Experience sharing

Experiencing the Sensations of Introductory Meditation

On Sunday, May 10, 2026, I attended an Introduction to Meditation session led by Tom Kaczmarski at the Dharma Drum Vancouver Centre. This was my first time participating in a meditation session at the centre, the experience lasting approximately four and a half hours, including a delightful lunch prepared by volunteers. It offered not only practical instruction to beginners, but also great insights into how meditation can be realistically integrated into everyday life.
 
The day began with participants introducing themselves and sharing their reasons for attending, which established a welcoming and supportive environment. People came with a variety of intentions—stress relief, curiosity, self-awareness, or a desire to build a consistent practice. Listening to others’ motivations reminded me that meditation is both a personal journey and a shared practice.
 
Tom then introduced different sitting positions, demonstrating how to use mats and towels to support the body. Rather than emphasizing rigid posture, he encouraged comfort and adaptability. He indicated how our mood and environment influence meditation, noting that it is not a good idea to meditate when experiencing intense emotional swings. I realized that meditation is not intended to “fix” any emotional state, rather respect for the body and mind as they are in the present moment. Once distracted by the sound of traffic or bird chirping, all we need to do is to bring the mind back.
 
When everyone found a comfortable position, Tom gently guided us into meditation using sitting technique, leading us to relax the skin and muscles starting from the top of the head and gradually moving downward to the toes, which surprised me with its effectiveness. In no time, I entered a state where my attention naturally settled into my senses. While Tom addressed breathing, he made a point not to deliberately take control of it, explaining that when the body is fully relaxed, it already knows how to breathe properly. This idea of trusting the body rather than managing it felt empowering.
 
Before lunch, Tom guided us through a mindful eating exercise using an orange. We were encouraged to observe its color and shape, feel its texture while peeling, notice its scent, and slowly taste it. This simple activity highlighted how rarely we give full attention to everyday repeated habits. Everyone ate lunch in noble silence, which noticeably affected how much better the food tasted when I focused entirely on eating. I greatly appreciated the meal prepared by the volunteers.
 
After lunch, Tom introduced movement meditation and walking meditation, encouraging us to move at our own pace while remaining aware of bodily sensations such as balance, muscle tension, contact with the ground. This helped me understand that meditation does not need to be limited to stillness. Awareness can be carried into movement, making meditation more accessible and flexible, especially for those who find sitting for long periods challenging. The session concluded with a 30-minute sitting meditation, allowing time to integrate everything we had practiced throughout the day.
 
One of the most valuable lessons I learned from this experience was that meditation is highly personalized. Tom emphasized that there is no single correct method or required duration. Meditation can be practiced formally or informally, even during daily activities such as washing dishes, as long as we bring full awareness to the present moment. My favorite part of the session was when Tom spoke about not forcing the body and being honest with both body and mind. Be kind to ourselves and stay curious.
 
Overall, I found the experience deeply meaningful. Practicing in a group added a sense of collective intention and quiet support. The session not only introduced me to meditation techniques, but also reshaped how I think about mindfulness, self-care, and community. I look forward to implementing what I learned and continuing my exploration of meditation with a respectful mindset.
 
Written by Tiana Shen 2026.05.11
Photo: Dharma Drum Vancouver Centre