MINDFUL BEING

​Meditation and reflection are a part of who we are, a part of our development as humans and a part of our history.  Sometimes though, we may feel like we can’t reach that contemplative space because too many barriers have been put in place, too many distractions come up as we try to meditate.
Your connection is valuable and insightful and you can reclaim that inner awareness and calm.  It may take time to retrain your mind to relax and to reflect beyond judgements but it is possible.  A meditation teacher can help assist you by thoughtful instruction and guidance.  

​Here at the center, no meditation experience is required, but a willingness to explore is a great first step.  During our classes, you are welcome to sit in a chair, on a mat, stand, or even lay down. 
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We offer three unique classes to meet you where you are at today.

Introduction to Meditation
If you have ever felt nervous about starting a practice, joining a community class, or attending a meditation retreat because you weren't sure where to begin, this class offers a judge free zone to learn more and experience the relaxation meditation can bring.

• Briefly talk about the history of meditation. 
• Demystify meditation terms or concepts
• Outline what the meditation will consist of and what you may expect.
• Relax and enjoy a gentle guided meditation from the instructor, to bring a sense of calm presence.
• Afterwards, we will conclude with a short discussion about the experience and ideas to help  support and develop your practice.

 
Evening Group Meditation 
Evening Group Meditations offer an opportunity to wind down from the day and embrace meditation as journey to self-discovery and awareness through relaxation and inner reflection. 

• A brief talk to join together and check in with one another.
• Answer any questions on meditations
• Discuss a brief thoughtful or contemplative topic as we begin to set an intention for the meditation.
• Relax into the guided meditation
• Afterwards, we will share in a brief group discussion about the meditation.

Balanced and Centered Meditation
Interested in a slightly deeper dive.   This guided meditation is designed to balance and harmonize oneself, to dissolve the ego a bit, and reconnect to possibly forgotten parts of the self.  A guided meditation to connect to your inner wisdom. Previous meditation experience is helpful. 

• Have a brief talk to join together and check in with one another.
• Identify the primary chakras, as the direction of this meditation will be to move your focus through these primary centers.
• Relax into a guided meditation, focusing on breathing, relaxation, and movement with the energy of the subtle body.  Often this can feel as if you are harmonizing your energy and focusing on a deeper connection to your highest self.
• Once you are centered in this awareness and energy, we will use visualization to move you from awareness of the physical body to a more expanded awareness of self to connect to your inner wisdom.
• After the meditation, we will share in a brief group discussion about the meditation.    

 
Individual meditation classes are available, we offer all three meditation practices listed above with a personal instructor to guide you gently through meditation.   Please contact us to schedule  time with an instructor.  

What is a Reflective Meditation?

When we step into our meditation, sometimes we bring with us a thought, a reflection we want to sit with.  We can find plenty of inspiration in the world around us, in nature, and in others.  For example, a beautiful apple tree can bring thoughts of how we are nourished by life that surrounds us.  How seeds grow to fruition, both physically and spiritually. 

By bringing a reflection like the gifts of an apple tree to your meditation, greater understanding can unfold as you allow your contemplative self an opportunity to sit with a simple thought.  And, sometimes, it unravels itself in beautiful and unexpected ways.  And other times, we may not be able to reach that reflective space, but through our practice, we are continuing to build steps that lead within.  This is where you hold a connection to your contemplative self.   

To assist you with your reflections, Meditation 719 offers a recorded meditation to support your journey within.  This audio can be combined with the "Your Inner Balance, a Playful Contemplation workbook, or can be used independently.   

In this excerpt from Mark Nepo's, "The Book of Awakening", you may find an abundance of thoughts or reflections for your next reflective meditation.   

Fame or Peace
“Rather the flying bird, leaving no trace, than the going beast, marking the earth." 
                                                                                                                               Fernando Pessoa
 
Much of our anxiety and inner turmoil comes from living in a global culture whose value drives us from the essence of what matters.  At the heart of this is the conflict between the outer definition of success and the inner value of peace.

