TopMindfulness Community of Central PA

January 20, 2011                                                                                                      Issue 65


In This Issue



Quick Links



Committee Members

Advisory Board:
Frederick Gimino, Ph.D.
Alicia McLucas, CPCC
John Mulligan


Volunteer Activities:

Lindsay Zemba




Meet Our Sponsors




Mindful Eating, Mindful Life

We've set the dates for the upcoming "Mindful Eating, Mindful Life" workshop and I really hope you can attend. Class size is limited to 8 participants so if you're ready to stop dieting, reduce emotional and mindless eating habits, and stop judging yourself then follow this link and sign-up!


Bethesda Mission's Good Samaritan Van

We've finally been able to get a date from Bethesda Mission to help assist their Mobile Mission project! We have to limit the number of volunteers to 5 or 6 so if you're interested in joining us or would like more information please follow this link


May you be well, happy, and peaceful, and may your life be easySee you soon!  




Joshua David O'BrienYours,

Joshua  :)




Joshua David O'Brien, O.M.
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Sunday Mindfulness Groups


This Week's Topic:

"The 'Touch' of Metta: Loving on our Sadness, Grief, and Depression"

East Shore FamilyEast Shore Group 
: Sunday, January 23

Time: 2:00 to 3:30pm
Location: Harrisburg
RSVP: Click here to RSVP 



West Shore FamilyWest Shore Group
Date: Sunday, January 23
Time: 7:00 to 8:30pm
Location: Mechanicsburg

See you there!


 Introduction to Mindfulness Meditation Program



This six-week program will provide you with systematic training in the introductory elements of Mindfulness Meditation including:

  • How to Establish a Healthy Daily Practice
  • The Seven Essential Attitudes of Mindfulness Meditation
  • How to Cultivate Mindfulness of the Breath, Body, Emotions, Thoughts, and the Mind (and why)
  • How to Thrive in the Midst of Physical and Emotional Suffering
  • The Four Primary Techniques: Body Scan, Mindfulness, Choicesless Awareness, and Loving-Kindness
  • Applied Mindfulness in Daily Life
The next six-week program starting January 30, 2011 is FULL. The next session starts on March 13.
Click here for more information, to register, or to pay online.


 UpcomingEventsUpcoming Events
Mindful Parenting Group
When: Tuesday, January 25 from 6:30 to 7:30 p.m.
Click here for more information and to RSVP.

Mindfulness Book Club
When: Thursday, January 27 from 7:00 to 8:00 p.m.
Click here for more information, future selections, & to RSVP.

Bethesda MissionBethesda Mission - Soup Kitchen
Sunday, January 30 from 4:30 to 6:30 p.m.
Sunday, February 27 from 4:40 to 6:30 p.m.
Sunday, March 6 from 4:30 to 6:30 p.m.
Sunday, April 3 from 4:30 to 6:30 p.m
Sunday, May 22 from 4:30 to 6:30 p.m.
Click here for more information and to RSVP.

The Neuroscience of Mindfulness
With Dr. David Sullivan of Keystone Natural Health
When: Sunday, February 13 from 2:00 to 3:30 p.m.
Cost: $10.00
Click here for more information, to RSVP, or to pay online.
Mindful Nourishment of Body, Mind, and Spirit
Four-Week Program
With Peggy Chase - Health Coach, Pilates Instructor, and Owner of Health & Harmony Healthy Living Sanctuary
When: Thursday evenings in February from 7:00 to 8:30 p.m.
Where: Health and Harmony Now - Wellness Center
Click here for more information or to register.

Bethesda Mission - Good Samaritan Van
When: Saturday, March 19th from 8:15 p.m. to 12:30 a.m.
Where: Bethesda Mission, 611 Reily St., Harrisburg
Click here for more information and to RSVP.




WeeklyQuotesWeekly Quote



"The past is as powerless to darken the present moment, as is a shadow to reach up and drag down the form that casts it."

~ Guy Finley




MainstreamMindfulnessMainstream Mindfulness



The Role of Mindfulness and

Emotional Mastery in Couple Relationships

PsychCentral - Mindfulness can play a major role in allowing you and your partner to remain empathically engaged with one another in challenging moments. (Read the full article here ...)  


