Classes & Workshops

DSC_0393

Mindfulness Meditation drop-in classes                                

  • Thursday mornings
  • 7:00 am to 8:00 am
  • Location: Sun and Moon Yoga, Gotanda, Tokyo
  • Map: http://sunandmoon.jp/map/
  • Language: English with some Japanese translation
  • Class fee: 1,000 yen.

In the class we mindfully investigate breathing, body sensation, movement, and the compassionate heart. All are welcome – beginners and experienced meditators alike. A great way to start your day—mindfully!

Each class consists of:

  • Mindful Movement (10-15 minutes)
  • Guided and/or Silent Sitting Meditation (30 minutes)
  • Heartfulness/compassion Meditation (about 10 minutes)
  • Q & A/Discussion (5-10 minutes)

Note: No reservations necessary. Class is always 1000 yen. Please pay with 1000 yen notes—no coins and no bigger bills, please. Class cards may be used as desired. Please arrive on time. We are sorry that latecomers will not be admitted as we have a buzzer system that will disturb other students. Doors open to students at 6:45, 15 minutes before class start.

***

Mindfulness-Based Stress Reduction (MBSR)         Orientation Sessions:

MBSR program Winter 2019:                                      

  • January 19, Saturday. 9:30am-12:30pm (3 hrs)
  • January 26, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 2, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 9, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 16, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 23, Saturday. 9:30am-12:00pm (2.5 hrs)
  • March 2*, Saturday. 10:00am-4:30pm (6.5 hrs)*
  • March 9, Saturday. 9:30am-12:00pm (2.5 hrs)
  • March 16, Saturday. 9:30am-12:30pm (3 hrs)
  • Location: Wesley Center, Minami-Aoyama, Tokyo
  • All-day mini-retreat: Saturday, March 2* 10:00am to 4:30pm*
  • Language: English
  • Course Tuition: 65,000 yen. Scholarships and payment arrangements available. Please contact us about making this course possible for you. Our mission is to make MBSR accessible to as many people as possible.
***

Mindfulness Workshops 

  • Duration: 1 to 3 hours, as required
  • Location: Your studio, group, or office in greater Tokyo
  • Number of Participants: up to 35
  • Instructor’s Fee: Contact Patrick for a quote
  • Select Workshops:
    • Introduction to Mindfulness
      • Mindfulness is an alert, non-judgmental, and warm-hearted way of being. It can help you manage stress and develop presence, calm and joy in your life. Join us for a two-hour introduction to mindfulness meditation. We’ll practice four forms of mindfulness meditation: awareness of body sensation, awareness of breathing, mindful movement, and lovingkindness (to develop friendliness and compassion).
    • Mindfulness from the Living Room to the Laboratory: Personal Practice and Objective Science
      • As an integral part of the 2500-year tradition known as Buddhism, mindfulness meditation has been practiced, investigated, and refined by millions of people over many centuries.
      • In recent decades mindfulness has been introduced around the world in secular (non-religious) environments such as hospitals, schools, workplaces, professional sports, even prisons and the military.
      • Meanwhile, contemporary scientists interested in broader applications of mindfulness in society have been engaged in research of their own. What do hundreds of rigorous studies on mindfulness reveal? What are the measurable effects of mindfulness on physical and mental health?
      • This workshop will clarify several of the most compelling findings about mindfulness from contemporary science. We will discuss specific brain areas that are stimulated by mindfulness practice, engage in sitting and walking meditation to shape our own brains for the better, and review evidence that mindfulness can positively impact our relationships and daily behavior.
    • One-Pointed Concentration and Wide-Open Awareness
      • Meditation is a natural and delicate balancing act. It requires two complementary qualities of mind: concentration and mindfulness. Concentration is the power or force that locks our attention on a single item or task. It does the hard work of keeping the mind on one thing. Mindfulness is the awareness that notices when our attention has strayed. It gently and patiently guides us back to our chosen point of concentration. Mindfulness is warm-hearted, infinitely interested in the present moment, and without any expectation of perfection.
      • In this workshop we’ll practice sitting and walking meditation to develop these valuable qualities of mind.
        • For concentration: Sitting meditation with awareness of breathing in a specific area. Walking meditation linking steps with breathing.
        • For mindfulness: The instruction to notice anything and everything that arises in the present moment, gently letting go of distractions, and smilingly coming back to the point of focus over and over again.
    • Mindfulness of Body Sensation
      • Like the breathing cycle, the body is ever-present. Consequently our physical frame makes an excellent object of meditation and there are a large number of mindfulness practices that deal with body sensation.In this mindfulness workshop we will:
        • investigate layers of sensation including contact, movement, and temperature
        • survey gross and subtle sensation in the major body systems
        • engage in a detailed scan/sweep of body sensation, and
        • alternate sitting periods with mindful walking.
      • Come join us and develop awareness of physical sensation, which is of course applicable across all your meditative, yogic, and daily activities. Beginners and those with experience are welcome.
    • Mindfulness Meditation
      • In this mindfulness workshop we’ll survey the breath as an anchor of meditation. Focusing our attention on specific body areas while breathing in a relaxed manner is a reliable way to calm the emotions, increase body awareness, and develop concentration.
    • Mindfulness = Awareness + Kindness 
      • A simple formula for mindfulness is Awareness + Kindness. In this workshop we’ll explore mindfulness as a means to develop awareness of body sensation, thoughts, and emotions in the present moment, and kindness towards ourselves and others. Practices include:
        • mindfulness of breathing
        • mindfulness of physical sensation (body scan)
        • mindful walking
        • mindful eating
        • mindful yoga (gentle stretching as meditation)
        • metta (lovingkindness meditation)During each of these activities, we gently investigate our inner experience as it unfolds from moment to moment. We may find this to be pleasant, unpleasant, or neutral. No matter what the experience is, we have the option of being present with it. Mindfulness is a kind of laboratory in which we see things as they are; we are not trying to achieve any particular state.

