Presence and Action
Mindfulness and Meditation for Beginners
with Allison Ulan
January 8th to February 12th (six week series)
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is an ability we all naturally possess, it’s more readily available to us when we practice on a daily basis.
Mindfulness meditation is a practice based in the use of a focus of attention to train the mind to be aware of its actions as they unfold. As our mind learns to rest and focus, an aspect of our mind becomes flexible to meet all mental states with curiosity and patience. This leads us to meet our experiences with calmness, kindness and discernment.
In this introduction session, you will learn the history of mindfulness meditation, what the benefits of mindfulness are, how to use your breath as a meditation anchor, the fundamental elements of sitting meditation and how this 2500 year old practice trains our neurology to be resilient and adaptive. After the presentation and practice, there will be lots of time for questions and answers.
This series is meant to be a doorway into the cultivation of mindfulness for both beginners and for those who have a long-standing relationship with the practice of mindfulness. Five foundational meditations will be explored and expanded upon over the 6 weeks – mindfulness of eating; of breathing; of the body as a whole; of sounds, thoughts, and emotions; and direct awareness.
The 6 weeks will flow through a five part structure to support training your presence, awareness and concentration. The five sequential inter-relating parts are Entering, Sustaining, Deepening, Ripening and Embodying. Each week, we will explore these parts through practice, study and discussions to authentically integrate them into our lives. We will experiment with embodying a range of essential dimensions of mindfulness, both formal and informal meditation practices. Since the cultivation of mindfulness in one’s life always follows a non-linear trajectory, it only matters that one begins. The rest unfolds as with any adventure, with a degree of mystery and unknowability, as life itself becomes both the practice and the teacher. This 6 week course is that beginning step.
6 Sunday sessions, January 8th to February 12th, 2023 from 3 – 4:15 pm
Format: In person or online through Zoom, participants will have access to both avenues of learning.
Fees: In person and Online – $112 regular rate (includes taxes) / $80 student/senior rate (includes taxes)
One work exchange position available (work in exchange for participation in the course). Contact Allison at allisonulan@gmail.com if interested in applying for this position.
About your guide: Allison Ulan B.F.A Dance, P.T. from A.C.E., E-RYT 500, YACEP
Allison Ulan has been teaching mindfulness based meditation and Yoga since 1995. Her approach integrates mindfulness based practices, somatic movement therapy, traditional yoga and positive psychology to help clients embody optimal health and well-being. She offers classes in Somatic Yoga, Vinyasa Yoga, Yoga for Back care, Mindfulness Meditation Courses and Yoga Teacher Training programs.
Her journey in Yoga started because she wanted to heal from a car accident. Yoga supported her recovery and unexpectedly, educated her in the profound aspects of the mind/body connection and living with authenticity. She is a certified Yoga Instructor, a IAYT Therapist and YACEP provider through The Yoga Alliance. She completed her education and certifications through The Ashtanga Yoga Institute (Mysore, India), The Yoga Workshop/Richard Freeman (Boulder, Colorado) and Spirit Rock Insight Meditation Center (San Rafael, California). Plus, she holds a B.F.A. in Dance from The Juilliard School of Performing Arts (1992). Central to her health and well-being as an artist, writer and teacher is daily yoga and meditation practice. As a teacher, her mission is to help yoga practitioners become the expert of themselves through these relevant methods.
