Guided Meditation Classes in Roseville, Sydney and Online
Meditation 1: Ground, Calm, Relax
Eight Week Course for Beginners through to Experienced Meditators
Weekly exercises help to integrate the calmness and clarity achieved through meditation into your everyday situations, decisions and interactions with people.
Friendly, Supportive Classes
Classes foster a sense of community and engagement and are a mix of those brand new to meditation and those that have attended the course one or more times before.
No Religious Affiliation
Classes are free of religious affiliation and everything is clearly explained without the use of Eastern terms.
Meditation 1 Course Outline
The Meditation 1 course has developed and evolved organically over the last nine years. The course structure and content are very cohesive, each week’s handout/exercise progresses on the previous week.
Relaxing, calming, creating more space and greater clarity
With the increased clarity and calmness brought about through weeks 1-3, we continue by bringing awareness to unconscious habits, emotional triggers and the emotions powering the stress we feel.
Course summary and support going forward.
In summary, we practise calming everything down (weeks 1-3) so that we can start to be aware of and face the source of our stress and unrest (weeks 4-7). Over this period a transition takes place, from being mostly or completely identified with thoughts and emotions, as who I am, to having the space to be aware of mind and emotions, e.g. “I am my thoughts and emotions” to “I am aware of my thoughts and emotions.” Overall, this makes space for creativity and flow during your day, rather than pressure and stress.
Classes are kept small to allow for individual attention and questions.
Seated on Chairs
Many people find starting meditation challenging enough, this is one reason we don't add the extra challenge (for some) of sitting on the floor.
No Religious Affiliation
Classes are free of religious affiliation and everything is clearly explained without the use of Eastern terms.
Term 3: Meditation 1 Classes
Eight Thursday Evenings
Starting 17 Feb, 2022
Eight Wednesday Evenings
Starting 16 Feb, 2022
* Note: The course fee can be transferred to the subsequent term, if notice is given at least one week prior to commencement of classes. No refunds will be given.
Comments from Participants in the Meditation 1 Course
Take the first step towards being more grounded, calm and relaxed.
Features of Meditation 1
Guided Audio Meditations
The Meditation 1 course includes access to over 20 audio meditations guided by Joshua, which reinforce what is learned in class to support your home practice. The meditations range from 10-50 minutes.
Structure and Gentle Accountability
The Meditation 1 course provides the grounding, structure and gentle accountability needed to develop a consistent meditation practice and implement the weekly exercises into your daily life. The course has been designed to maximise engagement so that you can gain the most from the course and truly see the benefits.
Feedback from participants of the meditation course
I was a bit apprehensive about the meditation course; it was an unknown for me. But it was much easier than I thought it would be.
I was pleasantly surprised with the course; Joshua’s approach was easy to relate to.
As an experienced meditator, I found the technique taught by Joshua enabled a more direct entry into a deeper state of meditation.
I got a great deal out of Joshua’s meditation course - more than others I’ve done. By the end of the third week I started to feel that ‘Yeah, I’m really getting this. I really feel like I can do this.’
The online classes have definitely exceeded expectations - I was hesitant initially as I found the physical group setting so good, but I enjoyed the classes and felt a really good group connection.
Joshua’s meditation classes definitely helped me relax and focus. I won the club golf championship, which I have never done before.
What I enjoy about the course is that I can really feel the benefits. Meditation is a part of my lifestyle now - something I want to do all the time. Life’s more joyful now when I am present and off ’clock time’. I’m finding the pleasure in the simple things in life - a lot of it I never noticed before. It’s been pretty amazing. I connect with people a lot better and I work and perform better. It has been life changing.
Benefits of the Meditation 1 Classes
Meditation is more important now than ever to help find greater calm, clarity and groundedness amid the uncertainty and disruption caused by covid. These classes help to integrate the calmness and clarity achieved through meditation into your everyday situations, decisions and interactions with people. When learned holistically, meditation is a practice that can be brought into even the most stressful of circumstances. It is freeing and empowering to see that you have the ability to stay clear of your old, habitual thought and emotion patterns.
