MeditationThe Subtle Art of Being

Mindfulness"We're in the midst of a popular obsession with mindfulness as the secret to health and happiness—and a growing body of evidence suggests it has clear benefits."Kate Pickert, Time magazine

Benefits of Meditation● Lowers blood pressure● Boosts immune system● Improves physical and emotional response

to stress (MBSR)● Improves ability to concentrate● Broad range of effects - Tinnitus example

http://www.webmd.com/mental-health/features/meditation-heals-body-and-mind

Benefits of MeditationTED Talk: How Meditation Can Reshape Our Brainshttps://youtu.be/m8rRzTtP7Tc?list=PLo63lK-eKEPQnXV02PP20n8_IsWO3IOKy

Benefits of MeditationBenefit of Awareness to overall happiness:https://www.youtube.com/watch?v=TR8TjCncvIw

Types of Meditation● Guided imagery● Body Scan● Contemplation (of a prayer or passage…)● Focus (breath, mantra, mandala, etc.)● Awareness

o Of body and breatho Of surroundingso Of thoughts

One sees a lot of images like this in health magazines.

You might think only beautiful, thin young women can meditate.

Or handsome young men.

Or you have to be an asian monk.

Ordinary people can meditate!

Even college students!

Taken at 7am, after sitting for one hour already since 6 am, in 42F.

Everyone loved the pre-dawn meditation!

My Meditation BuddyYoung children can meditate

Maybe Even Babies….?

What is Meditation?per Merriam Webster:● to engage in contemplation or reflection● to engage in mental exercise (as

concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness

What Meditation is NotHard (no more so than exercise ;-)Esoteric / mystical (anyone can do it)HypnosisReligious (unless you want it to be)

What is Meditation?per Master Dogen (13th cent.) - Fukanzazengi

“put aside the intellectual practice of investigating words and chasing phrases, and learn to take the backward step that turns the light and shines it inward. Body and mind of themselves will drop away…”

What is Meditation?Simply being with what IS

● No (intentional) thinking● No judging● Simple awareness

Sound ExamplesYou become very aware of sounds: Air Cond., people in the hallway, neighbor’s breathing...● Dump trucks - emotional response, annoyance● Car doors and alarms - judging● Birds chirping - pleasant - also judging!

Thinking, judging, feeling are extra baggage - just be!

My Qualification to Teach Meditation20+ years of Zen practice.

Zen = Chan = Dhyana = Meditation

I am authorized to teach Zen Meditation by the Silent Thunder Order in the Soto Zen tradition.

The Secret of Meditation...Is that there is no mystical secret!

The “open secret” is the same as for running a marathon● put one foot after the other (for 26 miles)● watch one breath after the other (for 26 mins)

Simple InstructionsBook title by Brad Warner - Zen Priest

More Detailed Instructions● Disposition of the Body

● Disposition of the Breath

● Disposition of the Mind

Disposition of the Body● Body - Mind connection● Stilling the body helps still the mind● Comfortable stability is the goal● Harder than you think to find stable position● Move if you need to, not meant to be painful● But experiment with letting an itch go...

Disposition of the Body● Wakeful, not sleep● Three point base - stability● No muscle strain● Pelvic tilt - spine curve● Proper padding at pressure points● Position of head● Direction of gaze

Burmese PostureEasy, legs not crossed, wide position.the following images from: http://zmm.mro.org/teachings/meditation-instructions/

Half LotusOne leg over, one leg under.

Full LotusVery stable, but requires flexibility.

Seiza PositionVery stable, easier on knees.

Chair PositionMake sure to have proper spine curve and pelvic tilt.

Disposition of the BodyKeep back straight and centeredDon’t lean or slouchAllow diaphragm to move freelyChin slightly tuckedGaze about 3’ in front of youHands in lap, forming ovalRock gently to find balance point

Disposition of the BreathFocus attention in the belly (the hara).Breathe naturally, through your nose.Count breaths, to ten, then repeat.

First inhale and exhale.Then only exhales.Then maybe no counting, just watching...

Disposition of the MindYou can not stop thinking by will, butYou can learn to let go of thoughts.Focus on your breath to minimize thoughts.When a thought comes, notice “I am thinking”And then let it go.Then return to the breath… Repeat...

The Real Secret of MeditationWhen you do this thousands of times:● Fewer thoughts arise● You notice the thought rather than “be” it● It becomes easier to let it go● The emotional impulse becomes clear● It is easier to not be affected by it● You can choose your response

Last Thoughts● This time is a gift to yourself● you have permission to do nothing● relax, don’t stress● don’t judge yourself● you can’t do it wrong● whatever your meditation, it will help

Let’s Do It!SignalingTimeTry to be stillMove if you need toYour meditation is whatever it needs to be

ReferencesWritten Instructions:http://zmm.mro.org/teachings/meditation-instructions/Intro video: https://youtu.be/csyCrcpDs58TED Talk: How Meditation can Reshape our Brains:https://youtu.be/m8rRzTtP7Tc?list=PLo63lK-eKEPQnXV02PP20n8_IsWO3IOKyTED Talk: Why a Neuroscientist Would Study Meditation:https://youtu.be/TR8TjCncvIw

Meditation Timer App“Insight Timer” is my favorite:https://insighttimer.com/https://play.google.com/store/apps/details?id=com.spotlightsix.zentimerlite2