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Class and Lecture Notes


These notes are provided for your reference for classes presented at the church.

Course Notes for Meditation 101

We will begin with a quick introduction and practice of
Super Brain Yoga.  See the Living Healthy page for details
of this practice.


What is meditation?
Any process that causes the logical mind to stop functioning in its normal manner.
This can be using a sound (mantra), breathing, pattern (mandala) or movement.


What are the major types of meditation?

  1. Breathing is probably the oldest form.
  2. Repetitive sound is also very old (mantra).
  3. Movement in a structured dance or pattern (Tai Chi, Sufi dance, etc.)
  4. Guided images, usually with a third party involved.
  5. Focus on an image (mandala)
  6. Whatever other way that stops the normal thought process.

Basic Breathing

  1. Close your eyes.
  2. Slowly inhale through your nose until your lungs are full.
  3. Slowly exhale through your nose until your lungs are empty.
  4. Breathe so gently that you can barely feel the air at the tip of your nose.
  5. Make the motion continuous.


Variations on Basic Breathing (Yoga Complete Breath)

  1. Inhale through your nose.
  2. Exhale through your mouth.
  3. Inhale from the bottom of your lungs up, i.e. push out your navel as you start to inhale and continue to fill your lungs.
  4. Exhale from the bottom of your lungs by pulling your navel towards your spine as you empty your lungs.
  5. This method of inhaling/exhaling is called the Complete Breath.  Do it slowly.


Numbered Breathing (similar to Basic Breathing, but with more steps involved.)

  1. Close your eyes, if sitting. 
  2. Take a deep breath by inhaling through your nose using the Complete Breath technique until your lungs are filled.
  3. Exhale through your mouth, remembering to pull your navel towards your spine.
  4. Repeat this three times – very slowly, very gently.
  5. Take a deep breath and then
    1. Exhale to a count of four through your mouth.  Your lungs should be completely empty at the end of four counts.  If walking, you can do this by steps.
    2. Hold for four counts (steps)
    3. Inhale to a count of four through your nose.  Your lungs should be completely full at the end of the four counts (steps).
    4. Hold for four counts (steps)
    5. Repeat this cycle.
  6. Use the Complete Breath technique for inhaling and exhaling.


Mantra Meditation

  1. This will be taught to you as a “call and response” with a leader saying the mantra (sound) and then you will repeat the mantra.
  2. The leader will say the mantra and you will repeat the mantra, with each repetition being softer and slower.
  3. When you can no longer hear the mantra, you will close your eyes and mentally repeat the mantra.  Leave a space in your thinking of the mantra of the same duration as the leader’s spoken mantra.  Think the mantra on the inhale.  Leave the space on the exhale.
  4. Repeat the mantra in your head slowly.  If you think of anything besides the mantra, you will return to speaking the mantra, slowly and softly on each repetition.
  5. Mantras have traditionally been done using Sanskrit words.  Other words will do, and the tone of the words will have a different effect.
    1. Om is pronounced aummmmm, and one meaning is the breath of life.
    2. Shalom has a good sound.  It is Hebrew and means peace.
    3. Selah has a different (harder sound) and it means truth.
    4. Om Mani Padme Hum is a traditional mantra phrase.  One translation is “hail the jewel in the lotus”.  Pronounced: Ohm - Ma Nee - Pod May - Hum
Movement Meditation
  1. We will be doing 10 Mindful Movements as taught by Thich Nhat Hanh.   
  2. We will also be doing the breathing meditation as a walking exercise with emphasis on breathing, counting and movement.


Heather L. Tapia - Prosperity Advisor provided the
following information to our Spiritual Development class. 
You can find her through Google.

The Five Steps to Abundance are based upon the following five principles:

1.  Gratitude is very important.  It acknowledges that
we are thankful for what the Universe has provided.
Make a gratitude list for what you have now that is
a blessing to you. 

2.  Believe that we deserve what we ask for from the Universe.   
Change your attitude from hoping for something to believing that 
you deserve good things, and you are willing to receive them.

3.  Identify and let go of your fears.  If you honestly ask what fears are
holding you back from achieving abundance, you will be told.
Face you fears and overcome them.

4.  Put action towards what you desire.  Create a plan to achieve abundance
and then carry it out. 
The law of attraction + the law of action = the law of manifestation.

5.  Be ready to allow the Universe to help you, and receive the help with gratitude. 

 Be happy with where you are now, and with where you are going.