Course Name: Meditation - Enhancing the Quality of Life

Winter Semester 2016

Venice, Suncoast Technical College

409 Bahama Street Venice, FL

Day/Time: Thursday 10:00am -11:15am

Dates: January 20, 2016 – March 3, 2016

Instructor: Katherine Koski

About this class

During this 6 week session students will gain an understanding of meditationand how it works. Through the practice of meditation, students will begin to experience the benefits of a consistent meditation practice. The course will introduce 7 meditation techniques that may be practiced individually or combined to develop their personal meditation practice. Ancient philosophical beliefs and current scientific findings on the many benefits of meditation will be introduced and discussed. Other topics will include meditation techniques for pain relief, improved health, disease prevention, improved mental strength and functioning, stress management and more. Each student will have the opportunity to address specific issues through personalized meditations. The techniques learned each week build upon the techniques learned during previous weeks classes. By the end of the course each student may choose to practice a few techniques or they may choose to incorporate all of the techniques into their personal practice.

Day 1

The first day we will discuss the basics of meditation. Students will learn and practice the first set of meditation techniques. There will be a guided meditation practice for relaxation and stress reduction. Students will develop a personal self guided meditation for practice throughout the week.

Topics covered are:

  1. What is meditation?
  2. Can anyone, everyone meditate?
  3. The benefits of meditation.
  4. Understanding various meditation styles and practices. (Mindfulness, Transcendental, Guided, Kriya)
  5. Meditation terminology.
  6. Introduce and practice Nada Pranayama and Shuddi Dhyana, the first steps towards settling the mind and beginning a meditation practice.
  7. Guided meditation practice.
  8. Develop a personal self-guided meditation for relaxation. Explanation of how to practice throughout the week.

Day 2

Class will begin with a question and answer session pertaining to the past week’s meditation practice.

  1. Introduce Nauli Pranayama and Eka Rupa Dhyana techniques.
  2. Guided meditation practice incorporating Nauli and Eka Rupa.
  3. Discussion. Questions and answers.
  4. Choose a personal Eka Rupa.
  5. Introduce and practice Sita Ushna Pranayama and Eenay Rupa Dhyana.
  6. Guided meditationpractice incorporating Sita Ushna, andEenay Rupa.
  7. Discussion. Questions and answers.
  8. Develop a personal Eenay Rupa to ease and heal the mind and body. How to incorporate it into daily meditation practice.
  9. Meditation practice

Day 3

Class will begin with a question and answer session pertaining to the past week’s meditation practice.

  1. Introduce Ida PingalaPranayama and Arupa Dhyana.
  2. Guided meditation practice incorporating Ida Pingala Pranayama and Arupa Dhyana
  3. Questions and answer session. Discussion.
  4. Choosing personal Arupa Dhyana
  5. Meditation practice.
  6. Close for the day.

Day 4

  1. Begin with question and answer session.
  2. Introduce Eka Nylai Pranayamaand Purna Bhava Dhyana.
  3. Guided meditation practice incorporating Eka Nylai and Purna Bhava.
  4. Questions and answer session. Discussion.
  5. Developing personal Purna Bhava to improve quality of life and incorporating it into a personal practice.
  6. Meditation practice.

Day 5

  1. Begin with short question and answer session
  2. Kaneeda Tahoopoo Pranayama and Nadi
  3. Guided meditation practice incorporating Kaneeda Tahoopoo and Nadi Dhyana
  4. Questions and answers.
  5. Meditation.
  6. Close for the day.

Day 6

  1. Begin with question and answer session
  2. Discussion: All Phases. Bringing it all together. How to use all the techniques together and how to use them individually.
  3. Formulating your question.
  4. Guided meditation to get the answer.
  5. Questions and answers. Discussion.
  6. Meditation session.
  7. Close for the course.

Required:

Comfortable clothing that allows you to sit comfortably and move freely.

Notebook and/or Journal

Recommended: Drinking Water

Suggested: Meditation shawl or scarf. Any shawl or scarf that you like will work.

Class Etiquette

  • Turn off or silence cell phones. (Do not leave it on vibrate.)
  • Enter quietly, sign in, gather your props and set up your practice space. Sit in a chair or sit or lie quietly ona yoga mat.
  • Do not disturb other students who may be relaxing or meditating.
  • Do not step on another person’s mat without asking permission.
  • Avoid strong perfume or cologne.
  • After class quietly return all props to storage area.