Tag: Pittsburgh meditation

Meditation in Pittsburgh

So….Bhante Pema is traveling in Asia and we are missing the Monday night meditation classes at Yoga Matrika.  Please note that Bhante Pema’s fall meditation class series is filling fast and not only is there a $40 discount when you register for the series before July 1st, 2012, but registering for the series now is the only way to guarantee yourself a space in this amazing class series.  Yoga Matrika offers intimate meditation classes with Bhante Pema for $175 (early bird registration before 7/1/12 makes tuition just $135) for the 12-week series.  There is no other meditation class in Pittsburgh like these.  The environment is calm and supportive and the small-group class series allows you to receive personal attention and build your skills over time.

If you need some guidance and inspiration for your practice this summer, why not try an online course?  An online course in meditation will allow you to enjoy the sun, go out and play, and study and practice meditation at your convenience.  It’s hard to come inside and focus when all you really want to do is run through the sprinkler, garden and enjoy time outdoors with your friends, family and loved ones.  So rise early and study or take some time for yourself in the evening when the day of play is done.  This online meditation course is 12-weeks, just like our class series—-so you’ll be all set and ready for class when September 10th comes.  While it may seem now that the summer lies before you as a great expanse, you know that fall will be here in the blink of an eye. 

Just in case you are curious about some of the benefits of meditation, please check out the amazing benefits of meditation here.  Do you ever feel like a victim of your genes?  Read here about how meditation can change genetic expression

Posted by Sharon Fennimore Rudyk, owner and director of programs at Yoga Matrika, a boutique yoga center in Squirrel Hill, Pittsburgh, PA 15217.  Small group classes, private sessions, teacher training programs, workshops for all levels and more!

Beginner Meditation Course

Click Here!

We recommend this beginner meditation course.  There is a 60-day 100% money-back guarantee.

This is not a Yoga Matrika product, but we know that there are a lot of people in our community who can’t come and take a class, but really want to learn how to meditate or need some support for their daily home practice.

Spring Meditation Series with Bhante Pema

Believe it or not, Bhante Pema’s Spring Meditation Series at Yoga Matrika is almost full already and it is not even February!  This is a very special opportunity for all adults who are interested in meditation in Pittsburgh to gather in this intimate space and learn from this most wonderful teacher.  If you are interested in practicing with Bhante Pema on Monday nights, please register soon to save your place in this series.  If space is available, we will open the class to drop-in students, but please do not count on this.  Pregnant students are welcome to attend as meditation is a beautiful and supportive practice while you are expecting.  Chairs are provided for anyone who would be more comfortable sitting in a more supported way during class.

Spring Series:
Monday Nights from 7:30 to 8:45 pm
March 12 through May 28th
12-classes in the series for $130
REGISTER HERE

Join Bhante Pema, the current Abbot of the Pittsburgh Buddhist Center, for this 12-week mediation course. The cost for the series of 12-classes is $130. Everyone is welcome—from absolute beginners to more experienced practitioners—to this course that will cover a variety of meditation techniques, how to find your seat, movement, breath and ways to face common challenges in meditation. Although the instructor is a Buddhist monk, the meditation techniques that will be taught are secular and are appropriate for all adults regardless of your other beliefs or religious affiliations. Please note that there are no make-up classes, refunds or tuition transfers. If you know you will miss multiple classes in the series, please know that a portion of your tuition is donated to the Pittsburgh Buddhist Center to help maintain their efforts to share the healing power of meditation in Pittsburgh.  We ask that you bring your own meditation cushion, bolster, pillow or blanket to sit on for your comfort. We are happy to provide folding chairs to students who are not able to sit on the floor.

Stress Free Stress Reduction

At the Duke University Center for Integrative Medicine, an 8-week Mindfulness Based Stress Reduction Program costs $454.  At Yoga Matrika, Kirsi Jansa is offering a beautiful meditation-based stress reduction program called Healing Relaxation in the Tara Rokpa Style and the 6-week tuition is $150.  [ Flyer] While I recognize that even $150 is a singificant investment for most of us “normal” people and, even more challenging may be finding 2-hours free on a Saturday afternoon to make it happen, the reality is that this is an investment of $150 that can change your life.  This program is priced competitively in comparison with other programs of similar quality and is open to everyone—-absolutely no experience is required.  This is not a religious practice and we are very respectful of all religious and spiritual practices and orientations.  If anything, a program like this is likely to deepen your commitment to your current spiritual practice.