Unfortunately, we are encouraged, even trained, to get attention when the renewing secret of life is to give attention.  From performing well on tests to positioning ourselves for promotions, we are schooled to believe that to succeed we must get attention and be recognized as special, when the threshold to all that is extraordinary in life opens only when we devote ourselves to giving attention, not getting it.  Things come alive for us only when we dare to see and recognize everything as special. 

The longer we try to get attention instead of giving it, the deeper our unhappiness.  It leads us to move through the world dreaming of greatness, needing to be verified at every turn, when feelings of oneness grace us only when we verify the life around us.  It makes us desperate to be loved, when we sorely need the medicine of being loving. 

One reason so many of us are lonely in our dream of success is that instead of looking for what is clear and true, we learn to covet what is great and powerful.  One reason we live so far from peace is that instead of loving our way into the nameless joy of spirit, we think fame will soothe us.  And while we are busy dreaming of being a celebrity, we stifle our need to see and give and love, all of which opens us to the true health of celebration.

It leaves us with these choices: fame or peace, be a celebrity or celebrate being, work all our days to be seen or devote ourselves to seeing, building our identity on the attention we can get or find our place in the beauty of things by the attention we can give. 

• Sit quietly and breathe at the center beneath your want to be seen.
• Open our eyes and simply give your sweet attention to the things about you.
• Breathe deeply and look at the rug until it becomes fiber.  Look at your keys until they become metal.  Look at a bird until it becomes song.
• Allow what you see to enter you and take it with you throughout the day. 

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Meditation Teacher - Kerrie Lovins

Today many of us turn to App's to help support our meditation practice.  Apps like Insight Timer help with reminders to make time for your practice, offering a large selection of carefully and thoughtfully created meditations. 

One of the many beneficial features you can find included on Insight Timer's app is the ability to set timers for your own meditation practice, incorporating different bells and sounds for the start and end of your own meditations. 

If Insight Timer is your go-to app, you can find guided meditations from Kerrie Lovins @ Meditation 719 to help support your calm.  You can easily access meditations from your phone or device, when attending class isn't an option.

Support Colorado Springs local artistry and business and follow me on Insight Timer or Instagram for updates when new meditations become available

Start Your Day Right

Enjoy this short guided meditation created by our own meditation teacher, Kerrie Lovins, to bring a cup of calm to your day.

Find a relaxing place to be and press play.

Check out the studio! 

Photography with contemplative meditations "Intimacy" and "Discovery" by Kerrie Lovins

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Learn how to meditate today!

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During meditation it is important to feel comfortable, we offer a calm and quiet space for you to reflect and find inner peace. 

We provide options for seating including: yoga mats, meditation zafu and zabutons, or chairs.

Interested in using noise canceling headphones to have an even deeper meditation experience?  We host special meditations using silent disco headphones to wrap you in an immersive meditative experience.

Come check out the art!  We believe in inspiring creativity and contemplation.  We partner with local talented artists to create a welcoming environment.

Oil on Canvas "Lucid" and "Big Data 5.3" by  
BILL STONE GALLEY

STARTING TO MEDITATE

HONORING TIME FOR MEDITATION

When you first start, it might seem challenging to devote the time to a meditation practice, but the rewards are well worth the investment. 
Setting aside time is your first step; are you more of a morning person or a night owl?  Choose a time that suits your style to have an active meditation.  These practices include journaling, focusing on energy, introducing motivational mantras, or mindful reflection.  By setting aside 10 minutes in your morning or evening you can start your practice and let it evolve from there. 

BEGINNING TO MEDITATE

Once you have your time set aside, consider a regular place to sit and meditate.  One that is comfortable to you and offers you some quiet space.  There is no need to start from a perfect position, sit comfortable as you are beginning your practice, even if that means laying down.  As you grow in your practice  you will likely find yourself experimenting with how positioning affects your meditation.  

