A 90-Minute Meditation Workshop · May 2 · 12:00 – 1:30 PM · Muscle & Flow Milton
Stress doesn’t wait for a convenient moment. Neither does anxiety. And that voice in your head that turns frustration into a full spiral? It has terrible timing.
Muscle & Flow Milton 2026
Most of us were never taught how to be with difficult emotions. We only know how to push through them, distract from them, or hope they pass quickly. The problem is, they always come back.
This workshop helps change that.
Mindfulness is what happens when meditation meets the real world. It happens when the tools you’ve been building on the cushion finally work when you actually need them. In this 90 minute session, you’ll learn practical techniques for staying grounded when powerful negative emotions show up, without suppressing them and without being controlled by them.
We’ll practice together – a few times. And that part matters more than you might think. Meditating in rounds, alongside others creates a kind of collective energy that’s genuinely hard to replicate on your own. It’s like running a race with other runners, everyone doing the work, everyone moving forward.
What you’ll walk away with:
A clearer understanding of how mindfulness applies in the moment – not just on the mat
2 techniques for working with stress, anxiety, and anger without getting swept away
The experience of a supported, shared practice you can return to
I’m really excited to share some big news with you.
I’m officially partnering with Muscle & Flow in Milton, which will become my new home base for private sessions, workshops, and my Meditation Teacher Training program. It has been great to connect with Alex and JD and take a few classes with them. You can tell they’re a close family who genuinely cares about community, growth, and showing up thoughtfully. I’m really excited for what we have planned this year.
Most of us accept that if we want to improve our physical health, we need to engage in physical exercise. We go to the gym, lift weights, and train our bodies. But we don’t always apply that same logic to our cognitive capacity – our attention, focus, and mental resilience. We need to do both!
That’s where meditation comes in.
This kind of mental strength training is a workout for your mind. I like to call it mental push-ups. Just like physical training, it strengthens us in every aspect of life, from how we respond to stress, to how present we are with the people we love.
The challenge is that many people give up too quickly. They try to do too much, too soon, often too early in the morning, and don’t see immediate results. That’s like walking into a gym, grabbing the heaviest weight you can find, and trying to bench it ten times without any preparation. We’d all give up.
Real progress, whether physical or mental, comes from starting lighter, building consistency, and allowing the benefits to accumulate over time.
That’s why this partnership with Muscle & Flow feels so aligned. Together, we’re creating a space where people can train both body and mind in a way that’s sustainable, supportive, and actually works.
When we live under constant stress and uncertainty, our nervous system shifts into survival mode. We stay tense, alert, and exhausted — always waiting for the next thing to go wrong.
Even when life looks calm, the mind doesn’t relax, because the body has forgotten what safety feels like. It’s too busy future catastrophizing, getting lost in thought, and overreacting to something that probably won’t happen.
This is exactly why I started meditating 20 years ago, and why I’ve been teaching this for over 15 years — to help people retrain their nervous system to rest, reset, and feel safe again.
Meditation helped me remember what safety feels like — and that changed everything. 🙏❤️☘️
To celebrate 15 years of teaching full time, I’m rolling back my rates to 2010:
2 private Zoom sessions (60 min each) for → $300 (usually $595)
If you’ve been living on high alert, this is a chance to reset and find your calm again.
Email me and mention the 15 year special if you want a spot:
On August 5, 2025 I’ll have been meditating every single day for 20 years.
Mindful Running in Joshua Tree – 2025
That number feels crazy to me. I didn’t start this practice to rack up a meditation streak. I started it because I couldn’t sleep, was stressed out, running on fumes, and looking for something—anything—that could help me slow down and feel more like myself. And honestly? I didn’t really know what I was doing for the first three months.
Not What I Expected
I thought meditation would be more… out there, more hippy, more lovey dovey, more woo woo. I imagined a sacred ritual with incense, chanting, and holding hands.
Instead, my first lesson started with: “Sit comfortably, and gentle close your eyes. Now try to feel your breath.”
I remember thinking, Wait, what? This is it? “Feel my breath?” What the hell does that even mean?
But I kept showing up.
Consistency Over Clarity
At first, I didn’t feel like I was doing anything “right.” I wasn’t levitating or enlightened. I wasn’t wrapped up in a blanket of bliss. My mind wandered. I got distracted. I thought it was dumb. I’d wonder if I was wasting my time. If I’m being honest with myself, sometimes I still do.