How do yoga and meditation help reduce stress?  There are a lot of different answers to this question, but one of the most basic ways that these types of practices help you reduce stress is that they teach you how to BE in the present moment.  Stress is generally a condition of trying to hold your mind in the future and the past while also participating in the present moment.  Concerns about the future,worries,  to do lists, goals, obligations and responsibilities, strategies for projects that will unfold in the future, unknown considerations and all the trappings of a better or worse future moment create stress in our bodies. 

What kind of skills do you learn in this type of stress reduction course?  You learn how to use the tools of your body and senses to keep yourself in the present moment.  This slows the central nervous system and the mind down giving your adrenal glands, nervous system and circulatory system a considerable break.  The more you practice these skills and learn to use your body as a tool for healing, the greater healing you will feel.  Specific skills include:

Breathing Awareness: learning to become aware of the process of breathing.  This sounds simple, but really, there are infinite ways of looking at and feeling the breath.  And, since you are always breathing, learning this skill gives you something you can do to reduce stress at any time in any place.

Body Scan: learn to feel your body using all of your senses and actively relax all the parts of your body.  Can you relax your little toe?  Sure you can!  You will be amazed at what you discover about your body when you take the time to experience it in a non-judgemental way.

Loving Kindness: use your awareness to extend compassion to yourself and others. 

Exploring the mind: without a specific focus for awareness, learn to watch the movements of the mind and do so without becoming attached

Pleae take advantage of this amazing opportunity to change your relationship to time, your body, mind and spirit.  Release stress and tension and learn new skills for maintaining equinimity and balance.  See the flyer for more details.  You can REGISTR ONLINE HERE.  The course start on January 28th and runs on six consecutive Saturdays from 4:00-6:00pm.

Healing Relaxation Flyer

 Posted by Sharon Fennimore Rudyk, Director of Yoga Matrika and Matrika Prenatal.  If you are not local to Pittsburgh and looking for a Healing Relaxation Course or more information about Tara Rokpa, you can find more information here.

Meditation Series

This fall, Yoga Matrika is offering a 12-week Meditation Series facilitated by Bhante Pema. This is a very unique opportunity in Pittsburgh to study and practice meditation. By making a 12-week commitment, you will start to see the benefits of regular practice over the course of three-months.

Dr. Josephine Briggs, the Director of the National Institutes of Health, National Center for Alternative and Complementary Medicine, says that, “It is now well established that the meditative state can be associated with changes in electrical function of the brain, and recent imaging studies suggest that there may actually be neuroanatomic changes as well.”  In addition, a new study by the Public Library of Science suggests that regular meditation can have a significant impact on stress related illnesses. “The study found that in comparison to a control group of people who had never meditated, a group of regular meditators actually suppressed twice the number of genes that induce stress responses such as high blood pressure and inflammation in the body.Long term effects of the expression of stress-related genes can have very harmful effects on health, including high blood pressure or chronic pain. Those who meditate regularly are thus at a greatly decreased risk for developing these problems.”

According to NCCAM, over 20 million Americans practice meditation for a variety of health benefits. You can find out more about meditation and the types of research that are being conducted now regarding meditation and impact on specific health problems here.

Our course instructor, Bhante Pema, is a Buddhist monk and is currently the resident teacher and abbot of the Pittsburgh Buddhist Center.  He is also working on a Ph.D. in Religious Studies at the University of Pittsburgh.  While the instructor is a Buddhist monk, the meditation style and techniques that are taught in this course are secular and this is not a religious group and instruction in Buddhism is not provided.  Everyone is welcome to learn these techniques to benefit their health and well being.

REGISTER HERE: $130 for 12-week course

Ven. Soorakkulame Pemaratana (aka. Bhante Pema)

Ven. S. Pemaratana was ordained as a Buddhist monk in 1986 and received higher ordination in 1997. His monastic training was under the tutelage of the most Ven. Attangane Sasanaratana Maha Thero at Sripathi Pirivena, Diyakalamulla, Kuliyapitiya, Sri Lanka. He holds a bachelor’s degree with first class honors in Buddhist Studies from the University of Peradeniya and a master’s degree in philosophy from the National University of Singapore.

