Introductory Course: Relaxation & Meditation for Beginners

This 4-Week Class Meets On January 9, 16, 23 and 30th from  7:00 – 8:30 PM.

This Course is Offered for $95, and includes four in-person classes plus lifetime access to the online How To Meditate course by Heather Stang. 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:

The Frederick Meditation Center offers both chairs and cushions for your comfort, so no flexibility is required! We strive to create an inclusive and trauma-sensitive environment. Please email us in advance if you have anything you would like the teacher to know that will make you more comfortable during your visit, or if you have any questions prior to registration. This class combines instructor-led practice with group discussion. Sharing is optional, but not required.

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: 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 4: Maintaining Your Practice & Coping with Difficult Emotions: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.

Pre-Registration is Appreciated

Thursday, January 9, 2020
7:00 pm — 8:30 pm (1h 30′)


Ray Manyoky