## Day 32 - Friday Evening Meditation Details

Dear Meditators,

Welcome to the **Meditation Program - 2025**! If you are a beginner, these are the details that you need to know. Please read the whole description carefully.

**Method of Conduct...**
In Person & Online

**Methods of Meditation...**

1. Breathing Meditation (January to April under 03 steps)
2. Vipassana Meditation (May to October under six steps)
3. Loving Kindness Meditation (November to December under 02 steps)

**Objectives...**

1. To develop inner calmness, peace, happiness & Concentration
2. To gain ability to understand things as they actually are with one's own experience
3. To cultivate empathy, loving kindness, compassion, sympathetic joy & balanced mind

**Date & Time...**
On every *Friday from 8.30 pm to 9.45 pm*

**Daily Schedule...**

8.25 Welcome to Join the Meditation Session
8.30 Greetings, Introduction & Meditation Instructions
8.50 **Vipassana Meditation**
9.20 Further instructions on the Meditation technique and spiritual
development
9.45 Farewell with blessings and smiles

==========================================================
Link:
https://us04web.zoom.us/j/76179904256?pwd=dDBKczFpT2taN2NRZlYyUnZWZjNjdz09

Meeting ID - 76179904256
pass-code - yY7irk

• What to bring
Nothing except a good heart and a smile

***• Important to know***

1. Peace & Happiness are priceless. Therefore, we never sell meditation and it is taught with the honest & Pure intention to help you. Everyone from various backgrounds are welcome to join without any discrimination.
2. Donations are welcome. It is supportive to run the Meditation Center.
3. Try your best to come on time.
4. Make sure to switch off your mobile phones during the meditation session.
5. If you couldn't attend any of the days, please watch the recording of that program via our Youtube Channel:

https://www.youtube.com/@bhantechandima/streams

**Benefits of Meditation**
+++++++++++++++++++++++++++++++++++++

1. Increases Positive Emotions & Decreases Negative Emotions
2. Increases vagal tone which increases positive emotions & feelings of social connection

***Healing***
===

3. Decreases Migraines
4. Decreases Chronic Pain
5. Decreases PTSD
6. Decreases Schizophrenia-Spectrum Disorders

***EMOTIONAL INTELLIGENCE IN THE BRAIN***
===

We know that the brain is shaped by our activities. Regularly practicing meditation activates and strengthens areas of the brain responsible for empathy & emotional intelligence.

7. Activates empathy & emotional processing in the brain
8. Increases gray matter volume

***THE STRESS RESPONSE***
===

Meditation also benefits your psychophysiology & makes it more resilient.

9. Increases respiratory Sinus Arrythmia (RSA)
10. Slows Biological Aging
11. Makes you a more helpful person
12. Increases Compassion

A recent review of mindfulness-based interventions (MBIs) concludes that Meditation may be the most effective practice for increasing compassion (Boellinghaus, Jones & Hutton, 2012)

***Increases Empathy***
===

Similarly, Klimecki, Leiberg, Lamm and Singer (2013) found that Loving Kindness Meditation training increased participants’ empathic responses to the distress of others, but also increased positive affective experiences, even in response to witnessing others in distress.

***Decreases Your Bias towards others***
===

A recent study (Kang, Gray & Dovido, 2014) found that compared to a closely matched active control condition, 6 weeks of Loving Kindness Meditation training decreased implicit bias against minorities.

***Increases Social Connection***
===

A study by Kok et al (2013) found that those participants in Meditation interventions who report experiencing more positive emotions also reported more gains in perception of social connection as well.

***Immediate & Long Term Impact***
===

The nice thing about Meditation is that it is effective in both immediate and small doses (i.e. instant gratification) but that it also has long-lasting and enduring effects.

***It Is Effective Even in Small Doses***
===

Another study – Hutcherson, Seppala and Gross (2008)
– found an effect of a small dose of Meditation (practiced in a single short session lasting less than 10 minutes). Compared with a closely matched control task, even just a few minutes of meditation increased feelings of social connection and positivity toward strangers.

***It has Long-Term Impacts***
===

A study by Cohn et al (2011) found that 35% of participants of a Meditation intervention who continued to meditate and experience enhanced positive emotions 15 months after the intervention. Positive emotions correlated positively with the number of minutes spent meditating daily.

Santa Clara Meditation Meetup

Bhante Chandima

A'jalynn Oram

 Meditation Program (2025) - Day 32

Buddhi Vihara

**Schedule**
===

7.00 PM - Welcome
7.05 PM - Pali Chanting
7.15 PM - Meditation Time
(**Breathing Meditation)**
7.45 PM - Break
7.50 PM - Dharma Talk **(Classifications of Karma 02)**
8.15 PM - Questions and Answers
8.30 PM - Sharing merits and Farewell

May all beings be well and happy!

Fremont Theravada Buddhism Meetup Group

Clint

aditie.panda

Fremont Dhamma Teaching Sessions - 2025  (Theory of Karma - Class 02)

Wat Buddhanusorn

## Details .....

Dear Meditators,

**Welcome to the Meditation Program.** You can both join in person and online. If you are a beginner, these are the details that you need to know. Please read the whole description carefully.

