Dear Meditator,

The question I'm most often asked during meditation courses is " How do I stay awake!". If you're one of the many meditators who find that meditation and sleep often merge into one and the same, then read on.

2008 Courses start next week. The Elwood course is full, but there are spaces available at all other venues. A few last minute Teacher Training Course spots have become available and we have a CBD venue confirmed for this term.

Also, read below for information on the Australian Meditation Conference & Expo, to be held in Melbourne in June.

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

In This Issue...

• Spot Meditation
• Meditation in the news
• 2008 course schedule
• Forthcoming Events
• Staying Awake during meditation

Spot Meditation

You've heard of Su-Doku, now try Su-Soku, which is Japanese for "Counting the Breath".

Count 1 as you inhale, 2 as you exhale; 3 as you inhale, 4 as you exhale. Continue to 10 then return to 1.

Keep your attention exclusively on the breath/count for 3 cycles and your mind should be relatively clear.

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.

Meditation in the news

From The Age 28 January, 2008

"When the 36 students at Reservoir's Maharishi School return to the classroom this week, there will be the usual buzz that comes from the thrill of seeing classmates and starting a school year.

But by 9.30am, shoes will be off and all will be quiet. Complete silence will descend over the school as the students and teachers sit crossed-legged on the floor and meditate."

You can read the full article School year to start on a meditative note on The Age website.

Course Schedule

Meditation Courses for 2008 begin next week. You can register online for any of the following classes.

Term 1 February/March

Meditation Events

Simply Silence

Simply Silence sessions for 2008 kicked off last night in Elwood and continue in North Melbourne this Thursday. And if you happen to be in Washington DC, the group there now meets every Monday night.

Forthcoming Simply Silence sessions will be led by Sarah Fletcher (Feb 11), Living Now's Seamus Ennis (Feb 25) and YTAA President Stephen Penman (Feb 21).

Meditate 08

This June the inaugural Australian Meditation Conference & Expo will be held at the Melbourne Museum. To the best of my knowledge this is a first of its kind and will provide an opportunity to listen to and attend workshops conducted by some of Australia's most prominent meditation teachers, including Eric Harrison, Dr Craig Hassad and Paul Bedson from the Gawler Foundation. For more information visit www.meditate08.com.au, which will be updated over coming weeks.

Staying awake during meditation

Meditation is relaxing, so it's no surprise that you may find yourself drifting off to sleep during the practice. Of course, sleep is healthy, enjoyable and most of us could do with more of it. To get the full range of benefits from meditation however, you need to stay awake. If you find your mind drifting off into a dreamland try the following.

1. Don't lay down. Laying down may be the comfortable way to meditate, but it is also the surest way to have trouble staying awake. Find a comfortable posture for meditating, but not TOO comfortable.

2. Don't meditate where you sleep. A comfy chair may be a great place to meditate - unless its the one you fall asleep in while watching TV. Anyplace where you regularly sleep may trigger a sleep response in your body.

3. Create slight discomfort. If you are too comfortable to stay awake, try turning the thermostat down, sitting in a harder chair, or otherwise creating a minor irritation that will be enough to keep you awake, but not distract you too much.

4. Try meditating in a new place. Meditating in the car, or in a park or at the beach can be a good way to get out of a rut and wake up your mind.

5. Emphasise the inhalation on each breath. The inbreath is somewhat energising and will help to keep the mind sharp.

6. Don't sit still at all. Meditate as you walk, exercise, swim or do the dishes.

7. Finally, and this may sound obvious; don't meditation when you're tired. Meditate first thing in the morning or at times when you know your energy is up. It's tempting to leave meditation until you're worn out and frazzled, but it's much more beneficial to meditate when you're fresh and wakeful.

Sleep is good, but meditation is more than relaxation. It should help you develop a sense of peace and relaxed alertness. If meditating has become nothing more than your favourite sleeping aid, start using these tips today to get back on track.

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.)