Join us every Wednesday evening at 6 pm for mindfulness meditation drop-in class. Open to all levels, and no meditation experience necessary. This class offers guided mindfulness meditation practices, including seated and walking meditation, gratitude practices, and some gentle movement practices. Dress comfortably, and feel free to bring a notebook and something to write with.  This class is Pay-What-You-Wish, suggested minimum $8- $10. Class passes and memberships also accepted. View schedule.

Today’s post is by Rose Mina Munjee, the facilitator for this class. She shares some notes and reflections from last week’s gathering:

It was such a pleasure to practice with you in the first drop-in mindfulness meditation class last Wednesday evening at Union Yoga! I would like to share with you some notes on our practice together.

We started with grounding and breathing, feeling the contact points between the body and the ground and becoming aware of breath in the body as a way to fully experience and be in the present moment.

We also touched upon the four meditation postures, including sitting, standing, walking, and lying down. We explored standing and walking meditation as a mindful movement practice, and the lying down posture as a restorative pose.

The theme of our practice was gratitude. I shared a reading from ‘The Wise Heart‘, by Jack Kornfield, on gratitude leading to joy as well as a practice of using gratitude phrases as silent mantras.

Here are some excerpts from the reading:

‘As a support for the cultivation of joy, we can also include the practice of gratitude.’

‘In the same way, Native American elders begin each ceremony with grateful prayers to Mother Earth and Father Sky, to the four directions, to the animal, plant, and mineral brothers and sisters who share our earth and support our life.’

‘Gratitude is a gracious acknowledgement of all that sustains us, a bow to our blessings great and small. Gratitude is the confidence in life itself. In it, we feel how the same force that pushes grass through the cracks in the sidewalk invigorates our own life.’

‘As gratitude grows it gives rise to joy. We experience the courage to rejoice in our own good fortune and in the good fortune of others. In joy, we are not afraid of pleasure.’

In some cultures, such as in Tibet, practitioners even offer gratitude for the difficulties they have been given because they believe experiencing these difficulties will awaken in them deep compassion and wisdom.

Looking forward to more gratitude readings and practice this week, followed by Self Compassion the following week. Please join me this Wednesday night at 6pm! Bring any questions you may have and also suggestions for future themes you wish to explore.

With much gratitude,


About Rose Mina Munjee

Rose practices and teaches applied mindfulness meditation and contemplative practices to enhance daily living and support transformation.  Rose has had a mindfulness and yoga practice for over 12 years. She was first introduced to these practices through Mindfulness Based Stress Reduction which was life altering and the beginning of a passion for deeper practice and for sharing this with others. She has taught yoga and meditation to people of all ages, backgrounds, and levels of mobility, with a focus on breath and body awareness, trauma sensitivity, and stress reduction. Rose has taught in retreat, studio, educational, and corporate settings. Rose is a certified Applied Mindfulness Meditation Specialist from the University of Toronto and she has 500 hours of training plus Restorative and a Therapeutics Internship from Octopus Garden Yoga Centre. She is a facilitator for Mindfulness Everyday and Mindfulness Without Borders, and has a Craniosacral Therapy practice. She also has a BMATH and MBA and works as a consultant in Data Analytics, Software, and Process Change.