Dear [First Name],
This month's newsletter has a slightly new format. It's been divided into five sections, so you can skip straight to the parts that interest you.

First up, there's a Spot Meditation — The instructions for the meditation are written in bold, so if you are just looking for a quick way to destress, jump straight here.

Next — for all those who have been requesting post-course options — there's an expanded Forthcoming Events section which lists places where you'll be able to regularly meditate (often for free or low cost) in a group.

I've then included a 'Recommended'  section, which will include information on books, cd's and websites that you might like to explore.

Then there's the course schedule — which you can refer your friends to. If a friend registers online for a course make sure they enter your name in the referrer box. This entitles you to a free copy of my A Taste of Meditation CD (or the forthcoming Meditation at Work CD).

Finally, the Meditation Tip will now focus on ideas you can implement to keep your meditations fresh and your skills developing.

Thanks, if you were one of those who offered some of the valuable feedback which prompted these changes and congratulations to Di Attard, who wins a copy of The Art of Awareness for her useful suggestions.

In This Issue...

• Spot Meditation
• Forthcoming Events
• Recommended Reading
• Course Schedule
• Meditation Tip

Spot Meditation

Are you too busy and stressed-out to meditate? Then this is the section of this newsletter designed just for you. Meditations that you can do NOW, in less than 1 minute.

Just Listen

Stop. Listen. What can you hear? Identify five distinct sounds. Take your time and let each sound linger in the mind. For example, right now I can hear:

1. The voice and oud of Dhaffer Youssef, playing on my stereo.
2. The wind gusting though the leaves of the tree outside my window.
3. A passing car.
4. The hum of my computer.
5. Someone in the distance using a leaf blower (though I suspect the wind is winning).

How and where do you meditate when you've only got a minute? Send your own spot meditations to matt@melbournemeditationcentre.com.au

The best suggestion each month will be published here.

Forthcoming Events

Meditate in the Gardens

As part of The City of Port Phillip Leisure & Lifestyle program I'll be conducting free guided meditations in the St Kilda Botanic Gardens on Tuesday mornings during April and May.

The sessions will run from 7.00 - 7.45am on the 10th, 17th and 24th of April and on the 2nd, 8th and 15th of May. Start your day with a relaxed and clear mind. We'll be meeting at the Rose Garden.

Simply Silence

A relaxed, friendly group meeting on the first and third Thursdays of the month in North Melbourne. Get along, make some new friends and enjoy guided meditations from a variety of teachers. www.simplysilence.org

Stay tuned for news on a new Simply Silence group for the South-Eastern suburbs.

Peace Music

Join Jarek Czechowicz, founder and director of Peace Music a program of music, meditation, chanting and uplifting talks for the cultivation and expression of inner peace. Fortnightly, Thursdays from 11am - 1pm at Ross House, 247 Flinders Lane. www.jarekc.com

Want to see your meditation event listed here? Email matt@melbournemeditationcentre.com.au with details.

Recommended Reading

The Art of Awareness

Eric Harrison's new book, The Art of Awareness, is available now. A companion to The 5-Minute Meditator, the book shows you how to get the most from longer (10 - 30 minute) meditations. With his usual clarity, Eric shows you how to get the full rewards that are possible from meditation.

The book is ideal for those wishing to further develop their skills and to explore the self-observant qualities of mind often referred to as awareness, mindfulness or insight.

Course Schedule

You can register online for any of the following classes. Note that most courses book out a week or so before they're due to start.

Term 2 - April/May 2007

Term 3 June/July

Term 4 August/September

*To be confirmed.

Note: We're still searching for a new venue in the CBD. The venue needs to seat 20 people comfortably and be available on Thursday afternoons from 5.30 - 7.00pm.  We're looking for a nice convenient, central location and reasonable rent. If your workplace has a suitable space, or you know of a venue that might be appropriate please email matt@melbournemeditationcentre.com.au with your suggestion. Thanks!

Meditation Tip - Beyond Relaxation

Once you've been meditating for a while you'll probably find that you can relax with relative ease. Five minutes or so, a few deep sighs and a few scans up and down the body and you'll be able to bring yourself into a pleasantly comfortable state. Though your mind may ramble aimlessly much of the time, you'll also probably start to experience more and more moments of relative stillness. What then?

You have a number of options. You could simply sit back and enjoy the peace and quiet. That's a legitimate choice. However, if you'd like to continue to improve you could take a few extra steps.

1. Notice when you are focused and when you are drifting aimlessly. Endeavour to focus more deeply and continuously.
2. Get clear about what is distracting you from moment to moment and manage your attention more deliberately.

For more strategies on improving the quality of your experience during longer meditations see The Art of Awareness, above.

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.)