Welcome to the 2024 Meditation Immersion & Teacher Training Course Page
My fervent hope is that this program opens portals to help you discover the Real You!
The YOU that...
- there is only one of and only you can be,
- is your best friend and true teacher,
- shines authentic, unapologetic, and wise.
So much love,
Caren
Special Opening Meditation
Friday March 1
1:30 - 3:30pm PT / 2:30 CT / 3:30 ET
Opening Class
Sunday March 3
7:30 - 10:30am PT / 9:30am CT / 10:30am ET
Welcome Meditators!
This is your private page for the Meditation Immersion & Teacher Training. It is where we will post class recordings, handouts, assignments etc... You will be spending a lot of time here so we encourage you to bookmark the page—if you don't know how to do that, contact Darcey and she will happily give you a little tutorial.
We're here to support you!
For questions or support about links, your course page, the schedule etc... contact Darcey Bone: darceybone.hamsa@gmail.com
For questions about your log-in, password, your student discount code, or any financial concerns contact Char Sproul: Char@meditationmomma.com
If you need to reach Caren; You can email: caren@meditationmomma.com or text: 503 260-4260
Getting Ready!
Several of you have asked what you need to do to be ready to begin your training. The answer is:
- Begin ordering the books on your Reading List—so much fun!
- Create your method for taking class notes. You will want to take lots of notes during class. For some of you it may be a notebook you write in, for others it may be a file on your laptop or ipad.
- Find a personal journal that appeals to you. As mentioned in the video above, for some of you it will be a beautiful book you write in while for others it will be a file on your phone or computer. Either way, find a way to keep it special and easy to use.
- If you prefer to keep everything in one place and combine your class notes with your meditation journal, that's fine too.
We thought you might like learning a bit about Caren's teachers. Below are links to their websites or you can try doing a YOUTUBE search.
- Tibetan Buddhism: Anne Klein and Harvey Aronson founders of Dawn Mountain in Houston Texas https://www.dawnmountain.org/our-founders/
- Kriya Yoga: Goswami Kriyananda founder of The Temple of Kriya Yoga in Chicago, Illinois.https://www.yogakriya.org/goswami-kriyananda.html
- Tantric Meditation: Sally Kempton founder of Dharana Institute http://www.nityanandatradition.org/lineage/kempton.html
MITT Reading List
MITT Calendar
Reading List
Most are available as either a real-actual-book, formatted for the kindle or an audio book.
Required Reading:
Beginner’s Guide to Meditation by Goswami Kriyananda
Mindfulness for Beginners by Jon Kabat-Zinn
The Spiritual Science of Kriya Yoga by Goswami Kriyananda
When Things Fall Apart by Pema Chodran
Choose One Autobiography:
The Surrender Experiment by Michael Singer
10% Happier by Dan Harris
Autobiography of a Yogi by Paramhansa Yogananda
At Home in the World by Thich Nhat Hanh
HMTT Calendar / Schedule
MARCH
Saturday March 9
Sundays March 3, 17, 24
No class: Sunday March 10 because Daylight Savings Time begins
Sunday March 31, Easter
APRIL
Saturday April 6
Sunday April 7, 14, 21
No class: Sunday April 28
MAY
Saturday May 4
Sundays May 5, 12, 19
No class: Sunday May 26 Memorial Day
JUNE
Saturday June 1
Sundays June 2, 9, 16, 23
No class: Sunday June 30
SUMMER BREAK: JUNE 28 - JULY 12
JULY
Saturday July 13
Sundays July 14, 21, 28
AUGUST
Saturday August 3
Sundays August 4, 11, 18,
END OF SUMMER BREAK: AUGUST 22 - SEPTEMBER 6
SEPTEMBER
Saturday September 7
Sundays September 8, 15, 22, 29
OCTOBER
Required Retreat October 3-6
Sundays October 13, 20, 27
NOVEMBER
Graduation Saturday November 2
2:00pm PT / 4:00 CT / 5:00 ET
Course Requirements
Those wanting the Teacher Certification are required to:
- Attend one group meditation per week at Hamsa Meditation Center during the Spring, Summer and Fall Series. Total 32 hours.
