Tag-Archive for » relaxation «

@ Seminar at ‘Venture Inward’

I offered the first seminar at ‘Venture Inward’ (2) on October 21, 2013 from 7 to 8.30 pm. This was set up by Margaret Kaufman owner of this business and a Hypnotherapist. Attended by total 9 adults, 7 female and 2 male. A set of my key handouts (1) was distributed to every participant. 

Scanned images of the Feedback forms

Summary of the Feedback

I knew about this seminar from 

  • E-mail from ‘Venture Inward’ – 7
  • ‘Meet up’ website (See (3)
  • A friend

This seminar is …

  • Extremely useful
  • Very useful – 8

I will use this technique for my (concern) 

  • Stress management/ reduction – 3
  • Anxiety
  • Making life more simple
  • Panic attacks
  • Relaxation and sleeping
  • Anxiety, Panic attacks and Stress
  • No Comment

Comments about the seminar 

  • Very calming, easy to follow. C S made it seem so easy yet so worthwhile
  • It was very good
  • Very useful
  • Moronically simple yet works liker a charm
  • Fun, interesting
  • Will use with patients I work with
  • Very well done, interesting
  • Very good, thank you
Nov 1, 2013: Received this mail from Margaret Kaufmnan who organized this seminar “Last Friday evening, Emily (name changed) attended our meditation circle and commented on how wonderful your “Focus on Breathing” program was and how impressed she was with your knowledge, instruction, patience and  gentle and encouraging interest in everyone.”

(1) Documents for download – All handouts
(2) ‘Venture Inward’ at 568 Columbia Turnpike East Greenbush NY 12061
(3) Meetup.com

Related pages
Public Seminars

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@ Seminar at Albany Memorial Hospital for Diabetes Support Group

I offered the first seminar at Albany Memorial Hospital (AMH) for the Diabetes Support Group on June 5, 2013 from 6 to 7.30pm. This was set up by Marcy Pickert form AMH Diabetes Education Group. Attended by total 15 adults –  either diabetes patients or their family members. A set of my key handouts (1) was distributed to every participant. 

Scanned images of the Feedback Forms

Summary of the Feedback

This seminar is …

  • Very useful – 11
  • Useful – 3
  • Somewhat useful – 1

I will use this technique for my (concern) 

  • Agitated moments, Sleeping.
  • Help with sleep & Relaxation (Control less worries).
  • Insomnia, Relieving stressful situation, Helping with stress at work.
  • To help me fall asleep faster.
  • Sleeplessness, Sporadic or interrupted sleep.
  • Try to get up at a reasonable hour in the morning.
  • Work, Relax when facing a new or difficult task at work.
  • Relaxation.
  • Stress management and arguing less, Stop and think.
  • Stress and losing control.
  • High blood pressure, Anxiety and frustration of dealing with diabetes.
  • Relieve chronic pain for my hands. Pinched ulnar nerve in Mar 2010. Hands have not been normal since then.
  • To cool off after getting fired up.

Comments about the seminar 

  • Very relaxing.
  • Interesting relaxation technique (s).
  • I am looking forward to the results.
  • Speak lower as I was getting too relaxed.
  • You were very well understood. Demonstrations were useful. These should be given to high school students especially scholar athletes who need rest.
  • Very well presented.
  • Very enlightening – It shall work.
  • Rather repetitive techniques are common knowledge but presenter was very enthusiastic.
  • Very friendly and welcoming. One hardly thinks of managing such a basic process. But I will try diligently. He reminds me of Feldenkrais.
  • Interesting. No microphone.
(1) Documents for download – All handouts

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@ “Thoughts are like dead leaves blowing in the wind” – Alfred’s progress

See (1) to know about Alfred. 

Practices

I had begun to worry about some aches and pains in my neck and hips and so I met with Elisa Cotroneo, a yoga teacher and somatic movement specialist. She was great and gave me some good advice on modifying my morning routine. I have begun to implement these changes and am already feeling an improvement. I have continued to develop the asana which I made up and am finding ever deeper relaxation from its practice.

Regarding your suggestion about extending the sitting meditation
It is interesting because I have begun to do that as a sort of natural progression.  When I find an asana (yoga posture) that makes me particularly tranquil, I will stop counting and continue the pose for some time.  I think these extended time frames are usually only 10-15 minutes now because that is about how long my total meditation time has increased.

