First Week’s Class
Part One – The Introduction
Welcome – Setting the context of tonight’s class – Advice for beginners and for those with experience.
Part Two – You CAN meditate
The most important message of week one: You can do this. Even if you think you can’t. Many people (even some with lots of experience) have misconceptions about what meditation is and isn’t. In week one we want to start with a more helpful understanding about what it is, and prove that you can do this, than anyone can do this.
Part Three – The first meditation (3 minutes)
You now know how to meditate – so now we practice this new knowledge with a short (just 3 minutes) meditation exercise.
Part Four – Meeting Your Mind (perhaps for the first time)
Even your first meditation starts to teach you something about your own mind. In some ways meditation is really about meeting your mind and realizing that although your mind is a part of who you are, there is also a part of you that is slightly separate from your mind – that can see your mind thinking.
Part Five – Second Meditation
Although we hope the information given during the talks is helpful and encouraging, the real point of all this – in fact the only point of it – is to have you discover your own meditation experiences. So please try to actively do the meditations – that’s where the benefit is.
Part Six – The structure of this program
A quick overview of what we’ll be covering during the twelve weeks.
Part Seven – The third meditation (10 minutes)
Another partially guided breath meditation.
Part Eight – Why meditate?
What’s so great about watching your breath, getting distracted and then starting again? How could that possibly do anything? Here Justyn offers three high level reasons to meditate.
Part Nine – The Final Meditation (adding counting)
A small variation on the first meditations. Just adding an element for the mind to hold onto by counting each in and out breath up to ten, and then back down to one.
Part Ten – Wrap-up and homework
Some final thoughts and an optional assignment for those inspired to try this on their own this week.