Dear Meditator,

In This Issue:

1. Spot Meditation - Fun with Mindfulness
2. Courses start next week, including our annual Intermediate course.
2. October 27 - 'How to Meditate' Workshop
3. Guest teachers for Simply Silence in October.

Plus, more tips on using the breath, a link to one of the oldest and most profound meditation texts.

I hope you enjoy the newsletter. Feel free to email comments, questions or suggestions to: matt@melbournemeditationcentre.com.au

In This Issue...

• Spot Meditation
• Courses starting next week
• Casual Meditation Classes - Guest Teachers for October
• Meditation Tip - The Ins and Outs of the Breath
• Free 10 Minute Guided Meditation

Spot Meditation

OK, bear with me. The instructions for this months spot meditation are a little longer than usual. Paradoxically, the technique itself is shorter.

This month we're going to be playing with mindfulness. Being mindful means paying attention. In a sense, it's a synonym for meditation, for being present. Many brief moments of mindfulness add up to meditation — or, in other words — a relaxed body and calm mind.

The problem is, we're often not mindful; at least, not of where we are and what we're doing. We're often trapped in random thought, oblivious to what's really meaningful and important. Oblivious to what will make us happy — as are the folks in this article (Spend, spend, spend. It's no way to happiness) in The Age this morning).

So, being mindful is about paying attention to what's really here — and this can be surprisingly good fun. Of course, trying to remain mindful 24/7 is not going to work, so we're going to start small. This week, begin increasing your awareness of directions and space — by noticing arrows.

You'll probably be surprised. We're surrounded by arrows, but we stop seeing them once we become accustomed to the signs around us.

Notice street signs that you pass every day and pay attention to the arrows. Distinguish among the various shapes of arrows and note how they point in different directions.

Do they have fat stems? Do they have curving stems? Are there symbols that serve as arrows without having a pointed tip?

Once of my favourite secret arrows is in the logo for Subway. No, I don't eat there, but have a look at their logo next time you wander past. (It probably won't be long).

Look for arrows that are not obvious. They don’t have to be huge—you can find them on your computer screen right now, I’ll bet! Just start seeing them, and make distinctions in the way they are presented as well as the purpose for which they are used.

Let me know how you go - and if you like playing with mindfulness in this way pay a visit to the Mind Masseuse.

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.

Course Schedule

Our next series of courses commences next week. We're running both an Intermediate course and Tuesday evening classes in the CBD.

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

For information on courses beyond October check out our 2007 course schedule.

Term 5 October/November

Casual Classes

Simply Silence

A big thank you to Kate James, Arian Young and Paul Majewski for guiding wonderful sessions during September.

Simply Silence welcomes back Sarah Fletcher (Elwood) and Garth Stone (North Melbourne) who will be conducting our first sessions in October. Check the Simply Silence website for details of guest teachers for later in the month and sign up to the reminder service to receive an email a few days before each scheduled session.

Also, look out for a new section of teacher profiles on the Simply Silence website in coming soon.

Simply Silence provides you with the opportunity to practice your meditation in a group setting on a casual basis; entry is by donation and you're invited to join us for tea and biscuits (or, in North Melbourne, even dinner) afterwards.

Meditation Tip - The Ins and Outs of the Breath

"Breath is extremely versatile, always adjusting itself to the needs of the moment. Notice how when you walk up stairs, your breathing rate increases. When you sit down, it slows because your muscles demand less oxygen at rest. When you are sleeping, oxygen consumption drops almost 10 percent. When you meditate, which you can do just by paying easy attention to the breath, your breathing slows down even more than it does in deep sleep. Being centred in your breath lets you slow yourself down or speed yourself up as needed."

Lorin Roche, Breathtaking

Last month I invited you to explore the effects and differences of breathing through the mouth and nose. What did you notice?

• Are you able to take in oxygen more quickly through the mouth?
• Does your breath seem to flow to the belly when you breathe through the nostrils; whereas the chest fills more noticeably when your breathe through the mouth?
• Is the a greater sense of emotional release when you exhale out through the mouth?
• Does nasal breathing feel more relaxed and controlled, oral breathing more uninhibited and energising?

What else can you notice? Whenever you've got a few spare minutes, see what new you can learn about and from the breath. Tune into the breath with a sense of wonder. Ask: "How am I breathing now?"

Free 10 minute guided meditation

Continuing our theme of mindfulness from above, here's a 10 minute guided buddhist mindfulness meditation from Tara Brach, founder and senior teacher of the Insight Meditation Community of Washington, D.C., and a practicing psychologist.

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.)