Calmness and Groundedness
Practises to remain calm and grounded amid COVID uncertainties
Mindfulness and Presence
Practises to bring greater awareness into the everyday life, even your busiest and most stressful situations.
Recognise & reduce unhelpful thought & behavioural patterns
Relaxation and Better Sleep
Practical tips and practises for relaxing, 'switching off' and achieving a better night's sleep
"The meditation course was one of the best things that has ever happened to me."
"I had no expectations coming into it. I actually thought it was going to be a bit of a bore, but thought ’I’m just going to do it anyway’. And to find someone lovely like Joshua was amazing. I thought he would be old and hippyish, but he's young and with it, and so easy and honest to talk to. They create an environment where I can open up, where I feel comfortable to speak openly and honestly.
My friend asked ’What is this new you?’ and I said to her ’I’m doing meditation, it is transforming’. I tell everyone how great meditation is, but I don’t think they realise how great it is."
"It was unlike anything I have done and the single most effective platform of meditation I have come across."
“Thank you Joshua, you have a special gift of delivering meditation and attention to each member of the course. It was so much more than meditation and a real journey into one's self which provided so much healing, relief and growth.
I learned that emotions, thoughts and feelings can be processed in a positive way, almost as if I have a tool (meditation) to help process things I once thought too hard to process. I am able to relax and find peace, I feel recharged and rejuvenated.
The journey of meditation has been such an eye opener and created so many positives in my life. I have always been aware of the benefits that I experience but never fully understood how much it helps to rewire the brain. The benefits go beyond my experience of getting to sleep or reducing anxiety and stress. It seems meditation is unlimited in what it can offer the whole body, mind and soul.
This is really powerful stuff, thank you so much for this course and opportunity to see meditation on another level, it's amazing.”
Who is the Meditation 1 course for?
Who this course is for...
Who this course is not for...
Make space for creativity and flow during your day, rather than pressure and stress.
About Joshua Rasco
Intense anxiety and a deeper spiritual calling were the impetus in seeking something more real and fulfilling at the age of 19. Over these nearly 25 years since, I have been with different spiritual teachers and masters, attended countless retreats, and given many hours a day to reading, listening, watching, meditating, integrating and applying a deeper sense of Presence and Being in my daily, living life.
I first started teaching meditation in 2013 when a Bowen Therapy client asked if I could teach her son meditation. I am not sure how she knew that I meditated, but I agreed to teach her son. The idea of teaching classes came soon after and the classes have continued to grow organically since then.
I particularly enjoy guiding others in becoming more aware of and moving through the unseen, unresolved emotion driving the pressure, stress, thinking and unhelpful behaviours they experience in their lives.
The inspiration behind teaching these meditation classes stems from my deep commitment and intention of service to those who are in the classes. If you are committed to yourself, then I am fully committed to you.
In order to get the most out of the course, both attendance of the classes and home practise is required. Those in the Meditation 1 course are asked to commit to at least 15 minutes of meditation each day and to apply the weekly exercises to daily life situations. Bringing mindfulness to our daily activities does not take any more time than not being mindful of them.
Support and gentle accountability for the home practises are provided during the course, however it will still require your commitment to make this happen.
This meditation approach is practical and grounded. Rather than imagining or visualising with the mind, we actually do the opposite – we become aware of what is actually present – thoughts, emotions, tensions, physical sensations, calmness, etc. Visualising or imagining peaceful, serene landscapes can help you to relax physiologically, but still requires use of the mind. This course lays the foundation for you to continue to go deeper in your meditations and your own Being, beyond the mind.
To start with, the primary focus of our attention during the meditation sessions will be on the inner sensation of the body. By focusing on the natural sensation, we direct our attention away from the usual fixation on what we are thinking and what we are feeling. For most people the attention is focused on the washing machine of the mind and emotions 99% of the time. This is the cause of the worry, stress and anxiety that everyone seems to suffer from.
The inner sensation provides a neutral, natural anchor point for the attention. By focusing on it, we naturally come into a greater state of equilibrium and presence over time. This is noticed in the everyday life as more space or distance from the ups and downs of the mind and emotions.
