Dear [First Name],
This month's newsletter is coming out a little earlier than usual becuase I'm heading off on a 26 day hike from Mt Kosciusko down to Bairnsdale, on the Victorian Coast from this Saturday until February 9.

Enquiries to matt@melbournemeditationcentre.com.au or 9531 1607 will still be answered and you can register, as usual, for courses online.

This month's meditation is a practical one, but also quite luxurious. It's great to do if you can find a tree to lie under in a park at lunch, a space on the carpet in your office or first thing when you get home after a long day driving. It feels great and can help to relieve that all too common irritant - the painful lower back.

In This Issue...

• Meditation Tip - Lower back meditation.
• Venue Search Continues
• Course Schedule - Registrations for 2007 Courses now open.
• Teacher Training Course

Lower back meditation

Lie on your back with your knees bent, feet flat on the floor. Take several breaths and feel the support of the ground. Simply notice your weight pressing into the floor.

Now become aware of the small of your back, the gentle curve of the lumbar spine and sacrum. As you inhale, increase that curve very slightly. Just arch your back almost imperceptibly. As you exhale, gently release the lower back towards the floor. Let the back of your waist and sacrum melt into the floor. Continue with this gentle undulation, arching as you inhale and melting as you exhale.

After you get used to this motion, which may take a few days, begin to be active on the exhale, freely rocking the sacrum backwards and forwards. This exhaling movement also engages the deep abdominal muscles that support your lower back.

This should feel good, never painful. You are gently bringing movement to an area that often gets compressed and immobilised. One or two minutes is enough.

Venue Search

Unfortunately our CBD venue has closed and we're still searching for a new venue in the city for courses this year. The venue needs to seat 15 to 20 people comfortably. A good central location with easy access would be ideal, and it needs to be available on a Thursday afternoon from 5.30. If anyone knows of a suitable venue please email matt@melbournemeditationcentre.com.au

Course Schedule

Term 1 - February/March 2007

Term 2 - April/May 2007

Teacher Training Course

The Teacher Training Course commencing in February is already full, (though I may have a few extra spaces available for those of you who had indicated an intention to particpate earlier in the year).

Due to the high demand I'm scheduling a second course for 2007 mid year. Keep in mind that participation in the Basic Course is a prerequisite and that ideally it's best to have completed the Basic Course well beforehand.

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.)