Dear [First Name],
Being a meditation teacher, I rarely get the opportunity to enjoy sitting back and letting someone else guide me into the calmer reaches of the mind. Most of my own meditation is done solitarily - as I walk to the supermarket or post office, or even sitting at my desk. I have dozens of CD's and a hard-drive full of articles, lectures and mp3's - and these make a pleasant alternative to self-guided meditations - however I always find it very enjoyable to be able to meditate in a group.

And that's the reason this month's newsletter is coming to you a few days early. I was contacted earlier this week and invited to share with you details of an event being held this Saturday night. Read below for further details.

I also recently came across a website offering good quality guided meditations. You can download these freely from the links below.

In This Issue...

• Meditation Tip
• Special Events
• Course Schedule
• Guided Meditations
• Website of the Month

Meditation Tip

Many of you will know that meditation can seem easy when you are guided along during class. Remembering to do it during the working day can be a bigger challenge. However, this too can become easy with a little practice. Make it a habit to ask yourself "Could I meditate now?" throughout the day and you'll soon find the time.

It does take discipline to create a habit though - so this week make it your goal to find two or three 'new' ways to meditate. Here's a few suggestions you can use to inspire your own explorations.

Meditate:

• when the ads are on (if you watch TV)
• whenever you walk up a flight of stairs (or on escalators/in lifts)
• doing the dishes
• when you notice yourself feeling tense or rushing
• when you look out a window
• putting the rubbish out
• when you feel irritated or annoyed
• while brushing your teeth
• as you put your cup of coffee in the dishwasher

Remember - a spot meditation can be as short or as long as you like. 3-5 seconds can make a difference. It's a mini-break from the continuous movement of your day. A brief pause in which to stop, reflect and slough off unnecessary tension. Enjoy.

Special Events

Peace Music

Peace Music is the work of meditation teacher and musician Jarek Czechowicz, and includes live music, chanting, short meditations and stories to promote relaxation and inner peace. Peace Music events are not affiliated with any religion or spiritual group and are held at venues throughout Melbourne. They are all alcohol free and include a social break where people gather to share tea, coffee and snacks.

Maybe I'm getting old, but this sounds like a good way to spend a Saturday night. If you haven't tried meditating to live music or enjoyed the sense of community and calm which can come through chanting come along this Saturday night and try it out.

Where and When: Liardet Street Community Centre, 154 Liardet Street, Port Melbourne on Saturday May 20th from 7pm until 9pm.

Cost $15 or $10 concession

BYO cushion or blanket - chairs available. More information and dates for future performances in Elwood, Hawthorn, Richmond and the CBD are available from Jarek Czechowicz' website: http://members.optusnet.com.au/~jarekc/press.htm

Simply Silence

Our casual group sessions, run in conjunction with Meditation Solutions, have been a big success. Meeting on the 1st and 3rd Thursdays of the month at the North Melbourne Library, they're a great way to keep up practice in a group environment. For more information see www.simplysilence.org Entry is by donation. Next meeting is this Thursday, May 18.

Course Schedule

New for Term 3

• Full 6 week course running Thursday evenings in the CBD
• Wednesday morning course in Elwood

Term 3 - June/July 2006

June 03: Workshop at St Kilda (Saturday 2.00 - 5.00pm)
June 18: 4 Week Basic Course at Glen Waverley (Sundays 7.00 - 8.30pm)
June 19: 6 Week Basic Course at Clifton Hill (Mondays 6.15 - 7.45pm)
June 19: 6 Week Teacher Training Course at Clifton Hill (Mondays 8.00 - 9.30pm)
June 21: 6 Week Basic (Day) Course at Elwood (Wednesdays 10.00 - 11.30am)
June 21: 6 Week Basic Course at Elwood (Wednesdays 8.15 - 9.45pm)
June 22: 6 Week Course at Melbourne CBD (Thursdays 5.45 - 7.00pm)
June 22: 6 Week Course at Port Melbourne (Thursdays 8.00 - 9.30pm)

Teacher Training Course

Designed for yoga teachers, health professionals and others wishing to teach or guide meditation the Teacher Training Course takes a behind the scenes look at what's involved in meditation instruction and how best to integrate meditation with other modalities.

Free Guided Meditations to Download

Using a Guided Meditation CD can be a luxurious and satisfying way to meditate - particularly if you wish to try a longer sitting. Guidance helps to keep a wandering mind on track and by listening to different 'guides' you can keep your practice fresh and pick up useful new strategies and techniques. If you have a Walkman/IPod or equivalent, you may find that listening to a guided meditation on the tram or train can be a useful way to relax on the way to and from work.

A variety of CD's are available from the Melbourne Meditation Centre website. For the technology savvy amongst you - a google search for guided mp3's could be a good starting place; though finding quality meditations isn't easy. A good source of downloadable meditations is the BuddhaNet Audio page. It includes meditation instruction and guidance from numerous well known Buddhist teachers, including the following by Malcolm Huxter.

Guided Meditations with Malcolm Huxter

Body Scan gives instructions on bringing awareness to bodily sensations. For the most part this exercise is relaxing. Occasionally practitioners initially feel uncomfortable with this exercise. If it becomes overwhelmingly distressing, merely distract or direct attention to something outside your body until you are more comfortable with the exercise at another time. Body Scan [MP3 - 24,444 KB]

Calming the body with the breath, describes a mindfulness of breath exercise coupled with relaxation. This is a basic Calm meditation practice and it generally helps to cultivate concentration, calm and relaxation. Calming the body with the breath [MP3 - 20,801 KB]

Cultivating peace and joy with the breath, is an extension of the track "Calming the body with the breath". It is a Calm meditation practice and for some people it can provide a way to cultivate peace and joy. Cultivating peace & joy with the breath [MP3 - 24,551 KB]

Mindfulness of Breath gives instructions for mindfulness of breath, as is it experienced as movement in the abdomen. This is a foundation Insight meditation practice. In some cases individuals who are very conscious of their breathing, such as those with panic disorder, initially find this practice difficult. If this is the case they are recommended to bring attention to something other than the breath until it becomes more comfortable. Mindfulness of Breath [MP3 - 23,889 KB]

Website of the Month

Meditation is Easy www.meditationiseasy.com

This is a rambling site on meditation and has a distinctly Eastern flavour, but may be interesting for those who wish to explore some different techniques and ideas.

Know someone who could chill out?

Do you have friends who are perpetually stressed or anxious, have trouble sleeping or could just do with learning how to relax? Do them a favour and forward this email to them. (Or if this is you, subscribe here.)