Introduction To Meditation: 5 Week Online Course


Free Yourself From Stress & Anxiety In Just Minutes A Day!

Would you like to learn how to be still, silent and calm for three seconds?

We are all taught about the fight-or-flight stress response in grade school. But did you know that your body has the natural ability to cultivate peace and wellness? Accessing this superpower is easy when you have the right tools! Join certified mindfulness meditation teacher, Ray Manyoky, for this fun, introductory course that will teach you how to relax your body and cultivate your awareness so that you can live a full and happy life.


>> Reserve Your Seat for January Course >>

Class Dates: January 29 and February 5, 12, 19, and 26

This Course is Offered for $175, and includes five live online classes, course material and recorded classes.

No one will be turned away for lack of funds. If you would like to apply for a scholarship, please email


About This Course:

Designed for people new to meditation as well as those who wish to dust off an old practice! We will start by defining meditation, and explore the ways a regular meditation practice can help you manage day to day anxiety and stress. You will also learn how to create your own home-practice, apply what you learn in real life situations, and feel comfortable walking into a drop-in meditation class at our center or any other.


What You Can Expect:

Each week will focus on a theme, and includes home-practice exercises so you can master one foundational skill between each session:

Week 1: Cultivating the Relaxation Response: If you feel like you are in a constant state of stress, you have come to the right place! During the first class you will experience how you can switch your stress switch to off in a manner of minutes, and elicit the “relaxation response,” your body’s innate ability to recover from the physiological impact of anxiety, illness, and stress. This can help you sleep better, worry less, and combat stress-related illnesses.

Week 2: Being Here, Now: A present mind is a happy mind, so the research says! During this class you will learn how to stop time-travelling to the past and future, and instead use your senses to be here now. This will allow you to appreciate the present, and let go of unhelpful “add-ons” that get in the way of your ability to enjoy the preciousness of life. Ultimately, you will reach a new level of clarity as you learn how to relate to each moment in a different way.

Week 3: Working with the Wandering Mind: Our mindfulness practice turns toward the fundamental matter of our storytelling minds. A mindfulness practice helps us to work with our thoughts in two very important ways. First, we become aware of the constant torrent of thoughts cascading through our minds. This is simply what our minds do and is neither good nor bad. But it is essential to be aware of these thoughts, as they are a driving force in our mood, behavior, and, ultimately, our life. Second, we learn to extricate ourselves from the stories we are constantly creating. We can acknowledge the experience of a story unfolding, and the emotions and body sensations related to the story without identifying with it or becoming lost in it. These skills transform one sided thoughts of certainty into a world of liberating possibilities.

Week 4: Compassion for Our-Self & Others:  We all have challenging people in our lives – sometimes the most challenging person is our-self.  Explore the three components of self-compassion, and learn how being kind to yourself can change how you relate to other people. You may also be surprised to find that you have more in common with the difficult people in your life than you ever imagined. Learn how to work with this without becoming a doormat!

Week 5: How to Keep the Practice Going: Practicing meditation is one thing when things are going well, but it is especially helpful during difficult times. Learn how to deal with difficult emotions, no matter what their source.  This last gathering includes a period of formal practice as well as a question and answer session to help you continue your meditation practice beyond the four week period. How do you keep your practice going?


Monday, January 29, 2024
7:00 pm — 8:30 pm (1h 30′)


Ray Manyoky

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