Welcome to this meditation group which is intended to be an introduction to meditation for those who are beginners, a refresher for those who have meditated before and a space in the week to come and meditate with others.

Aim of the course

To learn how to meditate To develop meditation as a powerful tool to assist you to live your lives in a grounded, relaxed, balanced and focused way.

The format of the Course

The program runs over four weeks. During that time, meditation techniques will progress so that different and deeper levels of your self will be accessed.

To receive the most value out of the course

I recommend that you practice daily for at least 15 minutes. Ideally this is best done at a similar time and place to assist you in setting up a routine.

What is meditation?

The Oxford Dictionary definitions of the word meditate is to:

1)     “Plan mentally, design.

2)     Exercise the mind in contemplation (on or upon subject) ”

So what does this really mean?

Basically meditation means to focus our attention on one thing at a time, in order to still the mind from its constant chatter. It is a discipline which trains the mind to concentrate.

Some examples of points of focus/concentration used in meditation are counting, the breath, an object, or a mantra.

The nature of the mind is that it does not want to remain concentrating on one thing at a time. It is used to being able to wander wherever it wants. So, many thoughts may come and go throughout the meditation and what is important is to notice when the mind has wavered off, then, to merely bring it back to its point of focus. The art of meditation lies in this ability to bring the mind back to the point of focus, as soon as it wavers

Benefits of Meditation

As with most things, the benefits of meditation increase with practice. This is why it is best done on a daily basis. Relaxation levels deepen and concentration improves, as does your ability to remain focused in the present moment. You will find that you cope better with everyday problems and stress will begin to diminish. You may experience better sleep and a greater sense of well-being. As you continue to meditate daily, you will notice more and more of its benefits. So enjoy!

This meditation follows the flow of the breath whilst counting from one to ten.

Sit comfortably but erect. Close the eyes and breathe, focusing your attention on your abdominal muscles, noticing them expanding as you breathe in, and coming in as you breathe out. Count the breaths quietly in your mind. Breathe in saying ”one”, then breathe out saying “one”. Now breathe in saying “two”, and then breathe out saying “two”. Continue up to ten and then begin at one again. When you discover that your mind has wandered off into thought, simply note this and then gently return to “one” again.

Select a word or syllable that has a good feeling for you, for example  “ relax”,  “ calm “, “ peace “,

“ Om “ etc.

Sit comfortably but erect. Take a few deep breaths.

Chant your mantra silently to yourself. Say your word or syllables within your mind again and again. When your mind has wandered off into thought, note this and then gently return to silently chanting your mantra.

3) CANDLE MEDITATION

This form of meditation involves holding your gaze on the candle flame.

Sit comfortably but erect. Set your candle at eye level, about one to two metres away from you. Look at the flame. Keep your gaze soft and remember to blink. Take in the flame as if you had never seen a flame before. Explore it. Keep studying the flame. As you notice your thoughts begin to drift away from the focus of the flame, simply bring them back.

4) MINDFULNESS OF BREATHING MEDITATION

This meditation keeps a concentrated awareness of the sensation of the breath.

Notice the sensation of the breath as it flows in and out of your nostrils. Maintain your focus on this sensation. This is not a breathing exercise, it’s an awareness exercise.

When thoughts and other sensations are noticed, return the focus onto the breath.

Further, more advanced courses are available.

New courses run approximately 2 monthly.

 SEE UNDER "INTRODUCTION", FOR NEXT COURSE DATES

For all courses, booking is essential, phone: 02 49653434

Practitioner of Homoeopathy, Naturopathy, Massage Therapy, Flower Essences, Reiki, and Iridology

Sylvia Reitsma

B.Ed., N.D., D.B.M., G.D.Hom., Fellow A.N.T.A.

East West Health Centre

6A Elizabeth Street, Tighes Hill

Ph: 49653434