Learn to Meditate Course

Stress management expert and former Princeton University Psychology instructor, Dr. Patricia Carrington, is your teacher and her voice in the audios provides a blend of authority, genuineness, and warmth, which makes learning her unique Clinically Standardized Meditation (CSM) method a powerful means of reducing stress on a permanent basis.

This easy-to-learn form of non directive meditation is a westernized version of an ancient practice known as “mantra meditation” in which a soothing sound (a “mantra”) is repeated mentally, usually for 10 to 20 minutes, under quiet conditions. In this course, you will also learn how to do “Mini Meditations” to help you relieve stress and gain your focus any time you need a rejuvenating boost. Unlike some other forms of meditation, CSM does not require effort or extreme concentration.

While CSM and TM are equivalent in their effects, they differ in the following manner:

• CSM trainees choose their own mantra or choose from the CSM list of mantras, while TM assigns a secret mantra to each trainee.
• TM uses a special Sanskrit (Puja) ceremony at the time of instruction, while CSM does not use any ceremony.
• TM does not ordinarily encourage variations in the frequency and length of time used for meditation or in other aspects of the practice. Making individual adjustments to suit the personality and lifestyle of the trainee is a core principle of CSM training.
• The CSM instruction method was developed by a professional in the mental health field that used an analytical approach when establishing its procedures.
• CSM requires no specific belief, religion, or spirituality. It was developed as a secular, non-directive, clinical form of meditation practice.

Mindfulness Meditation is a much more disciplined method than the simple forms of mantra meditation and therefore requires more dedication, concentration, and more time spent in learning it. For this reason, Mindfulness is usually best mastered in person-to-person training. CSM is effortless and easy to learn in the comfort of your home.

• Your step-by-step instruction in CSM, along with a wealth of helpful information on a broad array of topics relating to meditation
• Special considerations: Medical issues, meditating teens, meditating couples
• Handling typical problems that may arise during mediation
• Best times of day for meditating
• Timing your meditation
• Best posture during meditation
• Selecting and using your mantra
• Reducing tension arising from tension-release while meditating
• Special problems and exceptional circumstances during a meditation session
• Combining exercise and meditation

• “Progress Questionnaires” with accompanying advisory pages to assist you in troubleshooting any difficulties you might face while learning CSM.
• Additional materials, such as daily meditation checklists, meditation timing and scheduling charts, help you keep track of your meditation experiences and improve your meditation practice. These can be also used as a valuable resource for future reference, once you become an experienced meditator.
• Interactive form elements so you can type directly into the questionnaires and charts, using Adobe Acrobat Reader DC, on your computer, tablet, or Smartphone. (You can also choose to print the PDFs and work with them manually)

The Eight Training Audios consist of nearly 4 hours of instruction directly by Dr. Patricia Carrington:

• Introductory Talk 1: Explains the meditation process (22:29 min.)
• Introductory Talk 2: Describes the benefits of meditation (23:35 min)
• Day 1: BASIC INSTRUCTION (28:51 min)
• Day 1: Post Meditation Discussion Session (28:52 min)
• Day 2: How to live with meditation (26:22):
  • Meditating by yourself
  • What to do if interrupted during meditation
  • Meditation scheduling and routines
  • Your meditation environment

• Day 9 Meditation Guidance & FAQs (28:39 min):
  • Advice about making comparisons to meditation experiences of others
  • Noticing your progress as you go along
  • Trusting your inner time-table
  • Cautions against over-meditating
  • When you meditate more often
  • Using meditation when you are highly anxious
  • Using meditation to help regulate high blood pressure
  • Meditation as an adjunct to regulating high blood pressure
  • Meditating while lying down
  • Using meditation to induce restful sleep
  • Moving to the next level
  • Commencing meditation again after a hiatus

• Meditation for Enhancing Life (27:34 min.)
  • Finding time to meditate in a busy life
  • How to use the Rest-Activity Cycle (RAC)
  • Scattering Mini-Meditations throughout your day
  • New York Telephone’s program in CSM (research study)
  • Guided session for renewing your meditation practice

CSM does not constitute a replacement for treatment by a competent health care professional for patients suffering from physical or emotional symptoms requiring therapeutic intervention. In particular, people who are receiving medication for endocrine or metabolic control or for the control of pain or of psychiatric symptoms, should be under the care of a health professional familiar with the effects of profound relaxation upon medical conditions and drug therapy. Keep in mind that persons using insulin, thyroxin or anti-hypertensive medications, in particular, may require decreases in dosage of these drugs while engaging in the regular practice of CSM, and their physicians should be asked to read the Information Sheet for Doctors (Included in the Preparations Instruction PDF).