IDL Meditation Class Series
Effective Meditation:
Deepening Your Practice
Joseph Dillard, LCSW, Ph.D.
Having problems meditating? Would you like to learn easy, fun meditation skills that will quiet your mind and take your practice to the next level?
Meditation is not just about sitting. It’s about concrete life benefits that will make you more alive. It’s about learning to think more effectively so that you stop worrying and start doing the things on your “do do” list so you can make your dreams come true!
This seminar will teach you three types of meditation exercises. Each class is designed to deepen your practice.
The first exercise teaches you to watch your thoughts and feelings, whether your eyes are open or closed, whether you are walking, driving, or talking to others. We will practice with walking and movement meditation in some classes in the series.
The second will teach you how awareness of your breathing can help you feel more alive and bring you into the here and now, regardless of what you are doing.
The third will amplify parts of yourself that already know how to meditate and that are ALIVE! You will be able to contact these internal potentials whenever you breathe and use them to deepen your meditations increase your inner peace, improve your satisfaction with your life.
You will also create an action plan to take with you to improve your meditation and your quality of life.
While classes may be skipped and taken in any order, because meditation is a discipline that requires ongoing support, it is recommended that participants commit to taking the entire series.
When: 10:00 – 6:00, One Saturday each month. On occasion, weekend workshops are offered, combinging sequential classes in the series.
Where: 26a Goethestraße, Zehlendorf, Berlin
Cost: 60 E – Lunch is included.
Space is limited and these seminars fill up quickly. Reserve your place today!
Informations and Reservations: 030-801-5856
Seminar 1
Meditation: The Royal Road to Enlightenment
What is Enlightenment?
What Enlightenment is not…
Learning to see everything as a wake-up call
Meditation exercise: “I am aware…”, discussion
Developing associations to your abdominal inhalation
Meditation exercise: Developing Awareness of Abdominal inhalation, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with your abdominal inhalation, discussion
Homework: Daily Practice/Incubation
Seminar 2
Using Meditation to Become More Alive
What do you need to stop thinking about or worrying about and start doing?
How can you use meditation in combination with Integral Deep Listening to help you become more alive?
Action meditation exercises: “I am aware…” with eyes open, while walking, driving…, discussion
Developing associations to your chest inhalation Meditation exercise: Developing Awareness of Chest inhalation, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with your chest inhalation, discussion
Homework: Daily Practice/Incubation
Seminar 3
Meditation to Balance Your Life
Where is your life out of balance?
How can you use meditation in combination with Integral Deep Listening to bring your life more into balance?
Balancing alertness and relaxation in your meditation and in your life
Meditation exercise: “I am aware…”, discussion
Developing associations to the pause at the top of your breath
Meditation exercise: Awareness of the pause at the top of your breath, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with the pause at the top of your breath, discussion
Homework: Daily Practice/Incubation
Seminar 4
Using Meditation to Let Go and Relax in Your Life
What do you need to let go of?
What do you want to let go of?
How can you use meditation in combination with Integral Deep Listening to become more detached?
From the Drama Triangle (explained; examples given
Meditation exercise: Awareness of interior drama, discussion
Developing associations to chest exhalation
Meditation exercise: Awareness of chest exhalation, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with your chest exhalation, discussion
Homework: Daily Practice/Incubation
Seminar 5
Using Meditation to Experience More Freedom in Your Life
How do you feel stuck or trapped in your life?
How can you use meditation in combination with Integral Deep Listening to become more free?
Meditation exercise: “I am aware…” Discussion
Associations to abdominal exhalation
Meditation exercise: Awareness of abdominal exhalation, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with your abdominal exhalation, discussion
Homework: Daily Practice/Incubation
Seminar 6
Cultivating Clarity in Your Life With Meditation
What do you need to become more clear about?
How can you use meditation in combination with Integral Deep Listening to become more clear?
