About Courses

Surja Tjahaja leads three 12-week Mindfulness Meditation courses this spring.  No prior experience is necessary for the Beginners course, and newcomers are always welcome. These courses are open to people of all abilities and health conditions.

For the first time since the COVID outbreak, the Beginners class will meet in person at the Lake Oswego Adult Community Center for the Spring Session. (Canceled)

Level 2 courses will be hosted online. No need to travel to get to class. Simply log in from the comfort of your home after registering.

Each course covers a specific syllabus. The different levels of Mindfulness Meditation courses follow a sequence that scaffolds upon each other. Course levels should be taken sequentially so that students can integrate and draw upon their prior learning. The recommended sequence is
  • Beginners -- Level 1​
  • Sutra Sojourn  -- Level 2
  • ​Integrating Mindfulness & Science -- Level 2​​
​
​All Mindfulness Meditation sessions offer simple instructions, a period of guided meditation in a comfortable posture and discussion periods. Attention to individual needs is offered when requested. In a nutshell, each session offers you opportunities to:
  • Develop biofeedback skills to cultivate happiness and good health.
  • Reduce stress and manage pain through mind/body awareness.
  • Calm your mind and improve concentration with simple breathing methods. ​
Questions about courses? E-mail: surja@mindfulnessmeditation.us

Wednesday

Title:   Mindfulness Meditation for Beginners  (Course # 30112)
Description: ​The end goal of Mindfulness is cultivating happiness from within. Once you learn the A to Z of Mindfulness Meditation, you'll be able to apply the new skills and knowledge towards: 
  • managing thoughts and emotion, 
  • coping with stress, and
  • overcoming anxiety and depression.
Time:  7 - 8:30 PM (Pacific Time)  CANCELED*
            April 9 - June 25
​*For future Beginners course offerings, contact surja@mindfulnessmeditation.us to express your interest. Please include your email & phone contact info.

Thursday

Title:   Sutra Sojourn -- Level 2
Description: ​A perfect course for those interested in the original texts (in translation) that are the roots of Mindfulness. 
    The focus of this course is on The Dhammapada, the most widely read scripture in Buddhist literature. In this modern and authoritative translation from ancient Pali by Gil Fronsdal, the key themes of many of the verses are presented as dichotomies. These contrasts illuminate what is a wise and righteous path that leads to the ultimate goal of happiness versus paths that run afoul. As you read and absorb the teachings of  The Dhammapada, you’ll begin a journey into the secrets of the mind and learn how to end personal suffering.
​Time:  5 - 6:30 PM (Pacific Time)
           April 10 - June 26
Cost:  Donation basis*
*​Suggested course fee of $120. We encourage students to practice Dana, the Buddhist practice of generosity that values the interdependency between teacher and those who benefit from the teachings. The practice of giving with a generous heart opens your feeling of inner joy, cultivates a spirit of caring and helps you gain insight into the nature of inter-connectedness that we share in this earthly life. Your giving not only supports the maintenance of the virtual realm that brings us together electronically, but also helps those with limited means to join in.
Click here to register
Zoom Link: Will be given after registration
Title:   Integrating Mindfulness & Science -- Level 2
Description:  This course is designed to bring pragmatism to the practice of Mindfulness. Readings are drawn from the fields of neuroscience and Mindfulness. By understanding human science and Mindfulness, we become aware of each discipline's shortfalls and how they complement each other. We also come to learn what we can and cannot do in our body/mind. This enables us to respond realistically as we strive toward happiness. Open to those familiar with the fundamentals of Mindfulness Meditation and are willing to challenge their minds in new ways.
    This spring, we'll be reading Why We Love: The Nature and Chemistry of Romantic Love by Helen Fisher. Here Helen Fisher explores the science behind romantic love, revealing it as a powerful biological drive rather than just an emotion. Drawing on groundbreaking research, she uncovers how love shapes our brains, behaviors, and evolutionary survival. 
Time:  7 - 8:30 PM (Pacific Time)
            April 10 - June 26
Cost:  Donation basis*
*Suggested course fee of $120. We encourage students to practice Dana, the Buddhist practice of generosity that values the interdependency between teacher and those who benefit from the teachings. The practice of giving with a generous heart opens your feeling of inner joy, cultivates a spirit of caring and helps you gain insight into the nature of inter-connectedness that we share in this earthly life. Your giving not only supports the maintenance of the virtual realm that brings us together electronically, but also helps those with limited means to join in. 
Click here to register
Zoom Link: Will be given after registration.