Ideas

The Tree Metaphor
When meditating try to experience all those things a tree experiences- the touch of a breeze, sunshine, bird song, roots reaching into the earth, branches to the sky, the weight of being. Avoid all those human overlays such as anger, anticipation, and regret.

Thoughts  vs Ideas
Because we cannot just turn our minds off (and it would be dangerous if we did) I have begun to differentiate between thoughts and ideas as I meditate. My definition of a thought is that it is a fragment of an idea. Thoughts come and go, some good, some bad, like dead leaves blowing in the wind. An idea is a whole thing. It can stand alone like a large smooth rock on the ground. It can be looked at from different sides. The glue that holds an idea together is intuition. Here is an example of an idea – that the tranquility experienced from meditation is a baseline. To achieve tranquility is simply opening a door to a new space. The exploration of that space is what counts. When I meditate I concentrate on that idea (as well as my breath, my body sensations and my state of mindfulness). Keeping that idea in focus allows me to ward off distracting thoughts and achieve tranquility more efficiently.

Results
  • I took a long and stressful (busy traffic and bad weather) car trip helping my son move into a new apartment in Brooklyn. The rented van had extremely uncomfortable seats and we drove for over 7 hours. I used body awareness techniques I have learned from my asanas and ended the trip with no residual body stiffness.
  • I find myself striking up conversations with strangers or people who I hardly know more often.
  • Also, I think I am listening to other people better.

(1) Alfred

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Related posts: Alfred’s progress

@ Seminar at the Bethlehem Central Middle School

I offered the first seminar at this school library on May 15, 2013. It was organized by the Bethlehem Healthy Kids Committee. Anna McMahon, a member of this committee and great supporter of this technique was instrumental in setting this up. Seven women, two men and two girls attended. I distributed select handouts from my website to the adults and children. (1) 

 Adults – Feedback

Scanned images of the feedback forms

I came to know about this seminar from

  • Anna McMahon – 2 responses
  • Healthy Kids Committee – 2
  • Husband/ Healthy Kids Committee
  • Posters at the school
  • Times Union – Bethlehem Blog
  • Healthy Kids Committee Face book post

The seminar was …

  • Very useful –  8
  • Useful – 1

I will use this technique to relieve my (concern)

  • Sleep, Stress
  • Sleep and Relaxation
  • Sleep, Stress
  • Stress at work and Insomnia
  • Stress reduction
  • Stress, Anger and Relaxation
  • Headaches, Anxiety, Stress I have with my family
  • Anxiety, Panic
  • Self and Wife

Comments/ Suggestions (if any)

  • I want to practice this and feel better.
  • Wonderful. Very excited to start working on this and looking at your website!
  • Great Presentation.
  • Very practical and user friendly. I look forward to practicing it.
  • I am really looking forward to trying this with stress and sleep.
  • Very helpful. I feel very relaxed after practicing this technique.
  • I had been feeling tense all day, but now I am feeling more relaxed.
  • Helpful. I have used other counting breaths methods but this simplifies the process so the focus is not so much on counting that you forget to breathe and just enough focus on counting and breathing to keep your mind from wandering.
  • Very practical. Great tips and modifications.
 Children – Feedback

Scanned images of the feedback forms

I am in ….

  • Grade 5
  • Grade 4
When I practiced the breathing I felt …
  • Happy, at peace and slightly sleepy
  • Calm and sleepy
I want to try this technique when I….
  • Can’t go to sleep
  • Am stressed at school
I think this practice will help me for ….
  • Sleeping and keeping my cool
  • Going to sleep

(1) Documents for download

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Please send your comments  through the ‘ABOUT – Contact’ page.

Parent page: Past seminars

@ Seminar at Parsons Child and Family Center Albany NY

I offered a lunch time seminar for 30 staff members of Parsons Child and Family Center in Albany NY (1). These are professionals who work with children and families with special needs. This was organized by Marylynne Brady Johnson the Chief Training Officer at  Sidney Albert Training and Research Institute (SATRI). Select set of my hand outs (2) were given to every participant. The scanned images of their feedback forms (without names) and the summary of their responses are presented below. I am grateful to Marylynne for offering me this opportunity. I appreciate the wonderful support from Melissa Mace of SATRI ever  since we started talking  about the seminar and for achieving such a wide participation. The professionals who handle difficult families and children  under challenging situations, experienced the impact of practicing the technique for a few minutes, during the seminar. With such a short experience they felt that this simple technique can help them, as well as their child and adult clients which shows the great potential of this technique.    

