Mindfulness In and Out of the ClassroomMindfulness In and

Out of the Classroom

Monja Isshin Havens

DEFINITION OF MEDITATION

• 1. The act of giving your attention to only

one thing, either as a religious activity or

as a way of becoming calm and relaxed

• 2. Serious thought or study, or the

product of this activity

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Cambridge Dictionaries On-line

Origens in Religions• Christianity• Hinduism and Yoga• Islamism• Buddhism• Judaism• Taoism• Shamanism

Religious Meditation

BUDDHIST MEDITATION• Bhāvanā:

Translated as “meditation” in Western

languages, actually means “development”,

“cultivation”, “producing” (Wikipedia)

• 40 Types of Buddhist Meditation:

Contemplation of Body, Feelings, Mind or

Dharma

Breath Meditation, Body Scan, Walking

Meditation, Loving-kindness Meditation, others.

FIVE TYPES OF ZEN

• Zen (chinese: “chan” or “channa”, sanskrit: dhyana)

1. Bompu Zen – Ordinary Zen2. Gedo Zen – Other-paths Zen3. Shojo Zen – Small-vehicle Zen4. Daijo Zen – Koan Zen5. Saijojo Zen – Just-sitting Zen

THE MINDFULNESS MOVEMENT

• The Relaxation Response: Dr. Herbert Benson (1975)

• Ground-breaking book presenting a simple version of Transcendental Meditation.

• "We claim no innovation but simply a scientific validation of age-old wisdom".

THE MINDFULNESS MOVEMENT (2)

• Mindfulness-Based Stress Reduction: Dr. Jon Kabat-Zinn (1979)

MBSR: an eight-week workshop taught by certified trainers that entails weekly group meetings, homework, and instruction in three formal techniques: mindfulness meditation, body scanning and simple yoga postures.

DEFINITIONS OF MINDFULNESS (1)

• In Buddhism: “sati”, in pali:“And what is the faculty of sati? There is the case where a monk, a disciple of the noble ones, is mindful, highly meticulous, remembering & able to call to mind even things that were done & said long ago. […]“He remains focused on the body in & of itself — ardent, alert, & mindful — putting aside greed & distress with reference to the world. He remains focused on feelings in & of themselves... the mind in & of itself... mental qualities in & of themselves — ardent, alert, & mindful — putting aside greed & distress with reference to the world.” — SN 48.10

DEFINITIONS OF MINDFULNESS (2)

• In the Mindfulness Movement (secular definition):

“the awareness that arises through paying attention on purpose in the present moment — non-judgmentally.” – Dr. Jon Kabat-Zinn

MINDFULNESS IN MEDICINE (1)

• Eight weeks of Mindfulness-based Stress Reduction (MBSR) can actually produce thickening in particular regions of the brain important for learning, memory, executive decision-making and perspective-taking: all important functions to have at optimal levels when you are under stress or experiencing pain. Also, certain regions get thinner like the amygdala, which involves threat and fear circuitry.” - Jon Kabat-Zinn Q&A Time Magazine, Jan. 11, 2012

MINDFULNESS IN MEDICINE (2)

• Lower blood pressure• Lower sensitivity to pain• Stronger immune system• Reduced risk of heart disease• Helps alleviate sysmptoms of

stress-related conditions• Physiological changes in the

brain

How Does Meditation Change the Brain?

Video from Scientific American

MINDFULNESS IN PSYCHOTHERAPY

• Mindfulness-based Cognitive Therapy

• Mindfulness-based Cognitive Behavioral Therapy (MCBT)

• Acceptance and Commitment Therapy

• Dialectic Therapy• Mindfulness-based Relapse

Prevention• Others

PSYCHOLOGICAL BENEFITS OF MEDITATION

• Increased confidence and self-acceptance

• Increased emotional balance• Reduced anxiety• Better concentration and memory• Less recurring depression

MINDFULNESS IN THE CLASSROOM

• Improved concentration and

memory

• Less exam stress

• Fewer behavioral problems

HOW TO PRACTICE MINDFULNESS

• Mindfulness meditation practice couldn’t be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return. By following these simple steps, you can get to know yourself up close and personal.

• See full article: “How to do it”

TYPES OF MINDFULNESS PRACTICE

• Sitting Practices of Mindfulness• Attention on Breathing• Mantras• Visualizations

• Mindful Walking• Mindful Eating• Visualizations

Guided Meditation

MINDFULNESS FOR CHILDREN

How to Teach Kids Relaxation Meditation• 1. Organize the Meditation space• 2. Address any obstacles to meditation.• 3. Vary the duration and style• 4. Ease gently into the meditation routine. • 5. Ensure there is enough space.• 6..Adapt the style for the moment• 7. Invite reflection as closing

See also: 4 Simple Techniques To Teach Your Children To Meditate

RESOURCES•Wikipedia: “Meditation” https://en.wikipedia.org/wiki/Meditation

•Mindfulness: What Is It? Where Did It Come From? By Ronald D. Siegel PsyD, Christopher K. Germer PhD and Andrew Olendzki, PhD: http://www.mindfulselfcompassion.org/articles/nicamb_mindfulness.pdf•Q&A: Jon Kabat-Zinn Talks About Bringing Mindfulness Meditation to Medicinehttp://healthland.time.com/2012/01/11/mind-reading-jon-kabat-zinn-talks-about-bringing-mindfulness-meditation-to-medicine/

MORE RESOURCES• 8 Ways to Teach Mindfulness to Kids

http://www.huffingtonpost.com/sarah-rudell-beach-/8-ways-to-teach-mindfulness-to-kids_b_5611721.html

• Mindfulness in the classroomhttp://au.professionals.reachout.com/mindfulness-in-the-classroom

• Calm into the Classroom – Resourceshttp://www.meditationinschools.org/resources/

• Free audio guided practiceshttp://mindfulnessforstudents.co.uk/resources/mindfulness-audio-guided-practices/

DOCUMENTARIES• CBS “60 Minutes” – Mindfulness (Dec. 13,2014)

1. http://www.cbsnews.com/videos/mindfulness2. http://www.cbsnews.com/videos/why-practice-mindfulness/3. http://www.cbsnews.com/videos/the-newly-mindful-anderson-cooper/

• Doing Time, Doing Vipassana Meditation in Indian Prisons: https://www.youtube.com/watch?v=w1_DVac9kkI

• Meditation and Business Leadership – Harvard Business School Student Studyhttps://www.youtube.com/watch?v=AJtkuApBwuw

MEDITATION IN RELIGIONS: RESOURCES

• Christian Contemplation (Wikipedia)https://en.wikipedia.org/wiki/Christian_contemplation

• Buddhist Meditation (Wikipedia)https://en.wikipedia.org/wiki/Buddhist_meditation

• Islamic Meditation: Dhikr (Wikipedia)https://en.wikipedia.org/wiki/Dhikr

• Daoist Meditation (Wikipedia)https://en.wikipedia.org/wiki/Daoist_meditation

• Jewish Meditation (Wikipedia)https://en.wikipedia.org/wiki/Jewish_meditation

KEYWORDS FOR INTERNET SEARCHES• mindfulness for students• mindfulness for children• mindfulness for teachers• mindfulness for caregivers• mindfulness in the classroom• mindfulness exercises

Thank you for your attention ! May you enjoy great Peace and Joy in your life.Happy Holidays and Best Wishes for the New Year