CLASSES AND PRICES

8 Classes, approximately 1 hour to 1:15 minutes long.

Beginning of each month, Two sessions per week:
Monday and Thursday evenings starting at 7pm.

Brief contents for each class:

Class 1:
The basics of meditation, quieting down judgment, and letting go of negative thinking.
(Mindful Meditation #1: Breathing and Relaxing)

Class 2:
Feelings/emotions and your body and discovering how discomfort is your teacher.
(Mindful Meditation #2: Breathing and Thoughts plus delta waves)

Class 3:
Being present and mindful, your fears and coping mechanisms.
(Mindful Meditation #3: Breathing and Sounds plus delta waves)
(Mindful Meditation #6: Breathing and Emotions plus delta waves)

Class 4:
Disconnect from technology, relaxation and body control.
(Mindful Meditation #16: Progressive Muscle Relaxation)

Class 5:
The two levels of Mindful Meditation, and how you are progressing.
(Mindful Meditation #14: All In)
(Mindful Meditation: Pure Silence with Delta Waves)

Class 6:
Your traits are your platform, being still.
(Mindful Meditation #9: The Three Commitments)
(Mindful Meditation #1: Breathing and Relaxing with Internal Counting)

Class 7:
Disconnecting thoughts from emotions, tolerating that feeling of effort.
(Mindful Meditation #10: Letting Go)
(Mindful Meditation #3: Breathing and Your Body with Thermal Biofeedback)

Class 8:
Insights into boredom, exploring what is “normal.”
(Mindful Meditation #13: True Insights)
(Mindful Meditation #7: Kindness to Others)
(Mindful Meditation #12: Five Mantras of Positivity)
Specific meditations will be practiced in class. All participants will be able to access online the course meditations from an assigned drop box.

Listed are the meditations with different focus and lengths.

Meditation #1	Breathing and Relax 5 min
Meditation #2	Breathing and Thoughts 5 min
Meditation #3	Breathing and Your body 6 min
Meditation #4	Breathing and Sounds 7 min
Meditation #5	Breathing and Focusing 8 min
Meditation #6	Emotions 5 min
Meditation #7	Kindness to others 10 min
Meditation #8	Choiceless Awareness 15 min
Meditation #9	The Three Commitments 25 min
Meditation #10	Letting Go 10 min
Meditation #11	Surrender to the Sensation 15 min
Meditation #12	Five Mantras of Positivity 10 min
Meditation #13	True Insights 15 min
Meditation #14	All In 25 min
Meditation #15	Settling into Relaxation and Tranquil Sleep 25 min (over delta waves)
Meditation #16	Progressive Muscle Relaxation / Anti-Fidgety 30 min
Meditation #17	Working Through Pain 30 min

The only homework is to practice and track your Mindful Meditations every day; even for 5 minutes. Much of the class culture, support, and discussion is based on feedback and progress stemming from daily practice.