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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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