**Method of Conduct...**
In Person & Online

**Methods of Meditation...**

1. Breathing Meditation (January to April under 03 steps)
2. Vipassana Meditation (May to October under six steps)
3. Loving Kindness Meditation (November to December under 02 steps)

**Objectives...**

1. To develop inner calmness, peace, happiness & Concentration
2. To gain ability to understand things as they actually are with one's own experience
3. To cultivate empathy, loving kindness, compassion, sympathetic joy & balanced mind

**Date & Time...**
On every *Friday from 8.30 pm to 10.00 pm*

Daily Schedule:
===

8:25 Welcome to the Meditation Session
8:30 Greetings, Introduction, and Meditation Instructions
8:45 Vipassana Meditation - Method 01
9:20 Further Instructions on the Meditation Technique and Spiritual Development
9:45 Farewell with Blessings and Smiles

Link:
https://us04web.zoom.us/j/76179904256?pwd=dDBKczFpT2taN2NRZlYyUnZWZjNjdz09
Meeting ID - 76179904256
pass-code - yY7irk

• What to bring
Nothing except a good heart and a smile

***• Important to know***

1. Peace & Happiness are priceless. Therefore, we never sell meditation and it is taught with the honest & Pure intention to help you. Everyone from various backgrounds are welcome to join without any discrimination.
2. Donations are welcome. It is supportive to run the Meditation Center.
3. Try your best to come on time.
4. Make sure to switch off your mobile phones during the meditation session.
5. If you couldn't attend any of the days, please watch the recording of that program via our YouTube Channel:

https://www.youtube.com/@bhantechandima/streams

Bay Area Buddhist Meditation Meetup Group

Zoe Pressey

Ining

 Friday Meditation Program - 2025 (Day 32)

Day 34 - Friday Evening Meditation Details
---

Dear Meditators,

Welcome to the **Meditation Program - 2025**! If you are a beginner, these are the details that you need to know. Please read the whole description carefully.

**Method of Conduct...**
In Person & Online

**Date & Time...**
On every *Friday from 8.30 pm to 9.45 pm*

**Daily Schedule...**

8.25 Welcome to Join the Meditation Session
8.30 Greetings, Introduction & Meditation Instructions
8.40 **Vipassana Meditation -** Method 05
9.20 Further instructions on the Meditation technique and spiritual
development
9.45 Farewell with blessings and smiles

==========================================================
Link:
https://us04web.zoom.us/j/76179904256?pwd=dDBKczFpT2taN2NRZlYyUnZWZjNjdz09

Meeting ID - 76179904256
pass-code - yY7irk

• What to bring
Nothing except a good heart and a smile

**Methods of Meditation...**

1. Breathing Meditation (January to April under 03 steps)
2. Vipassana Meditation (May to October under six steps)
3. Loving Kindness Meditation (November to December under 02 steps)

**Objectives...**

1. To develop inner calmness, peace, happiness & Concentration
2. To gain ability to understand things as they actually are with one's own experience
3. To cultivate empathy, loving kindness, compassion, sympathetic joy & balanced mind

***• Important to know***

1. Peace & Happiness are priceless. Therefore, we never sell meditation and it is taught with the honest & Pure intention to help you. Everyone from various backgrounds are welcome to join without any discrimination.
2. Donations are welcome. It is supportive to run the Meditation Center.
3. Try your best to come on time.
4. Make sure to switch off your mobile phones during the meditation session.
5. If you couldn't attend any of the days, please watch the recording of that program via our Youtube Channel:

https://www.youtube.com/@bhantechandima/streams

**Benefits of Meditation**
+++++++++++++++++++++++++++++++++++++

1. Increases Positive Emotions & Decreases Negative Emotions
2. Increases vagal tone which increases positive emotions & feelings of social connection

***Healing***
===

3. Decreases Migraines
4. Decreases Chronic Pain
5. Decreases PTSD
6. Decreases Schizophrenia-Spectrum Disorders

***EMOTIONAL INTELLIGENCE IN THE BRAIN***
===

We know that the brain is shaped by our activities. Regularly practicing meditation activates and strengthens areas of the brain responsible for empathy & emotional intelligence.

7. Activates empathy & emotional processing in the brain
8. Increases gray matter volume

***THE STRESS RESPONSE***
===

Meditation also benefits your psychophysiology & makes it more resilient.

9. Increases respiratory Sinus Arrythmia (RSA)
10. Slows Biological Aging
11. Makes you a more helpful person
12. Increases Compassion

A recent review of mindfulness-based interventions (MBIs) concludes that Meditation may be the most effective practice for increasing compassion (Boellinghaus, Jones & Hutton, 2012)

***Increases Empathy***
===

Similarly, Klimecki, Leiberg, Lamm and Singer (2013) found that Loving Kindness Meditation training increased participants’ empathic responses to the distress of others, but also increased positive affective experiences, even in response to witnessing others in distress.

***Decreases Your Bias towards others***
===

A recent study (Kang, Gray & Dovido, 2014) found that compared to a closely matched active control condition, 6 weeks of Loving Kindness Meditation training decreased implicit bias against minorities.

***Increases Social Connection***
===

A study by Kok et al (2013) found that those participants in Meditation interventions who report experiencing more positive emotions also reported more gains in perception of social connection as well.

***Immediate & Long Term Impact***
===

The nice thing about Meditation is that it is effective in both immediate and small doses (i.e. instant gratification) but that it also has long-lasting and enduring effects.

***It Is Effective Even in Small Doses***
===

Another study – Hutcherson, Seppala and Gross (2008)
– found an effect of a small dose of Meditation (practiced in a single short session lasting less than 10 minutes). Compared with a closely matched control task, even just a few minutes of meditation increased feelings of social connection and positivity toward strangers.

***It has Long-Term Impacts***
===

A study by Cohn et al (2011) found that 35% of participants of a Meditation intervention who continued to meditate and experience enhanced positive emotions 15 months after the intervention. Positive emotions correlated positively with the number of minutes spent meditating daily.

Santa Clara Buddhi Vihara Meditation Meetup

Day 34 - Meditation Program (2025) / Right Effort

Fremont Buddhist Meditation and Dharma Teachings

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