Post on 08-Jan-2017
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Introduction to Mindfulness and MeditationSharon MafuruSWE National ConferenceOctober 24, 2015
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Agenda Welcome Guided Meditation and Discussion Introduction to Mindfulness Silent Meditation Navigating Differences Exercise Resources Questions
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Guided Meditation
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What is Mindfulness?Experiencing what is happening,While it is happening,Without judgment.
What is Meditation?A formal practice that helps to develop mindfulness and clarity.
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The Cycle of the Mind
Event LabelSensation ReactionMind
Registers
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What Comes Up?
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Feelings Aversion Craving Delusion
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What Do We Do With It? Original word in Pali (bhavana) - to cultivate Two wolves React vs. respond See it – let it be STOP
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Another View of Mindfulness R – Recognition A – Allow/accept I – Interest N – Non-identification
* RAIN acronym coined by Michele McDonald 20 years ago
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One Chair – Ajan Chah
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Thoughts What to do about thinking?
– Don’t be harsh – It arises, and it passes– Natural phenomena – See patterns
• Past• Future • Me
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Effects of Mindful Living and Meditation
Minimize the suffering Space Open and receptive Accept impermanence of all things Equanimity
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Neuroscience Research– Sara Lazar, Harvard Medical School
Neurological Effects of Mindful Living and Meditation
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Silent Meditation
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Mindfully Navigating Differences
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Mindfully Navigating Differences, cont.
EmotionsHappinessSadnessFearAngerSurpriseDisgust
Needs
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Mindfully Navigating Differences, cont.
1. Observe specific behavior2. What feeling has come up3. What need was unmet4. Request
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Mindfully Navigating Differences, cont.
Happiness Sadness Fear Anger Surprise Disgust
Needs Observe
behavior What feeling
arise What need
unmet Request
Process Emotions
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Resources and Strategies Do What You’re Doing Strategy: STOP Apps – Insight Timer Mindfulness Based Stress Reduction Classes – 8 weeks Dharma Talks – www.dharmaseed.org Retreat Centers and Meditation Centers Approachable Authors
– Slyvia Boorstein– Jon Cabat Zinn– Sharon Salzberg– Pema Chodron
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Questions