But I learned that consistency beats clarity. Just showing up, even when you don’t feel it, even when it’s boring or messy or unclear—that’s the practice. That’s where the transformation seeps into every aspect of your being.
It’s like brushing my teeth now. I don’t ask myself if I’m in the mood. I just sit. Every morning at 5:20 a.m., before coffee, before texting, before the world wakes up. That’s my time. I sit again midday, usually in between classes, to reset and recharge so I can be present with my family.
Small Shifts, Big Impact
Meditation didn’t flip some magic switch that made life easy. I still have stress. I still get annoyed. I still lose my sh!t sometimes (just ask my wife and kids). But I’ve noticed I recover faster. I react less. I respond more.
Over time, I’ve felt both subtle and powerful changes in how I show up—in my relationships, my health, and how I move through hard moments.
The old story I used to carry—about who I was and what I was capable of—has softened. I’m not limited by those old patterns of Samsara anymore. Meditation helped me see that I’m not broken, I’m just living this human experience. And so is everyone else.
Meeting Myself
Chopra Center – Brain Scan Study 2009
Meditation has helped me meet myself with more honesty and compassion. And the wild thing is, the more I’ve been able to sit with my own mind and heart, the more open I’ve become to others. I’ve started to see the things that I like it myself – instead of constantly being fixated on the things that I don’t like about myself.
I’ve come to see that underneath all our roles and stories, all our positions and possessions we’re all just people trying to be happy, trying not to suffer. That shared vulnerability has made me feel less alone in the world—and helped me be more kind, even in small, everyday ways. The reality is, we’re all just trying to do the best we can given all we’ve been put through, all of our conditioning – and at our own level of awareness.
Now, when I meet a stranger, I feel less afraid. I notice how much we share.
And when I meet myself in meditation, I no longer feel like a stranger.
Here’s to Another 20
So no, it’s not always easy. And it’s not always peaceful. But it’s real. It’s mine. And after 20 years, I can honestly say this: Meditation hasn’t made my life perfect—but it has made me more me. And I ‘m looking forward to the next 20 years!
Created for those who want to improve focus, self-awareness, self-confidence, inspire creativity, and become strong, calm, positive leaders in any field.
Our MFE training is dedicated to supporting individuals on their path to wholeness by cultivating awareness, connecting mindfully, and enhancing resilience and compassion. The training is very hands-on with practical application. Most importantly, you will learn to deepen your own meditation and mindfulness practice. You will also learn how to teach others with more confidence if that’s what you are looking for, add more variety to your mindfulness sessions, and grow your practice.
It is an extensive study in the history and practice of meditation in both the Hindu and Buddhist philosophies, as well as dissecting the avalanche of science that is out there that supports this daily mind-training practice. You will receive your own personal mantra and commit to a daily practice.
The intensive incorporates meditation practices, education about the effects of stress on the body and mind, learn how to step out of your story and into conscious ‘in the moment’ choice making, take restorative yoga and other movement practices (no experience required), attend discussions and group exercises, and develop a deep lifelong connection with your new meditating friends.
Certified MFE Meditation Guides 2024!
Our program is established in Andy Kelley’s over 15 years of continued success with reaching and helping people become happier in their lives. While this certification is based on knowing a set of meditation standards, it’s our mission is to help you become qualified to teach meditation to EVERYONE.!
Our focus is very practical and straight forward – we give you the foundation
In the first two weekends, focusing on the mythology, Sanskrit, Hindu, Buddhism, the science, and specific techniques. The last two weekends we work on the practical application of meditation and mindfulness – bringing our own experience into the teachings – connecting more deeply with ourselves – so we can connect more deeply with others and reach more people in our community.
Meditation, much like exercise isn’t always easy, but if we can get past a
Join Alli & Andy in 2024!
certain point together – typically achieved through two weeks to a month of daily mental pushups – you’ll see the benefits start to accrue rapidly. So to help you stay committed in 2024 you can connect with us in person every day of the week! Over the past few years Alli, Rene, Chloe and Andy came up with a plan. R3Bilt contributed to my physical strength and outward transformation these past 2 years but I felt we needed to emphasize the importance of being aligned internally with some “bicep curls for the brain”. So last year, we successfully developed a prototype for establishing a consistent meditation practice. Through miniaturized workshops, we refined the approach, expanded our meditation group, added some variety to keep you engaged and now we are prepared to extend this transformative practice to our community.