- Attend the Fall Retreat Oct 3 - 6
- Take two workshops on a Specialty Topic:
Prana with Agnieszka: July 20 (all day) or 21 (11:30 - 1:00)
Anger Workshop: Saturday Sept 21 8:30 - 3:30 - Complete all homework.
March 1
Reading List -MITT 2024
Invocations & Blessings - MITT
Meditation Log 2024
Mantras - MITT
MITT Missing Class Protocol Handout
March 3
The Blind Turtle Story MITT
March 17
Ah So Story-MITT
Body Scan Patterning - MITT
Tension & Release Techniques -MITT
March 24
Tension & Release Techniques -MITT
Body Scan Patterning - MITT
The Jack Story - MITT
MITT Jon Kabat-Zinn Body Scan Transcript
May 4
R.A.I.N. TECHNIQUE Handout
The Guest House Story
May 5
The Thorn Tree Story-MITT
May 19
MITT COUNCIL OF ELDERS GUIDANCE
MITT COUNCIL OF ELDERS PITHY GUIDANCE
June 1
MITT PATANJALI 8 LIMBS OF YOGA
June 2
MITT Buddha's Eightfold Path
MITT Patanjali's 8 Limbs of Yoga
MITT Buddha's Four Noble Truths
June 9
MITT 5 Techniques for working with thought
MITT Good-To-Knows 2024
June 23
MITT Analogy for Parts of a Meditation
MITT Summer Break Sadhana
August 3 /4
Chakras and Nadis Worksheet
Flow of Prana Handout
Priority of Causation Handout
The Chakras Handout
August 11
Intro to Mudras Understanding
Karma Handout - MITT
August 18
Compassion Blessing Handout
September 7/8
Ritual of Forgiveness Handout
Kriyananda's Prayer
September 29
Kriya Ritual of Purification F24
Here are the links to the Four Group Meditation Options available to you during the Spring, Summer and Fall. If you can’t make your regular group meditation, feel free to attend one of the others.
Moms Central
Mondays 7:00pm CT / 8:00pm ET / 5:00pm PT
Tuesday Evening
Tuesdays, 7:00pm PT / 9:00pm CT
Wednesday Morning
Wednesday, 8:45am PT / 10:45am CT
Thursday Morning
Thursdays, 8:45am PT / 10:45am CT / 11:45am ET
Audio
Video
PART 1 Balancing Your Earth Life
March: Mindfulness - Basic Skills for Meditators
Handouts
Invocations & Blessings - MITT
Mantras - MITT
Reading List -MITT 2024
Sadhana (Spiritual Practice) for the week
Mantra for the week:
Everything I am seeking is within me.
Everything I need is within me.
Audio
Video
Precious Human Birth
Handouts
Sadhana (Spiritual Practice) for the week
Formal Practice: Sit comfortably.
- 30 - 60 seconds mindful of—Explore words you might use to describe what you notice.
- Sensation in lower body: feet, legs, seat,
- Sound,
- Breath in Nostrils
- Resurrection Breath— Bring head forward with feeling of fresh, new, Begin Again.
- Invocation—Memorize wording that works for you.
- Sit only as long as it's enjoyable! Get up feeling good.
Informal Practice: Becoming Authentic
- Notice use of phrases: I'm sorry, I need, I need you to...
Mentally suck it back and reflect, ask self, Why am I apologizing? What do I really need? - Notice when the mind is being judgmental. Greet the judgments with the phrase; Isn't that interesting, my mind is judging.......
Find your spot! If you don't already have your meditation "spot," experiment and explore to find a meditation spot that is a place you enjoy being.
Audio
Video
What's In the way IS the Way
Handouts
No handouts this week
Sadhana (Spiritual Practice) for the week
Formal Practice: Sit comfortably.
- Find your seat.
- Resurrection Breath— Bring head forward with feeling of fresh, new, Begin Again.
- Invocation—Memorize wording that works for you.
- 30 - 60 seconds mindful of—Explore words you might use to describe what you notice.
- Sensation in body
- Sound,
- Breath in Nostrils
- Notice how you feel.
If it feels good, try to hold that feeling of enjoyment for 11 seconds.
If it doesn't feel good, notice with curiosity. - Close your meditation in whatever way feels right to you.
Informal Practice: Being Authentic
- Notice use of phrases: I'm sorry, I need, I need you to...
