introduction to meditation and mindfulnessolli.illinois.edu/downloads/courses/2019 fall...
TRANSCRIPT
GOALS OF THE CLASS
• Present an overview of meditation and mindfulness
• Present training in the process of self-awareness
• Teach skills necessary to begin a personal meditation/mindfulness practice
• Provide supervised meditation/mindfulness practice
• Provide information to facilitate personal growth
THE CONTENT OF THIS COURSE IS DRAWN FROM
• Buddhism, Christianity, Judaism, Taoism
• Philosophy
• Psychology
• Physiology
WHAT IS YOUR PATH?
• Why are you taking this class?
• What do you expect to learn from this class?
• What is your INTENTION
THE DEFINITION OF MEDITATION
• Meditation is Training your Mind to Be Aware of the present moment
• Training is repeatedly bringing your thoughts back to the present moment
• Your Mind is your moment conscious experience
• Resting is to experience without response or judgement
• The Here and Now is your moment to moment experience
• Experience is the sensations from five senses, thoughts, feelings and moods
• Meditation isBeing Present in the moment
Practicing Meditation is training the Mind to be present in the moment
Learning Meditative Mindfulness is learning to be Self-aware in the moment
BUDDHIST MEDITATION
Shamatha
• Calm abiding
• Clear awareness
• See how the mind works
• We are not creating this state
• This state already exists within us
Vipassana
• Insight (the true nature of reality)
• Emptiness
• Impermanence
• Egoless
• We are all connected
MASLOW'S HIERARCHY OF NEEDS
Self-actualization
Esteem needs
Social needs
Safety Needs
Physiological needs
WE ARE GENETICALLY PROGRAMED TOSELF ACTUALIZE
SELF ACTUALIZATION IS GROWING TO YOUR FULLEST POTENTIAL
TO BE HAPPY
CARL ROGERSNON-DIRECTIVE THERAPY
HE WAS AN ALL ACCEPTING MIRROR
THE INTENT OF THIS CLASS IS TOTEACH YOU TO BECOME A MIRROR TO
SEE YOUR SELF WITHOUT JUDGEMENT
Four Noble Truths
Life is Suffering (Dukkha) Dissatisfaction
There is a Cause of suffering
There is Freedom from suffering
The Eightfold Path
The Eightfold Path
Right Speech
Right Conduct
Right Livelihood
Right Resolve
Right Effort
Right Mindfulness
Right Concentration
Right View
THE PATH IS SELF AWARENESSTHE FOUR LANES ARE:
WE FEEL (BODY)
WE THINK (MIND)
WE FEEL (EMOTIONS)
WE BEHAVE (ACTIONS)
FOUR LANES OF SELF-AWARENESS
LANE ONE
AWARENESS OF THE BODY
USE THE BODY TO ANCHOR AWARENESS TO THE PRESENT MOMENT
HOW TO MEDITATE
Posture Stable Comfortable
Eyes Closed*
Breath 3 slow deep breaths then breath naturally
Length of time 5 – 60 minutes
Time of day Same time each day works best
Place Quiet and free from distraction
REST YOUR AWARENESS ON THE BREATH
ANCHOR YOUR AWARENESS ON THE PRESENT MOMENT
BY RESTING YOUR AWARENESS ON YOUR BREATHING
WEEK ONE PRACTICE
Find a comfortable place to meditate
Set a time to meditate
Find a comfortable position to use during meditation
Meditate for five minutes counting your breaths
Do a short body scan several time a day
Your intent is to be present in the moment