Scanned images of the feedback forms

Comments about the seminar

  • Very useful – 25
  • Useful – 4
  • Somewhat useful – 1

Titles of the participants 

  • Clinician – 2
  • Family advocate
  • Secretary
  • Social worker
  • Parent partner
  • Program assistant
  • Supervisor
  • Training coordinator
  • WSP (Waiver Service Provider)
  • HR (Human Relations)
  • HCI (Health Care Integrator)
  • School Psychologist
  • Not mentioned – 17

I will use this technique personally for my (concern) 

  • Sleeping/ sleep/ more restful sleep – Total 5 resposes
  • To get sleep, Relieve anxiety
  • Sleep and Focusing
  • Back pain, Sleep issues
  • Sleep, Relaxation
  • Insomnia, Stress, Eating
  • Insomnia and Relaxation
  • Better sleep and Overall  relaxation
  • Anxiety, Back pain, Sleeping
  • Stress reduction, Meditation and with my children for sleep
  • Insomnia, Grief
  • Chronic pain in hip, elbow and feet
  • Back pain and Stress relief
  • Stress
  • Stress and Focus
  • Stress relief, Dealing with anxiety
  • Anxiety
  • Happiness
  • Self and daughter
  • Work, Clients, Family

I can use this technique professionally for 

  • My clients – 2 responses
  • Myself on the job and with my clients
  • Working with children to relax
  • My clients as a relaxation technique
  • The clients I work with in my practice
  • Help parents learn to relax and lower their stress level
  • Some of the lads  I work with
  • Helping agitated youth
  • Teaching kids before impulses
  • Client use and staff use
  • Helping agitated youth
  • Teaching kids before impulses
  • Stress relief – 2
  • Stress, Anxiety, Smoking cessation
  • Kids/ Stress management
  • Stress and Focus
  • Stress reduction with children
  • Stress, Frustration
  • Centering, Calming and Mindfulness
  • Focus and Calming
  • Calm down
  • Relaxing
  • Frustration
  • Anxiety
  • Not mentioned – 6

Comments about the seminar 

  • Very simple approach that any one can use. The simplicity is wonderful.
  • Very clear, simple & useful
  • This seminar was very informative. The challenging part is putting it into practice.
  • So simple but so helpful and useful
  • Very simple & helpful. I know this stress but I forget!
  • Lots of helpful tips.
  • Very relaxing, helpful, excited to try the technique at home
  • I plan to start using this and will remember to be patient with it. I am so glad I came to this workshop. Thank you for sharing.
  • Extremely useful and easy to teach others.
  • Very clear and practical
  • Very informative, explained things very well
  • Calming and informational
  • I enjoyed it, very useful
  • I loved it, so simple. Great presenter. Very personable.
  • Excellent presentation. Very mindful & stress reducing
  • Like that there are several variations/ methods so people can choose one they like best.
  • Excellent presentation, clear and concise.
  • I really like the “nibble on the cookie” metaphor
  • Learned something new. Simple and helpful.
  • Very interesting – 3 responses
  • V. good
  • Good
(1) Parsons Child and Family Center: 60 Academy Rd, Albany, NY 12208

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@ Seminar at the Castleton Library

I offered the first seminar at this library on May 2, 2013. Five people, all women, attended including the Director Amy Peeker. Four of the participants offered feedback which is summarized below.

Scanned images of the feedback forms

I came to know about this seminar from

  • Amy Peeker – the librarian – 3
  • ‘C S’ (my short name)

The seminar was …

  • Very useful –  3
  • No Comment -1

I will use this technique to relieve my (concern)

  • Exercise, Sleeping and Driving
  • Relaxation, Anxiety and Stress
  • Stress management, Anxiety
  • Difficulty some nights in falling asleep

Comments/ Suggestions (if any)

  • Very enjoyable, learned a lot
  • Just using breathing techniques can be so beneficial
  • Very clear explanation on the techniques and provided helpful tools to help individuals implement the techniques
  • Very helpful to actually practice the techniques while being observed to make sure we are doing them correctly. I am going to tell my daughter and mother  who both have sleeping difficulties about the counting techniques.