Trial classes are not available but you can try a couple of recorded audio guided meditation to get a sense of what meditation with Joshua will be like. Just get in touch and we'll provide a link where they can be downloaded.
Here are comments from a few participants:
"The online classes have definitely exceeded expectations - I was hesitant initially as I found the physical group setting so good, but I’m really enjoying the classes and feel a really good connection with the group, even online." Claire
“Joshua’s guidance is clear, simple to understand and relatable. I really enjoyed the course structure and the online format worked very well." Isabelle
"I thought it might be a bit impersonal participating in the class online, but it worked very well. I was really surprised by what was happening energetically in the group – it was almost the same as being together in the same room. It made me feel connected and there was meaning and purpose – it was just a beautiful experience." Michael
"I was nervous to start with, definitely. Meditation was new and unknown and I didn’t know what it was going to unearth. I feel totally at ease now and look forward to meditating each day and in the class each week.
Everyone in the class is really friendly. I felt comfortable pretty quickly and am quite happy to say things without fear of being judged. I find it really enjoyable.
I like hearing other people’s snippets of what happened in their week, which is often relevant in my life. It allows me to look at things from a different angle. It’s nice to build relationships with some of the others from term to term and to have new people in the group as well.
I like it when Joshua checks in with people during the meditation to see how they are going. Often I’ll be running off with thought and as Joshua helps another person, it helps me too.
I like how it is the same but also a bit different from term to term. Some things just really clicked with me the second time. Even in weeks one and two – I thought “I wonder if he said that last time.”
Through the meditation class I’ve become much more aware of just how much my mind jumps from one thing to the next throughout the day. I’ve noticed how often I’m not present. I also notice now when others are not present – I’ll be talking to them and realise ‘you are not listening’.
I am realising I have been in this thinking, robot-like condition. I didn’t really notice all of this before."
"I recommend the course for the skill in which Joshua is able to guide us in meditation. He has a calmness and tone of voice that is very easy to listen to and that speaks to my heart.
I live a busy life and I find the meditation class allows time for me each week. Applying the fundamental practises Joshua teaches has helped create more space in my life by addressing some of the things that frustrate and trigger me. With this mediation, awareness is brought to how you are feeling and how you are responding to situations – it’s not just a relaxation program. From where I am, I certainly appreciate this aspect.
My experience each term that I’ve attended is that there’s been very positive support built very quickly within the group. I find that we are able to share things that we probably wouldn’t discuss if we just met one another for coffee.
Follow-on Meditation Courses
Meditation 2 is by invitation - generally for those who have completed Meditation 1 twice, or have completed it once and have done prior meditation or self-awareness practises.
Being 1 is by invitation - generally for those who have completed Meditation 2 twice
Private online or in-person meditation sessions are available for individuals, couple and families.
"I was curious about the meditation course because it seemed to me to be the real deal. I had been afraid of trying it because my mind was so chattery and my visual mind so vibrant. I had meditated for many years using visualisations (such as walking on the beach or imagining a white light) and thought Joshua’s course would be too hard. He facilitates the classes without it being a woo woo, hippy sort of thing – no incense, chanting or visualisations (I’m glad about that).
Even from the very first session, I thought ‘This is great, I’m going to be able to do it.’
I feel like I am actually meditating now. I don’t need to rely on the crutch of having mental pictures. I feel really empowered, capable within myself and confident as a human being. It has completely opened up a new part of me and my thinking.
I love the way the class is structured too. There is time for a long meditation and also learning about our behaviours that we neglect or don’t even think about. Before I might have criticised my behaviour or another’s behaviour, but now I hear myself saying ‘No, that’s not even important. Why would I even bother worrying about that?’
Meditating with the group was fantastic. I enjoy meditating by myself, but I get so much more out of being in the group. I get to hear other people’s experiences and learn something new every class. I’m quite sensitive to other people’s vibes, but I didn’t feel any interference from others. In the last couple of classes I experienced a complete expansiveness.
"The course helped me to not be afraid of the emotions and reactions that come up."
