Download - Cultivating A Sense of Well Being
Cultivating A Sense of Well Being
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
Brief Introductions Name Experience in Meditation What you wanted from the class Hobbies or interests Profession
Any or all of the above!
Six Week Overview1. 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. Compassion4. Psychology
Complexes and shadow5. Identities / Expectations6. Inspiration / spiritual
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
Tools Used to help youCultivate 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.
Mindfulness and Meditation Exercises
Strange Object Exercise Look at these objects with new
eyes
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?
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
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
Pain is inevitable Suffering is optional
PainCircumstances=========
Losing loved onesIllness
Financial LossPhysical PainRed Lights
AttitudesPersonal Filter
Personal History Complexes======
Sense of Doom=== OR ===
Sense of Well Being
Suffering======
Mental AgitationHopelessnessAnxiety, fear
Anger
Equanimity
OR
OR
Drama=====Stories of
VictimizationInadequacy
Clarity===========Open Perspective
ConfidenceOptimismPresenceThe drama is a magnification of reality!
90% of the things that we worry about never happen
Mindfulness
Meditation
The Rumination CycleChanges the filter
Bodily Sensations
BodyChemistry
Thoughts-
The Drama
Emotions
The second arrow - reactivity
UnwantedCircumstances
Dramatization
FearAnxietyAnger
ImpulsiveResponse
Everyone thinks of changing the world, but no one thinks of changing himself.- Leo Tolstoy
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.
Suffering an examplePossible 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
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?
Start with the goal in mindCultivating 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!!!
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
Sitting MeditationPostures 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.
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
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!
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
Guided MeditationDiaphragmatic 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.
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?
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
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
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
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
The importance of awareness
NegativeCircumstance
NonJudgmental
Forgiveness
InsightClarity
Psychology
CompassionAwareness/Mindfulness Equanimity
Acceptance
InspirationSacred
StrategicActions
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.
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
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
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
Feedback Appreciate your feedback.
Before or after class Email [email protected]
Handouts PowerPoint presentation on http://www.beingmindful.com
Two or three breaks for questions
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.
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?
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
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 is a science
Meditation - New age mumbo jumbo? Not for millions of Americans who meditate
for health and well being
The problem is Stress
Life becomes a juggling act with work, family, job. Any change can throw us off balance.
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
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
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
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.
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)