Mentally suck it back and reflect, ask self, Why am I apologizing? What do I really need? - Notice when the mind is being judgmental. Greet the judgments with the phrase; Isn't that interesting, my mind is judging.......
Find your spot! If you haven't found your meditation "spot" yet. Keep experimenting and exploring to find the spot and time of day that works for you.
Audio
Video
Power of the Mind
Handouts
Ah So Story-MITT
Body Scan Patterning - MITT
Tension & Release Techniques -MITT
Sadhana
THE BODY SCAN
-
- Experiment with different Body Scans—you can use the ones below or find some on YouTube or insight Timer.
- Decide which patterning for moving through the body is most natural for you to follow on your own and then memorize it. Be prepared to share your patterning with us next class. Feel free to use the handout: Body Scan Patterning, to help you diagram and memorize.
Body Scan Meditation Caren Prentice
Hamsa Online Program: Stress Reduction> 10-20 min > Meditations 15:49 min
https://www.hamsameditation.com/subscription_content/body-scan-meditation/
Body Scan with Gratitude Claire Villarreal
https://www.youtube.com/watch?v=JIqCnEuJD38 9:01 min
Body Scan Meditation Jon Kabat-Zinn
https://www.youtube.com/watch?v=_DTmGtznab4 29:02
Audio
Video
Coping with Stress
Handouts:
Tension & Release Techniques -MITT
Body Scan Patterning - MITT
The Jack Story - MITT
MITT Jon Kabat-Zinn Body Scan Transcript
Sadhana
THE BODY SCAN
- Using the Body Scan Patterning Handout, diagram the direction and areas of focus, for your preferred Body Scan Meditation. Email or text me a copy.
My cell is 503 816-5431 - Record a maximum 10 minute sample of you experiencing / doing your body scan. Make sure you aren't instructing but rather, describing what you're doing and noticing. Short periods of silence (2-5 seconds) are acceptable. If your mind is noticing the same sensation, simply repeat what you are noticing. Email or text me the audio file.
My cell is 503 816-5431 - Optional but recommended. Print the transcription of Jon Kabat-Zinn's Body Scan. Hi-light all the insights/teachings that are really 'instructions' giving us the basics of meditation in one body scan. .
Coping With Stress
Listen or watch the series below: Coping with Stress. Choose two of the meditations that you like best and be prepared to let us know why. We'll decide who will transcribe/outline which meditation when we return on April 4.
Happy Easter Everyone!!
Coping with Stress Online Program
https://www.meditationmomma.com/courses/coping-with-stress/
Audio
Video
April: Samadhi - Bridge to Enlightenment
Your Ishta and You.
The Transformative Power of Stress
Handouts
Sadhana
Continue working your way through the Coping With Stress Curriculum.
- Meditations to Outline:
Angela: Calming Breath
Natalie:Meditation to Soften and Release
Jeremy: Releasing Your Agenda
Tammy: It Is What It Is
Maggie: Finding Your Symbol
KES: Surrender to Mystery
Mary Beth: Holding Center
Attune to your Ishta every day! Four options:
- Listen to the Opening Meditation we did in class 11:37
- Use the meditation I recorded for you after class: Attuning to Your Ishta Quickie 7:14
- Or the one in the Member's Program titled: Attuning to your Ishta Devata. 16:12
- Or, think communicate with your Ishta during your day in your own way.
Ishta Meditations
Audio
Video
Reaction - Pause - Response
Handouts
A Dog Walks into the Room Story - MITT
Sadhana
Continue working your way through the Coping With Stress Curriculum.
- Meditations to Outline:
Angela: Calming Breath
Natalie:Meditation to Soften and Release
Jeremy: Releasing Your Agenda
Tammy: It Is What It Is
Maggie: Finding Your Symbol
KES: Surrender to Mystery
Mary Beth: Holding Center
Attune to your Ishta every day!
Communication with the form of your Ishta stimulates the astral senses which stimulate the chakras and release shakti, shakti-pat, and kriya kundalini, causing certain subtle or mental astral experiences to occur that bring us closer to the Reality. At some point, it brings a ball of light into our head, which is the best we can do in terms of Reality without form. ~ Goswami Kriyananda
Reading & Reflection
Spiritual Science of Kriya Yoga: pgs 33-34
- Assignment: Make a handwritten list of the Yamas and Niyamas with their English and Sanskrit names.
