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Meditation, Mindfulness & Insight 1 Introduction Meditation, Mindfulness & Insight Ancient Wisdom For the Modern World For the Spires CHAUTAUQUA Instructor - Stanley Merrill

Introduction

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Introduction. Meditation, Mindfulness & Insight Ancient Wisdom For the Modern World For the Spires CHAUTAUQUA Instructor - Stanley Merrill. Motivation for Class. Motivation was Medicinal Sleep at Night Anxiety on the Job Tibetan Buddhism Wanted to help others Approaches for Americans - PowerPoint PPT Presentation

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Page 1: Introduction

Meditation, Mindfulness & Insight

1

Introduction Meditation, Mindfulness & Insight

Ancient Wisdom For the Modern World

For the Spires

CHAUTAUQUA Instructor - Stanley Merrill

Page 2: Introduction

Meditation, Mindfulness & Insight

2

Motivation for Class Motivation was Medicinal

Sleep at Night Anxiety on the Job

Tibetan Buddhism Wanted to help others Approaches for Americans

MBSR – Insight Meditation MBCT – Cognitive Therapy and Meditation Houston Jung Center

Depth psychology Understanding of why we do the things that we do

Zen Center – Cheri Huber

Page 3: Introduction

Meditation, Mindfulness & Insight

3

Agenda Why Meditate

What is the problem it addresses? What is meditation

How do I do it. Techniques

Meditation Practices Yoga – not covered today Diaphragmatic Breathing Body Scan

Mindfulness Insight - Philosophy of Meditation / Higher truths

What do I do next?

Page 4: Introduction

Meditation, Mindfulness & Insight

4

Why Meditate

NegativeCircumstances

PersonalHistory

ComplexesExpectations

EmotionsAnxiety

Fear

ThoughtsDramatization

Woe is Me!Blame!

It’s over!

NegativeActions

PhysiologicalHeart Rate

Blood Pressure

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Bodily Sensations

BodyChemistry

Thoughts-

The Drama

Emotions

Circumstances

Neurotic SufferingUnnecessary Suffering

When problems arise we need to be calm and clear!

Neurotic Suffering is in our minds.If we are in charge of our minds we are in control of Neurotic suffering!

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The problem is Stress

Life becomes a juggling act with work, family, job. Any change can throw us off balance.

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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 and think clearly Increases aging Clogs arteries

Meditation is the “medicine” for stress without side effects.

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SolutionsDifferent approaches fit different people.

Solutions are complementary.

NegativeCircumstances

PersonalHistory

ComplexesExpectations

EmotionsAnxiety

Fear

ThoughtsDramatization

Woe is Me!Blame!

It’s over!

NegativeActions

PhysiologicalHeart Rate

Blood Pressure Drugs

CognitiveTherapy

DepthPsychology

Meditation

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What is Meditation Single Point of Focus – Present Moment Openness / Non Judgmental

Acceptance of things we can not change. Avoid cognitive dramatizations / condemnations.

Compassion for ourselves and others Awareness

Cultivating the “Observer” Aware that you are aware.

Intentionality Insight

Observing our instinctive responses and their inevitable consequences

Are our reactions constructive?

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To break the cycle We need the skills cultivated by

meditation Awareness / Consciousness

Step back and question our own thoughts and psychological state.

Cultivate the “Observer” The 10,000 year old wisdom that is within us.

Insight Psychological Practical

Are my actions constructive? Mental Discipline

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Meditation Posture 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

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Guided MeditationDiaphragmatic Breathing

Close your eyes Tense and release foot – calves – thighs torso 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.

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Diaphragmatic BreathingOpportunities 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

Most Powerful and Simple and practical of all the meditations you will learn.

For people who do NOT have time for formal meditation practice there are always “gaps” in a busy work day that allow for Diaphragmatic Breathing.

Page 14: Introduction

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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.

