2nd Sunday Sit
Sundays, May 13, June 10, July 8, 2012…9:30-10:30am + optional discussion
Monthly meditation group for those seeking to deepen their meditation practice within the support of like-minded others. Silent sitting and walking practice followed by optional discussion. All traditions welcome. 2nd Sunday of every month, 9:30 – 10:30am + 30 minute optional discussion afterward. Arrive at least 5 minutes early to settle in. Chairs/cushions available or bring your own.
By donation. Suggested donation $10, or whatever is affordable.
Amherst Yoga, 10 Northern Blvd., Suite 15, Amherst, NH (behind Walmart) www.amherstyoga.com. Information: 603-672-3224. Details, see below.
Participants are asked to come at least 5 minutes early to settle in. This is a silent practice, we will not be teaching meditation techniques. All are invited to the group discussion afterward. To be placed on the monthly e-mail reminder list, contact Judy.
9:30 Opening bell/brief reading
9:35 Sitting meditation
9:55 Walking meditation
10:05 Sitting meditation
10:30 Bell/end of formal practice
announcements
5 minute break
10:35 Optional group discussion (+/-30 minutes)
11:00 Close
Facilitator Judy Gross, MEd, is a longtime practitioner and teacher of yoga and meditation. She practices vipassana meditation and regularly attends retreats Insight Meditation Society in Barre, MA. She is a graduate of the Practicum in Mindfulness-Based Stress Reduction from the Center for Mindfulness at the University Of Massachusetts Medical Center. Judy enjoys leading mindfulness meditation programs and retreats (single day and overnight) in the Amherst/Peterborough areas of New Hampshire.
Mindfulness-Based Stress Reduction
2012 Dates: Monday evenings (6:30-8:30p) October 15 – November 19 + Saturday November 17 9am – 4:30pm
Free Introduction*: Wednesday, October 3 6:30pm
Registration opens October 1 –call 603-577-2255.*
*Introduction required for those who are enrolling
Location: Southern New Hampshire Medical Center West Campus-Amherst Room
29 Northwest Boulevard, Nashua, NH 03063 689-2400
Fee: includes CD, handouts, 6 evening sessions, 1 full-day retreat
Learn techniques to reduce stress, anxiety, and body/mind dis-ease through body-centered relaxation and positive support to improve quality of life. Participants are asked to attend all 6 evening classes plus a one-day retreat, and do daily home practices.
What is Mindfulness? Mindfulness is a way of being in the present moment while learning to work with life stress in a less reactive and more accepting manner. It helps us see our lives and our habitual reactions to the unavoidable difficulties of life with clarity, so that we can learn to respond to and cope with challenges in an effective and healthy way.
Who can this help? Folks with these symptoms:
• Stress—family, work
• Anxiety and panic
• Heart disease
• High blood pressure
• Sleeplessness
• Headaches, fatigue
• GI distress
Program requirements: Participants will be asked to participate in all of the following:
• 6 weekly evening sessions
• One Saturday full-day day retreat
• 30-45 minutes daily home practices using support materials
Daily practices: Participants will practice the stress-reduction techniques at home. These include CD-guided body scans, gentle movement exercises, meditation, and/or informal observations. The intent is to build self-reinforcing habits that settle the mind and
release tension from the body.
Weekly classes: Participants will gather each week to report on their experience integrating the mindfulness exercises into daily life. They will receive instruction and support in finding the methods that work best for their stress reduction needs.
Fee: $195 (includes 6 evening classes, all-day retreat, materials and CD)
Registration: Opens in February–call 603-577-2255
Questions: judy@judygross.com; 603-672-3224
From recent participants: “Extremely beneficial in creating tools to help manage day-to-day stress and anxiety. I learned that I am capable of pausing and not feeding the stress/anxiety and that emotion does not have to control me.” MW, Program Manager
“A training program to hone awareness of how the mind interacts with the body.” JG, Clinical Researcher/Physical Therapist
“[MBSR is about] building new neuropathways through meditation and practices to live a healthier and more mindful life…I enjoy being still – am no long afraid of just being…” SB, Retired Aerospace Education Manager
Instructor: Judy Gross, MEd, is a longtime practitioner and instructor of yoga and meditation. She has taught in healthcare, educational, corporate and studio settings for over 25 years. Judy is a graduate of the Practicum in Mindfulness-Based Stress Reduction taught by senior staff from the Center for Mindfulness at the University of Massachusetts Medical Center.