1. Meditation, Mindfulness & Insight1 Introduction Meditation, Mindfulness & Insight Ancient Wisdom For the Modern World Session 1 The basics of meditation Instructor - Stanley Merrill

2. Meditation, Mindfulness & Insight2 Foundation for class Meditation and Psychology The meditation techniques and philosophy have made a profound impact to my life. Tibetan – Powerful inspirational meditation techniques Tantric practices – changing attitudes -- Compassion, Mantras, visualizations Wanted to teach, but Tibetan practices not designed for Americans Mindfulness Based Stress Reduction Meditation as a technique to deal with stress in an integrative medicine MBSR teacher training program Mindfulness / Awareness / Body Scan / Diaphragmatic Breathing Houston Jung Center Provided clarity into why we behave the way we do. Zen Teachers Cheri Huber – Living Compassion Analytical step by step process to lead to insight difuse negative energy Clear, precise, effective psychological insights combined with meditation Teaching Experience Brighton Gardens Nursing Home Houston Area Parkinson Society Jung Center

3. Meditation, Mindfulness & Insight3 Goals: Motivational Know the benefits so that you will want to meditate Practical You will be changing the way you perceive and act Understandable Not esoteric or theoretical How and why meditation accomplishes what it does. Non Sectarian Psychological insights not religious beliefs Meditation as an exercise that impacts our psychology and physiology Set Reasonable Expectations Long slow never ending process Immediate positive changes

4. Meditation, Mindfulness & Insight4 Brief Introductions Name Experience in Meditation What you wanted from the class Hobbies or interests Profession Any or all of the above!

5. Meditation, Mindfulness & Insight5 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.

6. Meditation, Mindfulness & Insight6 Meditation is a science! Meditation - New age mumbo jumbo? Not for millions of Americans who meditate for health and well being

7. Meditation, Mindfulness & Insight7 The problem is Stress Life becomes a juggling act with work, family, job. Any change can throw us off balance.

8. Meditation, Mindfulness & Insight8 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.

9. Meditation, Mindfulness & Insight9 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 MBSR is the foundation used for this class

10. Meditation, Mindfulness & Insight10 Scientific approach to depression Mindfulness Based Cognitive Therapy Depression is an epidemic Cognitive Therapy – standard treatment Questioning our own thoughts. Are the valid? Are they helpful? Segal, Williams, Teasdale leaders in Cognitive Theory Needed a group treatment approaches Rumination key indicator of recurring depression Merged MBSR approach with Cognitive Therapy Scientifically shown to be helpful in decreasing the reoccurrence of depression

11. Meditation, Mindfulness & Insight11 The trend Merging Psychology and Meditation Psychologists using Meditation techniques Segal et al Mindfulness Based Cognitive Theory Psychologists using breathing techniques to calm patients Meditation experts using Psychological frameworks Cheri Huber – Living Compassion Namkai Norbu – describing socialization process

12. Meditation, Mindfulness & Insight12 Mindfulness and Meditation Exercises

13. Meditation, Mindfulness & Insight13 Strange Object Exercise Look at these objects with new eyes

14. Meditation, Mindfulness & Insight14 Questions What was your direct experience? What did you see, smell, taste, feel Were you surprised by anything? Did the exercise inspire you to want to do any things differently? What were the differences between this and your normal eating experience?

15. Meditation, Mindfulness & Insight15 Common Observations Slowing down and paying attention changes the experience Unconscious -- We are often lost in thought, on autopilot most of the time and not really experiencing what is happening When you focus, you notice things you weren’t normally aware of The mind can easily wander Mindfulness can have a calming effect

16. Meditation, Mindfulness & Insight16 Mindfulness Awareness – Fully Conscious you are conscious of what you are doing There is an observer that is you seeing yourself Non Judgmental – No Drama! Equanimity In the present moment Continually Bringing the focus back to this moment Doing one thing at a time Attention Single point of focus Intentionality You choose the point of focus Beginners mind Look at everything with fresh eyes

17. Meditation, Mindfulness & Insight17 Mindfulness vs. Meditation Common Focus, intentionality, awareness, present moment, concentration, discipline Differences Meditation protected environment Controlled posture Mindfulness can be done during every waking moment Mindfulness is the goal, meditation develops the skills needed Being present to each and every moment

18. Meditation, Mindfulness & Insight18 Sitting Meditation Postures Hand posture - Gyan Mudra Fingers of thumb and index finger touch Receptive to external energy Wholeness of a circle Circle of life Imparts happiness, the intellect develops, memory is sharpened.

19. Meditation, Mindfulness & Insight19 Meditation Postures 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

20. Meditation, Mindfulness & Insight20 Postures continued Sitting on a chair Use a pillow between your back and the chair to keep your back straight Feet flat on the floor Sitting on the floor To increase comfort Sit on a pillow Put pillows between your knees and feet Take Yoga Training Preferred method BUT -- Don’t do it if you feel pain Lying Down Good for body scan meditation particularly if you want to lie down. Whatever is comfortable for you!

21. Meditation, Mindfulness & Insight21 Why Postures are important an experiment Posture 1 Slouched in chair, fist clenched, scowl on face, all muscles tightened Posture 2 Back straight, feet on floor, gyan mudra, relax head, chest, feet, legs Just sitting up straight can increase your ability to focus and change your state of mind Maintaining that posture takes discipline and awareness Mind body connection Breathing slowly changes attitude Attitude can change your postures

22. Meditation, Mindfulness & Insight22 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.

23. Meditation, Mindfulness & Insight23 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.

24. Meditation, Mindfulness & Insight24 Questions What did you experience? Anyone able to feel the air coming in through the nostrils? How did you feel afterwards? More relaxed? Able to think more clearly? Did your mind wander? Were you aware of wandering while you were wandering? If you can’t control the mind who or what is causing it to wander

25. Meditation, Mindfulness & Insight25 What is 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 Intentionality Not reacting out of instinct and behavior patterns Conscious Aware of the consequences of what you say and do It is a discipline that takes time to develop and meditation cultivates it. By this definition most people are unaware for most of their lives.

26. Meditation, Mindfulness & Insight26 Competing Forces Within Conditioned Self Instinctual Reactive Ego Center Wounded Observer / Wise old man Non Judgmental Spiritual Perspective – broader view of life

27. Meditation, Mindfulness & Insight27 Conditioned Self - Symptoms Judgmental of self and others Condemning Over Simplifying complex issues Black and white world Hatred and Anger Blames self and others Self righteous Gets tired and bored Meditation will make you much more aware of this part of yourself! Learning to own and accept this aspect without judgment is the hardest task! Condemning this part of your self is training yourself in condemnation

28. Meditation, Mindfulness & Insight28 Observer / wise old man Non Judgmental Does not condemn, blame, demonize or diminish self or others Compassionate Forgiving Thoughtful Patient Calm Full of Insight Strategic decisions Internal gyroscope Voice of Conscious