Des Moines
MEDITATION & MINDFULNESS
Group
“What we think, we become. Speak and act with a pure heart and happiness follows likean unshakable shadow.” Buddha
The Des Moines Meditation & Mindfulness Group began in 1994. We support oneanother 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 theconditioned thoughts, emotions, and sensations that cause suffering for us and others, andto experience more lovingkindness, compassion, joy, and peace in our daily lives.All are welcome. Instructions are provided for beginners. Experienced meditators mayuse 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 lotoff 42nd Street.
When We Meet
Every Tuesday from 7:30 - 9:00 pm
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7:30 - 8:10 pm: Sitting Meditation8:10 - 8:30 pm: Talk or Reading8:30 - 9:00 pm: Sitting MeditationChairs, mats, and cushions are provided. There is a Question and Answer period the firstTuesday of the month instead of the talk. We encourage you to attend all segments tomaximize benefits, but you're welcome to participate in any of them.Occasional full-day retreats are held.
TeachersCharles Day
(515-255-8398), is the group founder, administrator, and guiding teacher.He is a retired psychologist and has practiced meditation and studied Theravada andMahayana Buddhism and other spiritual traditions for over 40 years in the US, India, andThailand. Charlie gives public talks and offers guidance to individuals in their practices.Email: charlesday1@mchsi.com
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 primaryorientation 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 anexpression 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 andmeditation 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 alltimes, 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 disturbothers 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 universalsitting meditation used in all religions, in yoga, and as a general relaxation technique. Itfacilitates psychological and spiritual growth.
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Sit on a chair, a mat and cushion, or meditation bench. Sit in a stable, relaxed, andcomfortable 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. Everytime you notice it is not on the breath, gently and without judgment, let go of wherever itwent and return it to the breath. Meditate 15 to 60 minutes once or twice daily, or for justa 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. Ittrains the mind to identify and let go of harmful conditioned patterns and attachments, sothat thoughts, speech, and actions are less reactive and more appropriate, compassionate,and loving. You feel happier and more peaceful, feelings that often spread to thosearound you.
OTHER MEDITATION & MINDFULNESS PRACTICES
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Lovingkindness and Compassion Meditation:
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irect to yourself and others, duringa 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."
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Walking Meditation: Focus on the breath while walking or on the sensations ineach foot as you place it on the ground. Or walk slowly enough to experiencesensations in the heel, ball, toes, ankle, and leg when lifting, moving, and placingeach foot, and in standing and turning around.
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Mindful Breathing: Occasionally observe the breath, e.g., before answering the phone, waiting in line or for an appointment or traffic light.
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Mindful Eating: Mindfully pick up and eat each bite of food before taking thenext bite. Be aware of hand and arm movements; the food's aroma, taste, andtexture, and the sensations associated with chewing and swallowing.
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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 Ithink and act in positive ways and overcome negative feelings. May I eat onlyfood that nourishes me and prevents illness. May I accept this food in order toexperience understanding and love." (Thich Nhat Hanh)
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Mindful Living: Mindfully attend to the moment-to-moment sensory experiencesof showering, dressing, washing dishes, feeding a pet, driving, working, and all
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Des Moines Meditation and Mindfulness Group Brochure
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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