Learn to Meditate!

Meditation Class for Beginners

Course fee: $90. Spaces fill quickly, so RSVP as soon as you can. You will have the opportunity to pay online or the first night of class.

Thursday Mornings

August 10 - 31
10:30 am - 12:oo noon


Improve Your Mind, Body & Spirit One Week At A Time!

Each week the class will focus on a theme and build on the skills from the week before. Home practice and handouts will help you incorporate mindfulness into your life both on and off the cushion!

Week 1: Focus & Concentration: In today’s world, focus is elusive -- except when it comes to our cell phone! Most of us are driven to distraction by technology, external distractions and internal rumination. During the first class you will learn how to focus your mind on one thing at a time. Sound impossible? Don’t worry! The research shows that all you have to do is try, and you don’t have to be perfect to change how your brain responds to distraction. What a relief!

Week 2: Mindfulness & Open Monitoring: If week one is like a flashlight, week two is more like a floodlight. You will learn how to widen your awareness and welcome all six of your senses into your moment to moment awareness, and even how to manage your relationship with experience itself. (What is the sixth sense? Show up to class to find out!)

Week 3: Compassion & Lovingkindness: We are all interdependent with one another, but sometimes it’s just hard to get along! During this class you will have the opportunity to explore how you relate to yourself and others, and then consider what to do with your discovery. You may even find that you and the difficult people in your life have more in common than you could ever imagine.

Week 4: Maintaining Your Practice & Coping with Difficult Emotions: The Meditation Class for Beginners is designed to give you the tools you need to cultivate a regular mindfulness meditation practice. But now that the class is over, how do you go on? How do you practice during difficult times? What resources are there in the community for meditators? This last gathering includes a period of formal practice as well as a question and answer session.

Less Anxiety. More Peace.

There are so many reasons people seek out meditation classes: to reduce anxiety, improve health and wellness, find emotional balance, manage work stress, and cope with life’s changes -- just to name a few. The research has shown time and time again that meditation can indeed improve our quality of life.

Many people who walk through our doors are referred by a health professional, while others want to take the next step after reading a book. Some have witnessed the benefits of meditation on a friend’s well-being, and others are what we call “meditation curious.”

You do not need to have a calm mind, or know a single thing about meditation to join this group. Our Meditation Class for Beginners is taught in plain English, and designed to appeal to anyone regardless of spiritual beliefs or lack thereof.

After all, mindfulness is a lifestyle, not a religion. It can be applied to any activity -- no matter how sacred or profane. From doing the dishes to communicating mindfully with a loved one, the practice of meditation can fortify you with resilience no matter your life circumstances.

The four-week Meditation Class for Beginners rotates throughout the year, and is offered during the day as well as evenings. The Meditation Class for Beginners is led by the Frederick Meditation Center’s founder and author of Mindfulness & Grief, Heather Stang. You may also book Heather to teach the four week course to your organization or group at the Meditation Center or in your location. Call 240-397-8080 for private bookings or with questions.











Frequently Asked Questions (And Answers!)

Q. Can I register if I have never meditated before?

A. Absolutely! Most people that join our Meditation Class for Beginners have little or no experience meditating, though some experienced practitioners join to refresh their practice. You do not need to be calm or have any particular belief system to benefit from this class!

Q. Do I need to bring anything with me?

A. We have everything you need. Cushions, chairs and blankets are provided, as well as tea and water. You will receive a handout with notes from the class and online access to Heather's free guided meditations for home practice.

Q. What should I wear?

A. Whatever you will be comfortable wearing. Some people show up in work clothes, others in yoga pants. No new clothing required! You may choose to leave your shoes on our shoe rack in the lobby, but this is not required.