Winter 2019 Class: The Basics of Mindfulness - (6 Weeks, Starting 1/17)

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Insight Meditation or Vipassana is a simple technique, beginning with focusing the attention on the breath. However, simple doesn't always mean easy. It can be very helpful to have the support of a group and a teacher to navigate the challenges that arise in this practice.

This Insight Meditation practice concentrates and calms the mind. At the heart of Insight Meditation is the practice of Mindfulness, a practice of moment-to-moment observation which cultivates a clear, stable and non-judgmental awareness. While mindfulness practice can be highly effective in helping bring calm and clarity to the pressures of daily life, it is also a spiritual path that gradually dissolves the barriers to the full development of our wisdom and compassion.

During this introductory course, the basic instruction in insight meditation will be given sequentially, beginning with a focus on mindfulness of breathing, followed by mindfulness of the body, of emotions, of thoughts, of mind and of the application of mindfulness in daily life and on retreat This 6-week class is appropriate for beginners as well as for experienced meditators who want to refresh the fundamentals of their practice. In this class you will learn to:

  1. Develop a healthier relationship with your thoughts.
  2. Develop more balance with your emotions.
  3. Be more in touch with your body and mind.
  4. Increase your capacity to be loving and kind

This class will provide students with a relaxed and supportive environment. Doug will tailor his instruction to meet the specific needs of participants. In a step-by-step process, students will learn the foundations of insight meditation and basic mindfulness practice. Students will be provided an at home practice guide and instructions to expand mindfulness into everyday life. Practice outside of class is an important part of the learning process.

Books for class:
Mindfulness in Plain English by Henapola Gunaratana.
The Power of Mindfulness by Nyanaponika Thera.

Cost: $100.00 for the series of six classes. You will not be turned away due to inability to pay. 

Schedule: 6pm to 7:25pm on Thursdays 1/17, 1/24, 1/31, 2/7, 2/21, and 2/28.

Location: Portland Insight Meditation Center, 6536 SE Duke Street, Portland OR 97206

Registration: You can register online by clicking here.

No prior meditation experience required.

Information: Call 503-293-4177 or send e-mail to Doug (