Meditation exercise: “I am aware…” Discussion
Associations to the pause at the bottom of your breath
Meditation exercise: Awareness of the pause at the bottom of the breath, discussion
IDL interview: Developing an associated Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with the pause at the bottom of your breath, discussion
Homework: Daily Practice/Incubation
Seminar 7
Using Meditation to Becoming More Confident
How would your life be different if you had more confidence?
Can meditation help you to become more confident?
Using meditation to tap into the fearlessness of spirit.
Meditation exercise: “I am aware…” using confidence, discussion
Confidence as an antidote to persecution in the DramaTriangle
Developing associations to your abdominal inhalation
Meditation exercise: Developing Confidence using Abdominal inhalation; discussion
IDL interview: Developing a confident Sangha member to become when meditating; painting same.
Meditation exercise: Integrating your Sangha member with your abdominal inhalation; discussion
Homework: Daily Practice/Incubation
Seminar 8
Using Meditation to Become More Compassionate Toward Yourself and Others
How compassion transcends and includes love and its opposites, fear and hate.
How can you use meditation in combination with Integral Deep Listening to help you become more compassionate?
Meditation exercises: “I am aware…”, using compassion, discussion
Compassion as an antidote to rescuing in the DramaTriangle
Developing associations to your chest inhalation
Meditation exercise: Developing Compassion using Chest inhalation, discussion
IDL interview: Developing a compassionate Sangha member to become when meditating’ painting same.
Meditation exercise: Integrating your Sangha member with your chest inhalation, discussion
Homework: Daily Practice/Incubation
Seminar 9
Cultivating Wisdom with Meditation
Wisdom: learning to be at the right place at the right time
How can you use meditation in combination with Integral Deep Listening to become more wise?
Meditation exercise: “I am aware…”, using wisdom, discussion
Wisdom as an antidote to persecution in the DramaTriangle
Developing associations to the pause at the top of your breath
Meditation exercise: Developing wisdom using awareness of the pause at the top of your breath, discussion
IDL interview: Developing a wise Sangha member to become when meditating; painting same.
Meditation exercise: Integrating your Sangha member with the pause at the top of each breath, discussion
Homework: Daily Practice/Incubation
Seminar 10
Using Meditation to Become More Accepting of Yourself and Others
Would your life be different if you were less self-critical?
How you can use meditation in combination with Integral Deep Listening to become more accepting.
Meditation exercise: “I am aware…”, using acceptance, discussion
Wisdom as an antidote to rescuing in the DramaTriangle
Developing associations to chest exhalation
Meditation exercise: Developing acceptance using awareness of chest exhalation, discussion
IDL interview: Developing an accepting Sangha member to become when meditating; painting same.
Meditation exercise: Integrating your Sangha member with your chest exhalation, discussion
Homework: Daily Practice/Incubation
Seminar 11
Using Meditation to Find Inner Peace
Would you like to have more inner peace in your life?
How you can use meditation in combination with Integral Deep Listening to experience more inner peace.
Meditation exercise: “I am aware…” using inner peace, discussion
Inner Peace as an antidote to victimization in the DramaTriangle
Associations to abdominal exhalation
Meditation exercise: Developing inner peace using awareness of abdominal exhalation, discussion
IDL interview: Developing a Sangha member with deep inner peace to become when meditating
Meditation exercise: Integrating your Sangha member with your abdominal exhalation, discussion
Homework: Daily Practice/Incubation
Seminar 12
Meditation to Cultivate Witnessing
Do you get caught up in the drama of your life?
How you can use meditation in combination with Integral Deep Listening to learn to witness the drama of your everyday life.
Meditation exercise: “I am aware…”, using witnessing, discussion
Witnessing as an antidote to victimization in the DramaTriangle
Developing associations to your abdominal inhalation
Meditation exercise: Developing witnessing using awareness of the pause at the bottom of each breath, discussion
IDL interview: Developing a witnessing Sangha member to become when meditating
Meditation exercise: Integrating your Sangha member with the pause at the bottom of your breath, discussion
Homework: Daily Practice/Incubation