Next, choose a style of meditation you would like to try.  There are many types of meditations, perhaps you want to start with a breathing exercise like "box breathing" or maybe you are interested in a more reflective mindful meditation.  In this type of meditation, you would  introduce a gentle thought, poem, or reflection to sit with.  

WHAT TO EXPECT 

Often times we have visions of this perfect meditative state, as if by simply breathing we will find this amazing calm.  Sometimes yes, that will be the experience, but sometimes no.  If you are like most of us, it will take time to develop your practice.  The mind will resist.   And other times you may touch very deeply held emotions, these can be joyous or difficult.  Always honor your self and what you are ready to explore.  If it is uncomfortable, switch course and shift your attention to a sensation or person that brings you comfort.  

BE KIND TO YOURSELF

When you journal or meditate, remember to hold yourself with kindness and compassion.  Often times judgment is the minds response to calming down.  Words like: "you can't", "this won't work for me", or "this is nonsense" can stand in your way to a peaceful meditation.  Consider setting up a sign if your mind is resisting, one that says you will be taking a break from these thoughts but you will return shortly.  Another strategy is letting the voice play out in the background, as if it is on a tv in another room, and bring yourself attention to your breath, a sensation, or an awareness of the peaceful place you are sitting in.    

Honoring your meditation practice in whatever form it takes will give you room to grow and expand.  The benefits to a practice are enormous, and your mindful attention is a powerful tool to move you in the direction that supports your success and well being. 

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​BOX BREATHING

​Box breathing is also known as square breathing.  This type of breathing exercise helps to de-stress and improve your focus and memory. 

The goal of box breathing is to create an equilibrium in your breath.  The pattern is like the edges of a square box.  You can use the box as a visual to help with your breaths, or you could draw an outline with your finger on your leg or in the air.  With each step, you create a line of the box.  A typical count would be as follows; a breath in for four seconds, hold the breath for four seconds, release the breath for four seconds, and leave your lungs empty for  four seconds.  



​To begin practicing:

Start by sitting upright, with your feet touching the ground if possible.

Place your hands in your lap facing upright. Shift your focus to your breath.

Release the current breath you have, letting all of the air out.

Now, for a count of four, take a slow deep breath in through the nose. Notice how you lungs are being filled.

Hold this breath for a count of four.  Feel the air within your lungs.

Slowly release the breath, out through the mouth for a count of four.  Notice the sensation of the breath leaving your lungs.

Leave the lungs empty for a count of four.  Notice how the lungs have relaxed.

Begin again, taking in another breath through the nose for a count of four.

Continue this rhythmic process at least 3-4 times, longer if you choose.

[Breathe in through the nose, hold, release through the mouth, hold]

If it is difficult at first to hold for the count of four, you can begin with a count of 3-3-3-3. If you find the four count too short of a period, you can extend it to 5-5-5-5 or what suits your breath capacity.

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Watch the video below to assist by making your breaths and holds even like a square box.

What is a Mindful Meditation Practice?

As Thich Nhat Hanh , Zen Master and Vietnamese Monk describes it, "Meditation is a kind of energy that we generate when we bring our mind back to the body and get in touch with what is going on in the present moment, within us, and around us."   Throughout time, meditation has evolved and different practices have emerged.   Mindful Breathing and Sitting Meditations are very common practices that are easy to begin with.  

Mindful breathing is an awareness of the in breath and the outbreath, grounding oneself in the present moment.  Without judgment or control of the breath, rather noticing it, and flowing with your breath naturally .  

Seated meditations are a way to reconnect to this natural breathing, to restore your body, your outlook, and present moment awareness through noticing what is.  How do you feel, without distracting yourself from those feelings and not judging the feelings.   The power of your attention can bring healing and calm in the ways your inner wisdom and knowingness can assist.  But we first must listen.  

We are here to support your practice
Check out the Classes page to sign up