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 shadow

5. 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

Min

dfu

lness

Medita

tion

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 stan@beingmindful.com

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)