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Honorarium: I am thankful to the library for voluntarily offering me an honorarium.   

Parent page: Past seminars

@ Seminar at a Healthcare facility

I offered a lunch time seminar of one hour, for the employees of a healthcare facility recently. This was on the request of the Employee assistance program coordinator. There were 19 participants. I distributed a set of my hand outs (1) to each participants. The scanned images of their feedback forms and a summary of them is presented below.

Scanned images of the feedback forms

Titles of the participants 

  • Nursing student – 7
  • LPN – 2
  • Director/ Asst Director – 2
  • Unspecified – 2
  • Recruiter – 1
  • Faculty – 1
  • Mechanical Engineer (Boiler house operator) – 1
  • RN – 1
  • Housekeeper – 1
  • COTA – 1

The seminar was 

  • Very useful – 19

I will use this technique for my (concern) \

  • Sleep problems – 7
  • Reduce stress – 6
  • Anxiety – 4
  • Insomnia – 4
  • Relaxation – 2
  • Patients to quit smoking
  • Kids
  • Patients
  • Students, Patients, Self
  • Destress before and after my 12 hour midnight shifts
  • Long waits at the doctor’s office and air ports

 This technique can be taught to patients to help with their …..

  • Anxiety – 10
  • Anxiety on why they are in the hospital – 1
  • Anxiety with death  (Hospice Nurse)
  • Sleep / Insomnia – 7
  • Stress – 6
  • Pains – 4
  • Breathing
  • Not use drugs
  • Recovery

Comments about the seminar 

  • Very well presented
  • Very relaxing
  • Helps relax the brain
  • Excellent, simple
  • Interesting and informative
  • Very helpful – 2
  • Welldone
  • I like that there is nothing to buy and can be used anywhere
  • As we were focusing on breathing, instant calm
  • Wonderful, should be taught in nursing school 1st semester
  • Thank you for the new tease on stress relief
  • Thank you for your teaching
  • Thought it was great, he seems like such a nice man!

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(1) Documents for download

* Seminar for ‘Glaucoma Practice of New York’

The introductory seminar was held on 8/15/12 for Dr. Sai Gandham and his staff at  the Lions Eye Institute in Slingerland NY. Dr. Gandham’s mother also participated. There were 6 participants. The feedback received from five participants  is posted below. The scanned images of their feedback forms are at (1).

Summary of  their feedback

The seminar was …

  • Very useful – 5

I will use this technique to relieve my (concern)

  • Sleep (to relax and enable sleep)
  • Stress and to calm my wandering mind at night
  • Stress, Insomnia
  • Anxiety
  • Sleep, Work, Waiting periods

Comments about the seminar

  • Very  relaxing and educational
  • I liked learning how to breathe correctly and different methods of , Very relaxing.
  • Enjoyed learning the technique, will use it to reduce stress & enhance relaxation.
  • Very helpful and informative, definitely will ease my anxiety & trouble breathing while anxious, very peaceful.
  • Very useful, should have started in childhood. The seminar was  very  organized, effective and made very simple. We are impressed with the presentation skills.

(1) Scanned images of the feedback forms.

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Please send your comments through the ‘ABOUT – Contact’ page.

* I always leave your class feeling better

Report from a woman who attended my classes

“I want to thank you for taking all the time you have, to talk with me and look into my health problems. You have really taken an interest in me. You have given me a lot of very good advice in all areas of: physical health, mental health andrelaxation methods. You have also been a good friend to talk to, whom I trust to tell all my problems to and I always leave your class feeling better.You have been better for me than any doctor or therapist I have ever had. I have learned a lot from you and have benefited from all you have taught me. I really enjoy our conversations and hope we can stay friends for a long time.” Rita 45 years (Not her real name). Rita attended 7 of my classes over a period of 4 months. She is under disability and taking regular medications for epilepsy, lupus, poor memory and paranoia for many years. For the first time she feels some hope that she can work on her problems.”

* I rebuilt my broken spirit

This is a testimonial from Eva (not her real name) who attended 8 of my classes over 5 months (6). It illustrates many lessons in getting out of the grip of a verbal or emotional abuser, not a physical abuser.

