Meditation & Contemplation Seeds (classes)


Start planting meditation & contemplation seeds… available “to go”!


Think of these offerings as a “sampler pack” – an opportunity to try different kinds of mindfulness meditation and see what you think. The goal is to help you discover the approach that fits you best.  Each class offers some background information and a full practice experience, and lasts around 45 to 60 minutes.  

Meditation & Contemplative SEED CLASS Descriptions (in alphabetical order):


Be Grateful – A Heart-Centered Meditation

Get in touch with your HEART.  Experience a guided meditation designed to help you embody what is right and good in you, and in your life.  This is not just a “feel good – be happy” exercise; doing this does not make all the “bad” go away.  Recent research, however, has clearly demonstrated the value of gratitude journaling, and a habit of spending some time every day identifying and appreciating the good that surrounds you increases your ability to be resilient when times are difficult.  As humans, our energy flows where our thoughts go (and vice versa), so when you make it a point to practice active appreciation, you expand your thoughts and widen your perspective.

“When you appreciate the good, the good appreciates.”
~ Tal Ben-Shahar

C.A.L.M. Guided Imagery Meditation

Center. Accept. Love. Melt.  C.A.L.M.  One way to achieve a calm state through meditation is with the use of guided imagery.  You will be led into a quiet, meditative state – and then taken on a journey.  Perhaps to a lake, or maybe the top of a mountain – or somewhere else entirely.  And in that tranquil setting, you will train your mind to observe and then visit the calm that exists underneath the surface activity.  Settling in, you will be free to practice watching your thoughts float by, without getting caught up in them.  Refreshed, you will be brought back to the present moment.


Candle Flame Meditation

If you have a fireplace, wood stove, or outdoor fire pit – or if you have candles around your house – then you already know how mesmerizing and almost hypnotic a flame can be.  There seems to be something metaphysical, almost spiritual, about how staring at a flame affects your mind, body and spirit.  Using a candle in meditation is a wonderful way to help you improve concentration and focus, as well as deepen your meditative experience.  Your eyes will become still as your peripheral vision fades (there is a scientific reason for this).  Eyes focused on the flame may cause some tears to flow – that’s okay!  The process helps to naturally remove dirt and blockages on the surface of your eyes and cleanse the tear glands.  A combination of mindfulness meditation, guided imagery meditation, and contemplative approaches will be explored.  Who knew you could do so much with a candle?




Loving Kindness Meditation

A “loving-kindness” practice – also referred to as “metta” – is a kind of meditation that involves actively generating and then directing a capacity for love, kindness, and compassion towards yourself and others.  In our offering, you will be led through a series of phrases to help you connect with warm feelings and thoughts towards your “self.” When you are ready, you’ll be guided to serve those feelings outward.  Research into the science and benefits of this ancient practice is finally catching up to what Buddhist practitioners have known all along, showing strong links with resilience, feelings of happiness, optimism and curiosity, and less self-criticism, as well as other positive life changes.  Come and practice with us!



Mandala Creation & Meditation

Circles.  We are fascinated by them and drawn to them.  They appear all throughout nature.  Around the world, a circle is considered a universal stage of artistic development for children.  For thousands of years, mandalas (Sanskrit for “sacred symbols”) have been used for meditation, prayer, healing, psychology (C. Jung) and art therapy (J. Kellogg).  Inside the circle of a mandala, the balanced visual elements symbolize unity and harmony.  In this class, you will learn interesting facts about mandalas, and then you will have the opportunity to create (or color) a mandala of your own.  All necessary art supplies will be provided.  No artistic ability necessary – this class is all about the process.  As you create your mandala from a meditative state, you “go into” it – and it becomes a part of you.  And in this process, you can learn a lot about yourself.  Come and share an hour of peace with this wonderful ancient symbol.

Note:  Our focus is on creation and meditation.  And while the experience can be therapeutic for some, we are not art therapists and make no such claims. 


Mindful Walking (Walking Meditation)

When was the last time you paid attention to how you walked on this earth?  Did you notice how every part of your body is involved?  The mechanics of walking are magnificent – and something we take for granted.  What other senses do you use to stay balanced?  What do you notice when you slow down your pace?  A Mindful Walking practice brings you closer to nature as well as to your body.  As you walk and become increasingly aware of what is happening in the moment, the mind grows quieter. You will learn to connect more deeply and more meaningfully with your environment as you begin to realize – and then appreciate – how your body is moving and interacting with the space and world around you.  

In the first part of this class, you will be guided on a mindful walk OUTSIDE (taking weather into consideration).  With mindful walking, it is not the distance covered but the deliberateness and intention of the experience that is most important.  Then you will come back inside to share what the experience was like for you, and close with a meditation.

Note:  Please dress appropriately for the weather –Your body should feel comfy and cozy, and your feet need to be adequately supported.  There may be an opportunity to go barefoot!


Sacred Object Meditation

In this day and age, we are constantly bombarded by all kinds of stimuli.  It seems that so many things demand our immediate attention.  Our systems become overwhelmed, and our ability to pay attention to any one thing is fragmented.  To cope, we limit ourselves to noticing only superficial characteristics – of things and sometimes of people.  Sacred Object Meditation involves focusing on an item that has a special meaning for you. 

Please bring something that has a special resonance with you and touches your heart in some way.  It can be anything from a picture to a flower to a rock or piece of jewelry – your choice is purely a personal preference.   During the meditation, the object will be used as a focal point for your attention, to help you keep your mind in the present moment.  You will be guided to explore your object with all of your senses, giving every facet of it your full and complete attention.  And in this way, you will become open to the sacredness that exists in everything.


Singing Bowl Mindful Meditation

A Tibetan singing bowl produces sounds which invoke a deep state of relaxation.  These sounds are known to naturally assist you in entering into a meditative state.  Once in that state, you will be encouraged to practice present moment awareness, using your breath as an anchor.  Some initial guidance will be provided about how to redirect your attention from passing thoughts and distractions gently and kindly back to your breath, simply observing but not getting entangled in whatever arises for you.  There is no wrong way to do this practice – the idea is to simply notice what is happening, as it happens, without judgment.  This practice helps you learn to notice when you enter “autopilot-mode,” so that you can catch it sooner each time your mind wanders away.  The sound of the bowl will help cue you to “check in” and bring yourself back to the present.  The meditation will end with the sound of the bowl “singing” and resonating with your mind and body.



Seed Program Investment Details

  • If you are coming to Sprout, the space is “cozy,” so class size is capped at 8
  • Call and register to secure a day and time for your group (online or call)
  • The investment varies, and can go as low as $10 per person if held at Sprout