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Just Enough (30 min)

This class is taught by:

Farhan Qureshi

Farhan comes to Just Meditate with an extensive background in meditation with a special interest in the pragmatic value of the theta and alpha brain states. He has taken numerous courses and participated in many retreats ranging from Vipassana Meditation, Mindfulness Based Stress Reduction Transcendental Meditation, Loving Kindness Meditation and is also certified in Hypnotherapy and Reiki (Master-Teacher). Farhan's goal is to target the meditative state as a means to progress and develop the brain. Farhan has worked in Mental Health for ten years during which time he has incorporated many Mindfulness techniques. In addition, Farhan has taught Mindfulness at Johns Hopkins University and at Elev8 in Baltimore.

Tim Baker

Tim comes to Just Meditate from Los Angeles, where he mainly studied the Theravada tradition with Noah Levine since 2010. Tim completed a two year facilitator training program with George Hass and Joanna Harper through Against The Stream Buddhist Meditation Society in Los Angeles and has also been involved with Pioneer Valley Insight in Western Massachusetts.
Tim is an addiction specialist, holds a CADAC I, and has brought meditation groups into rehabs in the Los Angeles area. Tim’s path into the dharma started like most, through some sort of dissatisfaction and suffering. Finding insight meditation and Buddhism was a life changing experience, which immediately started to transform his life. Having a daily practice as well as having intensive retreat practice Tim has gained insights into the causes of his suffering how these insights and practices can support him in this often stressful and overwhelming life.

Karen Bralove

Karen Bralove is a certified Yoga instructor, Level II Reiki practitioner and native Washingtonian. Her first experience with meditation was TM, Transcendental Meditation, in the early 1970's. She has been teaching Yoga and meditation for 20 years in in the DC area, Los Angeles, and Italy.
She is a graduate of The Holton-Arms School and Vassar College. Her previous career was acting, and she taught drama at Sidwell Friends School for 24 years, where she met Amy Thaler, the Just Meditate Founder, as a middle school student! She looks forward to sharing her experience and "sitting" and breathing with this new community in Bethesda.

Amy Thaler

Amy, our Founder and CEO, brings more than 30 years of corporate, entrepreneurial and non-profit experience to Just Meditate.

She holds an undergraduate degree in Physical Education from Ithaca College and an MBA from USC’s Marshall School of Business.  Amy has held diverse positions including General Manager of Ceremony Operations for the Olympic Winter Games of 2002, CEO of the YMCA Tauranga in New Zealand, COO of Caerus Associates (a government R&D contractor), Vice President of Administration of an enterprise software company, Arthur Andersen Business Consultant, and founder of Knead a Massage Inc. (www.kneadamassage.com), a successful affordable massage studio which was acquired in its second year of operations.

She is also a volunteer puppy raiser for Guiding Eyes for the Blind and is awaiting the arrival of her 14th puppy. Amy, a native Washingtonian, lives in Bethesda with her daughter Blythe, their cat Latte, and their career change dog Nexus.

Patricia Ullman

Patricia is a senior teacher and meditation instructor in the Tibetan Buddhist and Shambhala traditions, having studied and practiced for over forty years under the guidance of some of the most renown teachers of our day. She has led workshops and retreats throughout Europe and North America for children, professionals, students and adults, from beginners to advanced practitioners of meditation and mindfulness in everyday life. Through these simple yet profound practices, people of all ages and backgrounds can gain confidence in their own innate intelligence and worth and lead more full, productive and compassionate lives.

Patricia holds a J.D. degree and has spent her professional life in law, mediation, restorative justice, and non-profit leadership. She brings mindfulness techniques into these fields as part of the natural process of transforming organizational culture and working with conflict. She works with private clients and groups who wish to gain tools for improving the quality of their lives, work, and relationships with others.

Sumir Rawal

Born in India and raised in Southern California, Sumir began his meditation practice at the age of five under the instruction of his mother, who wanted to ensure that he embraced his heritage. His practice remained quietly personal until 2004, when he embarked on an eight year journey of discovery and education. After being certified in Fire-Walking and Breath Work in California, Sumir began developing unique workshops on overcoming fear and leading men's groups. He has led all of these classes as well as meditation classes across the United States, India, the UK and Germany, enlightening thousands of seekers. Sumir believes in the value of continuing to expand his consciousness and has learned from masters from around the world. One of his strengths is his ability to take esoteric knowledge from the East and deliver it with a language that is clear and accessible to those in the West.

Ofosu Jones-Quartey

Ofosu Jones-Quartey has been practicing meditation since 1999. He studied under Bhante Buddharakkhita in the Burmese style of vipassana.

Ofosu has taught with with the Insight Meditation Community of Washington (IMCW) since 2004 as well as working with Minds, Incorporated to bring mindfulness practice to schools, working with students directly in the classroom since 2014.


An accomplished musician, Ofosu also performs both domestically and internationally as a Hip Hop and Electronic Music artist. His writings on how he incorporates his Buddhist philosophy into his secular music have been published by Mahachulalongkorn University in Ayutthaya, Thailand. He currently lives in the Washington, DC area with his wife and their four children.

Chris Montone

Chris Montone, was trained in meditation within the Shambhala Buddhist community, where he has served since 2003 as a Buddhist teacher, meditation instructor, and Head of Education (2002-2005). He has also served as Executive Director of both the Washington, DC Shambhala Center and Shambhala’s regional headquarters in Europe. Chris has studied closely with Shambhala’s lineage holder, Sakyong Mipham, since 2002 and brings an uplifted, non-jargon style to his workshops and sessions. As a lifelong leader, Chris brings his meditation training to bear in working with the challenges of leadership by developing practices to support leaders through contemplative exercises that build confidence, encourage genuineness, and foster connection.
Chris is the founder of Ennoble, LLC, a company that serves to ennoble spirit, enable leadership, and foster sane and healthy community. In this capacity he works with government clients, organizations, and individuals to develop personal, interpersonal, and professional skills that ennoble life and society
Our signature class abbreviated to 30 minutes. Push pause at the door, Just Meditate for 30, and go about your day. Whether it’s setting your mind for the day ahead or settling down before you go back to work or home, this class is the perfect way to clear your head, take a breath and come out feeling just right. It’s, well, just enough.

Upcoming classes:

  • Sat Jun 24 5:30 pm - 6:00 pm with Farhan Qureshi
  • Mon Jun 26 12:15 pm - 12:45 pm with Tim Baker
  • Mon Jun 26 6:00 pm - 6:30 pm with Karen Bralove
  • Tue Jun 27 12:15 pm - 12:45 pm with Amy Thaler
  • Tue Jun 27 6:00 pm - 6:30 pm with Patricia Ullman
  • Wed Jun 28 12:15 pm - 12:45 pm with Karen Bralove
  • Wed Jun 28 6:00 pm - 6:30 pm with Sumir Rawal
  • Thu Jun 29 12:15 pm - 12:45 pm with Ofosu Jones-Quartey
  • Thu Jun 29 6:00 pm - 6:30 pm with Sumir Rawal
  • Fri Jun 30 12:15 pm - 12:45 pm with Chris Montone
  • Fri Jun 30 6:00 pm - 6:30 pm with Farhan Qureshi
  • Sat Jul 01 5:30 pm - 6:00 pm with Farhan Qureshi
  • Mon Jul 03 12:15 pm - 12:45 pm with Chris Montone
  • Mon Jul 03 6:00 pm - 6:30 pm with Karen Bralove