ELLA 29: Mindfulness Meditation

Spring 2016

Syllabus & Meditation Exercises

Instructor: Don E. Macdonald (donaldevanmacdonald@gmail.com)

ELLA 2016 Mindfulness Meditation (EL29)

Course Outline1

Module 1. Introduction to Meditation Practices Monday May 2nd

Lecture 1.1: What mediation is – what its not. Exercise 1.1: Concentration on a candle

Tuesday May 3rd

Lecture 1.2: Early forms of mediation and altered consciousness Exercise 1.2: Gazing upon deities

Wednesday May 4th

Lecture 1.3: Meditation in far eastern traditions Exercise 1.3: Deep breathing

Thursday May 5th

Lecture 1.4: Meditation in the middle eastern “desert religions” Exercise 1.4: Lectio Divina

Friday May 6th

Lecture 1.5: Recent scientific and neuroscience findings Exercise 1.5: Tranquil sound meditations

Module 2. Buddhist Meditation and Spirituality Monday May 9th

Lecture 2.1: The historical Buddha and his teachings Exercise2.1: Mindful breathing

Tuesday May 10th

Lecture 2.2: The Theravada Tradition Exercise 2.2: Walking meditation

Wednesday May 11th

Lecture 2.3: The Mahayana Tradition Exercise 2.3: The Zen Koan

Thursday May 12th

Lecture 2.4: The Tantrayana or Vajrayana Tradition Exercise 2.4: Chanting meditation

Friday May 13th

Lecture 2.5: Buddhism moves to the West Exercise 2.5: Lovingkindness meditation

Module 3. Secular Mindfulness in the 21st Century Monday May 16th

Lecture 3.1: Meditation without spirituality Exercise 3.1: Tai Chi

Tuesday May 17th

Lecture 3.2: Mindfulness-based cognitive therapy & stress reduction Exercise 3.2: Body scan relaxation

Wednesday May 18th

Lecture 3.3: Mindfulness in the classroom Exercise 3.3: Mindfulness in the classroom

Thursday May 19th

Lecture 3.4: Mindfulness in the corporate world Exercise 3.4: Mindfulness of physical discomfort

Friday, May 20th

Lecture 3.5: Being a mindful senior Exercise 3.5: Mindful eating – Tea Meditation

1 Instructor: Don E. Macdonald (donaldevanmacdonald@gmail.com)

Meditation: Getting Ready 1

Meditation: Getting Ready Mental Preparations

Time

• Try to find a consistent time during the day when you can practice - morning people should find a morning time slot, evening people a late afternoon/evening time. Try to stick to this time slot as much as possible.

• Start with 5 minutes of practice for say, for one or two months then gradually increase the time as you gain proficiency. Try to get up to 30 minutes if you can, but be patient as this can take many years to achieve. Use your smartphone timer.

Place & Clothing

• Try to find a quiet meditation spot in your home that becomes somewhat “sacred” to you. Let family members know that this spot is important to you.

• You can place some candles, iconic images, flowers or art that helps you establish a tranquil setting for mediation.

• Were loose clothing – try a bathrobe after a shower or bath.

Sitting

• You can adopt a number of different sitting postures, including the traditional full, half or lazy lotus, Burmese style sitting (legs together sitting on your calves) or in a chair.

• If you sit on the floor use a cushion but try to only sit on the edge of the cushion.

• Try to keep your back straight, but not rigid like a plank, be a little relaxed. The point is to keep you alert and focused on the mediation, without nodding off to sleep or making your backache.

Hands & Eyes

• Hands can rest lightly on your knees or in your lap in a folded fashion.

• Eyes can be closed (so long as you don’t get sleepy) or slightly open staring at a spot about 1 meter in front of you.

• When you first start, you need to be mentally somewhat relaxed and not too stressed out with life’s challenges.

• Make a mental pact with yourself that these 5 minutes whatever are very important to you and you will attend to other issues and problems, once your mediation if over. Keep your word to yourself, and attend to these matters after your mediation is over.

• Be kind and patient with yourself and non-judgmental as you practice and try not to get frustrated with all the mental activity vying for your attention - this is normal and it will take time to quiet things down.

• Don’t force it – the aim of meditation is not to use brute force to control or suppress your thoughts. It’s more gentle and requires patience.

