1. Cultivating A Sense of Well Being

2. Ingredients for class The meditation techniques and philosophy have made a profound impact to my life. Tibetan Tantric Practices Khetsun Sangpo Rinpoche – traditional – Tibetan – inspiration – in Nepal Anam Thubten Rinpoche - spoke my language – simplified and clarified Houston Jung Center Continuing Education in psychology. Provided clarity into why we behave the way we do. Wanted to teach, but Tibetan practices not designed for Americans Mindfulness Based Stress Reduction – focus on integrative medicine Jon Kabat-Zinn Americanized from a zen perspective Micki Fine’s 8 week course MBSR MBSR teacher training program Teaching Experience Brighton Gardens Nursing Home Houston Area Parkinson Society

3. Brief Introductions Name Experience in Meditation What you wanted from the class Hobbies or interests Profession Any or all of the above!

4. Six Week Overview 1. Pain is inevitable suffering is optional. General Meditation instructions – alleviate Guided Mindfulness exercise – avoid it 2. Letting go, non judgmental Don’t make a situation worse!! You are not a door mat. 3. Compassion 4. Psychology Complexes and shadow 5. Identities / Expectations 6. Inspiration / spiritual

5. Meditation techniques Diaphragmatic breathing Integrate into your daily routine Body Scan - Assistance in sleeping Zen Sitting meditation – breath and bodily sensations Tibetan tradition – Skillful Means Compassion Saddhana - Prayers, mantras and visualizations Mindfulness Taking your meditation discipline into your moment to moment awareness

6. Tools Used to help you Cultivate a Sense of Well Being In class guided meditations so that you can experience meditation. Provide instructions and guidelines for a meditation practice. Why should you invest the time in meditating? Insights into understanding how meditation helps. Understand the benefits of a regular practice. Insights into the philosophy and attitudes that are cultivated through meditation. Insights into the psychology that drives our anxieties. Guided meditation CD’s to facilitate a regular home practice.

7. Mindfulness and Meditation Exercises

8. Strange Object Exercise Look at these objects with new eyes

9. 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?

10. Common Observations Slowing down and paying attention changes the experience 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

11. What is mindfulness? In the present moment Doing one thing at a time Attention Single point of focus Intentionality You choose the point of focus Non Judgmental – No Drama! Equanimity Awareness you are conscious of what you are doing Beginners mind Look at everything with fresh eyes Continually Bringing the focus back to this moment

12. Pain is inevitable Suffering is optional Pain Circumstances ========= Losing loved ones Illness Financial Loss Physical Pain Red Lights Attitudes Personal Filter Personal History Complexes ====== Sense of Doom === OR === Sense of Well Being Suffering ====== Mental Agitation Hopelessness Anxiety, fear Anger Equanimity OR Drama ===== Stories of Victimization Inadequacy Clarity =========== Open Perspective Confidence Optimism Presence The drama is a magnification of reality! 90% of the things that we worry about never happen Mindfulness Meditation

13. The Rumination Cycle Changes the filter Bodily Sensations Body Chemistry Thoughts - The Drama Emotions

14. The second arrow - reactivity Unwanted Circumstances Dramatization Fear Anxiety Anger Impulsive Response

15. Everyone thinks of changing the world, but no one thinks of changing himself. - Leo Tolstoy

16. The Suffering that is optional in the context of meditation Using the word “suffering” to convey a concept. This is the “suffering” that is avoided and relieved by meditation. (Dictionary definition is different, but I don’t have a better word.) It is a gut level uncomfortable psychological feeling that can be described as distress, sorrow, hopelessness, sadness, anger, misery, wretchedness etc. Since it is a psychological it is Under your control - Will change based on your focus and how you interpret situations. You can’t change reality, but you can cultivate productive vs. destructive thought patterns. Limited control over reality – sickness – loss - misfortune Meditation is the mental discipline that enables us to change our thought patterns.

17. Suffering an example Possible reactions to financial loses Suffering You might think - My life is over - I am ruined – I don’t deserve this – Why didn’t I – If only – Why didn’t they You may be unable to focus on and implement a solution You may get depressed Awareness You may think - This is a difficult situation for me and my family Determining blame, anger and regret will not help. What are the best actions to take to maximize my remaining resources? You may observe that others have a tendency to be either: Optimists or pessimists Complainer or a doer

18. 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?