He has lectured at the University of Peradeniya and the Buddhist and Pali College of Singapore. He conducts regular lectures and workshops in Buddhist teachings and meditation.  The Transcultural Society for Clinical Meditation in Japan gave him the 2008 Haruki Award for his research paper on Meditation and Cognitive Behavior Therapy. He is currently the resident teacher and acting abbot of the Pittsburgh Buddhist Center.

Posted by Sharon Fennimore Rudyk, Owner and Director of Programs for Yoga Matrika, an intimate yoga studio located in Squirrel Hill, Pittsburgh, Pennsylvania.  Discover more about our unique programs that explore the incredible healing power of yoga, breath and meditation on our website.

Frozen Food Month

Seriously, did you know that March was Frozen Food Month?  I didn’t know this until I received an e-mail from Giant Eagle supermarkets here in Pittsburgh indicating that there was just one week left to appreciate frozen foods.  From Lean Pockets to Ego waffles to Mint Chocolate Chip Ice Cream (my personal favorite of the frozen edibles), we had a whole month to appreciate frozen foods and I squandered it not realizing my loss.  But, it’s not too late, there’s still a whole week to take advantage of this special time to explore the delights of our freezers.

Did you know what else March is? Women’s History Month.  Yes, women share the glory of this month with frozen foods.  So far, President Obama has not yet made an official Women’s History Month 2011 Proclamation.  When he does, it will be posted here. Now, while we mere citizens have an entire week to honor frozen foods and the ladies we love at the same time by buying them some ice cream, the President only has one more week to come up with an official proclamation on the topic of Women’s History Month 2011.  Might I suggest that he enjoy the convenience of a frozen food while writing?  The thing is that I didn’t know that all of the Presidential Proclamations were available like this.  I have to admit, it’s a rather curious collection.  This month*, President Obama has offered Proclamations on topics ranging from from “Save Your Vision Week” to honoring the 100th Anniversary of the Triangle Shirtwaist Factory Fire to the 150th Anniversary of the Unification of Italy. It seems that when you are President of the United States, remembering your own wedding anniversary is the least of your problems.  So far, nothing yet on either frozen foods or the important contributions of women in the history of the United States.

What does any of this have to do with yoga or meditation?  It has everything to do with yoga!  Yoga and meditation are practices that encourage us to become aware in this moment.  By proclaiming a day, week or month a certain theme, we are suggesting that there are things we appreciate or that we should recognize that we may generally ignore.  This is what we do in our practice as well.  All day long we breathe, but when we practice, we watch the breath.  We see all the qualities of the breath—fast, slow, shallow, deep.  We experience the sensation of each in-breath as an in-breath and each out-breath as an out-breath and we feel our body’s response.  Setting aside some time each day for your yoga and meditation practice is like proclaiming that the next hour is “Sensation of Breath Hour.”  We come to appreciate what we generally take for granted.

Posted by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  You can find out information about classes and teacher training programs with Sharon at https://www.yogamatrika.com/ and prenatal/postnatal programs and support services at http://www.matrikaprenatal.com.

*Wondering what President Obama proclaimed about this special month in March 2010?  Check out the proclamation archives here.

Spring Preparation #5: Spring Ahead in Time

This Saturday night (Or on Sunday morning when we wonder why we are at church/yoga class/work when everyone else failed to show up and know quite honestly that it isn’t about moral superiority …..) we will change our clocks so that they are an hour ahead.  In a pessimistic essence, we lose an hour of sleep and then, by Sunday evening, we’ll have trouble falling asleep as it will feel way too early to turn in.  In our most optimistic essence, we could see this as a head start.  Taking a middle path, we can take this opportunity to explore our attachment to time and re-negotiate our relationship to time.

Here are two books that I can recommend that may help you think about time in a different way:

Infinite Life (2004) by Robert Thurman
This is a series of meditations and spiritual guidance that suggests we can be happier if we live as though our actions and thoughts have infinite implications for both our own happiness and the happiness of all living beings.  The meditation guidance is valuable both for beginners and for experienced meditation practitioners.

Einstein’s Clocks, Poincare’s Maps (2003) by Peter Galison
In this book, Galison explores how Einstein and Poincare’s ideas about time and space changed how it was possible to think about simultaneity and the way that physics, philosophy and technology were changed by these ideas.  Within this history of science narrative is a complex story of how the perception of time changes and the social and political implications of both our understanding and use of time.

