Newsletter - April 2011

Meditation makes a difference

“A special course – full of peace, new beginnings and soft places to discover in the soul.” Clare, teacher

“The course was a great way to relax after school. It was a good way to forget about the stresses of the day.” Brenna, year 8 student

“Wonderful! Thank you! I thoroughly enjoyed every session and loved all the ideas." Wendy, osteopath

These are among the comments from participants in the Meditation for Beginners courses during term one.

You can also discover the difference that meditation makes to your life.

Experience how meditation relaxes your body, assists in reducing stress and gives you a wonderful sense of peace and wellbeing.  

Meditation also allows you to maintain a sense of balance even in the most challenging situation so you act rather than react. And, that is a wonderful way to go through life.

In term 2, our meditation courses in Melbourne are being presented in Balwyn, Box Hill South, Camberwell and Caulfield. Day and evening sessions are available.

Our small classes ensure a personal interest in you and your meditation journey so book early.

I look forward to seeing you at one of the following classes…

EVENING MEDITATION COURSES

Meditation for Beginners: Balwyn

~ Free introductory session: Wednesday 4 May, 6.30pm

~ Five-week course starts: Wednesday 11 May, 6.30pm – 7.40pm

~ At: St Columba’s Uniting Church, 37 Banool Road, Balwyn

~ Cost: $100

Mindfulness through the senses

A delightful series for exploring mindfulness meditation through the senses. Suitable for beginners or if you have already completed a Meditation Pathways course.

Mindfulness Meditation: Box Hill South

~ Free introductory session: Thursday 5 May, 7.30pm

~ Six-week course starts: Thursday 12 May, 7.30pm – 8.45pm

~ At: St James Uniting Church, 1201 Riversdale Road, Box Hill South

~ Cost: $120

Mindfulness Meditation: Caulfield

~ Free introductory session: Monday 9 May, 6.30pm

~ Five-week course starts: Monday 16 May, 6.30pm – 7.45pm

~ At: Caulfield School of Yoga (101 Hawthorn Road, Caulfield)

~ Cost: $100

Intermediate Meditation

Joy of Meditation: Balwyn

~ Six-week course starts: Wednesday 11 May, 8pm – 9.15pm

~ At: St Columba’s Uniting Church, 37 Banool Road, Balwyn

~ Cost: $120 

Mindfulness Meditation: Caulfield

~ Six-week course starts: Monday 9 May, 8pm – 9.15pm

~ At: Caulfield School of Yoga (101 Hawthorn Road, Caulfield)

~ Cost: $120

DAY MEDITATION COURSES

Meditation for Beginners: Balwyn

~ Five-week course starts: Monday 9 May, 10am – 11.15am

~ At: St Columba’s Uniting Church, 37 Banool Road, Balwyn

~ Cost: $100

Mindfulness Meditation: Camberwell

~ Free session: Tuesday 10 May, 11.15am

~ Six-week course starts: Tuesday 17 May, 11.15am – 12.30pm

~ At: Camberwell Uniting Church, 314 Camberwell Road, Camberwell

~ Cost: $120

Research highlights the benefits of meditation

Mindfulness meditation changes the brain’s structure in areas relating to memory, learning, emotion and stress, according to research recently published in the journal Psychiatry Research: Neuroimaging.

Such changes are the likely prompt for the sense of peacefulness and physical relaxation that people report when they meditate.

For the study, participants did eight weekly sessions and a whole day’s training in mindfulness-based stress reduction that included body scanning, mindful yoga and sitting meditation. They also spent, on average, 27 minutes a day doing mindfulness exercises.

They had brain scans using MRI (magnetic resonance imaging) before and after the program to identify changes and these were compared with scans from a group of non-meditators.

The research involved the Massachusetts General Hospital, the University of Massachusetts and Germany’s University of Giessen.

Taking meditation out and about

Year 10 students at PLC gained a glimpse into the breath as the key to relaxing their body and creating a sense of quietness within.