Exercise 1.1: Candle Concentration 1

Exercise 1.1: Candle Concentration History

Preparations

• Place a candle on a wide non-flammable surface like a pie-pan or plate. Try to get it at close to eye-level if possible, about 1 meter away. Dim the lights.

• Take real care with disposing of matches and never leave a candle burning unattended.

• Assume one of the mediation postures and get comfortable.

Instruction

• Start by closing your eyes and take 5-6 deep breaths. • Gently gaze at the candle flame and keep your attention fixed and

breathe normally. Try for 5 minutes to begin with and increase your time as you progress.

• Try to notice as much as you can about the flame – its color, smell, how it constantly changes, how you feel about it, how it joins the wick, its simplicity and beauty.

• At some point if you get really good, close your eyes and keep the after image of the flame in your mind’s eye.

Benefits

• This introductory exercise helps build concentration, reduce stress, improve memory and is also useful for learning to keep your attention on one thing.

• The candle exercise also helps to build a sense of “willpower” and determination to stay on a single task.

• It begins to tame our wild “monkey mind” and builds a strong foundation for more advanced meditations.

• This exercise has its roots in Hindu yogic spiritual practices

• In Sanskrit it is called “Trāṭaka” (meaning to look or gaze).

• It was original thought to cleanse the eyes.

• It may go back even further to our Pleistocene ancestors millions of years ago as they stared into campfires and reflected on the day and mysteries of life.

• You can substitute any simple object for the candle if you like, e.g. a flower, plant, rock, or fruit.

• Guided video: http://www.mayoclinic.org/healthy-living/stress-management/multimedia/meditation/vid-20084741

Challenges/Problems

• One comes to realize how wild our minds really are. • The trick here, as in most meditations, is to be easy on yourself – every time your mind wanders, gently bring it

back as you would if a child were wandering into traffic. • Your eyes may water a bit – its normal and should clear. If you have contacts, look away once in awhile.

Exercise 1.2: Icon/Visual Meditation 1

Exercise 1.2: Icon/Visual Meditation History

Preparations

• Place a three dimensional iconic religious image or any 3D object in front of you about 1 meter away.

• Assume one of the mediation postures and get comfortable.

Instruction

• Start by closing your eyes and take 5-6 deep breaths. • Gently gaze at the icon or object, but don’t fixate on one spot – keep

moving your gaze around the object. Breathe normally. Try for 5 minutes to begin with and increase your time as you progress.

• Try to notice as much as you can about the object – see its depth as a 3D object, details, color, how you feel about it, any emotions that arise. But don’t analyze it or make judgments about it.

• Try and notice the “negative space” around and between elements of the object.

• At some point if you get really good, close your eyes and keep the image of the icon or object in your mind’s eye.

Benefits

• This exercise helps build concentration and reduces stress.

• This exercise also helps to build a sense of “willpower” and determination to stay on a single task.

• It begins to tame our wild “monkey mind” and builds a strong foundation for more advanced meditations.

• You also gain a better appreciation of 3D space as you move through life.

• This exercise has its roots in many spiritual practices, as devotees would gaze, pray or reflect on religious images.

• Gazing at religious icons likely enhances devotion to one’s practice, whatever that may be. Gazing on flowers or natural objects might increase one’s Biophilia (humans deeply bonded to other living systems)

• In Sanskrit it is called “Trāṭaka” (meaning to look or gaze).

• You can substitute any simple 3D object for the religious icons if you like, e.g. a flower, plant, rock, or fruit.

Questions to Consider

• Where you able to keep your attention on the object for 5 minutes? Could you see empty space?

• Did you notice shadows, textures

• Did you notice parts of an object aid in the appreciation of the whole?

• How aware are you of the space you are in and your surroundings?

Exercise 1.3: Deep Breathing 1

Exercise 1.3: Deep Breathing Background

Instructions – Deep Breathing • The key to deep breathing is to breathe deeply from the abdomen,

getting as much fresh air as possible in your lungs. • When you take deep breaths from the abdomen, rather than shallow

breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

• Sit comfortably with your back straight or on the floor. Put one hand on your chest and the other on your stomach.

• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

• For guided Youtube instruction see:

https://www.youtube.com/watch?v=hD2eGsGTldc, or search for the following string: Guided Deep Breathing Meditation Technique for Relaxation & Anxiety Relief

Benefits

• Respiratory System Works Better - Respiratory difficulties such as asthma, bronchitis and even chest pain can subside.