19. Start with the goal in mind Cultivating a sense of well being Cultivating An on going life long process Sense of Deep inner EXPERIENCE Well being Equanimity The peaceful emotional state that is achieved through meditation Holding a new born in your arms “Authentic Happiness” – Matthieu Ricard Unchanged by circumstance Meditation is the discipline that cultivates a sense of well being This is how we change that filter!!!

20. Mindfulness vs. Meditation Common Focus, intentionality, awareness, present moment, disciplined Differences Meditation protected environment Controlled posture Mindfulness can be done during every waking moment Mindfulness is the goal, meditation develops the skills needed Being here to what is present in the moment

21. 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.

22. 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

23. 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!

24. 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

25. 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.

26. Questions What did you experience? Anyone able to feel the air coming in through the nostrils? Did your mind wander? Were you aware of wandering while you were wandering? Did the thoughts reflect or cause anxiety? How did you feel afterwards? More relaxed? Able to think more clearly?

27. Equanimity as an Experience Describe the experience you had after our meditation Is a feeling of Calm Joy Clarity Confidence Optimism Fearlessness It is free from destructive emotions of hatred, anger and jealousy Sense of Well Being Comfortable in your own skin Physiologically – calm – slow breathing and heart rate – free of somatic symptoms of anxiety

28. 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

29. Guidelines for meditation Make it a habit At least once a day even for one or two minutes Find a balance between: Pushing too much Not pushing enough Non judgmentally Do not create unnecessary drama! You are your own authority We are all different. Choose what is best and leave the rest! There are times when you need to grieve and to be angry, don’t judge / condemn yourself for being human! Go at your own pace Don’t make meditation one more stress in your life

30. Guidelines continued Fill your mind in the first stage of meditation Your mind is busy keeping on your point of focus The more detailed your focus the better Periods of prolonged absorption lead to spontaneous calmness where you mind becomes empty. Every meditation is a good meditation Benefits may take time to manifest The distracting thoughts are venting your frustrations All meditations strengthen your discipline and focus. Beginners mind See everything with a sense of wonder Be patient The beginning is the hardest part

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

32. 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 Intentionality Not reacting out of instinct and behavior patterns Conscious Aware of the consequences of what you say and do Focus is on the present moment experience 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.

33. Importance of awareness Can enjoy the beauty of each moment. Emotions are less likely to control you. The observer becomes a voice of reason. Avoid bad decisions that cause more problems Less likely to be burdened by fears of the future regrets of the past current circumstances habits and complexes

34. Awareness levels Different levels of awareness can be observed as our meditations deepen. As we become more focused we have more Sensitivity Clarity Calmness Focus Intentionality Consciousness Joy

35. The Process Monkey Mind – Constant thoughts of fear and anxiety 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 Life is more calm and serene Others treat you better Become a calming influence to others

36. Feedback Appreciate your feedback. Before or after class Email stan@beingmindful.comstan@beingmindful.com Handouts PowerPoint presentation on http://www.beingmindful.com Two or three breaks for questions

37. 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.

38. Homework assignments 10 minute guided diaphragmatic breathing meditation for Audio CD 1 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 Notice when you experience “suffering” Can you change the emotional experience? Can you be more thoughtful in your reactions?

39. Optional Reading List Jon Kabat-Zinn – “Wherever you go there you are” Easy to read. There are a lot of insights into meditation practice. Jon Kabat-Zinn – Full Catastrophe living More of textbook on the scientific aspect of mediation They have an 8 week MBSR type program to follow

40. 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.

41. Meditation is a science Meditation - New age mumbo jumbo? Not for millions of Americans who meditate for health and well being

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

43. 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 Increases aging Clogs arteries

44. 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

45. 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

46. Meditation practice vs. theory Learning weight lifting without lifting weights won’t make you strong. Full impact of meditation comes with Regular meditation practice Understanding of the theory Tibetan approach to encouraging meditation Won’t teach the theory until a student has thousands of hours of meditation practice. Meditation actually triggers physiological and attitudinal changes. You can spontaneously EXPERIENCE compassion, insight and clarity throughout the day.

47. Why meditate? Meditation is a mental discipline that Cultivates Mindfulness and Awareness Which leads to Insight and Understanding Which allows us To cope more effectively with the inevitable challenges that life presents us And decreases the suffering that is under our control (And much of our suffering is really optional)