***

British embassy mindfulness sessions

Corporate Training: Stress Management, Mindfulness, and Wellness for Professionals

  • Duration: 1 to 3 hours, as required
  • Location: Your workplace or company in greater Tokyo
  • Number of Participants: up to 35
  • Instructor’s Fee: Contact Patrick for a quote
  • Content: Stress can negatively affect workers’ health, relationships, and performance. It is therefore a company-wide concern. This training is an opportunity to take a break from our deadlines and digital devices, and come into intimate contact with our simple physical sensations and natural breathing. Experiencing the flow of life in the present moment, we become relaxed and alert. We leave refreshed and ready to apply ourselves to projects and daily life with renewed vigor. De-stressing individually and as a group is one of the best ways to develop company culture and performance. In the workshop we will explore several practices that are clinically proven to reduce stress and develop well-being.
  • Client requests have included:
    • Crisis Management
    • Mindfulness
    • Improve Your Posture and Ergonomics
    • Stress Management Seminar
    • Office Stretching
    • Keep Your Back, Neck, and Hands Healthy at Work
    • Office Yoga
    • Stress Reduction Practices for Office, Home, and Away
    • Alternating English and Japanese sessions, each with unique content

Mindfulness Tools for Educators- Introductory Workshop

  • Duration: 1 to 2.5 hours, as required. Single or multiple sessions.
  • Instructor’s Fee: Contact Patrick for a quote
  • Includes: Detailed handout for each participant: Mindfulness Tools for Educators: Mindfulness Games and Activities for Students of All Ages
  • Content: This workshop presents a wealth of ideas and experience in the practice of mindfulness as applied to education. Mindfulness essentially means being aware of what we are doing, as we are doing it, and observing non-judgmentally. The practice is relevant in education because learning and teaching always occur in the present moment, so the more present we become, the better we learn and teach. Coming more fully into the present connects us with our inner guidance and wisdom, our creative flow, and the infinite field of possibility. It also optimizes cognitive function, emotional intelligence, and physical health. Mindfulness is really a meta-educational tool for all occasions.                                                                    In the workshop we will explore mindfulness games and activities suitable for preschoolers through senior high school students. Most of the practices can be adapted to suit any particular group of students, and will complement the study of any subject. And, because mindfulness is a universal human capacity, the practices will be equally interesting for teachers, administrators, and parents.
  • Topics include:
    • Physical Senses
    • Breathing
    • Movement
    • Feeling (emotion)
    • Thinking
    • Self-Knowledge
    • Mindfulness of Speech
    • Reading with awareness
    • Social awareness
    • Environmental awareness