  • It is a dramatic model on how a person can break the spell of the abuser  and lead a stress free life. Daily contact with that person may be unavoidable. The abuser may be abusing verbally or emotionally.  The abuser may be a boss, spouse, parent, friend or any other.
  • It proves the saying  “You can’t change others. You can only change your response to their behavior.” and the related one “When I change myself, the World changes.”
  • It proves the spiritual saying “When the student is ready the teacher appears”
  • And surprise! The abuser may turn around!

See more of my comments at the end.

The report
“I suppose it was the end of May 2011 because the 10 foot high snow banks at the end of the parking lot had finally melted. I think it was a Monday or a Tuesday. Back then, I didn’t really focus on real- time. I simply prayed to get through each day. Each and every new morning presented itself with tremendous anxiety, demanding self-preparedness to battle with my verbally and emotionally abusive boss. I had been dealing with his relentlessly abusive behavior over the last two years. I was daily confronted with humiliation, degrading, argumentative, embarrassing control tactics, accusations, and lies. Me responding with anxiety, fear, tears, withdrawal, disgust and frustration. I was losing sleep, and it felt like I was constantly spinning.

I was treated by my physician for severe panic attacks and sleeplessness. My dermatologist was treating me for the red blotches, itching and welts on my face. Rock bottom came when a coworker made an unkind comment to me, back on that Monday or Tuesday. It broke my spirit to the core. I went out of the office, to the end of the long unused hallway, sat on the floor with my arms wrapped around my knees. I soaked from my tears. What was happening to me? How do I stop this monster of a boss from making me feel like this?

I figured I had two choices – fight or flight. I pulled myself together and went back to the office. I prayed to the angels to please give me some kind of a sign.

A few days before, I planned to attend the seminar by C S (Suryanarayana Chennapragada) on ‘Focusing on breathing’  at the local library, but I couldn’t make it. On coming to know about my interest from my coworker, CS offered the classes at his office. I saw CS that day.

He patiently let me unload everything that was making my life miserable. He taught me the different breathing methods to control stress and help with relaxation (5). He made me practice the techniques briefly sitting in his office.

I experienced a sense of calmness almost immediately. I could feel my tense shoulders drop. In his weekly classes he shared with me his own life experiences and some healing thoughts (1). I began to understand things in a whole different way. I knew I was 100 feet under water but after a few sessions with CS, I knew I had crawled up by 10 feet, inch by inch.

I had a long way to go but I knew I was on the right path. I practiced the techniques every day and several times a day when things got bad. I could thus create my own calmness to some degree. I created sanity in my work space by including things I love and a few ‘props’ from C S, to insulate me from further emotional trauma (2).

After several months and many visits later. I can honestly say that I am ‘riding the waves’ instead of drowning underneath them (3). I have learned so much from the relaxation techniques and guidance from C S,  that now I recognize the bad behavior before it comes to me. I learned how to respond to it in appropriate ways, to throw “IT” (the ‘bug’, meaning the abusive behavior) back and put the fire out before it burns me (4).

I had a revelation not too long ago inspired by the experiences C S shared with me. It became clear to me, that I was causing my own frustration because I was expecting my boss to change into someone he could never be. I realized that I could only change myself. I had to only keep my mind clear without confusion and my heart clean without any negative intention or attitude. I am now stronger, more confident and more aware of my own being. I am a better person now. When confronted with difficulties and bad behavior at work, I know I am going to get even better. I have eliminated all expectations about him! I feel can do this! I keep a small sign on my desk with a chant that CS introduced to me. It reminds me frequently that my boss’s abusive behavior is not because something is wrong with me. The sign has the letters “koerauoyavE”. It does not make sense to any other person. I am the only one who knows that reading it backwards, it gives me the healing message “Eva you are OK” (I am OK, it is my boss who is suffering from the ‘blame bug’).”

The report ends happily here!

Some unexpected developments
My boss realized that I was not cowering anymore when he behaved intimidatingly. On the other hand, he saw me replying to his accusations calmly, boldly and factually, looking into his eyes, all the time. He then changed his behavior dramatically. He started behaving like an immature child and making jokes, trying to make up with me! Unbelievable!” “A few days back, at the end of the day, I asked him “Doc! are we closing the office?”. He replied “You tell me.” I said “You are the boss. You are the one to decide.” He said “No. You are the boss!”. Imagine this one coming from the micromanaging and intimidating boss who used to say in all petty matters of the office “I am the boss. You have to follow whatever I say.” What a transformation!”

