Hi
I congratulate you on your interest in meditation. I would like to share basic 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 feels comforted when it focuses on the ever-changing breath, rather than on thoughts about the past (mostly negative experiences) or things that may happen in the future. We get about 6000 thoughts in the 16 hours we are awake!
You will be focusing on the breath, 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 to be comforted. Then, you are all set for life!
Over the last 25 years, I have taught this meditation to over 2000 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 when the untrained mind grapples with random thoughts or recurring negative thoughts.
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, take turns reading one section at a time, the handout #1 (see below). We will discuss each section and clarify any questions. I will demonstrate one step at a time. We will practice each step together. Finally, you will practice the steps individually.
Then we will discuss how you can practice after the class, on your own.
You will carry home a memorable experience of calmness and relaxation. You will have a powerful technique in your tool belt to control thoughts and fall asleep more quickly at night, and enjoy better sleep. You can keep your stress under 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 HANDOUT PDF
Counting breaths meditation Tri-Fold Brochure PDF
Any questions? Please text me at 1518-956-3433 or email me at csrao1003@gmail.com. That is also my WhatsApp number.
Thank you for your attention. See you soon.
If you like this page, please share it with your friends.