Invitation for all Meditation Classes at the HCC

Free classes for ‘Practitioners & Beginners’ on 'Meditating on Breath and Body Sensations' 🏠 Hindu Cultural Center, 450 Albany Shaker Road, Albany, NY, 12211, Basement, First room on the left, Saturday, 9/5/26, 🕰 10.30 - 12.30

Please note that registration is required for these classes.

Dear all

This invitation is for both BEGINNERS and PRACTITIONERS. We will use the webpage “Meditation on Breath and Body Sensations” as a step-by-step guide. 

Please bring your smartphone with you.  

‘Beginners’ class at 11.30 or 'Practitioners’ Class at 10.30 - Which class to attend?

‘Beginners’ class at 11.30

Please attend this class

If you are new to this meditation or still working on these two goals

Goal 1: "Total time practiced" - 20 minutes per day, every day.

Goal 2: "Feeling the Breath or Body sensations" - 40 or more times per day, every day 

What we will do in this class

* Introduction - Read the text or listen to the Audio file  

* 'Coolness in the nose' - Practice for 2 minutes

* Belly movement, placing a hand - 3 minutes 

* Belly movement, without placing a hand - 5 minutes 

* Combination step - 8 minutes

* Upgraded practice - until 12.30

'Practitioners’ Class at 10.30

Please attend this class after achieving Goals 1 and 2 listed before - 

* 'Combination' step - 8 minutes

* 'Upgraded practice' - 12 minutes

* 'Counting mode' - Until 11.30

If you arrive after 10.30, please quietly take a seat and start practicing. 

Do you want to teach this meditation?

I am looking to train people interested in teaching this meditation. Please let me know if you are interested. We will find a way to get trained without stressing you. 

Complementary practices

Often meditation alone is not enough to reduce stress. Please consider the following complementary practices

• Quick fixes to reduce anxiety and stress

• Nonviolent communication to reduce stress when dealing with people

Would you like to post a Google review or offer a testimonial? 

Please click on this link.

I'd appreciate your comments and suggestions to make the classes more useful. Thank you so much for your interest in meditation. Hope to see you on Saturday.