Querencia

Class Schedule

Beginning Feb 6

Thursday 18h - 18h45

Friday 8h30 - 9h15.               

 

Registration form below. You are welcome to attend on a drop-in basis or to register for five or more classes at a 20% discount.

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What is meditation?

Meditation is a practice that has been around for thousands of years, in all parts of the globe. The kind of meditation that I practice and teach is rooted in India, South Asia, and Japan: it is Buddhist meditation with flavors of both “Insight” and “Zen.” Meditation has a spiritual but not necessarily religious element. (Meditators can belong to any religion and still meditate).In a meditation session, one focuses on some kind of meditation object for a period of time. The object can include one’s breath, sounds, sensations, a lit candle, a mantra or phrase, or the sound of a bell, while seated in a comfortable, upright position. One can meditate while walking, sitting, lying down, or working. Meditation offers a way to be mindful and aware of one’s self and surroundings.

 

Why meditate?

Meditating can lead to changes in one’s physical and mental health, and can equip you with tools that can be useful in navigating today’s stressful world. For example, some meditators have noticed a decrease in their blood pressure over time. Others notice that they are able to respond to outside circumstances in a more measured, less triggered way. Meditation can lead to increased awareness of where you are right now, a sensation of slowing down, and of appreciating natural beauty. Meditation can also lead to improved relationships, as it offers a way to slow down, listen, and respond in mindful ways with others.

 

How to meditate?

There are many ways of meditating from many traditions around the world. It is best to learn from someone who has practiced different styles, and to find a style of meditation that suits you best. Here’s are a couple of examples of meditation instruction you might receive.

 

Breath Meditation

A focus on one’s breathing is a very common meditation practice. Set aside five minutes (use a timer) to do the following:

1.Sit in a comfortable, upright position on a chair or a cushion. No part of your body should be tense or painful. Rest your hands on your thighs. Close your eyes half-way or all the way.

2.Breathe in a normal fashion. As you breathe, first notice your exhalation and your inhalation. Do this by saying to yourself “Inhale …. Exhale …. Inhale …. Exhale….”

3.You will lose track of this soon and probably begin thinking of other things. When you do, simply remind yourself “Inhale … exhale…. etc.”

 

Touchpoints Meditation

This is meditation focused on awareness of your body. Set aside five minutes (use a timer) to do the following:

1.Sit in a comfortable, upright position on a chair or cushion. No part of your body should be tense or painful. Rest your hands on your thighs. Close your eyes half-way or all the way.

2.In this meditation, you will focus on the “touchpoints”: the parts of your body that are in contact with the chair or floor, or with your body itself. The touchpoints are

a.Your feet

b.The backs of your thighs

c.Your forearms on your thighs

d.Your hands on your thighs

e.The tip of your tongue touching the roof of your mouth

3.Start at your feet. Bring your awareness to the sensation of your feet on the floor. Notice pressure, temperature, tension, relaxation. Just note how they feel.

4.Then do the same thing with each of the other touchpoints.

5.When you reach your mouth, open your mouth slightly and deliberately touch the tip of your tongue to the roof of your mouth.

6.When you have gone through all the touchpoints, start again.After you have been able to meditate for five minutes, then try for ten minutes.

 

Coming: links to meditation resources and this site in French