1. Meditation, Mindfulness & Insight1 Introduction Session 3 Meditation, Mindfulness and Insight The suffering that is optional Meditation Guidelines Body Scan Meditation

2. Meditation, Mindfulness & Insight2 Everyone thinks of changing the world, but no one thinks of changing himself. - Leo Tolstoy

3. Meditation, Mindfulness & Insight3 Start with the goal in mind! Negative Circumstances Personal History Complexes Expectations Woe is Me Anxiety Reactivity Awareness Objective Observer Equanimity The Goal: Equanimity - Balance, Calmness and Clarity in spite of circumstances. Thoughts Dramatization Regrets Fears Negative Actions More Problems Understanding Insight Mindfulness In the moment State of Mind

4. Meditation, Mindfulness & Insight4 Awareness Negative Circumstance Non Judgmental Skip the Drama Forgiveness Insight Clarity Psychology Compassion Awareness/ Mindfulness Equanimity Acceptance Of things we can not change Inspiration Sacred Strategic Actions Stop Be Mindful Be Conscious Detach Disidentify Observe Think

5. Meditation, Mindfulness & Insight5 Questions Comments or concerns about Mantra During the week and insights into Mindfulness Awareness Letting Go

6. Meditation, Mindfulness & Insight6 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 The blue circles are The self inflicted suffering

7. Meditation, Mindfulness & Insight7 The Rumination Cycle Changes the filter Bodily Sensations Body Chemistry Thoughts - The Drama Emotions

8. Meditation, Mindfulness & Insight8 The Suffering that is optional in the context of meditation Using the word “suffering” to identify the mental agitation It is a gut level uncomfortable psychological feeling that can be described as Distress Sorrow Hopelessness Sadness Anger Misery Since it is a psychological it is under your control It can only driven by circumstances if you let it!! Meditation is the mental discipline that enables us to change our reactive thought patterns.

9. Meditation, Mindfulness & Insight9 Suffering an example Possible reactions to financial loses Without Non Judgmental Awareness -- 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 and suffer physically and psychologically With Non Judgmental Awareness You may think - This is a difficult situation for me and my family Determining blame, anger and regret will not help anyone. You will be able to focus your energy on constructive actions.

10. Meditation, Mindfulness & Insight10 Suffering – your thoughts? Is suffering optional? Is it helpful to understand this? Can it help change your reactions? 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?

11. Meditation, Mindfulness & Insight11 Meditation guidelines

12. Meditation, Mindfulness & Insight12 Meditation -- Doing it right “ If your energy is continually going into Patient self observation From moment to moment, Whether your attention is on the breathing or on other objects, and You are bringing your attention back each time it wanders Without giving yourself a hard time Then you are doing it right”.. Jon Kabat-Zinn

13. Meditation, Mindfulness & Insight13 Guidelines for meditation Make it a habit At least once a day even for one or two minutes Find a balance between – Trying too hard and laziness Non judgmentally - Eliminate unnecessary drama Be kind to yourself! There are times when you need to grieve and to be angry, don’t judge / condemn yourself for being human! Don’t make meditation one more thing that makes you feel bad about yourself! You are your own authority - Go at your own pace Fill your mind in the first stage of meditation Every meditation is a good meditation Beginners mind Be patient

14. Meditation, Mindfulness & Insight14 Important!!! Meditation an opportunity to practice letting go Meditation produces minor annoyances Boredom, Itchy nose, wandering minds Annoyances become a chance for you to find equanimity in spite of these circumstances You don’t want these negative things But you can be calm, focused and relaxed in spite of them See if you can create an internal or external smile anyway Every time you get upset think: “Wow, what a great opportunity to practice letting go!!” Meditation provides the opportunity to practice your ability alter the state of your mind.

15. Meditation, Mindfulness & Insight15 Dealing with Physical and Psychological Pain Make the pain the point of focus and explore it Does it change over time How broad is the sensation How severe What is the pain tingling, hot cold Does it pulsate If it is intense and you need to change position make the change slowly and mindfully Why does this work? Your are not dramatizing the situation you are experiencing it The experience is usually not as painful as the drama we create. For psychological pain notice the impact on your body, tightness in chest, breathing, any sensation. Get out of your mind and rejection and into your sensations.

16. Meditation, Mindfulness & Insight16 Meditations Taught Diaphragmatic Breathing Easy, quick, use any time during the day Before and after stressful situations Need a quiet secluded place Mantras When you are really stressed and intellectual understanding fails to alter your emotional state! Body Scan When you want a good nights sleep Sitting Meditation Cultivate deep relaxed state of mind Compassion Alters perspectives and attitudes Mindfulness – Equanimity Goal – 24 x 7 being in the moment

17. Meditation, Mindfulness & Insight17 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

18. Meditation, Mindfulness & Insight18 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.

19. Meditation, Mindfulness & Insight19 Questions During the meditation Did you experience awareness – “catching yourself” Letting go - Were you able to change your emotional state? Any pains experienced and did the technique work? Where does anxiety and worry show up somatically?

20. Meditation, Mindfulness & Insight20 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

21. Meditation, Mindfulness & Insight21 Homework