***

My comments

Eva is an unique personality, unlike any others with whom I worked so far. In her past career she always had kind and caring bosses. This abusive boss was a great shock to her.

She instantly grasped the concepts and techniques I shared with her, internalized them and used them right away, to manage the situation on hand. She benefited remarkably from the stories and articles that I shared with her in the classes.

After a few weeks of practicing the breathing and the new thought processes, she discarded her previous practice of wearing the green smock to the office, like a medial staff. She wore the normal office dress like a receptionist, with pride. This small step boosted her morale, one notch.

(1) She quickly absorbed the messages of these stories/articles and ideas and practiced them in real life.

  • “He insulted me” on how we can refuse to receive the insult being thrown at us or internalize it.
  • “The walker who laughed at A, B and C” on how we think we have some problem, instead of the abusive person.
  • “The blamer is hit with the blame bug” due to which he can’t help displaying the symptoms of blaming disease.
  • “My brother Ramu dies at the age of 10” describing how my unrealistic expectation was the cause for my suffering.
  • “We do not see the first parts of people’s lives” making  judgments of other people, based on their current behavior, without knowing the experiences they were subjected to till that point of time.
  • “To speak or not, to act or not” illustrating that as long I have a clear mind without confusion and a clean heart without negative emotions, I can speak and act appropriately without being afraid of any one, including GOD.
  • Unrealistic expectations sap our motivation and abort our attempts at making small forward moving changes in our routine. The president of an African country was asked by a journalist to describe the achievements of his government. He said ”My dear friend, I am not in the happy position of seeing what heights I have reached. I only see from what depths I am coming up!”. The personal change process is such that we may not experience any waves of happiness even after many many years of practice. The few daring people that attempt this process have to sustain their efforts and draw deep inspiration from the tiny reductions in their daily suffering.

(2) I helped Eva in creating reassuring and calming props, right in front of her, while sitting in her chair, in spite of any objections by her boss. This was also to break the spell of controlling and being controlled, under which both her boss and she lived, for more than two years. She also had to demonstrate her right to arrange her undisputed physical zone as she liked, without being challenged by her boss.

  • I described the story “He insulted me” using my pen for practical demonstration and at the end, gave her the same pen to take with her and place it right in front of her on the desk. This pen would remind her of the message of this story during the abusive interactions of the day, thus protecting her from distress.
  • I used a piece of crumpled paper to represent the bug in the story “The blamer is hit with the blame bug” and asked her to keep it on her desk, to remind her that her boss could not help behaving abusively because he was having the blame bug in his head.
  • I made a card in the shape of an inverted V (like a name sign used in meetings) and wrote “koerauoyawE” on it with a colored sketch pen. This was the message “Eva you are ok” written backwards as one word, so that only she could decipher the hidden message. Whenever her boss made a statement putting her down, she looked at this card lying on her desk, reminding her she was OK and it was her boss who had the bug (problem). Looking at this message helped her shake off the negative messages about her that her boss was trying to inject into her mind. Her coworkers saw the card and asked what was the meaning of that word. She quietly smiled in reply.
  • I asked her if she had any plants or flowers on her desk or around her, to look at and care for, as her own. She said her boss did not like any such things. I said this is a very good chance to assert her right by bringing some flowers from her garden or buy a small plant in a pot and keep it on her desk. She followed these suggestions.
  • She heard western classical music being played in our office when she came to the classes. She remarked that it was very calming whereas the music channel in her office radio blared hard drum sounds and disturbed her as well as the patients sitting in the waiting room. I asked her to change the station to classical music. She was not sure he would allow it but she made the change anyway without his noticing it, to her great relief. Listening to this soothing music all the time also contributed to reducing her stress.

(3) A spiritual teacher said that the meditative techniques like ‘Focusing on breathing’ do not eliminate the problems which are a part of life. But they help us manage them without getting distressed. He said  “You can’t avoid the big waves coming at you. But you can use the meditative techniques as a surf board and ride over the waves”.

(4) Her boss was throwing the blame (bug) at her and she now learned how to throw it back at him, instead of getting infected by that bug. She protected herself from being infected by the blaming disease that her boss was suffering from.

(5) Six different modes of ‘Focusing on breathing’

(6) Seminars and classes 

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