hitpauseandgetyourchillonteachingnotes01.pdf
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All that we are, is the result of all that we have thought.
Buddha.
Hit pause and get your chill on.A course in meditation and mindfulness practice for young transgender people.
OVERVIEW
Client
Face Value / Blueprint 22.
Contacts
Amanda Baker / Veronica Carver.
Duration
1 hour per week x 8 weeks.
Start date
Monday 14 January 2013.
Goal
To teach awareness of the benefits of meditation and mindfulness, and how to
develop a daily practice of meditation and mindfulness, to the young people of Face
Value / Blueprint 22.
In particular, how it can contribute to your wellbeing, at work, and in daily life, and
how you can incorporate it into upir daily lives.
To teach a basic set of practical tools that young people can use to cope with the
stresses and strains of every day life. To create a new baseline for happier living.
Silences :http://silenc.es / [email protected]
Meditation & mindfulnessFOR HEALTH & WELLBEING
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Hit pause and get your chill on participants will learn 4 meditation techniques, and
4 mindfulness techniques, including pause button techniques, all versatile enough
that they will be able to use them whenever and wherever they should need.
Session 01
Tea Introduction. Serve tea, and settle the students into the room. Volunteers for next
week? 5 mins.
Inspirational talk. Introduction and orientation. What were doing this week. What
were doing on the course. The benefits of a regular meditation & mindfulness
practice. Causes and solutions for physical, mental and emotional stress, and how aregular meditation and mindfulness practice can help. Why meditate? When to
meditate. How to meditate? The four postures of meditation. 15 mins.
Meditation 01. Lying down bodyscan meditation. 20 mins.
Meditation 02. The pause button. A micro meditation to use any time. 5 mins.
How to practice. How to practice this week. Homework and how to time your
meditations. 5 mins.
Resources. Where to find further resources. http://silenc.es/fv
Questions.Any questions? 5 mins.
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Talk
Welcome back!
Introduction / orientation. The practice of meditation and mindfulness is good for
you. The evidence continues to gather and this course is designed to help those who
wish to become healthier and more efficient in their lives.
Why I practice meditation. What Ive got out of it.
So what is meditation and mindfulness?
Meditation consists of two broad types:
Concentration. Introducing a narrow focus such as a mantra or image, known in
Sanskrit as shamatha, which means in Sanskrit, calm abiding.
Insight. With typically a wider, more investigative focus leading to a clear seeing of
how things really are. This practice is traditionally called prajna which means clear-
seeing or wisdom.
Mindfulness. Is simply paying attention. Can be an internal focus, for example
mindfulness of the body. Or an external focus on an activity like you see with
Japanese tea ceremony. Zen master Thich Nhat Hanh says: Ill use the term
mindfulness to refer to keeping ones consciousness alive to the present reality.
Mindfulness is not the same as enhanced self-consciousness, although it may start
out that way.
A key skill in meditation and mindfulness is to train the mind with concentration so it
can stay where you put it. This has tremendous value in itself; its hard to achieve
anything in life without focus. In addition, it provides a basis for seeing how things
are, for achieving insight. As we learn to pay attention more and more fully, this in
itself changes reality.
What were discussing here is a simple and natural thing. Theres nothing special to
believe in or particularly take on board. We just do it. Its important to know that there
are reams of theory and philosophy behind meditation in the context of many of the
worlds cultures, but practice is what achieves the result. Theres a Zen saying, A
painting of a rice cake cant satisfy hunger. The practices were going to be doingcome from the Zen tradition. The Japanese word Zen comes from the Sanskrit
dhyana which means meditation. The Zen tradition claims roots in the India of two
and a half thousand years ago, and from there travelled to China and Japan. Youll
find other mindfulness teachings around. Probably the most popular one finds its
roots in the teachings of a twentieth century Burmese monk called Mahasi Saydaw
(1904-1982). More recently Mahasi Saydaws teachings have been combined with
yoga and cognitive behavioural therapy and is taught in a clinical setting at the
Oxford Mindfulness Centre in the UK.
One thing that is distinctive about our branch of Zen, the Rinzai tradition, is that it has
hundreds of years of openly teaching meditation for wellbeing. The most important
Zen master in recent centuries, Hakuin (1685-1768) wrote a whole book on the
subject called Yasenkana which was a best-seller.