Jon's Body Scan transcript: Read through the transcript and place a check by things you've experienced.
Audio
Video
You have the right to your actions, but not the results of those actions.
Handouts
Sadhana
Audio
Video
May: Obstacles on the Path
Emotions are messengers.
Handouts
The Thorn Tree Story-MITT
R.A.I.N. TECHNIQUE Handout
The Guest House Story
Sadhana
This week, just notice. What is your resistance to knowing fear? shame? jealousy? anger? hurt? emotion?
Continue the new patterning using the Vasudeva Mantra and attuning to your Ishta.
Audio
Video
The Lunar Feminine Principle
Sadhana
- OBSERVE:
How emotions show up as physical sensations.
Can you discover what signals your body is sending you BEFORE you are consciously aware of the sensation as an emotion?
- REFLECTION:
Who do I become if I know fear, anger, shame, overwhelm, irritation, confusion, hate...?
Who do I become if I know love, surrender, acceptance, contentment, happiness, joy, unconditional love...?
Audio
Video
Change Me.
Handouts
MITT COUNCIL OF ELDERS GUIDANCE
MITT COUNCIL OF ELDERS PITHY GUIDANCE
Sadhana
1. Read Kriyananda's insights for the Yamas and Niyamas with this clear intent:
WHAT DO I AGREE WITH / NOT AGREE WITH—BASED ON MY OWN LIFE EXPERIENCE.
2. Then, look over the pdfs of the ELDERS GUIDANCE—please note there are two versions. The first has the lists the trio and quartet of elders made, in their words. The second is a shorter more concise list I edited to fit on one page. Reflect on what is most relevant to you.
3. Create your own list of 'Guidelines to Balance Your Earth Life' that you would give a soul about to incarnate into today's world—I can't stress this point enough—May/June of 2024.
Audio
Video
June: The Veil - Your Earth Life is Your Spiritual Life
Handouts
MITT Buddha's Eightfold Path
MITT Patanjali's 8 Limbs of Yoga
MITT Buddha's Four Noble Truths
Sadhana
Do you agree?
Compare your list of Do's Dont's and Remembers with Patanjali's list of Yamas and Niyamas and Buddha's Eightfold Path and note:
- Which of your list is present on these.
- What is on your list—that wasn't covered by either of the other two lists—that you feel is relevant to today's world.
And just for fun if you have time, note:
- What you would remove from the other lists that is outdated or irrelevant.
- What you would reword and how.
Audio
Video
Q&A Magic
Handouts
MITT 5 Techniques for working with thought
MITT Good-To-Knows 2024
Sadhana
- Guard Your Mind.
Write it on a piece of paper and place it somewhere you will see it at points throughout your day. - Practice Mouna:
Choose a day and time to practice "not speaking" for one hour if possible—four hours maximum.
Either journal or make a point to remember the effect on your mind. - Use your Meditation Log to track time spent in Formal Meditation
- Experiment with a sense of curiosity to find a time. place and posture that allows you to consistently show up for at least two minutes.
- Formal Meditation Practice
- Dedication with Four Immeasurables
Hold the feeling of Love, Compassion, Joy and Equanimity as you say each line. Pause for a moment or two to hold awareness of the feeling states. - Ishta Attunement
Visualize your Ishta in front of, and slightly above you with beams of light filled with the quality your Ishta embodies streaming from its Sun Center, Mercury Chakra, and Heart Chakra into your Sun Center, Mercery Chakra, and Heart Chakra.
With your inhale drink in and receive the blessings. With your exhale give yourself back to your Ishta. 3x - Close your formal session in a manner that feels right to you.
- Dedication with Four Immeasurables
Audio
Video
Balancing Solar and Lunar Energies
Handouts
MITT 5 Techniques for working with thought
Dedication Song
Sadhana
- Practice Intentional Mouna:
Choose a day and time to practice "not speaking" for 12 minutes or 48 minutes.
Watch your mind as you putz or sit or cook and use the Techniques for Working with Thought to observe the samskaric patterns, or tendencies, of your mind.