The Challenge:
Meditate with Alli, Andy, Rene & Chloe, 4 or 5 days a week- Monday through Friday. Take the weekend off.
When:
It’s happening RIGHT NOW, Monday – Friday during the holiday season to help keep you relaxed… but it will officially kick off with our weekly themes on Wednesday, January 3rd, at Andy’s 12:15 Meditation class. Invite your friends!
The Method:
Every Wednesday, we will break each week down into themes. The theme is designed to help us focus on one aspect of meditation and mindfulness that we can work on for that week. Each theme will have a corresponding quote – that we can come back to and read through the week. It should help us remember to practice mindfulness in our everyday life. We want to keep the theme of the week in our awareness all week long to help us build consistency. The 250 work day challenge is designed to show you how easy it can be to work meditation into your day – integrating a new mindful attitude – changing your choices and life.
Throughout the YEAR we will explore many different meditation styles and practices – and play around with different techniques, time periods, and provide tools that keep you inspired to commit to sit. The goal is to find a mediation practice that works for YOU, so you can sustain it on your own throughout the whole year. We want you to come to a space where we can support and encourage each other the whole year, share our experience, the breakthroughs and roadblocks, ask questions, and offer ideas and theme suggestions for future classes.
Please join us on our heartfelt mission to bring meditation and mindfulness into your daily life and into the lives of those around you.
Why:
For the past 15 years, my dharma has been simple and clear – make meditation accessible to as many people as I can so they can connect more fully to the present moment and feel happier in their lives. I teach because it makes me happier than anything in the world when I see people have that “Aha!” moment – when they finally get a little glimpse of who they really are beneath all that surface noise of thought and emotion. I also love to be part of people’s journey towards self-care, self-discovery, and self-love. I hope to empower and guide students to trust their own inner-self; that real sense of knowing, and become the absolute best versions of themselves in a way that brings them true, deep and grounded joy. I can’t think of a better way to celebrate our 15th year helping make Meditation For Everyone!
I hope you will join me for an intimate conversation where Jordan and I dive deep into meditation.
The Catalyst: What inspired me to start meditating and the initial challenges I faced.
The Transformation: How meditation transformed my mental and emotional well-being.
The Practical Tips: Simple techniques and practices that helped me build a consistent meditation routine.
The Benefits: The incredible changes I’ve experienced in my daily life, from reduced stress to increased clarity and focus.
The Bigger Picture: How meditation connects us to a deeper sense of purpose and spirituality.
Whether you’re a seasoned meditator or someone who’s never tried it before, this conversation is for you! Let’s explore the power of mindfulness, inner peace, and self-discovery together.
Hope you will join Alli Barnes and me for our next full day workshop on October 14, 2023, 11:00-3:00!It’s my personal favorite and the meditations that I practice the most. This month we will focus is on reducing our anger, frustration and managing our emotions.
We’ll recognize what triggers our emotional reactive patterns. Start to notice how frequently we have these little flashes of irritability and see if we can learn to disconnect from our reactive hot buttons.
The meditation and mindset techniques taught in this class uses your awareness of the present moment and your breath, to help you stay in this moment without judging the moment or yourself so harshly.
Want to start the new year off with more focus, self awareness, and compassion with yourself and in turn others?
Train with us and become a certified Meditation Guide!
The next training begins on January 20, 2023. We will be hosting the training at R3Bilt Fitness again in Milton MA. (right off the highway) 502 Granite Ave, Milton, MA 02186.
Our MFE training is dedicated to supporting individuals on their path to wholeness by cultivating awareness, connecting mindfully, and enhancing resilience and compassion.
The training is very hands-on with practical application. Most importantly, you will learn to deepen your own meditation and mindfulness practice. You will also learn how to teach others with more confidence if that’s what you are looking for, add more variety to your mindfulness sessions, and grow your practice.
Remember that things will change when WE change!
When we shift from the default mode of distracted, reacting, and overthinking all the time, to being and feeling – a rotation in consciousness -and we hold that rotation until BEING becomes the default mode.
It’s such a privilege to host, practice, and fully immerse myself in this training with you each year. We are all on a collective adventure together and I hope that you’ll join us for our next training at R3Bilt right outside of Boston! Email: andy@thebostonbuddha.com to set up a call.