Written by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania.  Check out my teaching schedule online at https://www.yogamatrika.com/.

Spring Meditation #1: Faith

Each year, in preparation for spring, I read this book:

Faith: Trusting Your Own Deepest Experience
by Sharon Salzberg

In my practice of both Catholicism and Judaism, I always appreciated the statements of belief that come at the beginning of a mass or service.  I like the idea of a gathering of people who very clearly state, up front, what joins them together and what they wish to publicly announce as their main practices and beliefs.  It’s a very powerful feeling to be a part of that prayer.  The ability to state, with such certainty, these statements of belief that provide the foundations that both define the religion and the basis of the prayers and practices of that religion, requires faith.  By repeating these statements, and especially by repeating them as a group, they provide a significant structure of support for those beliefs and practices.  But, it isn’t belief that brings that group together.  It is faith.

This book by Sharon Salzberg is a profound exploration of what faith is and how it continues to work as a powerful force even when we feel that we have lost it.  Although it is written from a Buddhist perspective, or, at the very least, the perspective of a Buddhist, the ideas can be applied to the human condition in general and are not specific to any particular religious practice.  Perhaps, a Buddhist exploration of the idea of Faith can be so open precisely because questioning is an important part of Buddhism.  Practitioners are told not just to believe, but that they should practice and see what the reality of their own experience is.  Not only are you not going to hell for asking the question, but questioning is an integral part of the faith and practice.

Why this book?  Why spring?

First, I learned this concept of re-reading certain books at certain times of the year from my mother.  Each December, she would sob her way through the New York City subway system reading Charles Dickens’, Christmas Carol.  The first time I read Faith it was in the fall and I was drawn to re-read it that spring.  It has become my “spring book” and this ritual is part of my spiritual preparation at the end of winter, when I just can’t take one more minute of cold or darkness, to remember that the seeds of spring have been cradled and nurtured deep within the earth the whole time.

Second, I learned to see that our biggest and smallest choices in life reflect our faith on a daily basis from my father.  At a speech he gave at my first wedding rehearsal dinner, he expressed the idea that the act of getting married is one that reflects our ability to have hope and faith.  If we didn’t feel like we could carry love into the future, we wouldn’t do it.  Even with the awareness that marriages fail, the act of getting married reflects a faith that it is also possible that some will not fail.  Our ability to have faith in our relationships, even while knowing that the people we love and that love us the most are not perfect and can’t be loving all the time is a spiritual practice.  This preparation for spring and considering the role of faith in my relationships, my work, my family and in my own choices is an important ritual that, just as powerful as a statement of belief, helps me to re-gather my spirit after a time of darkness.

Third, the truth is that I start to lose it by the end of winter.  The kind of “losing it” that requires more than a new lipstick to feel better.  Reading this book on faith reminds me that the seeds of spring have been cradled deep in the earth all winter long.  It is only my inability to see the life and to focus only on what is not living that causes my discomfort and un-ease.  Within the ground, not even that deep, lie the bulbs we planted this last fall.  They are happy and safe in the darkness of the earth, resting all their forces for the burst of life that will come when they feel the sun start to warm the surface.  And this, of course, is a wonderful reminder that I can choose my focus and my perspective at any time, in any season and apply this lesson of spring to all the winters of my life.

Meditation in Motion

Read more on the benefits of meditation.

Read more on how regular meditation can impact your genetic expression.

Read here on basic instructions for mindfulness meditation.

Meditation in Motion: 4-class Series
Mondays 6:00-7:30 pm, 3/14 through 4/4
Facilitated by: Sharon Rudyk
Cost for 4-class series: $65 (Online Registration HERE)

Research indicates that the benefits of mindful breathing, gentle physical movements and a variety of techniques including visualization and meditation are powerful tools for health and healing. From reversing heart disease to changing the expression of your genes, a regular meditation practice has a significant impact on your quality of life. In this small group series, we will specifically explore a variety of meditation techniques that can be used by anyone regardless of your previous experience with yoga or meditation. We will do some physical movements, but these types of movements are very natural and can be accomplished by any adult regardless of your physical shape or abilities (they can even be done while sitting in a chair!). Relieve stress, relax the body and learn quick and simple ways to improve your quality of life every single day.

Here is a video about walking meditation