4 Week Course
Oct. 3 - 24, 2019
7:00 - 8:30 PM
$95 includes 4 Sessions + Online Materials
Experience The Power of Meditation To Calm Your Mind & Restore Your Body
Are you meditation curious? Not sure where to begin? This group class will teach you everything you need to know to begin to manage stress and anxiety while improving your ability to savor all life has to offer. Whether you are dealing with on-the-job stress, challenging relationships, or want to get unstuck on your healing journey, this class offers something for everyone!
You will also receive lifetime access to the online companion course, How To Meditate, which features guided meditations you can do at home. Each week the class will focus on a theme, building on skills from the week before.
We offer this course several times a year, including a Summer "Camp" version that accelerates your learning in a four-day experience.
Class 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.
Class 2: Mindfulness & 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.
Class 3: Compassion for 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!
Class 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.
About Ray Manyoky
Ray began his Vipassana meditation practice to alleviate his depression and anxiety. Ray currently teaches the Friday Night Heart Practices Meditation Class at the Frederick Meditation Center (FMC), hosts the Frederick Dharma Book Club at FMC, is an IMCW Meditation Mentor, co-leads a Kalyana Metta group, and co-facilitates Jonathan Foust’s post-dharma talk Discussion Group. Ray is enrolled in Tara Brach's and Jack Kornfield's two year Mindfulness Meditation Teacher Certified Program (MMTCP). He regularly attends IMCW dharma talks and meditations led by Jonathan Foust, Tara Brach, and Adam Silcott. Ray is an alumni of Jonathan Foust’s The Year of Living Mindfully.
Ray has attended IMCW day long workshops taught by Tara, Jonathan, Hugh Byrne, Sharon Salzburg and Stan Eisenstein, and weeklong silent retreats at Bhavana Society. Ray is inspired by dharma teachers: Tara Brach, Jonathan Foust, Josh Korda, Joseph Goldstein and Bhante G.
The Key to a Happier, Healthier Life
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. Where are the classes held?
A. The Frederick Meditation Center is located at 1 West Church Street on the top floor. We are above The Tasting Room at the intersection of Church Street and North Market Street.
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.
Q. What if I am going to miss a class?
A. It can be hard to find four weeks in a row that are free! That is why we offer the guided meditations and instruction in a companion online course, that you will have access to 24/7 and for many years to come.