Download - Meditation, Mindfulness & Insight1 Introduction Meditation Letting Go / Acceptance / Mantras Session 2 Body Scan Meditation Acceptance / Letting go / Non

Meditation, Mindfulness & Insight

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Introduction Meditation

Letting Go / Acceptance / MantrasSession 2

Body Scan MeditationAcceptance / Letting go / Non Judgmental


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Guided MeditationDiaphragmatic Breathing

Close your eyes Bell – Dedication – May all beings have happiness… Body Position Erect and

dignified posture Listen first and the do it Breathing

Breath in slowly First from the stomach Second from the rib cage Breath out slowly First from the rib cage Second from the stomach Focus your attention on the bodily sensations - Stomach and rib cages rising - Notice the

skin stretching Notice the air coming through your nostrils

Now begin with your breathing Quality of awareness open and non judging Constantly be aware of the body sensations of breathing in and breathing out Breath naturally - Your mind will wander but gently bring attention back to your

breath Non judgmentally – be kind to yourself – it is a life long process doesn’t expect to

be perfect in a day, week, month or year. This is it! You are in this moment. No regrets of the pass or fear of the future.

You are here now. Eyes closed – ring bell – Move your toes, fingers, gently stretch out, open your

eyes. Bring the calm awareness back into each and every moment of this day.


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The impacts of stress

Fight or flight response triggered constantly Produces adrenaline

Scientific studies show that prolonged stress Heart rate and blood pressure increase Impacts our sleep Negative impacts to the immune system Decrease in the ability to concentrate and think

clearly Increases aging Clogs arteries

Meditation / Mindfulness is the “medicine” for stress without side effects.


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What is Non Judgmental

awareness? There is a doer and an observer

Observer is a an objective perspective Gives the time for insight before reaction - Diffuses anger When you are questioning your own anger it is different

than being driven by it. Non Judgmental

Many things are not the way we want them but we if we don’t respond appropriately we can make those situations worse.

Avoiding magnification or dramatization Not playing the role of victim, “woe is me”

Ability to focus on solutions and supportive actions Not getting angry and thinking of revenge

Intentionality Not reacting out of instinct and behavior patterns

By this definition most people are unaware for most of their lives.


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Mindfulness vs. Meditation Common

Focus, intentionality, awareness, present moment, concentration, discipline

Non Judgmental Differences

Meditation protected environment Controlled posture Point of concentration “artificial”

Mindfulness Point of concentration is the present moment experience,

breathing, reading, driving, eating Mindfulness is the goal, meditation develops the skills

needed Being present to each and every moment


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Why Awareness is CriticalThe second arrow -

reactivity

UnwantedCircumstances

Dramatization

FearAnxietyAnger

ImpulsiveResponse

Example First Arrow

Severe back pain Second Arrow

Anger, Rumination and Depression

Neglect the family After Meditation

The back still hurt Able to find joy in some

activities, less focused on the pain, physical and psychological


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Modern Description of Non Judgmental

Awareness If you can keep your head when all about you Are losing theirs and blaming it on you; If you can trust yourself when all men doubt

you, But make allowance for their doubting too; . . . If you can meet with Triumph and Disaster And treat those two impostors just the same . Yours is the Earth and everything that's in it.

….Rudyard Kipling


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Competing Forces Within Us! Conditioned Self

Instinctual Reactive Ego Center Wounded

Observer / Wise old man Non Judgmental Many Forms

Spiritual – Jesus – Buddha – G-d Psychological – Depth Psychology – Cognitive

Theory Self Help – Anthony Robbins


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Big Difference!

Being aware of and observing negative emotions is Different from being controlled by them!

The practice of meditation is an exercise that constantly builds the awareness / observer within us.


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Important points The goal is the path

The path is non judgmental awareness The goal is non judgmental awareness It is a never ending process

The wise observer is never judgmental it is just pure awareness.

Common Trap To be judgmental about the fact that you are not

aware or are being judgmental We just developed another set of conditionings to be

frustrated about. Our challenge is to accept our own humanity,

our own clay feet.


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Everyone thinks of changing the world, but no one thinks of changing himself.- Leo Tolstoy


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The importance of awareness

NegativeCircumstance

NonJudgmental

Forgiveness

InsightClarity

Psychology

CompassionAwareness/Mindfulness

Equanimity

Acceptance

InspirationSacred

StrategicActions


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The Process

Monkey Mind – Constant thoughts of fear and anxiety

Recover from big things more quickly

See a broader perspective when big things hit

Change your reactions to small things

Awareness of the monkey mind and habitual reactivity

Life is more calm and serene

Others treat you better

Become a calming influence to others


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Review Homework Diaphragmatic breathing morning and night

comments on experience today or during the week? Were there times when you used

diaphragmatic breathing during the day? Did it help?

Were you able to notice the “Drama” or the “Suffering” you had when negative events occurred?

Did you do any activities mindfully? What was your experience?

Anyone have longer meditations


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Mantras

A meditation to do when you can’t seem to concentrate!!! Choose a mantra that fits your beliefs and needs. Christian

Hail Mary Mother … Ma ra na tha -- Aramaic for our lord has come Casting all your cares on Him, for He cares for you. - Peter 5:7

Thich Nhat Hahn Stop, calm, rest heal

American English Loves sunshine heals the universe

Buddhist Om mani padme hum - shower the world with love and

compassion You will need to pick one for today's meditation Please let me know if you have a mantra to add.