Back in the eighth century a Chinese Zen master called Keiho Shumitsu classifed Zen
or meditation into five types, the first type he called bompu zen. A more recent
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master wrote. It is zazen (sitting meditation) practiced simply and solely for the sake
of improving physical and mental health. It has nothing to do with either religion or
philosophy. My teacher used to say that he would like to see everybody without
exception practising this kind of Zen. For just as physical exercise is good in a
general way for the body, so Zazen on this level is undoubtedly beneficial to both
physical and mental health. (Yasutani Hakuun Roshi in The Middle Way August
2010).
Now on to practicalities. Meditation practice is a bit like music practice a little bit
every day is more valuable than a whole heap once in a blue moon. If you practice
piano every day, in a year youll be playing Beethoven. The same type of
development is possible with meditation.
Or some people prefer to compare the parallels between mental culture and physical
culture. The government now advises people to exercise five times a week. Its
probably only a matter of time before the advice is also five times a week meditation
practice.
Well be going through the effects of meditation in detail a bit later but for now you
can know that a whole host of scientific studies have provided evidence of
meditations benefits for health, well-being, mental clarity and calm. If thats what
youre looking for, meditation will work for you. But remembering our image of playing
a musical instrument it will only work if you practice.
So at this stage, I have to ask you for a commitment. I have to ask you for 30 minutes
of your time each day, every day for the eight weeks of our course. If you can commit
to the practice, you will get the results. So I want you to think seriously about this. Infact well be asking you to do some other things in your day as well, here and there
so you can think in terms of a little more time. So, can you do this? There are reasons
why I ask for this commitment and consistency. Its all for your benefit. It will make no
difference to me, but it could make a lot of difference to you.
One is that you will have good days and bad days guaranteed. Sometimes you
wont be enjoying your meditation very much. Sometimes it will feel extremely
pleasant. Over time it mostly gets better and over time youll become more clear
about the benefits to your life so weve found the best way to help you clarify these
changes is to have a meditation diary. And the most important part is the beginning.
On the first page you write your resolve this is you starting the engine. You dont get
anywhere on your journey without getting your motor running.
So we need to think seriously at this point about whether meditation is going to begood for you. So lets look at the two, and there are really only two impediments.
Firstly meditation isnt typically helpful for people who have what are often called
diseases of the self. If you have or suspect you may have conditions like paranoia or
schizophrenia, meditation can under some circumstances make it worse. So this
course isnt suitable for you.
Secondly you need to be sure that you have the time to engage fully in the course.
Can you devote a little more than 30 minutes a day every single day for the duration
of the course? Are you willing to try everything the bits you like and the bits you
dont like? Are you willing to postpone immediate gratification of slobbing out in front
of the tv or even dealing with some of your very real responsibilities for the long term,
lifelong benefits that youll reap from a meditation practice. Be real with yourself.
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Decide now is it right for you to follow through and practice or not? Of course I only
want you to commit to your meditation programme for the eight-week duration of the
course. After that its completely up to you. So decide now. If for whatever reason
youre not ready to commit now, then youre free to leave and you can have 100%
refund of the course fee. Im sure we all wish you well and youre welcome to come
back at another time.
If youre ready to embark on this journey, please open the first page of your
meditation diary and write the following, I undertake for the duration of my
meditation course to faithfully practice to the best of my ability for thirty minutes a
day. I will do my best to practice all of the subsidiary exercises. I make this
undertaking of my own free will.
Ok good, so lets get going. Lets have a three minute toilet break and start our
practice.
The classical texts talk about the four postures of meditation walking, standing,
sitting and lyingdown. Were going to start with meditation while lying. There are
two main positions lying on your back or if you cant get comfortable like that, lying
on your right side. Try both and then choose one for the group practice.
Lying on your back. Extend your spine. Extend your legs all the way down into your
heels, legs out straight. If its more comfortable for your back, you can bend your
knees, place your feet down on the floor and have a support under your knees. Lie as
straight as you can. You may feel comfortable with your head down on the floor or
you may want a little support. Your hands can be folded on your belly or if you wish
you can have your arms a little away from and beside your body with your palms faceup. Have your mouth closed and your tongue resting on the roof of your mouth.
Breathe through your nose. Have your eyes closed or half-closed and soft, looking
along the line of your nose.
Lying on Your Right Side. If your body doesnt allow you to lie on your back, try on
your right side. Have your right hand under and supporting your head. Your knees a
little bend, legs one on top of the other. Have your left arm draped along the left side
of your body. Your mouth and eyes are just like in the lying on your back position.
Feel free to adjust to make yourself more comfortable.