“Joshua’s guidance is clear, simple to understand and relatable. I really enjoyed the course structure and the online format worked very well. The handouts and practices were very helpful, providing a thread that was expanded upon each week and giving something new to observe and discover.
The course helped me to not be afraid of the emotions and reactions that come up. With the guidance I was able to go deeper, past the resistance and inner dialogue. This gave me the opportunity to sit behind my emotions and look at them as if I was watching a movie, rather than getting caught up in the intensity of what I feel. When emotions were triggered I found myself saying, ‘I know this feeling and now I would like to know more about why I feel the way I do. What’s really behind this trigger and why do I react so strongly?’
Listening to other’s experiences in the class illuminated what I was feeling but didn’t always recognise in the moment. Sometimes I would find myself thinking ‘yes, yes they just hit the nail on the head with what I was feeling or experiencing’.
I am really grateful and I will do the course again. Joshua’s authentic service shines through.”
"It’s been really good learning to meditate and checking in each week with how I am emotionally. Prior to this I’d been too busy to think about myself and how the outside world affects me. I noticed how I fill my day with busyness and learnt that it is ok not to always be doing and how beneficial it is to just relax.
By getting in touch with my inner self I realised that my life could be different to what it currently is. I had plenty of insightful moments where I became aware of my stressors and emotional triggers. It’s been helpful in my relationship with my husband and kids. Instead of feeling like everyone is taking from me, I’m starting to understand more about them. It has helped me come from a more empathetic place.
Before the class I had thought ’Oh dear, it’s going to be difficult meditating with other people, what if I just can’t sit still?’ Actually the energy from everyone else has brought peacefulness. You can always tell when everyone else is peaceful as well. It was good to hear what other people experienced in their practise of meditation. The group helped me to remain focused and inspired me to do my own practise at home.
The most challenging moment for me was to stop my mind wondering. But luckily Joshua provides a calm instructive format to bring my focus back.
These meditation classes are a great way to learn about yourself and how to improve your life."
"Before joining the course I was falling asleep listening to meditation videos on YouTube."
"Initially I was worried about being in a group environment – what others might say, what I would need to say and what other’s might think, but I soon realised that the meditation course attracts honest, genuine people. There are no big egos in the room. It was very relaxing after the first week.
The group environment works very well. When I meditate on my own I don’t get the same feeling and depth as I do in the class. I also find the sensation-based meditation very beneficial. The bodily sensation we focus on is real and you can actually feel it.
What I enjoy about the course is that I can really feel the benefits. Meditation is a part of my lifestyle now – something I want to do all the time. Life’s more joyful now when I am present and off ‘clock time’. I’m finding the pleasure in the simple things in life – a lot of it I never noticed before. It’s been pretty amazing. I connect with people a lot better and I work and perform better. It has been life changing.
“I wanted to journey with a group into the inner, deeper aspects of myself and receive guidance, help and support along the way. I had a longing to be more whole and to make the choices to come out of fear – that is what this course has the intention of imparting.
I thought it might be a bit impersonal participating in the class online, but it worked very well. I was really surprised by what was happening energetically in the group – it was almost the same as being together in the same room. It made me feel connected and there was meaning and purpose – it was just a beautiful experience.
I experience more presence now, which helps alleviate the anxiety and panic I’ve suffered all of my life. When those anxious moments arise I am able to take a few deep breathes and be still. It is so beautiful to be able to do that and know this presence.
An amazing sense of freedom has come into me and I am able to look at things with different eyes and really see the beauty of nature.
It is a lovely course, very friendly and has a simplicity about it. I think it’s marvellous. It has a lot to do with the intention Joshua is coming from in and what he puts into it.”
"In the meditation course I saw how powerful meditation is to help come into a calm place, even when different emotions are present. I've become more aware of how I deal with things and can now cope better.
I look back now and think 'What was I doing? Why? Why did I get into that place?' I have an alternative now, I am more aware to pull back, be calm and breathe.
If you feel you are reacting to situations then meditation can help. Before joining the course I tried meditating by myself and it wasn't as powerful. I found it really helpful to be guided in a group environment."
Take the first step towards being more grounded, calm and relaxed.