Dear Meditator,

End of Year Specials — Take some time out to relax.

The final term of meditation courses for 2008 commence the week beginning November 16. They're all four week courses and if you've previously completed a meditation course at the Melbourne Meditation Centre you can do any of them for just $100

Alternatively, if you're looking to get a deeper level of relaxation, join me, Paul Majewski and Garth Stone on The Big Retreat on the weekend of November 14-16.

And if you're pressed for time - then come along for a half or full day workshop. We've got one in November and another in December. See below for full details.

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

In This Issue...

• Spot Meditation
• Forthcoming Events
• Life in Balance
• Course Schedule
• Regular Events
• Meditation Tips - Meditating Informally

Spot Meditation - Feed your mind.

Next time you feel stressed reach for your favourite mint. The sharp tastes and smooth textures are a simple way to bring the mind to its senses. For best results, pay attention. Try spending 30 seconds examining a mint — its look, its texture, its smell — and when finally, it reaches the tongue, really notice the tastes.

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

How to Meditate Workshop

Sunday November 9, 2.00 - 5.00pm
Prahran
$80

New to meditation? Our 3 hour weekend workshops are an ideal introduction to the practice.

• Discover what meditation is (it's much simpler and more user-friendly than you think) and how it works.
• Learn a range of techniques to relax your body and calm your mind, wherever and whenever you want
• Find out how meditation can be used to de-stress, think clearly, sleep better, help with anxiety, and improve health.
• Experience the deepest relaxation you've probably had in quite a while (and how to tap into that state at will).

register

The Big Retreat

Friday 14 — Sunday 16 November
Jamieson Sanctuary
$375

Meditation Events presents The Big Retreat — a wonderful opportunity to deepen your meditation practice, slow down and let go. Join Garth Stone, Paul Majewski and Matthew Young at the beautiful Jamieson Sanctuary for a program of guided and silent meditation, music meditation, labyrinth meditation, sound massage, drumming and bushwalking.

more info | register

A Whole Brain Approach to Stress Management

Saturday 6 December, 10.00am - 5.00pm
Augustine Centre, Hawthorn
$140

How do you manage your stress? How do your thinking styles effect the way you react to stressful situations, and how do they impact on your ability to meditate effectively? This workshop, presented by Irwin Tobias and Matt Young, will give you the opportunity to discover your own preferred thinking styles and to explore how they influence the ways you manage stress. The workshop is suitable for beginners as well as experienced meditators and aims to teach you how you can bring all of  your mind to the tasks of relaxing the body and calming the mind.

register

Life in Balance

There are plenty of books on meditation around, but it's not often that you find one that presents anything particularly new or interesting. Graham Williams new book, Life in Balance: A Practical Australian handbook for understanding and getting what you want from your meditation practice, does just this.

If you're a complete beginner Life in Balance presents everything you need to know to get started. And if you've been meditating for months or years, the book provides excellent instructions on how to fine-tune a meditation practice — how to recognise the deeper states or absorptions and how to use meditation for managing the mind and emotions, and to make better decisions. Buy now.

Course Schedule

The final term of meditation courses for 2008 commence the week beginning November 16. You can register online for any of the following.

Term 6 October/November

Regular Meditation Events

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:

• November 10 - Yvonne Anderson
• November 24 - Arian Young
• December 8 - Sarah Fletcher
• December 22- Matthew Young

North Melbourne Schedule:

• November 6 - Rita Cattivera

Informal Meditations

Have you ever done this: you start complaining to someone, getting quite heated, perhaps ranting and raving about their unsatisfactory behaviour, working yourself up into quite a state; before suddenly realising that you are totally alone?

You might have had a solid five minute argument without even getting out of bed! What a way to start the day. And of course, even though the whole drama took place only in your own mind — you are already tense, perhaps feeling angry about events that have not, and may not ever, occur. If you were to have this argument over breakfast you may not even have tasted what you ate.

Or perhaps you have a little tiff with your partner. Then you review the conversation for the rest of the day, thinking, I should have said this or that; that would have put them in their place! The argument only lasted two minutes, but your mental gymnastics might continue all week. Of course, they're not helping do anything but perpetuate your angst. You're lost in a self-generated hell that bears little resemblance to reality.

Sound familiar? It's a trap we all fall into; unconsciously grasping at imaginary futures, or trying to rewrite a past that is forever gone. In the process we lose touch with reality, with our bodies and the present moment, and with the many little joys that always surround us.

"Spot" or informal meditations can help to combat this unconscious spiralling into self-generated realms of irritation and stress, and the checklist below from Graham Williams new book, Life in Balance, can help you to determine how successful you've been in finding your balance.

Checklist for informal meditations

1. Have your thoughts slowed down a bit, or were there times when your felt completely free from them?
2. Does your mind feel calmer, more settled and less scattered or busy?
3. Do you feel more connected with your body and what you are doing?
4. Is there a bit more space around you so that you don't feel so tight and hemmed in?
5. Are your senses more alive and open — brighter and clearer — and do you feel more in touch with them?

Taking a moment to check these things helps you become aware of the subtle changes that occur in your mind and body as you meditate. It provides a template of what to look for each time you meditate, and informal meditations are a good way to do this because you are still engaged in the things you normally do. You notice that you feel a little calmer, more content with what you are doing, more in touch with your senses and your whole body. These are signs that you have become balanced: that your mind and body are working together instead of being in conflict.

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.)