Talk about breathing in the belly as opposed to the chest.
Dont worry about thoughts, just let them come and go.
The physical body, relaxed and yet broadly straight, reflects the mental state.
Spend three to five minutes helping people find their way into the posture. Check
everyone, then have them stretch and sit up. Ask for feedback.
When everyone is clear, have them lie down and adopt the meditation position
Introduce the first meditation practice.
Bodyscan meditation
So the first practice were going to work with is called the Bodyscan meditation. This
is a variation on a practice called nanso no ho, taught by Hakuin Zenji who is one ofthe most important Zen masters in our lineage. So as we mentioned you can practice
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this meditation and all the others well be doing standing, sitting, walking or lying
down.
Were going to practice lying down. So come into a comfortable position, lying on
your back if at all comfortable or if you need to, lying on your side. Have your palms
at your side with your palms facing up. Make sure your spine is long and straight,
your neck as well. Just adjust your position so that you can get as comfortable as
possible. Allow your eyes to rest down you can close your eyes or rest them half
open along the line of your nose, whichever for you is most comfortable. Have your
mouth closed and your tongue resting against the roof of your mouth.
Just relax and feel your breathing in your belly. When you relax you can naturally feel
the rising and sinking of the breathing in your belly. As your body relaxes, have yourmind be aware and sensitive. Were going to bring this presence or awareness
through the body.
First of all were going to bring the attention to the crown of your head; just becoming
aware of the crown of your head. Dont try to change anything, dont try to do
anything; just being present with how things are in the crown of your head.
And now bring your awareness into your forehead. Just present; aware. And now into
the left side of your head, above your ear. The right side of your head, and the rear
side of your head behind your forehead. And bringing your awareness now into your
eyes, first your left eye, your right eye, your right ear, the back of your head in line
with your ears, your left ear; bringing your awareness into your nose, moving
downwards through your body all the time; just being present, aware of how things
are in your nose.
And now down again, aware; around your mouth, your right jaw, the back of your
head at the base of your skull, your left jaw. Moving your awareness down again into
your throat at the front. Not doing anything; not changing anything just aware. All the
transformation you need comes simply from your awareness. Moving your awareness
to the right side of your neck, to the level of your throat, the back of your neck, the
left side of your neck; moving your awareness down again to the top of your chest at
the front, into your right shoulder, into the top of your back, your left shoulder, just
present, just simply aware.
Moving your awareness down again, moving always downwards into the area of your
chest on the level of your heart, slightly to your left, the right side of your chest, under
your right arm, your upper back on this level, under your left arm, becoming aware of
your arms themselves, your right upper arm, your left upper arm, moving yourawareness down into the lower part of your chest cavity first on the left side. On the
right side, and now the right side of your body, roughly on the level of your elbow,
your back on this level, the left side of your body on the level of your elbow, your
solar plexus, the right side of your abdomen, the right side of your body, the rear side
of your body on this level, the left side of your body, becoming aware of your elbow
on your right side, on your left side, simply present, simply aware; moving your
awareness down again to the level of your navel, just being present, just being aware
whats here at the front of your body, the right side of your body on the level of your
navel, the rear side of your body, the left side of your body.
Moving your awareness down again to the level of your pubic bone in your lower
belly just present, aware; now the right side of your body on this level, the rear of your
body, your lower back, the left side of your body; moving your awareness into yourright lower arm, your left lower arm, moving your awareness down again into the level
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of your pelvis at the front of your body, moving your awareness into your right hip, the
rear of your body on this level, your left hip.
Moving your awareness down again into your right upper leg, first the front, the right
side, the rear side of your right upper leg, the left side, moving your awareness into
your left upper leg, first the front of your upper leg, the right side, the rear side, the
left side of your left upper leg, moving your awareness, your presence into your right
wrist, what happens when an area comes into your awareness like this? Moving your
awareness into your right palm, the back of your hand, your right thumb, your right
index finger, middle finger, ring finger, little finger.
Moving your awareness into your left wrist, the palm of your hand, the back of your
hand, your left thumb, your index finger, your middle finger, your ring finger, your littlefinger; moving your presence, your awareness down into your right knee, first the
front of your knee, the right side of your knee, the back of your knee, the left side of
your knee; moving your awareness into your left knee, the right side of your left knee,
the rear side of your knee, the left side of your knee; moving your awareness down
again, into your right lower leg, the front of your leg, the right side of your lower leg,
the rear side of your lower leg, the left side of your lower leg; moving your awareness
to your left lower leg, the right side of your lower leg, the rear side, the left side and
back to the front; moving your awareness down again into your right ankle, first the
front of your ankle, the right side, the rear of your ankle, the left side, back again to
the front, moving your awareness down into your left ankle, the front of your ankle,
the right side of your ankle, the rear side and the left side of your ankle.
