Hello Newcomers - you are all welcome.
OPTIONAL orientation - 1st Monday of every month, 6:15PM ET
PLEASE SIGN UP BY 5PM ON THE 1ST MONTHLY MONDAY
Orientation is optional. It starts at 6:15PM ET and sangha starts at 7PM ET.
We are online and in-person every other week, and the orientation is offered in both formats.
Address for our OHMC meditation space:
3812 Northampton St. NW, Washington DC 20015
We accept donations (optional). There are no fees to join.
If you’re curious about meditation…
If you’re new to meditation – or to online meditation – and aren’t quite sure what to expect, we created a video for you to try on your own first.
Our Monday night meditations (both online and in person) often start with a 15-20 minute guided meditation. All you need to do is sit and breathe.
Here’s a sample of what that sounds like. Annie guides us in this meditation video, and has been practicing mindfulness and meditation for over 20 years (read her story here).
We hope that you’ll join us!
WHAT IS MINDFULNESS MEDITATION?
Mindfulness is the ability to be present without any judgment. The breath is a powerful tool that helps us become present. Simply by noticing how our breath feels in our body or even counting our inhales and exhales, we are present! When our thoughts wander away from our breath – which is completely normal – we gently bring our thoughts back to our breath. At that moment when you notice your mind has wandered, you are also being present. This is the practice of mindfulness. When we sit, or lie down, and spend any period of time – 2 minutes, 5 minutes, 20 minutes - focusing on our breath, this is mindfulness meditation.
When practiced often, the benefits of mindfulness meditation include creating the space and freedom we need in order to choose how we respond to the events in our daily lives. We practice to strengthen our ability to be present when we are in a safe and calm environment, which makes a difference in reducing levels of stress and anxiety. Then we really start to cultivate a life of well-being and understand our unconscious motivations when we face difficult times or difficult people. Rather than immediately going to a place of fight or flight, we use our mindfulness practice and remain present, which allows us to manage the stress much more effectively.
Opening Heart is committed to curating mindfulness meditation sittings that are open to all. We created this Sangha – which is simply a group of people who wish to practice together as a community – to give people a venue where they can practice in a safe and comfortable environment among like-minded people. It is especially designed to be easy, gentle and relaxing. We welcome you to come and give it a try.
MONDAY EVENING 7PM - 8:30PM ET SCHEDULE (online and in person swap every other week - see calendar)
7:00PM Welcome and sitting meditation, either guided deep relaxation meditation or silent
7:20 Mindful movement
7:30 Silent sitting meditation
7:45 Dharma topic - click here for this week’s topic
8:00 Dharma sharing*
8:25 Return to the large group
8:30 Final bell
WEDNESDAY MORNING 7AM - 8AM ET SCHEDULE (online and in person swap every other week - see calendar)
7:00AM Welcome and silent sitting meditation
7:20 Walking meditation
7:30 Silent sitting meditation
7:40 Introduce ourselves, Dharma reading and sharing*
8:00 Final bell
FRIDAY NOON 12PM - 1PM ET SCHEDULE (all online except the last Friday of every month is in person - see calendar)
12:00PM Welcome and silent sitting meditation
12:20 Walking meditation
12:30 Silent sitting meditation
12:40 Introduce ourselves, Dharma reading and sharing*
1:00PM Final bell
Our intention as a community is to be open and welcoming to all.
The Open Heart Mindfulness Community (OHMC) seeks to foster understanding and compassion by providing vibrant and generous opportunities to practice mindfulness within a diverse community in the Plum Village tradition, founded by Zen master Thich Nhat Hanh.
We highly value the diversity of racial and cultural identity and background, nationality, sexual and affectional orientation, gender identity and its expression, religious background and belief, marital status, family structure, age, mental and physical health and ability, political perspective, and educational and class status.
We recognize that in supporting racial and social justice equity within our sangha and throughout the mahasangha, we support the work of transformation individually and collectively.
In consideration of those who have chemical sensitivities, we ask that you do not wear any fragrances (including essential oils) while attending Opening Heart meditation events.
Please contact us if you have a challenge that might prevent you from attending meditation at Circle Yoga so we can support your ability to join us. We meet on the second floor, but are able to move to the first floor when needed.
Here is what you need to know before getting started:
There is no one right way to meditate. Listen to the instructions , find a comfortable way of sitting, follow what others are doing, and relax. Sitting and walking meditation become second nature with practice.
All those who meditate have difficult moments emotionally and physically. It’s perfectly normal. When you notice any discomfort or strong emotions that arise, take notice and then return to focusing on the breath.
Busy thoughts are also common. Again, take notice and return to the breathing.
If you have any questions or concerns please chat with the group facilitator after the meditation period.
Sit or walk with us and simply tune into the sitting or the walking . There is a lot to learn from those simple acts.
Walking Meditation, as described by plum village
Walking Meditation with Thich Naht Hahn
Wherever we walk, we can practice meditation. This means that we know that we are walking. We walk just for walking. We walk with freedom and solidity, no longer in a hurry. We are present with each step. And when we wish to talk we stop our movement and give our full attention to the other person, to our words and to listening.
Walking in this way should not be a privilege. We should be able to do it in every moment. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.
Let us walk as a free person and feel our steps get lighter. Let us enjoy every step we make. Each step is nourishing and healing. As we walk, imprint our gratitude and our love on the earth.
We may like to use a gatha as we walk. Taking two or three steps for each in-breath and each out-breath,
Breathing in “I have arrived”; Breathing out “I am home”
Breathing in “In the here”; Breathing out “In the now”
Breathing in “I am solid”; Breathing out “I am free”
Breathing in “In the ultimate”; Breathing out “I dwell”