• Digestive System Does Its Job • Lymph System Works Well - Increases circulation of lymphatic fluid

which speeds recovery after illnesses. • Circulation System Moves - Increases oxygen to the heart. Blood

circulates, relieving congestion throughout the body. There is a flow of oxygen to the brain and eyes.

• Immune System has More Energy - Helps tissues to regenerate and heal.

• Nervous System is Calmer http://www.care2.com/greenliving/13-health-benefits-of-deep-breathing.html

• Breathing meditations - Pranayama - developed as part of Raja Yoga which had the ultimate objective of merging the self (Atman) with Brahman.

• Stress evolved to engage our sympathetic nervous system when really dangerous situations arose – called “flight or fight”. Our whole body would gear up to keep us alive. After a dangerous situation passed, the parasympathetic system would kick in and calm us down.

• Breathing is an effective way of kicking in the parasympathetic nervous system.

• Therefore, it’s important to learn stress reduction and relaxation techniques, which can become a meditation in themselves.

• These techniques are helpful before job interviews, doctor/dentist appointments, and similar stressful situations.

• Most can be practiced in public without looking too weird!

Exercise 1.4: 1

Exercise 1.4: Lectio Divina/ Maranatha Background

Instructions – Chanting Marantha • When meditating, try to find the position that enables you to feel

comfortable and safe. Relax your body’s tension, shoulders, neck, eyes, head. The basic sitting postures are in a straight-backed chair, on a prayer bench, or sit on the floor with legs crossed, with a small pillow beneath for support.

• Choose a quiet time and a place, when you are not likely to be interrupted or disturbed. Treat your meditation as a priority. If possible, keep the same time and same place each day as it helps deepen the rhythm of prayer in your life. Above all be gentle with yourself. Take time to incorporate this new discipline in your life.

• Sit down: the body is relaxed, but not in a position for sleep. • Sit still: The body expresses the person's attitude of attention and

reverence. • Keep your back straight: the body is alert and awake. • Breathe normally. The ideal way would be to breathe abdominally

(through the belly) • Stay relaxed / but alert: the formula for peace • Gently close your eyes and begin to recite the mantra: Ma-ra-na-tha. • Repeat your word of prayer during the whole time of meditation

Instructions: Lectio Divina • Same general instructions as above • Read the following passage and try the 4 steps: read; meditate;

pray; contemplate "Peace I leave with you; my peace I give unto you” John 14:27

• Or for the secular, try this passage: • “We are all literally made of star dust” – all of the atoms in our body

were forged during the Big Bang (nearly 14 billion years ago) or in Red Giant stars and Supernova stars that died and produced my atoms.

Benefits • At a secular level, both of these mediations will help develop your

concentration and awareness. • At a religious level, if you are of one of the Abrahamic religions, this

might help to deepen your faith.

1. We

• Lectio Divina is from the Christian mystic traditions and is intended to promote communion with God and to increase knowledge of God’s Word.

• Chanting Marantha is from the New Testament but is currently used by modern Christians who are practicing meditation.

• “We are made of star dust” is common knowledge in modern cosmology and astrophysics.

Exercise 1.5: Tranquil Sounds Meditation 1

Exercise 1.5: Tranquil Sounds Meditation Background

Instructions – Tranquil Sounds

https://www.youtube.com/watch?v=WnI9VcK0pzw

• Assume one of the meditation postures & get comfortable • Take a few deep breaths and relax, but stay awake! • You don’t need to follow your breath for this one. • Just listen mindfully to the sounds, try not to identify or interpret the

sounds – just accept them as they are. • If you find yourself drifting off into thoughts (or to sleep) then gently

lead your mind back to the sounds • The more time you practice this type of meditation the more you

will feel connected and serene • Lots of sounds on YouTube – type in “tranquil sounds”

Instructions – Ambient noise

https://www.youtube.com/watch?v=V0eZrXto4Cg • Find a relatively “noisy” setting indoors or out. • Take a few deep breaths and relax, but stay awake! • Just listen mindfully to the ambient sounds in the room or

outdoors, try not to judge, identify or interpret the sounds – just accept.

• If you get annoyed – just say, “annoyed”. If you get angry – say “angry” and return to listening. Whatever you feel, label it and return to listening.

Benefits

• Reduce stress and enhance relaxation • Improve concentration & focus • Create more peace of mind, • Enhance your ability to meditate, even under “noisy” conditions • We can learn to relax and not get stressed out, even under noisy

conditions. • Listening to tranquil sounds while meditating can be a way to help

you fall asleep too.