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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

Page 16: Introduction

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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 warning signals

Anxiety – shows up in breathing and tightness of the chest

Page 17: Introduction

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17

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.

Page 18: Introduction

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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

Page 19: Introduction

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19

Mindfulness The goal of meditation is to develop the discipline to be

mindful. Mindfulness is applying the meditation discipline to moment to

moment awareness Process

Constant Awareness Are you in the present moment?

Focus on present moment experience Intentionality

What is supportive vs. destructive Where do you want to put your focus?

Relaxation Clarity Insight

Equanimity in spite of negative circumstances is the goal Coming to terms, Balance, Clarity, Acceptance, Insight

Page 20: Introduction

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20

Stages of Meditation Intellectual Understanding – Improved Insight –

Self Help Slowing the heart rate, relaxing improves your ability

to thing rationally not emotionally More relaxed when problems arise Come up with effective solutions to the inevitable

process of life Transcendent Wisdom

No longer an intellectual rational process you just feel happy to be alive.

Sense of gratitude, humility and joy Internal force is guiding you

Page 21: Introduction

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21

The Problem in more detailWhat triggers Anxiety?

5 year old Child Situation: Don’t have my blanky Thoughts: I am not safe? Reaction: Tears – temper tantrum

Teenager Situation: My boyfriend left me. Thoughts: I will never be loved. Reaction: Thoughts of suicide

Adult Situation: Lost my job. Thoughts: I am a failure. Reaction: Depression

What do parents do when a 5 year old throws a tantrum? What helps Teenagers and Adults survive personal tragedy? Is there some perspective - “Higher Truth” - that we can have

that helps us transcend the legitimate serious problems we face?

Page 22: Introduction

Meditation, Mindfulness & Insight

22

The PhilosophyTruths about The Higher

Truths Not all “Truth’s” apply to all

situations. Frequently - others are not

interested in hearing about our “higher truth’s”

Even when we see the “higher truth” it is difficult to change our physiological responses.

Page 23: Introduction

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23

PhilosophyHigher truths

Acceptance of things we can not change. Forgiveness and Compassion - For ourselves and others. Spirituality - Gratitude, Humility and Joy Psychological Insight

It’s never about what it’s about! Complexity and ambiguity – The world is not black and white. Projection – Externalization (our weaknesses are projected on to

others) It is easier to blame and condemn) then it is to take responsibility

Focus your energy on this very precious moment Thoughts of the past are future distract us from the wonder of this

special moment. Don’t take things personally

We are NOT the center of the universe. See our problems from a more universal perspective

The Practical -- Are our actions / reactions constructive?

Page 24: Introduction

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24

What next Daily Meditation Practice

Amount and frequency Less than the point of frustration. Enough that you are really challenging yourself.

Diaphragmatic Breathing throughout the day Body Scan – at Night

10 – 15 minute of Body Scan – suggested Guided Meditations

Jon Kabat-Zinn BeingMindful.com

Books Cheri Huber Jon Kabat-Zin

Page 25: Introduction

Meditation, Mindfulness & Insight

25

What Next - continued

Download this handout and guided meditations Instructions for the website.

Register If you want to get emails about future meditation classes

Use the following to get the PowerPoint presentations Login ID: mindfulness Password: insight1

Free Classes at West University Center Sometime this summer

Classes at the Jung Center Meditation Mindfulness and Insight Six Weeks - Thursdays from 5:45 PM to 7:15 PM

February 11 th through March 18 th, 2010 Call the Jung Center to register at 713-524-8253

Page 26: Introduction

Meditation, Mindfulness & Insight

26

Agenda - Summary Why Meditate

What is the problem it addresses? What is meditation and how do I do it. Techniques

Meditation Practices Yoga Diaphragmatic Breathing Body Scan

Mindfulness Insight - Philosophy of Meditation / Higher truths

What do I do next?

Page 27: Introduction

Meditation, Mindfulness & Insight

27

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