Introduction

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

4. Why Meditate Personal History Complexes Expectations Thoughts Dramatization Woe is Me! Blame! It’s over! Emotions Anxiety Fear Negative Circumstances Negative Actions Physiological Heart Rate Blood Pressure Meditation, Mindfulness & Insight

5. Rumination Circumstances Thoughts - The Drama Mood Neurotic Suffering Unnecessary Suffering When problems arise we need to be calm and clear! Emotions Bodily Sensations Body Chemistry Neurotic Suffering is in our minds. If we are in charge of our minds we are in control of Neurotic suffering! Meditation, Mindfulness & Insight

6. The problem is Stress Life becomes a juggling act with work, family, job. Any change can throw us off balance. Meditation, Mindfulness & Insight

7. 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. Meditation, Mindfulness & Insight

8. SolutionsDifferent approaches fit different people.Solutions are complementary. Depth Psychology Personal History Complexes Expectations Thoughts Dramatization Woe is Me! Blame! It’s over! Negative Circumstances Emotions Anxiety Fear Cognitive Therapy Meditation Negative Actions Physiological Heart Rate Blood Pressure Drugs Meditation, Mindfulness & Insight

9. 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? Meditation, Mindfulness & Insight

10. 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 Meditation, Mindfulness & Insight

11. 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 Meditation, Mindfulness & Insight

12. 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. Meditation, Mindfulness & Insight

13. 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. Meditation, Mindfulness & Insight

14. History Meditation was not taken seriouslyNaval 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, Mindfulness & Insight

15. 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 Meditation, Mindfulness & Insight

16. 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 Meditation, Mindfulness & Insight

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. Meditation, Mindfulness & Insight

18. 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 Meditation, Mindfulness & Insight

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 Meditation, Mindfulness & Insight

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 Meditation, Mindfulness & Insight

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? 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. Meditation, Mindfulness & Insight

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? Meditation, Mindfulness & Insight

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 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 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? Meditation, Mindfulness & Insight

27. Questions Meditation, Mindfulness & Insight