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Beyond Mindfulness: Deepening Your Meditation Practice

5 Week Program ~ Online

Overview

🌱 Are you ready to take your meditation practice to the next level? 

🌱 Do you want to reinvigorate or deepen your experience in meditation but are unsure how to do it?

🌱 Are you curious to learn more about meditation and try out different methods and techniques?

If you answered yes to any of the above questions, this course is designed for you.

 ~ ~ ~

Meditation is a practice with many methods and techniques for:

  • calming our bodies + minds

  • opening our hearts

  • deepening concentration + focus

  • contemplating life questions

  • changing habitual tendencies 

  • and awakening the freedom, ease and creativity of our natural state of being. 

 

Historically to learn meditation you would need to seek out a contemplative tradition and work directly with a teacher who would help you understand the path of meditation, and give you practices to help you walk the path in your own life. Now with meditation apps and guided meditations readily available, we have easy access to meditation practices, but many of us lack the support of a teacher or guide and don’t have a clear map of the path of meditation.

This workshop style course is designed to provide a map of the meditation path as well as:
 

  1. Introduce you to the five main styles of meditation (calm-abiding, concentration, heart-based practices, inquiry and open-awareness)

  2. Help you understand the intention of each method and how to practice it

  3. Help you understand how the various methods and techniques fit together and support each other

  4. Provide a fun, non-judgmental learning environment where you can try things out, ask questions and explore

  5. Give you the opportunity to work with a teacher with an extensive background in various meditation techniques

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Winter Schedule 2024

Sunday Evenings from 5-6:30pm PT

Class 1: February 18

Class 2: February 25

Class 3: March 3

Class 4: March 10

Class 5: March 17


Location:

Live Online via Zoom

On-Demand Class Recordings

You are encouraged to join classes live when possible! If you have to miss, all classes will be recorded and a link will be sent out within 24 hours after each class.

 

Sliding Scale Tuition:

$75 - $200

We offer a “Pay what you can" model. Please pay more, if you can, to help support those less able to pay. Full refunds are available before the first class.

Instructor: Amy Kisei Costenbader (read bio)

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Course Notes

The approach for this class will have a playful, exploratory feel. It is designed for folks who have had some exposure to meditation (whether through an app, a class, a retreat or have an ongoing practice) and are looking to deepen their practice and/or want to learn about + understand different methods or meditation techniques. 

 

We will intersperse teaching about the methods of the week with experiential meditation sessions and opportunities for questions/discussion.

 

What’s included with registration:

  • 5 - 90 minute live weekly meditation classes

  • Free complimentary 15 minute 1:1 meditation coaching session with Amy

  • Free passes to try out the daily classes offered through the Pause Community 

  • Recordings of the teachings / meditation practices from each week

The path of meditation is endless, deep and always fulfilling…

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David Bio

About the Instructor

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Meet Amy Kisei Costenbader

 

Amy Kisei (they/she) lived and trained at Great Vow Zen Monastery in Oregon for 12 years and cumulatively has over three years of meditation retreat experience. Amy has extensive knowledge and training in the meditation modalities of calm-abiding, concentration, inquiry, heart-based practices of loving kindness, compassion + gratitude, and open-awareness practices. Amy studied with teachers in the Zen, Vipassana and Tibetan Buddhist traditions, and also has a background in the somatic mindfulness-based psychological practices of IFS, Hakomi and Process Work Psychology.

Course Curriculum

  • Explore intention setting as an integral part of the meditation path

  • Experience practices for calming, grounding and settling attention

  • Discover ways to integrate calming practices into your daily life

Setting Intentions, Calm Abiding + Settling the Mind

WEEK 1

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  • Learn about the fundamentals of concentration practice

  • Explore practices + supports that enhance and deepen concentration

  • Discover methods for meeting obstacles to concentration

Deepening Concentration + Focus

WEEK 2

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  • Learn practices to support and nourish your heart

  • Deepen connection and access compassion for self and others

  • Explore techniques for working with blocks around the tender practices of the heart

The Heart Practices: Loving Kindness, Compassion + Gratitude

WEEK 3

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  • Learn about the practices of inquiry / insight for greater self-awareness

  • Explore embodied curiosity and bringing questions into meditation

  • Experience how inquiry / insight open to interconnectedness

Inquiry: How to Use Questions + Awaken Curiosity in Meditation

WEEK 4

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  • Explore the teachings of non-duality

  • Awaken spacious awareness

  • Discover how all of the practices support each other and set intentions to carry one or two learnings forward

Opening Awareness: Everything is Included

WEEK 5

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Join the Beyond Mindfulness course today!

Questions?

We'd love to talk with you.

Email: connect@pausemeditation.org
Phone: 503.343.4831

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