By Danielle Capalbo

Seated with their backs and necks straight, participants can tuck their chins in slightly. Or, walking, they can take short, thoughtful steps, the heel of one foot just ahead of the toes of the other.

These are two of four meditative postures described on a handout from Shelli Jankowski-Smith, director of the Spiritual Life Center.

She has meditated for the past five years and led student and staff sessions for three. This month, she invited beginners to try the peaceful practice during a four-week program at Northeastern’s Sacred Space, with 30-minute guided meditations every Wednesday afternoon.

“It’s so people who don’t usually do it can see what it is,” she said.

Open meditation sessions are held throughout the year, but this program was designed with beginners in mind and could offer comfort and guidance to those who have not meditated before, Jankowski-Smith said.

Sam Hahn, a junior criminal justice major, learned about the program through an advertisement on the myNEU portal – one of several forums Jankowski-Smith said the Spiritual Life Center uses to promote upcoming events.

For a while, Hahn had been curious about meditation and the program was an opportunity to try it. He attended a session June 14, one focused around a candlelit mediation and meditation in different positions.

“Let’s each of us take a nice, deep in-breath to start,” Jankowski-Smith said at the beginning of the session.

Jankowski-Smith instructed four people silently sitting before her. Their legs were crossed and their eyes were closed.

Her voice was the only sound in the room once the group settled onto pillows on the floor.

“Now, a complete, deep exhale, letting go of everything, including any tension the body might be holding,” she said.

She arrived about 10 minutes early for the 3 p.m. session. She removed her shoes, and placed a white votive candle inside a holder on a multicolored rug in the middle of the room. Later, she would light it and invite participants to open their eyes and focus on the flame.

As people arrived, they chose their seats carefully – some off to the side and others directly in front of Jankowski-Smith. She initiated the first of two 10-minute sessions, advising participants to sit cross-legged.

“For beginners, we emphasize finding a place of comfort for you,” Jankowski-Smith said.

But ultimately, she said, withstanding occasional physical discomfort is an important lesson to take away. During meditation, she suggested the group accept any aches and pains they might be feeling as part of the meditation process.

“One of the benefits of meditation is learning to train the mind and the body, and to not always be 100 percent picky,” Jankowski-Smith said. “Sometimes, just accepting where you are, and where things are, can help you to be happy. But it’s not just passive.”

Other benefits are positive emotional and physical effects, and an improved outlook, she said.

“Sometimes, it’s like the difference between looking at the world through sunglasses, and seeing it in technicolor,” she said.

Hahn said he felt the positive effects, and would meditate again.

“I was really pleased with how it went, and how relaxing it was,” he said.

Jankowski-Smith said his response isn’t uncommon. In the last three years, she has seen at least one or two new faces at each weekly session, where attendance has ranged from large groups to students coming in alone.

“When I’ve talked to students, they seem to really enjoy [it],” she said. “But they don’t have time. To that, I say, just do what you can, and keep trying.”