During 45-minute sessions, students were encouraged to explore simple ways to identify and release stress by meditating on what was already within their reach – their breath, their body and the sensory experiences of their immediate environment. They also explored mindfulness using movement sequences and a body meditation.

Mindfulness meditation was part of an innovative Bright Stars program for year 10 students that also comprised yoga session, a laughter workshop, an insight into cultivating a good night’s sleep and the opportunity to explore career options.

Sleep Soundly was the theme of a session during Healthy Lifestyle Week at Manningham Council, attended by 23 participants.

The session focused on relaxing the body in preparation for sleep, tapping into the senses and then experiencing two sleep meditations.

The workshop created a lot of interest with participants commenting, ‘educational, interesting and enjoyable’; ‘very relaxing’; ‘really helpful information that can easily applied at home.’

Research has shown that meditation has the potential to assist about 75 per cent of people who suffer from insomnia.

Switch off and sleep

If sleep – or the lack of it – is an issue, then try these 10 tips

Tip 1

During the day spend at least 20 minutes doing physical activity or something you enjoy.

Tip 2

From 7pm onwards, nurture yourself, be creative, be yourself – create a feeling of being rested and relaxed.

Tip 3

Avoid having a large meal 2 to 3 hours before bedtime. Also avoid caffeine, nicotine and alcohol late in the evening.

Tip 4

If you have something on your mind or wish to remember something you need to do tomorrow – write it down. In that way, it no longer occupies space in your mind.

Tip 5

Sleep responds to habit so try to go to bed at the same time every night. In this way, your body just knows that this is the time to sleep. Also establish a routine to help you relax before going to bed.

Tip 6

Light helps you to stay awake – keep the room well lit if you wish to stay up a little later rather than dozing off at 8.30pm and waking in the early hours of the morning.

Tip 7

Create a good sleep environment with a supportive and comfortable mattress and pillow.

Tip 8

Use your bedroom just for sleeping, and not for working or watching television. Make sure the room temperature is not too warm and the room is well ventilated.

Tip 9

Sprinkle a few drops of lavender on your pillow.

Tip 10

Relax your body before going to bed. Do something restful, like listening to light music or watching a comedy. Have a warm shower and imagine the water washing away all that has happened during the day.

Lots of meditation

I recently completed a four-day meditation teacher training program in Sydney – the third in a series of seven.

The first series focused on meditating on the physical body, the second module was on the body’s energy centres (chakras) and the recent one was on the emotional body.

In the intervening months between a series, there are specific meditations to practice. For instance, for the first six months my daily meditation was specifically on the physical body.

The practice certainly highlighted that no meditation is really the same – there are always slight differences in your body from one day to another and also subtle changes within you according to situations you may have experienced the previous day. These aspects make each meditation unique.

Approaching meditation without any expectations creates feelings of acceptance of the meditation experience - and also yourself. Within time these feelings of acceptance carry over into everyday life.

Meditating on the physical body is an aspect that I have incorporated into my program at all levels, for a strong, solid base is needed to then be able to experience the stillness of the mind.

The meditations covered during the third series included the use of mantras. It was challenging to be able to rattle off a long Sanskrit mantra (though I have since settled on a much briefer one). However, a Sanskrit mantra certainly promotes a higher vibration through the body than using a word like ‘peace’ or ‘love’, and it also leads to deeper feelings of calmness and clarity. It was interesting to notice the difference. And, after all, that is what meditation is about – just observing without judgment.

In the longer sittings, time almost seems to be suspended. The stillness was captivating and it was rather beautiful to just sit and be.

Meditation Pathways Gift Vouchers

Give the beautiful gift of meditation.

This is ideal for family members or friends keen to discover the health and wellbeing benefits of meditation for the first time or if you wish to continue your meditation journey.

For more details or to place an order, go to Contact Us

Meditation Pathways News

If this is the first time that you have read the Meditation Pathways newsletter and you would like to receive future editions, please go to Contact Us.

Enjoy your meditation journey
Eileen