1. Introduction Meditation Letting Go / Acceptance / Mantras
Session 2
Body Scan Meditation
Acceptance / Letting go / Non Judgmental
Welcome back
I hope that you had a good week
Beginning of a meditation practice
No free raisins today…
For today’s session we will review last weeks class, do another guided meditation on body scan - review the homework assignment
Learn a new meditation – body scan which is good for sleeping
Philosophy of Acceptance or letting go
Raisins – container – spoon
Pillows to demonstrate sitting posture
Class handouts
Guided Meditation CDs
Notes
Name tags
Library books
Kleenex
My own serenity
Tape recorder
Ask permission to tape it
Let people know that they can have copies
I can delete an part you don’t want on the cd
Meditation, Mindfulness & Insight

2. Guided Meditation Diaphragmatic 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.
Bring script
Meditation, Mindfulness & Insight

3. Meditation, Mindfulness & Insight
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.
The physiological impact of stress is horrible.
The fight or flight response which is critical when a tiger is chasing your is triggered all day long messing up your whole physiological system.
The results of stress are dramatic and it needed to be address by the scientific medical community
Meditation, Mindfulness & Insight

4. 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.
Awareness
Observer – another consciousness guiding us – clearer view - We are really talking to ourselves not being instinctive and reactive
The emotions don’t carry us away – we can observe what we are doing
Intentionality - We know what we are doing and why we are doing it
Focus – avoiding being caught by thoughts of in the past or future
We can bring ourselves back to the moment
We are meditating so that we can live our lives consciously with awareness which is mindfully
Meditation, Mindfulness & Insight

5. 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
I have called this a meditation class and I will talk about mindfulness a lot. I want to explain the relationship
Much harder keep the focus in the world
Helps us engage in our current lives, living it more fully, not escaping but being here to what is present.
Meditation, Mindfulness & Insight

6. Why Awareness is Critical The second arrow - reactivity
Unwanted
Circumstances
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
Impulsive
Response
Dramatization
Fear
Anxiety
Anger
Meditation, Mindfulness & Insight

7. 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
This stuff has been happening throughout eternity!
Meditation, Mindfulness & Insight

8. 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
Meditation, Mindfulness & Insight

9. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

10. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

11. Meditation, Mindfulness & Insight
Everyone thinks of changing the world, but no one thinks of changing himself. - Leo Tolstoy
Meditation, Mindfulness & Insight

12. The importance of awareness
Forgiveness
Inspiration
Sacred
Non
Judgmental
Negative
Circumstance
Awareness/
Mindfulness
Compassion
Equanimity
Acceptance
Insight
Clarity
Psychology
Strategic
Actions
Meditation, Mindfulness & Insight

13. The Process Life is more calm and serene Others treat you better
Become a calming influence to others
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
Monkey Mind – Constant thoughts of fear and anxiety
Meditation, Mindfulness & Insight

14. Meditation, Mindfulness & Insight
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
10 minute guided diaphragmatic breathing meditation
Before going to sleep
After waking up
Extra Credit
Slowly build up this week from 10 minutes to 40 minutes
MBSR program at UMASS Medical school starts out with 40 minutes once a day.
During the day, between activities or when you are waiting try to take several diaphragmatic breaths as many times as you can
Take one activity each day and do it mindfully
Be aware of what you are doing
Observe if your mind wanders
Observe what emotions arise if any
When you have negative emotions – fear, anger, jealousy
Observe carefully your physical state
Are you breathing slowly
Are your muscles tense?
What are the thoughts that you are thinking?
Can you tell the emotional difference between being angry and being aware that you are angry?
Are there any times during the day where you take small things and create drama about it?
Are there times during the day when you are judgmental?
Meditation, Mindfulness & Insight

15. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

16. 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.
Meditation, Mindfulness & Insight

17. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

18. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

19. Guided Meditation Mantra
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
Bring script
Meditation, Mindfulness & Insight

20. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

21. Meditation, Mindfulness & Insight
Questions or comments
Meditation, Mindfulness & Insight

22. Meditation, Mindfulness & Insight
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.
Meditation, Mindfulness & Insight

23. Meditation, Mindfulness & Insight
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?
Meditation, Mindfulness & Insight

24. Meditation, Mindfulness & Insight
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
Meditation, Mindfulness & Insight

25. Meditation, Mindfulness & Insight
Powerful teachings
Sometimes the things that sound the craziest are sometimes the most powerful and profound teachings!
Letting Go – Non Judgmental
Meditation, Mindfulness & Insight

26. The milk has spilled Either way the milk has spilled
and you accept it with equanimity and deal with it constructively.
Meditation cultivates the mental disciplin
Story of Anam Thubten Rinpoche – when he was going through a
The milk has spilled and you are sad
Either way the milk has spilled
…. Taken from a book by Cheri Huber
Meditation, Mindfulness & Insight

27. 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.
Meditation, Mindfulness & Insight

28. 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
Imagine what life would be like if you Non preference awareness
Meditation, Mindfulness & Insight

29. 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.
Meditation, Mindfulness & Insight

30. 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?
Meditation, Mindfulness & Insight