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Guidelines for mantras Particularly useful if you are very agitated and

having trouble with other meditations. See how you feel if you say them out loud or

mouthed the words. Choose whatever is best for you

Fill your mind with all three points of focus! As best you can visualize a loving image above your

head Visualize the light coming in while you say the mantra. Observe the bodily sensation as love flows through

your body Notice that you can experience a shift in

attitude of being loved of loving and caring for others.


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Mantras continued Keep doing the mantras even if you do not feel that

they are helping. You may still be over run with thoughts It will make the next meditation easier

What happens At some point the thoughts will slow down At some point the mind will be numb At some point you will start saying the mantra

spontaneously during the day If you do mantras for a long period of time focusing

during meditations will be much easier and the relaxation more powerful.

Powerful medicine for stopping rumination which is a key indicator to recurring depression.


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Personal Experience Mantras were the only meditation that worked

for me in severe times of stress. Found mantras had a sedative effect more

powerful than drugs with less side effects. The meditation itself seems to alter your body

chemistry and your attitudes in a powerful and supportive way.

After many hours of a mantra I felt a spontaneous sense of gratitude and humility

Mantras can inspire a sense of spirituality You can experience of a profound sense of peace. Labeling the feeling diminishes it.


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Guided MeditationMantra

Close your eyes Bell – Dedication – May all beings have happiness…

Body Position Erect and dignified posture – head tilted down – hands on thighs – back straight – tongue roof of mouth

Do diaphragmatic breathing on the in breath expand the stomach and then the lungs. On the out breath have the chest go down and then the stomach

Visualize something that represents unconditional love, light, love flow, all of the body.

On the in breath breathe in light and love. On the out breath – compassion If your mind should wander gently bring the focus of your

attention back to your breath. Choose any mantra you wish. For this guided meditation

I will use a mantra by Thich Nhat Hahn – Stop, Calm, Rest Heal


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Mantra continued On the in breath say to yourself “Stop” and imagine that all of the anxieties, fears

and worries of your day have stopped. On the out breath say to yourself “Calm” and imagine that a wave of peace, serenity

and calmness is flowing through your body. On the in breath say to yourself “Rest” and imagine that you are like a leaf floating

to the ground for a gentle rest. On the out breath say to yourself “Heal” and imagine that all of the wounds and

illness both physically and psychologically are healed and you feel whole empowered and well.

Continue with this practice on your own. Breath slowly and deeply. Now begin with your breathing Quality of awareness open and non judging Repeat the instructions Non judgmentally – be kind to yourself – it is a life long process doesn’t expect to be

perfect in a day, week, month or year. Change the pace of the mantra so that you are repeating the whole mantra on each

in breath and each out breath. Breath naturally - Your mind will wander but gently bring attention back to your

breath This is it! You are in this moment. No regrets of the pass or fear of the future. You

are here now. Eyes closed – ring bell – Move your toes, fingers, gently stretch out, open your eyes.


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Questions or comments


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Play – Rabbit Hole Child is killed by a driver – great Loss Everyone felt guilty

Mother was on the phone talking to aunt Father left the gate unlocked The aunt called the mother The driver who hit the child

Dealing with the loss Everyone handled it differently

Great loss Feel responsible then you have guilt Don’t feel responsible then you will feel anger.


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Class Discussion What are the natural reactions to loss?

What are the different ways have you seen others handle great loss?

How have you responded to great loss? How do people overcome loss?

How long does it take? How long should it take? What do people do that is constructive? What do people do that is destructive.

What can / should you do / say to others that have losses?


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Dealing with loss Steps we all must go through

Denial Anger Guilt Grieving

Things that can help Facing the magnitude squarely and talking about it. Accepting the fact that it will take time to absorb the pain and

move forward Support Groups Meditation Forgiveness to self or others Honoring the loss

Use the pain to inspire positive actions - Michael Fox Foundation Focus energy in other areas


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Powerful teachings

Sometimes the things that sound the craziest are sometimes the most powerful and profound teachings! Letting Go – Non Judgmental


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The milk has spilledand you accept it with equanimity and deal with it constructively.

The milk has spilled and you are sad

Either way the milk has spilled

…. Taken from a book by Cheri Huber

The milk has spilled


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Parkinson’s patients comments

I could not have been able to live my life without being able to accept my disease. I was absolutely miserable until I accepted my situation and could move on with my life.

However, I had to go through grieving and anger first. It took time.

Once I accepted my situation I also was able to face it more squarely and push the boundaries:

I tried doing things like playing tennis and the piano and was able to enjoy them because I accepted the limitations and didn’t expect those experiences to be the same as before I had Parkinson’s.


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Letting Go / Acceptance / Coming to terms

What it is Letting go of things that can’t be changed in this moment Equanimity

An experience of having peace with the situation. Letting go of destructive reactions out of anger, hatred and jealousy

Not letting the situation trigger self-defeating behavior Honoring the fact that it takes time to heal

It is not Denying ones need to grieve Suppressing either anger or guilt Giving up on improvement. Failing to react in emergencies. Saying things are OK while you are emotionally charged. Becoming the door mat of the world.

In spite of negative circumstances keeping a balance and calm but not diminishing the gravity of the situation


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St. Francis – Serenity Prayer

G-d grant me The serenity to accept the things that

I can not change. The courage to change the things that

I can The wisdom to know the difference.


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Suffering – your thoughts? Is suffering optional? If it is optional is this insight

Obvious Helpful

Do you have thought patterns that cause you to suffer?

Have you ever tried to stop those thought patterns?

Is there some good reason for keeping those thought patterns?

Download - Meditation, Mindfulness & Insight1 Introduction Meditation Letting Go / Acceptance / Mantras Session 2 Body Scan Meditation Acceptance / Letting go / Non

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