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

2. Meditation, Mindfulness & Insight2 Introduction 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

3. Meditation, Mindfulness & Insight3 Brief Introductions Background in meditation What you want to get from the class

4. Meditation, Mindfulness & Insight4 Long Deep Breaths

5. Meditation, Mindfulness & Insight5 Today’s Agenda Why Meditate What is the problem it addresses? Unnecessary Suffering / Neurotic Suffering What is meditation How to meditate. Techniques Meditation Practices Yoga – not covered – classes available at the Jung Center Diaphragmatic Breathing Mindfulness Website – Downloads Suggested Assignments

6. Meditation, Mindfulness & Insight6 Why Meditate Negative Circumstances Filter Personal History Complexes Expectations Emotions Anxiety Fear Thoughts Dramatization Woe is Me! Blame! It’s over! Negative Actions Physiological Heart Rate Blood Pressure

7. Meditation, Mindfulness & Insight7 Bodily Sensations Body Chemistry Thoughts - The Drama Emotions Circumstances Neurotic Suffering Unnecessary Suffering Neurotic Suffering is in our minds. If we are in charge of our minds we are in control of Neurotic suffering! Can lead to Depression and Self destructive behaviors

8. Meditation, Mindfulness & Insight8 The problem is Stress Life becomes a juggling act with work, family, job. Any change can throw us off balance.

9. Meditation, Mindfulness & Insight9 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.

10. Meditation, Mindfulness & Insight10 Unwanted Circumstances Terminal Disease Loss of loved one Financial Catastrophe Human Nature Equanimity Focused on solutions In the present moment Balanced and calm Avoid Dramatization Neurotic Suffering Rumination Dramatizations Mental Agitation Physical Response Poor Judgment Self defeating responses Is it possible to respond differently?

11. Meditation, Mindfulness & Insight11 The process Mastering small challenges Examples – red lights, itchy nose, Pepsi not coke etc., simple human mistakes Takes time, but can become a habit. Dealing with large challenges Examples – major illnesses, loss of loved ones, loss of identity through financial or professional problems Don’t expect to ever transcend these! We are still human and we will still react With practice and awareness we can more quickly regain focus and balance. The greater the wound the longer it takes to heal

12. Meditation, Mindfulness & Insight12 Your Thoughts Do you notice “Neurotic Suffering” in others? In yourself? Is Equanimity really possible in the face of challenging circumstances? What does it take to break the link between negative circumstances and “Neurotic Suffering”?

13. Meditation, Mindfulness & Insight13 Goal of meditation Equanimity In Spite of Circumstances Concentration on the present moment Nurturing Positive Physiological Responses Healthy Blood Pressure and Heart Rate Maintain a sense of clarity and calmness Insightful understanding Effective constructive responses

14. Meditation, Mindfulness & Insight14 How to Meditate 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 through observation Observing our instinctive responses and their inevitable consequences Are our reactions constructive?

15. Meditation, Mindfulness & Insight15 Meditation is a Mental Exercise that helps us : Discipline our minds Cultivate Consciousness Awareness Observe and question our own behavior Challenges our own habits and complexes Insight Concentration Physiologically Relax and to sleep more soundly. Slow down heart rates and decreases blood pressure. Attitude Adjustment Open, accepting, grateful, compassionate Decrease the chances of “Neurotic Suffering”

16. Meditation, Mindfulness & Insight16 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

17. Meditation, Mindfulness & Insight17 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.

18. Meditation, Mindfulness & Insight18 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.

19. Meditation, Mindfulness & Insight19 Parable – Personal Challenges Great Meditation Teacher Prayed for difficult circumstances and personal challenges Importance of the story is not to wish for negative circumstances. But when personal challenges occur See if you can develop the skill to still keep balance, clarity and equanimity. Sometimes you can change your attitude from hopeless to a sense of challenge and optimism. Start with smaller challenges Itchy noses, red lights etc. Over time you will keep your balance through bigger challenges.

20. Meditation, Mindfulness & Insight20 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 danger signals Anxiety – shows up in breathing and tightness of the chest

21. Meditation, Mindfulness & Insight21 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.

22. Meditation, Mindfulness & Insight22 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

23. Meditation, Mindfulness & Insight23 Homework Additional Resources Any questions email me at stan@beingmindful.comstan@beingmindful.com Copies of the handouts and homework on http://www.beingmindful.com http://www.beingmindful.com To register so that you can get emails click on the “Register” link on the top menu Fill out your name, a login id and email information In the future you can “logon” with your own userid and password. If you don’t want to “Register” Click on the “Logon” button USERID=mindfulness PASSWORD=insight1 (the number 1)

24. Meditation, Mindfulness & Insight24 Homework Guidelines They are designed to help you Find balance Challenge and stretch yourself Don’t stress yourself and hate the practice. Choose what you can do and want to do and do it This develops self discipline.

25. Meditation, Mindfulness & Insight25 Suggested Assignments 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 Do you find times when you are going through Neurotic Suffering – Unnecessary Suffering? Once you are aware can you use mindfulness to help you get centered? Are my thoughts exaggerating the impact of the situation? Are the thoughts that I have helpful in solving the problem or are thoughts only perpetuating the emotional suffering. Are the actions that I want to take self enhancing or self defeating?

26. Meditation, Mindfulness & Insight26 Extra Credit 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 Optional Reading List Cheri Huber – “How to get from where you are to where you want to be.” Combination Zen Buddhism and Psychology Sylvia Boorstein - It's Easier Than You Think: The Buddhist Way to HappinessIt's Easier Than You Think: The Buddhist Way to Happiness Personal stories that clarify the philosophy of meditation. Joseph Goldstein – “The Experience of Insight” Based on Theravada Buddhism – clear – direct – easy to understand Jon Kabat-Zinn – “Wherever you go there you are” Easy to read. There are a lot of insights into meditation practice.

27. Meditation, Mindfulness & Insight27 Administrative Guided meditations are free on the website. CD’s of guided meditations $10 a piece from the bookstore Sign up if you want one.