Mindfulness Meditation: Expanding My Heart

The biggest embrace of love you’ll ever make is to embrace yourself completely.  Then you’ll realize you’ve just embraced the whole Universe, and everything and everybody in it.


MEDITATION BENEFITS  In meditation thoughts decrease and the mind becomes quieter.  Energy, previously utilized by the thinking process, is released and energizes the brain.  An energized brain is a happy, active, and attentive brain with open senses, and clear and enhanced perception.  There are so many positive effects of a regular meditation practice including: relaxation, calmness and optimism, increase in concentration, attention, creativity, motivation, empathy, and acceptance and compassion of self and others.

Mind full or Mindful

The positives of a regular meditation practice are endless::
… release fears
… improve depression
… reduce anxiety and stress
… relieve insomnia
… lower blood pressure
… relax the nervous system
… relieve muscle tension
… diminish intensity of headaches/migraines
… restore balanced function to the digestive system
… free the mind from self-doubt and inner talk
… generate optimism, self-esteem, confidence & motivation ~ expanding heartfulness

RESEARCH & SCIENCE  Want to know more about the awesome benefits of meditation?  Here are a few research articles that study the science behind meditation.  Click the links below to learn more about the measurable physiological changes in the brain and body.

Forever Young – Meditation might slow the age-related loss of gray matter in the brain, say UCLA researchers  (Feb 2015)

Stress Management – Interaction between neuroanatomical and psychological changes after Mindfulness-Based training  (Oct 2014)

Pain Relief – MIT and Harvard neuroscientists explain why the practice helps tune out distractions and relieve pain  (May 2011)

  Our classes are accessible to everyone, and Melissa encourages beginners to start wherever you are ~ just breathe.  All you have to do is be here, you will learn variations on how to sit so that you feel comfortable in your practice.  And remember, meditation is a practice.  Please feel welcome.

CLASS FLOW  Our typical class flow for a 1-hour session::
•  breathwork (pranayama) 10~15mins
•  movement (light stretching & gentle yoga) 15~20mins
•  meditation (seated or lying down savasana) 25~30mins
•  Q&A with optional sharing

In our longer workshops, 1-5 day retreats, and programs, we will have more time to explore body mindfulness, journaling exercises, creative art, and spiritual learning, as well as time for intentional rest, self-reflection, and sharing.  We will begin with breathwork (pranayama), flowing into movement (light stretching, gentle yoga poses, or bindu yoga), and then moving into meditation (savasana), or yoga nidra (yogic sleep).  Some sessions may also include an introduction to chanting.


Experiences - Pat

Life Changing (reduced anxiety & stress)
Meditation has helped me connect to myself and give me an inner peace.  I am able to handle stressful situations better, and I’m not as anxious as I used to be.  Physically I feel lighter and my friends say I look brighter!
Pat | Primary Teacher

Experiences -  Su

Healing (relief from chronic pain)
 As a person living with a chronic pain condition, I have found that regular meditation has brought me relief and has helped improve my prognosis.  Learning how to focus on my breath allows me to practice walking meditation on a daily basis.  I also appreciate the guided meditations on the website which I use regularly.
Su | Hospital Administrator

 Experiences - Sherry

Life Transition (healing from divorce)
The loss you feel when walking down the road of divorce can be extremely heart heavy and scary.  You almost instantly feel displaced, alone, sad and easily question how you landed in this dark place.  Melissa’s meditation saved me from the grasps of this darkness.  It grounded me.  Reminded me I am not alone.  Encouraged me to remember who I am.  That I am one piece in the huge puzzle of life and existence.  Instead of being a lost or misplaced piece, I was able to realize through meditation, that I was actually finally found.  Reunited and supported more than I had been in a very long time.

Life is definitely a journey, mediation reminds you it’s not a lonely one, and that you are exactly where you are meant to be, it allows you to focus on what really matters, when you quiet the mind and listen to your true self.  Huge thank you and heartfelt appreciation to Melissa for being the one that helped me see again.  See my true self, clearly and without doubt, and finally find true peace.
Sherry | Insurance Broker

Experiences - Tamara

Gratitude (healing from grief)
After losing someone very special to me, I was having an extremely difficult time getting past the heartache.  I felt lost and had become an angry person, unable to appreciate the beauty of the life in front of me.  As a result, my relationships began to suffer and I felt as though everything around me was spiraling out of control.  I was at a breaking point and desperately needed something to help me come back to the land of the living.

I attended my first Gratitude Meditation with Melissa and incorporated the practice into my daily routine, which has improved my quality of life significantly.  Learning to count my blessings has helped me find myself again.  I have become less stressed, more centered, loving, creative and generous and am the most relaxed I have been in years.  I am so very grateful to have found meditation and look forward to a bright future with continued practice.
Tamara | Audit Coordinator


If you are quiet enough, you will hear the flow of the Universe.  You will feel its rhythm.  Go with this flow.  Happiness lies ahead.  Meditation is key.