Meditation, Mindfulness & Insight1 Introduction Meditation, Mindfulness & Insight Ancient Wisdom For the Modern World For the Spires CHAUTAUQUA Instructor - Stanley Merrill

Meditation, Mindfulness & Insight2 Motivation for Class Motivation was Medicinal Sleep at Night Anxiety on the Job Tibetan Buddhism Wanted to help others Approaches for Americans MBSR – Insight Meditation MBCT – Cognitive Therapy and Meditation Houston Jung Center Depth psychology Understanding of why we do the things that we do Zen Center – Cheri Huber

Meditation, Mindfulness & Insight3 Agenda Why Meditate What is the problem it addresses? What is meditation How do I do it. Techniques Meditation Practices Yoga – not covered today Diaphragmatic Breathing Body Scan Mindfulness Insight - Philosophy of Meditation / Higher truths What do I do next?

Meditation, Mindfulness & Insight4 Why Meditate Negative Circumstances Personal History Complexes Expectations Emotions Anxiety Fear Thoughts Dramatization Woe is Me! Blame! It’s over! Negative Actions Physiological Heart Rate Blood Pressure

Meditation, Mindfulness & Insight5 Bodily Sensations Body Chemistry Thoughts - The Drama Emotions Circumstances Neurotic Suffering Unnecessary Suffering When problems arise we need to be calm and clear! Neurotic Suffering is in our minds. If we are in charge of our minds we are in control of Neurotic suffering!

Meditation, Mindfulness & Insight6 The problem is Stress Life becomes a juggling act with work, family, job. Any change can throw us off balance.

Meditation, Mindfulness & Insight7 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 is the “medicine” for stress without side effects.

Meditation, Mindfulness & Insight8 Solutions Different approaches fit different people. Solutions are complementary. Negative Circumstances Personal History Complexes Expectations Emotions Anxiety Fear Thoughts Dramatization Woe is Me! Blame! It’s over! Negative Actions Physiological Heart Rate Blood Pressure Drugs Cognitive Therapy Depth Psychology Meditation

Meditation, Mindfulness & Insight9 What is Meditation Single Point of Focus – Present Moment Openness / Non Judgmental Acceptance of things we can not change. Avoid cognitive dramatizations / condemnations. Compassion for ourselves and others Awareness Cultivating the “Observer” Aware that you are aware. Intentionality Insight Observing our instinctive responses and their inevitable consequences Are our reactions constructive?

Meditation, Mindfulness & Insight10 To break the cycle We need the skills cultivated by meditation Awareness / Consciousness Step back and question our own thoughts and psychological state. Cultivate the “Observer” The 10,000 year old wisdom that is within us. Insight Psychological Practical Are my actions constructive? Mental Discipline

Meditation, Mindfulness & Insight11 Meditation Posture Regardless of whether you are on a chair or are sitting on a pillow Eyes closed Back Straight Head slightly down Mouth slightly open tongue on roof of mouth Hands on thighs or may use hand mudras

Meditation, Mindfulness & Insight12 Guided Meditation Diaphragmatic Breathing Close your eyes Tense and release foot – calves – thighs torso 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.

Meditation, Mindfulness & Insight13 Diaphragmatic Breathing Opportunities to practice Take advantage of any seconds and minutes you have! When get up in the morning or going to sleep Before or after each activity Meals Tasks While waiting for anything Red lights Shopping lines During the commercials when we are watching TV Most Powerful and Simple and practical of all the meditations you will learn. For people who do NOT have time for formal meditation practice there are always “gaps” in a busy work day that allow for Diaphragmatic Breathing.

Meditation, Mindfulness & Insight14 History Meditation was not taken seriously Naval Gazing – Dropping out Your father and I want you to know that we are behind you 100% should you decide to go back to being a dope addict.

Meditation, Mindfulness & Insight15 Scientific approach to stress reduction Mindfulness Based Stress Reduction MBSR University of Massachusetts Medical School Jon Kabat-Zinn Program started 27 years ago Based on ancient meditation techniques Modified for Americans - Non Sectarian Physicians referred patients When modern medicine failed The pain and stress from the physical ailments Significant and measured results Improved sleep, calmness, clarity and physiological changes and sense of well being

Meditation, Mindfulness & Insight16 Body Scan Can help you go to sleep and sleep soundly Can be done lying down If comfortable do it on the floor. In some cases it can help relieve pain Change the point of focus away from the pain so that you don’t notice it as much Focus on the pain – may see it as sensation without judgment Cultivates sensitivity to your body’s warning signals Anxiety – shows up in breathing and tightness of the chest

