help participants achieve deep relaxation and healing. These sessions begin with breathwork and vocal toning, which prepare the body and mind for a meditative state. Participants are then immersed in the sounds of overtone-emitting instruments like gongs, singing bowls, and chimes, which are carefully sequenced to promote brainwave entrainment, leading to a relaxed state that enhances overall wellbeing.
Advance registration is required for all classes in order to secure a spot. Whether you’re a beginner looking to explore meditation for the first time or a seasoned practitioner seeking to deepen your practice, our instructors are here to guide you every step of the way.
The Still ONE: Sound Meditation + Breathwork
Sound has been used for its therapeutic qualities for centuries. Participants will be guided through an experience of pranayama, vocalization, and visualization to prepare for deep listening. You will be encouraged to find a comfortable position, and with eyes closed, take in the sounds emitted from instruments such as gongs, singing bowls, varying chimes and bells, drums, etc. These instruments, intentionally sequenced, create a safe space for participants to enter a meditative state to down-regulate the nervous system and create a sense of ease and clarity.
ABOUT ONEYOGAHOUSE
oneyogahouse
90 Furman St
Brooklyn, NY 11201
We are a yoga, pilates, and sound meditation studio located in DUMBO (an acronym for Down Under the Manhattan Bridge Overpass), next door to the 1Hotels in Brooklyn Bridge Park. As a community that prioritizes awakening our bodies, expanding our energy, and bringing movement to life, OYH offers a space designed to uplift and empower practitioners to ground themselves, undergo transformation, ignite their energy, and evolve in their yoga journey.
Driven by a passion for community, connection, and the transformative effects of yoga and meditation, yoga teacher and entrepreneur Anna Haddad founded OYH in 2020, and in the challenging landscape of the global COVID-19 pandemic, opened the Brooklyn location in September of 2021. Over the past several years, she’s built a team of some of New York’s most exceptional instructors. With safety, sustainability, and intentionality prioritized above all else, you can anticipate a yoga experience that’s not only accessible, but also mentally stimulating and geared towards personal growth.
We offer an array of classes suitable for every practice level.
We offer a diverse range of classes suited to practitioners of all levels, from absolute beginners to advanced yogis. Our yoga teachers come from all lineages and studies, from Katonah and Iyengar, to Vinyasa and Ashtanga. Whether you’re drawn to a hot, vigorous flow, a gentle, restorative practice, or a meditative sound therapy session, there’s something for everyone. Each class is thoughtfully designed to cater to different needs and preferences, ensuring that you find the practice that resonates with you.
Our most popular specialty classes include:
THE CENTERED ONE - MAT PILATES
Our pilates classes will challenge you in exercises that chisel your abs, tone your glutes, and sculpt long, lean muscles. You will use your own body weight, yoga blocks, magic circles, and resistance bands.
THE THERAPEUTIC ONE
This class combines a gentle slow flow and restorative yin postures and closes with a deep meditation session to explore the quietude of your mind.
THE FIERY ONE - HOT YOGA
This is a heated Vinyasa flow experience that is intentional, fun, and guided by the rhythm of the breath. Expect lots of movement with a focus on functional exercises. It’s an open-level class that’s powered by radiant infrared panels and an air purification system to minimize airborne dust, pollen, and germs.
THE STUDIOUS ONE - MASTER CLASS
Taught by senior teachers, master classes are an opportunity for intermediate yogis and teachers to deepen their practice through an extended study of the asanas. You’ll incorporate more advanced postures, yoga philosophy, and anatomical education.
THE FOUNDATIONAL ONE
This class breaks down the fundamentals of key yoga postures for both people who have never taken a yoga class and practitioners who have some knowledge of the practice but would like to renew and strengthen their foundation.
THE EMBODIED ONE - SOMATICS
Explore somatic movement exercises to help re-educate the way your brain moves, holds, and senses your muscles. You’ll commence class with an extended savasana and gradually enter into yoga asanas.
THE INTERNAL ONE
In this internal strength class using the Kinstretch® Method, focus on the determinants of your movement (i.e. ligaments, tendons, and connective tissue) rather than the external organization of movement (i.e. specific yoga poses). Through self-assessment, you’ll learn about your current range of motion and exercise more control.
THE ALIGNED ONE
Similar to The Fiery ONE, expect an open-level, but room temperature, Vinyasa class woven with elements of Hatha, Iyengar, Ashtanga, or Katonah Yoga. These yoga classes are intelligently sequenced at a slower, sweeter pace to ease you into the practice, allowing time for your body to adapt to movement. You are sure to break a sweat by building heat from within.
In every class, the teacher will ease you into practice, allowing time for your body to adapt to the flow and temperature of the room. No class is exactly the same, but overall, you can expect emphasis on mindful movement, mobility, alignment, breathwork, and drishti—a focused gaze—cultivating a sense of presence and awareness on the mat. Our focus on breath allows you to deepen your practice, quiet the mind, and experience a profound sense of relaxation and inner peace. You’ll be encouraged to listen to your body, honor its limitations, and explore your edge with compassion.
SOUND MEDITATION
Sound has been used for its therapeutic qualities for centuries. Sound Meditation experiences at OYH will guide you through an experience of pranayama, vocalization, and visualization to prepare for deep listening. You will be encouraged to find a comfortable position, and with eyes closed, take in the sounds emitted from instruments such as gongs, singing bowls, varying chimes and bells, drums, etc. These instruments, intentionally sequenced, create a safe space for participants to enter a meditative state to down-regulate the nervous system and create a sense of ease and clarity.
Our holistic approach to community and wellness.
At OYH, you’re part of a supportive and inclusive community from day one. Whether you attend classes regularly or drop in occasionally, you’ll find camaraderie and encouragement from fellow practitioners and instructors alike. The studio fosters connections beyond the mat, offering workshops, events, retreats, and social gatherings to support local businesses (like brunch and oyster shucking) where you can connect with like-minded individuals and deepen your practice both on and off the mat.
Our holistic approach to wellness extends beyond movement. In addition to regular yoga and pilates classes, the studio offers workshops focused on nutrition, mindfulness, self-care, and personal development. Whether you’re interested in exploring the benefits of Ceremonial Grade Cacao, learning about the Controlled Articular Rotations (CARs) routine, or delving into pelvic floor therapy, there are ample opportunities to learn something new and nourish your body, mind, and soul.
Retreats offer immersive experiences that transcend the boundaries of the studio. ONEYOGAHOUSE retreats serve as rejuvenating getaways designed to allow participants to deepen their practice and forge new connections. Through carefully curated programs, attendees engage in daily yoga, breathwork, functional mobility, journaling, and meditation sessions, alongside modalities such as lymph work, kriyas, and vagal toning. Retreat members also enjoy chef-prepared group meals, outdoor adventures and exploration, cocktail hours, spa services, shopping and cultural trips, and more. Set in beautiful locations like Los Cabos, Mexico, Morocco, North Africa, and Montauk, New York, the retreat landscapes provide serene backdrops for self-reflection and relaxation.
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