Hi
I congratulate you on your interest in meditation. I would like to share important information about this meditation and the class.
It requires only two things: your MIND and your BREATHING. You will repeatedly focus your attention on the inhales and exhales. This practice will train the monkey mind to focus on what is happening right NOW, in real time. Your mind gets comforted whenever it focuses on the ever-changing breathing process instead of entertaining thoughts about what happened in the past (mostly negative experiences) or may happen in the future. We get about 6000 thoughts a day of 16 hours! You will be doing this day after day as described below. It’s easy to practice as there are no rules or restrictions. In about 6 months, your mind will automatically seek out your breathing whenever it needs to focus or needs comfort. Then, you are all set for life! Over the last 25 years, I have taught this meditation to over 1800 people from 4-year-old children to seniors in their 90s.
Beginners practice WITHOUT ALLOTTING A TIME, PLACE, OR POSTURE. We utilize only the times like the following when the untrained monkey mind wanders out of its established habit.
Bedtime: Count your breaths lying on the bed WHEN YOU WISH TO SLEEP. Thoughts are controlled, the mind is calmed, and the body relaxes. You will sleep faster and enjoy better sleep. If you wake up at night, practice again to get back to sleep. Most sleep problems will be resolved. You will feel more refreshed on waking up than before. You will love this 'Sleeping meditation'.
On waking up in the morning: Begin counting your breaths AS SOON AS YOU WAKE UP and continue until you leave the bed. Never mind how long or short this practice happens. You will begin the day with a calmer mind, and it will go better.
Daytime: Count a few breaths whenever thoughts about the past or future bother you. This will instantly bring your mind into the PRESENT, which is the only thing you can work on. You can just feel your breaths or count them at ANY PLACE, ANY TIME: waiting in a line or at stoplights, working at the desk, doing chores, walking at home or outside, feeling anxious or angry. Your focus will gradually improve. You will feel less stressed during the day.
We will sit in a circle and take turns reading the handouts (see below), discussing them, and clarifying the questions. I will explain and demonstrate each of the steps. We will practice together. Finally, you will practice individually.
You will carry home a memorable experience of calmness and relaxation. You will have this invisible but powerful technique in your tool belt to keep your stress under your control, day and night.
I suggest previewing the following handouts, as we will follow them step by step. (Copies will be given.)
Who said daily Meditation is difficult? One-page PDF
Counting breaths meditation Tri-Fold Brochure PDF
Any questions? Please text me at 518-956-3433 or email me at csrao1003@gmail.com
Thank you for your attention. See you soon.
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