• The ability of sound to induce meditative states was well known thousands of years ago to ancient Hindu & Buddhist cultures, which used rhythmic chanting, singing bowls, finger chimes & other methods to transcend consciousness.

• Music is capable of a number of health benefits including lowering stress levels, raising states of consciousness, changing moods, accessing different states of mind, developing the brain and is useful in meditation - which also has numerous benefits of its own.

• We tend to meditate in a very quiet environment when we are starting as this minimizes distractions.

• Meditating on the sounds of nature can be very soothing and relaxing.

• But we can learn to meditate on distracting “noise”. This is more challenging, but can be done.

• Noise is really just a judgment about a kind of sound and we can learn to change our emotional response to “noise” through meditation.

Exercise2.1:MindfulBreathingMeditation

Preparations• Go to your usual mediation spot at your usual time. • Assume one of the mediation postures and get comfortable. • Try to keep your back straight if you can – close your eyes or keep

them slightly open and look down.

Instructions

• Breath normally while attending only to the in and out flow of your breathing at the tip of your nose.

• If thoughts or distractions arise, simply watch them for a second and let them go. Gently bring your attention back to your breath. Be easy on yourself and try not to get frustrated.

Benefits

• Scientific research has established a number of benefits from mindfulness, including: lengthened lifespan, boosts the immune system, emotional regulation, compassion for others, increased self-awareness, fights depression & PTSD, and improves sleep.

• It also helps build calmness and wellbeing, concentration, reduces stress and anxiety by reducing ruminative thoughts, improves memory and academic performance.

• It can also help develop new ideas, inspirations, recalling lost items, or even providing insights into your life.

TemporaryAides

• This meditation is a bit more challenging as it is all mentally internal and you may require some temporary meditative aides.

• Imagine you are a guard at a castle gate and your only job is to watch the flow of people (thoughts) coming in and out – you are not to stop anyone or get carried away with the crowd.

• You can also try counting with each in/out breath to 10 and then when you get to 10, start at 1 again. You can also mentally say, things like…”breathing in” – “breathing out”, or “peaceful”/’joyful” with every in/out breath.

• Meditation beads can also help – after each in/out cycle, move one bead. When you get through all the beads, start again.

• It’s important to try and wean yourself of these aides as you progress.

History• Mindfulness meditation has its

roots in Theravada Buddhism and is called “insight meditation”

• Mindfulness means paying attention in a particular way, on purpose, in the present moment and non-judgmentally

• When we focus our minds on the present moment, we are aware of our thoughts, feelings and actions, without attaching judgment to them. It can help us to embrace reality and the present moment, instead of jumping to the past or to the future.

• In a spiritual sense, mindfulness meditation was a way to realize the teachings of the Buddha (called Dharma) by direct experience – to understand the true nature of reality, to overcome suffering, to understand the impermanence of everything (including our sense of self) and to live a truly happy life.

• This ultimate mental experience was called “Nirvana” and had nothing to do with knowing god(s). Buddha never considered himself to be a god, although for most lay people he often did become a god.

Exercise2.2:MindfulWalkingMeditation

Preparations• Go to your usual mediation spot at your usual time. • Start with some mindful breathing for a few minutes or so. • Stand in a relaxed pose.

Instructions

• Stand-up and go for a mindful walk. Be aware of your every step. Notice the “lifting”, “moving”, “putting” aspect of each step as you move.

• Try to synchronize your breathing with the walking – breathing in – step, breathing out – step. Do whatever you like with your hands.

• Don’t walk like a robot or become too self-absorbed. Relax. • Keep your mind only on the walking and breathing – bring it

back gently if it wonders. • Don’t be in a hurry, but try to stay about 0.5 to 1 meter behind

the person in front of you. We will start with a slow walk, but when you are on your own, you can set your own pace.

• Enjoy being in the present moment as you walk – reflect on how fortunate you are to have the use of your legs.

Benefits

• Mindful walking has the same benefits as mindful breathing, but it is a more active form of meditation. You can go back to mindful breathing after doing mindful walking.

• It is a good complement to mindful breathing and can be done to give your legs a stretch during longer mindful breathing sitting sessions.

• Scientific research has established a number of benefits from mindfulness, including: lengthen lifespan, boosts the immune system, emotional regulation, reduces stress, increases concentrations and attention, compassion for others, increased self-awareness, fights depression & PTSD, and improves sleep.

