Dear Meditator,

When people ask me what I do, I reply that I teach meditation. Invariably, the next question they ask is: "What kind of meditation?" and that one's not so easy to answer. Usually, I say that I don't follow any particular tradition or school, that I teach a range of techniques rather than just one and that I draw inspiration from whatever sources I find useful. I elaborate by explaining that I endeavour to teach the principles of meditation so that people can modify the practice to suit their own purposes. This reassures those that want to be sure they won't be indoctrinated into a religion or cult and confounds those who believe that meditation must be part of a religious or spiritual practice.

The trouble with my answer is that it defines what I do a little too narrowly — and it places limitations on what I feel I can and can't teach. The fact is, I have found useful meditation techniques and concepts from all kinds of sources, and it's my belief that this wide exploration is what enables me (or anyone) to teach (or learn, or practice) meditation effectively.

It is this openness to a range of approaches of meditation that we'll be exploring in a forthcoming workshop "Approaches to Meditation" and it's also the idea behind the inclusion of the article "An Introduction to the Mahāsi Method".

Also, Meditation in the Gardens returns for Spring, daytime and intermediate classes are scheduled for October and Graham Williams returns to Melbourne.

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

In This Issue...

• Spot Meditation
• Ten Triggers
• Forthcoming Workshops
• Course schedule
• Forthcoming Events
• Introduction to the Mahāsi Method

Spot Meditation

Quench your thirst for relaxation and relief at work next time you pay the water cooler a visit. Take the time to listen to the gurgle of the water as it enters your cup. Notice the first contact of fluid with your lips, your tongue. You can do the same with tea, coffee or juice — savouring the flavour. Paying attention to these simple pleasures helps to keep you in touch with reality. It's a much less taxing place than the realm of anxiety, worry and pressure.

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.

Ten Triggers

As most of you will know, meditation is easy, but remembering to do it is much harder. Here are ten times, places or situations to keep in mind.

The more often you use these triggers the more often you'll find yourself living in the moment — free from unnecessary worry.

1. Filling your car up with fuel; listen to the ambient soundscape.
2. Waiting to cross the road; do a quick bodyscan.
3. Walking through a park; notice the variety of blossoms on the trees.
4. When your phone rings; sigh once before answering it.
5. In the shower; deliberately inhale the aroma of the soap you use.
6. When you meet your best friend; look at her face as though it were the Melways (and you're very lost).
7. If you get a massage; let the masseurs hands guide your attention through the body.
8. When engaged in any physical activity; periodically tune into your breath.
9. When you see the Golden Arches; remember it's an M for mindfulness.
10. Whenever you turn the TV on; remember, you could be meditating.

Forthcoming Workshops

Approaches to Meditation

There are a myriad of approaches to meditation and when you're learning the sheer range can be bewildering. As you become more familiar with meditation, however, it pays to explore the full range of options available.

• What is the best approach to take with regard to thoughts?
• Should you accept your emotions as they are or try to evoke positive ones?
• Should you aim for sharp focus or panoramic awareness?
• Is it possible to control the mind?
• Should you reign your impulses in, express them, or simply observe?
• Are you best with clear goals or are goals themselves a hindrance?

Come along to explore these and other conundrums of meditation with Matthew Young of Melbourne Meditation Centre and Arian Young of Workspace Meditation. The workshop will be most suited to students who have completed at least one meditation course and are now looking to fine tune and expand their understanding of meditation.

September 27, (10am - 4pm) Elwood.

Meditation Master Classes - Graham Williams' Workshop

The basics of meditation are easy to learn and do. However, many people are unaware of the incredibly rich tradition behind it and the profound psychological insights meditation can provide.

In this workshop Graham will demonstrate how both beginners and experienced meditators can benefit from understanding that different kinds of meditation suit different types of people. He will outline the different personality types, the way these types learn and the meditations which suit them best.

Graham will also explain the deepening levels of meditation and how to recognise them, and the 'weather patterns' of the mind. Knowing how your mind and emotions work provides strength and confidence in both meditation and your daily life.

There will be plenty of time to meditate, and to explore and discuss your meditation experience. Graham will present formal, informal and spot meditations so you can integrate meditation more fully into your daily life.

October 19, (10am - 4pm) Balwyn

Graham Williams, Ph.D., is the founder and director of the Lifeflow Meditation Centre. He is an adjunct lecturer in the School of Medicine at Flinders University and a consultant to a national corporate psychology company. He taught at The University of Adelaide for 15 years.

Originally a concert pianist, he then trained for over ten years as a teacher in both the Burmese and Tibetan meditation traditions, and spent six years in intensive retreat. Graham has concentrated on bringing the advanced techniques of these incredibly rich traditions into an accessible Australian form.

The Lifeflow Meditation Centre (founded in 1981) has a team of seven teachers, has taught thousands of people how to meditate and trained hundreds in the more advanced practices.

The third edition of Graham's book Insight and Love is due out later this year, and his new book Balancing Life has just been released. In collaboration with the ABC, the Lifeflow Centre has released The Joy of Being, a set of meditation CDs.

Course Schedule

Term 6 Courses commence the week beginning October 5. You can register online for any of the following.

Term 6 August/September

Meditation Events

Meditate in the Gardens Spring 2008

Start your day with a relaxed and clear mind. Join me on Tuesday mornings from 7.00 - 7.45am at the Rose Garden Rotunda in the St Kilda Botanic Gardens for a series of free guided meditations, presented by the City of Port Phillip. There's limited seating available so arrive early or bring a yoga matt, rug or cushion to sit on. Sessions run on September 23 & 30, and October 7, 14, 21 & 28.

Simply Silence

Get your regular dose of relaxation and calm at one of our Simply Silence sessions in North Melbourne or Elwood. It's a great way to discover and explore meditation in a friendly group environment.

Elwood Schedule:

• September 8 - Ruth Yeatman
• September 22 - Sarah Fletcher
• October 13 - Adam Nicholl

North Melbourne Schedule:

• September 4 - Paul Majewski
• September 18 - Jenny Petridis

Further Afield

Diana Thurbon runs small meditation classes on a Thursday evening in Keysborough. For more information email dianast@optusnet.com.au or call 03 9798 6862.

Approaches to Meditation - Vipassana

Mahāsi Sayādaw (1904-1982) was a Burmese monk and meditation teacher who had a significant impact on the teaching of Vipassana (Insight) meditation in the West and throughout Asia. Notable students of his include Jack Kornfield and Sharon Salzberg, two well known American teachers. Sayadaw is well known for his efforts to teach meditation to lay people, rather than monks.

In the article below Patrick Kearney discusses various elements of the Mahāsi method. His clear, concise explanations of what meditation is, what to do when you're distracted and how to develop insight by watching your own mind provide a good understanding of the essentials of Vipassana - one of meditation's key traditions.

Download Introduction to the Mahāsi Method by Patrick Kearney (PDF, 180Kb)

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