Moving your awareness into your right foot, the topside of your foot, your right heel,
the sole of your foot, your right big toe, your second toe, your third toe, your fourthtoe, your fifth toe, moving this presence, this awareness into your left foot, the
topside of your foot, the left heel, the sole of your left foot, your left big toe, your
second toe, your third toe, your fourth toe, your fifth toe.
Now moving your awareness again up to the crown of your head, letting your
awareness just sweep down through your body, perhaps a little faster now, a little
more easily, through from the crown of your head all the way through and over your
face you head, your neck, over your shoulders, your chest, your upper back, down
through your upper arms, down through your mid-back, your abdomen, your elbows,
your lower arms, your hands, down through your pelvis, into your legs, down through
your upper legs, your knees, your lower legs, your ankles, your feet, thats right.
As you become aware of all these areas you may find your awareness can slip down
through the body even more readily, even more easily, just letting this happen very
naturally, and now, allowing your awareness to be generalised through your whole
body, particularly allowing yourself to be aware of any places of any kind of
discomfort, tension, stress, anything thats not 100% how it might be; allowing these
areas to be held in this gentleness, in this curiosity, this presence of your awareness.
Dont try to change anything; just being aware, being present; the changes come
when theyre ready, and even if they dont come, thats fine too. When youre in this
quality of awareness, your relationship to all these things changes in a very beneficial
way, and when you feel your awareness very diffused throughout your body, very
present and very gently become aware of your fingers, your toes, gently starting to
move into your fingers, your toes, gently, gently, allow yourself a really good, deep
stretch, a really good stretch, allowing your body to open up, to wake up so that
youre ready to carry on with the next thing.
Can play CD if you wish.
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Afterwards, feedback session with partners, then with the whole group.
Check everyone is comfortable to go home and practice.
Meditation diary. Have students note down how they felt, any particular insights/
inspirations that might have arisen, also when appropriate give a guesstimate of what
percentage of the time they could stay with the meditation object. Remind students
to take a few minutes to do this after each meditation period when they go home.
Assignment for the week. To take 30 minutes once a day to practice the bodyscan
meditation and update meditation diary. If you need a timer, you can use an alarm
clock or a mobile phone on vibrate.
Question to be answered. What happens if, with the best will in the world you miss
a day of practice? The answer comes in two parts
Really, really, dont miss a day.
Carry straight on the next day. Note that you missed a day in your meditation diary
and then just keep going.
Final questions.
Micro meditation.
Let your meditation practice be a sanctuary. Harshada Wagner
Perhaps you find yourself seeking a moment of peace in the midst of the motorway of
life? Or you want to improve the quality of your daily meditations?
Maybe youre stressed out, under pressure, or in a difficult situation, and you need to
take stock. Maybe you usually reach for a cigarette, a drink, rescue remedy, a
tranquilliser, or perhaps something else. Whatever it is, you wont always have it with
you. This simple practice is one you will always have with you, you wont be
searching your pockets, cursing the lack of your usual prop. Its a very good trick to
have up your sleeve.
Let me share a basic meditators tool with you, one you can use any place, any time.
Micro meditation is a form of mindfulness practice. Its a way to hit pause, refresh,clear cache, revitalising your mind and freshening up your day. Its like going to the
wash room and picking yourself up with a splash of cold water.
Set aside a minute for yourself, mentally dropping whatever youre doing. Dont wait
for the perfect moment, there wont be a better one.
1. Stop whatever youre doing.
2. Shut your eyes.
3. Focus on your breath.
4. Mindfully take three rounds of in and out breaths.
5. Gently open your eyes and resume what you were doing.
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Youve just created your sanctuary, one you can return to any time you wish.
When you return to activity, youll find yourself more able to focus, with a better
perspective on things.
Use this micro meditation any time you need to hit the pause button. Perhaps when
you are at work, with family, friends, or just in the streets or at the shops.
If you dont have time, then you can even make this meditation shorter, a single in
and out breath. Even if youre feeling stressed out of your mind, and youre running
late for work, you can only improve things by hitting the pause button for a single in
and out breath.
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Ando Perez, founder of Silences.
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