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InnerGardenInner Garden


Inner GardenEach week I'll be passing on a tip, tool, or meditation practice for cultivating your own Inner Garden. Some of the practices will help you to uproot judgment, self-condemnation, self-destructive beliefs, and other weeds that are hindering your growth. Others will help you to plant the seeds of compassion, gratitude, contentment, and loving-kindness. 
I hope you take the practices to heart all the while trusting in your own innate wisdom to know what is right for you in this season of your life.


A Healing "Touch" of Metta


If you ever find yourself feeling sad, broken-hearted, grief-stricken, or depressed try loving on your wounded soul and take some time to sit with the following expansion of traditional Metta (Loving-Kindness) practice. It can take as little as ten minutes, but I'd invite you to spend some good solid quality time with yourself.


Phase 1

* Sit down, relax, close your eyes, and take a few deep breaths.

* See if you can locate the emotion in your body - where does it hurt?

* Take a few moments to bring a sense of openness and curiosity to the physical experience of the pain (Remember, It's more accurate to say, "I am experiencing sadness" than to say, "I am sad").

* See if you can even arouse a sense of welcome for the discomfort.


Phase 2

* Take your hand and place it gently on the spot in your body where the pain is most predominant.

* Out loud or sub-verbally, say to the part of your body that is suffering something like, "May you be well." Say it with kindness, gentleness, and compassion. Say it without an expectation for the discomfort to go away.

* Repeat your phrase for at least a few minutes.

* Notice any changes in the feeling tone of your body, the discomfort, your emotions, etc.


Phase 3

* Now do the same for your own mind. Place your hand gently on your forehead and repeat a similar phrase. Notice any changes in the feeling tone of your mind.


Phase 4

*Close with an expression of gratitude for this moment, this experience, the discomfort if it remains, for the relief if it diminishes, and for everything in your life at this moment.


We'll talk about this practice in more detail this Sunday. Until then, and as usual, feel free to email me anytime for anything.


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DonatedItemsRequestedDonated Items Requested



Bethesda Mission

We're gladly accepting donations of the following items on an ongoing basis. Feel free to bring donated items to either the East or West Shore Mindfulness Classes on any given Sunday. Donated items go to support the Bethesda Mission's Mobile Mission service to the homeless population of Harrisburg.

  • Plastic Grocery Bags
  • T-Shirts
  • Crew Socks
  • Men's and Women's Underwear
  • Washrags
  • Disposable Razors
  • Shaving Cream
  • Bar Soap
  • Shampoo 

Children's Literacy Program

Needed: Books for kindergarteners to 5th graders (Big need for 3rd, 4th, and 5th grade books).
Kinds of Books: Novels, joke/riddle, informational, biography, how-to books, etc.

Feel free to bring your new/used books to either the East or West Shore Mindfulness Classes or Groups on any given Sunday. And thanks!


Mindfulness Community Lending Library

We have a growing lending library for the Mindfulness Community and we're always seeking new/used book donations to round out our collection. If you have a few books lying around collecting dust send them our way. Thanks again!




IndividualizedIndividualized Training, Coaching, and Support


FreedomIf you have been trying to meditate for a while and have not been satisfied with the results, or you don't know where to begin and you need help getting motivated, you are not alone. Individualized coaching can help you to:
  • Learn more about Mindfulness Meditation in general
  • Learn how this simple practice can profoundly improve your physical, mental, and emotional wellbeing
  • Gain clarity on the view and technique of mindfulness meditation
  • Learn how to work with the common obstacles to mindfulness practice
  • Deepen your path of practice and study
  • Learn how to carry the skills you'll learn into daily life
Mindfulness Meditation programs are being conducted in hundreds of hospitals, healthcare facilities, schools, corporate wellness programs, and prison settings all across the United States, and around the world.  In addition to significant reductions in stress, proven benefits of Mindfulness Meditation include but are not limited to:
  • Elevated immune system function
  • Less frequency and duration of illnesses
  • Improved management of pain
  • Decreased heart rate and blood pressure
  • Improved sleep and digestion
  • Increased energy
  • Improved mental function, intelligence, and memory
  • Improved decision-making ability
  • Less irritability, anxiety, and depression
  • Improved interpersonal relationships
  • Increased resilience to change
  • Aid to smoking cessation efforts

Feel free to email me for more information or to schedule a free consultation. I look forward to working with you!