Meditation, Mindfulness & Insight17 Guided Body Scan Close your eyes posture, back, head, hands, tongue, feet Bell Ring Bell. May all beings have-Relax feet-Sit in an erect and dignified posture, Move focus of your attention to your breath, On the in breath focus on, On the out breath focus on -You are in a nurturing environment Gently move the focus of your awareness to your toes Feel the sensation, hot, cold, tingling, nothing Now Gently move … feet, calves, thighs, back, chest, hands, arms, If your mind wanders…. Nothing to do, nothing to become Is there any pain… Relax, Be kind to yourself Move focus of your attention to your breath, Be here now. This is it. This moment. This experience of presence and calm. On the in breath focus on, On the out breath focus on Keep eyes closed, bell, move fingers toes, Maintain your awareness.

Meditation, Mindfulness & Insight18 Body Scan – your psychological thermometer Important! Emotional trauma gets stored somatically. Example tightness in your chest, fast breathing Becoming aware of your body is becoming aware of your mental state. Your body can tell you when your emotional state has changed and it might help to address the situation as best you can rather than suppressing it Use the body scan throughout the day to check on your emotional temperature

Meditation, Mindfulness & Insight19 Mindfulness The goal of meditation is to develop the discipline to be mindful. Mindfulness is applying the meditation discipline to moment to moment awareness Process Constant Awareness Are you in the present moment? Focus on present moment experience Intentionality What is supportive vs. destructive Where do you want to put your focus? Relaxation Clarity Insight Equanimity in spite of negative circumstances is the goal Coming to terms, Balance, Clarity, Acceptance, Insight

Meditation, Mindfulness & Insight20 Stages of Meditation Intellectual Understanding – Improved Insight –Self Help Slowing the heart rate, relaxing improves your ability to thing rationally not emotionally More relaxed when problems arise Come up with effective solutions to the inevitable process of life Transcendent Wisdom No longer an intellectual rational process you just feel happy to be alive. Sense of gratitude, humility and joy Internal force is guiding you

Meditation, Mindfulness & Insight21 The Problem in more detail What triggers Anxiety? 5 year old Child Situation: Don’t have my blanky Thoughts: I am not safe? Reaction: Tears – temper tantrum Teenager Situation: My boyfriend left me. Thoughts: I will never be loved. Reaction: Thoughts of suicide Adult Situation: Lost my job. Thoughts: I am a failure. Reaction: Depression What do parents do when a 5 year old throws a tantrum? What helps Teenagers and Adults survive personal tragedy? Is there some perspective - “Higher Truth” - that we can have that helps us transcend the legitimate serious problems we face?

Meditation, Mindfulness & Insight22 The Philosophy Truths about The Higher Truths Not all “Truth’s” apply to all situations. Frequently - others are not interested in hearing about our “higher truth’s” Even when we see the “higher truth” it is difficult to change our physiological responses.

Meditation, Mindfulness & Insight23 Philosophy Higher truths Acceptance of things we can not change. Forgiveness and Compassion - For ourselves and others. Spirituality - Gratitude, Humility and Joy Psychological Insight It’s never about what it’s about! Complexity and ambiguity – The world is not black and white. Projection – Externalization (our weaknesses are projected on to others) It is easier to blame and condemn) then it is to take responsibility Focus your energy on this very precious moment Thoughts of the past are future distract us from the wonder of this special moment. Don’t take things personally We are NOT the center of the universe. See our problems from a more universal perspective The Practical -- Are our actions / reactions constructive?

Meditation, Mindfulness & Insight24 What next Daily Meditation Practice Amount and frequency Less than the point of frustration. Enough that you are really challenging yourself. Diaphragmatic Breathing throughout the day Body Scan – at Night 10 – 15 minute of Body Scan – suggested Guided Meditations Jon Kabat-Zinn BeingMindful.com Books Cheri Huber Jon Kabat-Zin

Meditation, Mindfulness & Insight25 What Next - continued Download this handout and guided meditations Instructions for the website. Register If you want to get s about future meditation classes Use the following to get the PowerPoint presentations Login ID: mindfulness Password: insight1 Free Classes at West University Center Sometime this summer Classes at the Jung Center Meditation Mindfulness and Insight Six Weeks - Thursdays from 5:45 PM to 7:15 PM February 11 th through March 18 th, 2010 Call the Jung Center to register at

Meditation, Mindfulness & Insight26 Agenda - Summary Why Meditate What is the problem it addresses? What is meditation and how do I do it. Techniques Meditation Practices Yoga Diaphragmatic Breathing Body Scan Mindfulness Insight - Philosophy of Meditation / Higher truths What do I do next?

Meditation, Mindfulness & Insight27 Questions