Journal or make a point to remember what you observe. - Use your Meditation Log to track time spent in Formal Meditation
- Formal Meditation Practice
- Dedication with Four Immeasurables
Hold the feeling of Love, Compassion, Joy and Equanimity as you say each line. Pause for a moment or two to hold awareness of the feeling states. - Ishta Attunement
Visualize your Ishta in front of, and slightly above you with beams of light filled with the quality your Ishta embodies streaming from its Sun Center, Mercury Chakra, and Heart Chakra into your Sun Center, Mercery Chakra, and Heart Chakra.
With your inhale drink in and receive the blessings. With your exhale give yourself back to your Ishta. 3x - Close your formal session with the Kriya Invocation of Refuge or in a manner that feels right to you.
- Dedication with Four Immeasurables
- Pranayama Practice
- 3 Sipping breath
- 3 EEE Mantra
- 3 Hong-Sau
- Formal Meditation Practice
Audio
Video
Bringing it All Together: The AFTEREFFECT
Handouts
MITT Analogy for Parts of a Meditation
MITT Summer Break Sadhana
Reading
- Read one of the Autobiographies from your Reading List.
- Where did you see yourself in the story?
- What inspired you about the story?
- What are three takeaways you would like to share with your MITT companions?
Sadhana
- Practice the Meditation you outlined from the Coping with Stress series 3x.
- Be prepared to describe your analogy of the meditation for us—see handout.
- Be aware of the stages and purpose of each stage of the meditation as you do it.
- Meditation Full Sequence—do at least one portion daily. Note it in yur Meditation Log.
- Preparation: Find Your Seat
- Begin:
- Pranayama Sequence
- 3 Sipping
- 3 EEE
- 3 Alternate Nostril
- Dedication with Four Immeasurables
- Pranayama Sequence
- MIddle:
- Ishta Attunement
Visualize your Ishta in front of, and slightly above you with beams of light filled with the quality your Ishta embodies streaming from its Sun Center, Mercury Chakra, and Heart Chakra into your Sun Center, Mercery Chakra, and Heart Chakra.
With your inhale drink in and receive the blessings. With your exhale give yourself back to your Ishta. 3x - Slip nto Hong-Sau
- Ishta Attunement
- End: Close with Kriya Invocation of Refuge
I take refuge in Enlightenment, the Great Pathway.
I take refuge in the Dharma of Truth, the Great Teacher.
I take refuge in Guru, Internal. Eternal. Great Friend and Great Companion.
I give refuge to Stillness, the Great Revelation.
-
- REST IN THE AFTEREFFECT
Beginning of Summer Meditation
Audio
Video
PART 2 Balancing Your Inner World
July: Laws of Energy, Matter, Creation & Reciprocity
Giving | Receiving
Audio
Video
Law of Reciprocity
Homework
- Read Pema Chodron's When Things Fall Apart ~ Chapters 14 & 15 on Tonglen
- Tonglen Meditations
- Tonglen Meditation for Self and Others 21:30
- Tonglen to Relieve Suffering 21:04
Sadhana
- Continue tracking in your meditation log.
- Do the current meditation sequence each day if possible.
- Practice Tonglen 'on the spot' as often as you can this week.
Audio
Video
Where the Mind Goes the Prana Follows
Audio
Video
Meditation Metaphors and Autobiography Day
Homework
- Begin memorizing your Coping with Stress Meditation using the memorization technique of mapping it with an activity you love using these five stages: Preparation, Beginning, Middle, End, Aftereffect
- Review your Tonglen notes and be clear on the steps that are similar and those that different in the two version of Tonglen we learned.
- Text me a photo of your July Meditation Log
Sadhana
- Continue doing your Summer Meditation.—It's on the handout MITT Summer Break Sadhana
- Remember to track in your Meditation Log.
