Relaxation & Meditation for Complete Beginners

January 9 – 30, 2019
7:00 PM – 8:30 PM

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Course Tuition: $95 Includes 4 Weekly Classes & Online Companion Program

Experience The Power of Meditation to Calm Your Mind & Fill Your Heart With Joy

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

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.

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. Where are the Hagerstown classes held?

A. Hagerstown classes are held at the Stillness Studio, 28 South Potomac Street #307, above 28 South Restaurant.

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. 


Heather Stang

About Heather Stang

Heather Stang, MA, C-IAYT is the author of the bestselling book, Mindfulness & Grief, and is the founder of the Frederick Meditation Center. She holds a Master’s Degree in Thanatology (death, dying and bereavement) and is a certified yoga therapist. Heather travels around the country partnering with survivor and grief-professional organizations to share self-care tools and meditation for grief.

Heather began studying yoga and meditation after being diagnosed with a stress-related illness in 2002. She earned her 650-hour certificate in Phoenix Rising Yoga Therapy in 2003, but after breaking her arm while snowboarding in 2005, she turned her attention towards meditation to manage her pain. This led her to study Teaching Advanced Meditation Techniques at Kripalu with Sudhir Jonathan Foust, which ignited her passion for meditation.  Since then Heather has participated in training programs such as Frontiers of Trauma Treatment with Bessel van der Kolk, Finding the Space To Lead: Mindful Leadership Training with Janice Maurturano, and she regularly attends yoga therapy, mindfulness and thanatology conferences.

Heather is on the Board of Advisors for the highly regarded military family survivor organization Tragedy Assistance Program for Survivors (TAPS), and works with the National Fallen Firefighter’s Foundation, National Hospice & Palliative Care Organization, Association of Death Education and Counseling, Maryland Hospital Association, and the LiveOnNY Organ Donation Network.  She is also the host of the Mindfulness & Grief Podcast.