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Brochure describes the group, when and where it meets, and provides information regarding the teachers and practices related to sitting meditation, other meditation and mindfulness practices, and the Buddha's Eightfold Path.
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Des MoinesMEDITATION & MINDFULNESS
Group
“What we think, we become. Speak and act with a pure heart and happiness follows like an unshakable shadow.” Buddha
515-255-8398
The Des Moines Meditation & Mindfulness Group began in 1994. We support one another in our practices of meditation, mindfulness, and Buddhist philosophy. These practices train us to be more fully present in the here and now; to let go of the conditioned thoughts, emotions, and sensations that cause suffering for us and others, and to experience more lovingkindness, compassion, joy, and peace in our daily lives.
All are welcome. Instructions are provided for beginners. Experienced meditators may use any silent method or the breath method we teach.
Where We Meet
Des Moines Valley Friends Meeting House, 4211 Grand Avenue Des Moines, IA 50312. Located on the northwest corner of 42nd Street and Grand in Des Moines. Park in the lot off 42nd Street.
When We Meet
Every Tuesday from 7:30 - 9:00 pm
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7:30 - 8:10 pm: Sitting Meditation 8:10 - 8:30 pm: Talk or Reading 8:30 - 9:00 pm: Sitting Meditation
Chairs, mats, and cushions are provided. There is a Question and Answer period the first Tuesday of the month instead of the talk. We encourage you to attend all segments to maximize benefits, but you're welcome to participate in any of them.
Occasional full-day retreats are held.
Teachers
Charles Day (515-255-8398), is the group founder, administrator, and guiding teacher. He is a retired psychologist and has practiced meditation and studied Theravada and Mahayana Buddhism and other spiritual traditions for over 40 years in the US, India, and Thailand. Charlie gives public talks and offers guidance to individuals in their practices. Email: [email protected]
Paul Lambakis (515-279-2834), group co-teacher since 2005, is a clinical social worker in private practice and has practiced meditation for more than 15 years. His primary orientation is Zen Buddhism.
Donations Appreciated
Dana is the Pali word for generosity or gift giving. The teachings are considered priceless, so there is no charge, but dana donations are gratefully appreciated as an expression of your generosity and support for the continuation of the teachings. Donations are shared with the Des Moines Valley Friends Meeting for use of their facility. The rest is used for meditation mats and cushions, group brochures, handouts, printing, retreat expenses, national directory listings, and support of Buddhist and meditation activities. .
Meditation Hall Etiquette
Out of respect for those meditating, please enter and leave the meditation hall before and between meditation sessions. Maintain quiet in the foyer and silence in the hall at all times, except during the Q&A session. Turn off cell phones. Leave shoes in the foyer. Please do not wear scented lotions because some may be allergic. Do nothing to disturb others and do not be disturbed by what others do.
SITTING MEDITATION
Focusing on the breath and returning to it whenever the attention wanders is a universal sitting meditation used in all religions, in yoga, and as a general relaxation technique. It facilitates psychological and spiritual growth.
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Sit on a chair, a mat and cushion, or meditation bench. Sit in a stable, relaxed, and comfortable position and keep the back, neck, and head in a straight line. Close your eyes.
Diligently keep your attention focused on the changing physical sensations in the nose, chest, and/or abdomen as you naturally breathe in and breathe out. Just as the heart beats, the mind thinks, so the attention will be distracted by thoughts, feelings, sensations, sounds, and smells. Your attention may stray for a few seconds or several minutes. Every time you notice it is not on the breath, gently and without judgment, let go of wherever it went and return it to the breath. Meditate 15 to 60 minutes once or twice daily, or for just a few minutes when time permits, but decide before each sitting how long it will be.
Mindfully focusing and refocusing on your breath anchors you in the here and now. It trains the mind to identify and let go of harmful conditioned patterns and attachments, so that thoughts, speech, and actions are less reactive and more appropriate, compassionate, and loving. You feel happier and more peaceful, feelings that often spread to those around you.
OTHER MEDITATION & MINDFULNESS PRACTICES
Lovingkindness and Compassion Meditation: Direct to yourself and others, during a sitting meditation or anytime, such phrases as, "May I (or name a person or group) be well, happy, safe, and peaceful. May I be healed, free from suffering, and at ease with all that happens. May I live in peace and harmony with all beings."
Walking Meditation: Focus on the breath while walking or on the sensations in each foot as you place it on the ground. Or walk slowly enough to experience sensations in the heel, ball, toes, ankle, and leg when lifting, moving, and placing each foot, and in standing and turning around.
Mindful Breathing: Occasionally observe the breath, e.g., before answering the phone, waiting in line or for an appointment or traffic light.
Mindful Eating: Mindfully pick up and eat each bite of food before taking the next bite. Be aware of hand and arm movements; the food's aroma, taste, and texture, and the sensations associated with chewing and swallowing.
Meal Meditation: "This food is the gift of the whole universe: the earth, sun, rain, and much loving work. May I live and eat with mindfulness and gratitude. May I think and act in positive ways and overcome negative feelings. May I eat only food that nourishes me and prevents illness. May I accept this food in order to experience understanding and love." (Thich Nhat Hanh)
Mindful Living: Mindfully attend to the moment-to-moment sensory experiences of showering, dressing, washing dishes, feeding a pet, driving, working, and all
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other daily activities.
BUDDHIST GUIDELINES TO END SUFFERING
1. Wise Understanding: Suffering is universal and caused by attachment to desires, aversions, and the delusion of a separate self or ego. Practicing these guidelines can end suffering.
2. Wise Thought: Practice wholesome, useful, positive, and harmonious thinking. Refrain from negative and unwholesome thoughts related to greed, anger, harming, and self-centeredness.
3. Wise Speech: Practice truthfulness, kind, and useful speech. Avoid lying, gossip, and divisive, abusive, harsh, vain, and unnecessary speech.
4. Wise Action: Practice lovingkindness, compassion, generosity, patience, and gratitude. Avoid killing, stealing, sexual misconduct, abuse of intoxicants, and unskillful relationships.
5. Wise Livelihood: Refrain from work that harms living beings and the environment, e.g., cheating, exploitation, prostitution, and trade in weapons, intoxicants, poisons, and pollutants.
6. Wise Effort: Persistently cultivate wholesome and harmonious thoughts, speech, and actions. Avoid negative and unwholesome ones.
7. Wise Mindfulness: Practice meditation and mindful acceptance of all moment-to-moment sensory and cognitive experiences without judgment, commentary, and decision-making.
8. Wise Concentration: Practice meditation and sustained mindfulness to attain insight into suffering, impermanence, and interdependence and the enduring peace and happiness unaffected by changing internal and external conditions.
Des Moines Meditation & Mindfulness Group
Join us Tuesdays at 7:30 pm4211 Grand Ave., Des Moines
515-255-8398
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