Audio
Video
August: Anatomy of Your Energy / Subtle Body
Three Realms | Energy Anatomy Pt 1
Handouts
Chakras and Nadis Worksheet
Flow of Prana Handout
Priority of Causation Handout
The Chakras Handout
Sadhana
Audio
Video
Anatomy of the Energy Body Pt 2
Handouts
Chakras and Nadis Worksheet
Flow of Prana Handout
Priority of Causation Handout
The Chakras Handout
Homework
- Spiritual Science of Kriya Yoga
- Chapter 11 (especially pages 196-200 on chakras)
- Chapter 19
- Beginner's Guide to Meditation
- Chapters 11 and 12
Sadhana
- Continue with the Summer Meditation Routine
- Add Alternate Nostril Breathing: 3 rounds
- Add Alternate Nostril using White Light: 3 rounds
Audio
Video
Awakening
Handouts
Intro to Mudras
Understanding Karma Handout - MITT
Homework
- Be prepared to share the concepts you highlighted in last week's reading assignments when we gather next week.
- Continue to memorize your meditation from the Coping with Stress Course.
- A while back I asked you to outline the steps for both version of Tonglen that we learned. Could you send me a picture of your outlines?
Sadhana
- Continue with the Summer Meditation Routine adding the third version of Alternate Nostril Breathing—the nadi purifying technique we learned that uses light to purify each nadi.
-
- Inhale Left: bright light filling left nadi
Exhale Left: smokey color leaves and left side is brighter and lighter than before - Inhale Right: bright light filling right nadi
Exhale Right: smokey color leaves and right side is brighter and lighter than before - Repeat for a total of three times in each nostril
- Inhale both nostrils: white light
Exhale both nostrils: white light—all nadis are filled with bright, pure light.
- Inhale Left: bright light filling left nadi
Audio
Video
Q & A
Please note I recorded a short but important video about the importance of the concept: Making our Jupiter stronger than their Saturn. Please watch it!
Handouts
- Continue adding the third version of Alternate Nostril Breathing—the nadi purifying technique we learned that uses light to purify each nadi.
Homework
- Reading
ZINN: Part 1 Entering
PEMA: Chapters 1, 2 3
KRIYANANDA BEGINNERS GUIDE: Chapters 4, 8. Pages 45 - 49As you read each section, hi-light or note in some way if what your reading is:
- New to you - N
- Something you recognize - R
- Something you know - K
- Something you do - D
- Continue to memorize your meditation from the Coping with Stress Course. Please make a brief, as in just the main steps or sequence, outline you can have with you when you lead it with your small group.
- Text me a picture of your August Meditation Log
- A while back I asked you to outline the steps for both version of Tonglen that we learned. If you haven't already, could you send me a picture of your outlines?
Sadhana
- Continue with the Summer Meditation Routine getting comfortable with the third version of Alternate Nostril Breathing—the nadi purifying technique we learned that uses light to purify each nadi.
- Inhale Left: bright light filling left nadi
Exhale Left: smokey color leaves and left side is brighter and lighter than before - Inhale Right: bright light filling right nadi
Exhale Right: smokey color leaves and right side is brighter and lighter than before - Repeat for a total of three times in each nostril
- Inhale both nostrils: white light
Exhale both nostrils: white light—all nadis are filled with bright, pure light.
- Inhale Left: bright light filling left nadi
- When you breathe Hong-Sau, add awareness of:
- "Spying" on the breath to practice observing with as little influence as possible.
- Joy just possibly arising in the heart center.
- Holding a stable stillness in the body so you can become more aware of the subtle energies.
- Holding your gaze gently at the sun center.
Audio
Video
September: It's All About the View
Forgive Others Till There's Nothing to Forgive
Handouts
Ritual of Forgiveness Handout
Kriyananda's Prayer
Sadhana
Audio
Video
Forgive Your SELF Until There's Nothing to Forgive
Handouts
Ritual of Forgiveness Handout
Kriyananda's Prayer
Sadhana
Perform the Ritual of Forgiveness for the next fourteen days, starting tonight.
- For the first three days, if it's possible to do the ritual comfortably while in a standing position, please do that.
- If not, sit, or recline, in a posture that is comfortable for you without inducing sleep.
Audio
Video
It's All About the View
Sadhana
- Continue with the Ritual of Forgiveness.
- Prepare to give your meditation next week.
- Be sure to have an app on your phone to record the meditation so you can send it to me.
Audio
Video
Equinox
Handouts
Sadhana
Audio
Video
October: Bringing Home Gifts
Q & A
Sadhana
Practice Hong-Sau!
Audio
Video
Transformation
Sadhana
Audio
Video
Bring It Home
Audio
Video