TemporaryAides

• You can count steps up to 10 if you want. Once you get to 10, start over.

• You can also mentally recite a mantra like “Om” if that helps.

History• Mindfulness meditation has

its roots in many Buddhist traditions and is called “insight meditation”

• Mindful breathing and walking was described by the Buddha in the Satipatthana Sutta

• Mindfulness means paying attention in a particular way, on purpose, in the present moment and non-judgmentally

• When we focus our minds on the present moment, we are aware of our thoughts, feelings and actions, without attaching judgment to them. It can help us to embrace reality and the present moment, instead of jumping to the past or to the future.

• In a spiritual sense, mindfulness meditation was a way to realize the teachings of the Buddha (called Dharma) by direct experience – to understand the true natural of reality, to overcome suffering, and to live a truly happy life.

Exercise 2.3: The Zen Koan 1

Exercise 2.3: The Zen Koan Background

Preparations

• Assume one of the meditation postures that you can sit in for up to 5-10 minutes without too much stress. Get comfortable, spine straight (but not like a plank) and alert. Hands on your knees or in a mudra.

• Take a few deep breaths before we start.

Instructions

• Three rings of the bell will signal starting the meditation. If you hear one soft gong, it is just a reminder to bring your attention back to the Koan.

• A cup of Tea: Nan-in, a Japanese master during the Meiji era (1868-1912), received a university professor who came to inquire about Zen.Nan-in served tea. He poured his visitor's cup full, and then kept on pouring. The professor watched the overflow until he no longer could restrain himself. "It is overfull. No more will go in!" "Like this cup," Nan-in said, "you are full of your own opinions and speculations. How can I show you Zen unless you first empty your cup?"

- Two hands clap and there is a sound. What is the sound of one hand? What is the sound of one hand clapping?

- Pick one, and keep thinking about the question until your brain hurts! The idea is to exhaust your intellectual capacity, which often results in an intuitive leap of insight.

- Short discussion & sharing (10 minutes) - Closing & any final sharings.

Benefits

• Improves concentration & focus as in other meditations. • You don’t have to be on a formal meditation cushion or your special

room to meditate. You can practice on the bus/car when going home, in the bath, or while waiting for a dentist/doctor appointment.

1.

• Zen Buddhism of Japan, a succinct paradoxical statement or question used as a meditation discipline for novices, particularly in the Rinzai sect. The effort to “solve” a koan is intended to exhaust the analytic intellect and the egoistic will, readying the mind to entertain an appropriate response on the intuitive level.

• Meditation, in whatever form you adopt, takes sustained practice over years to become really proficient.

• Start with one sitting session for 5 minutes/week (say a Monday). Then, try a second session during the week (say Thursday) and try to get up to 5 minutes. The, add a third day and so on. Try to get to the point where you are doing at least 5 minutes a day, for at least 5 days/week.

• Over time as you get better, extend your sessions to 10 minutes/day – then 15 minutes and so on until you get to 30 minutes in one sitting. Ideally, you are now doing 30 minutes each day. This can take several years so don't get discouraged. Then, try and squeeze in another sitting session at a different time during the day. Again, start with 5 minutes for this second session, then 10 minutes and so on.

Exercise 2.4:Chanting 1

Exercise 2.4: Chanting Background

Chanting

• Chanting is very common in most religious traditions in the east and west. In pre-literate societies chanting by monks was a way of memorizing sacred texts and practicing concentration.

• It is very much a social activity and probably enhances pro-social and cooperative behavior within in-groups.

• The ability of sound to induce meditative states was well known thousands of years ago to ancient Hindu & Buddhist cultures, which used rhythmic chanting, singing bowls, finger chimes & other methods to transcend consciousness.

Instructions

• Assume one of the meditation postures & get comfortable • Take a few deep breaths as you watch your breathing • As the leader starts, join in my reciting Oohhh~~~~~hhhhhhhh~~~~~

Mmmmmmmmmmm~~~~~draw out the mmmmmmm part. • Try to match your breathing with a continuous Ommmmm. • When you hear the bell ring its only a reminder to return to the

sound of the chanting. Two rings signal the end. • If you find yourself drifting off into thoughts, then gently lead your

mind back to the sound of Ommmmm. • Second round: try the words – “One Love” or “Peaceful/Joyful” with

each in and out breath. • You can also try the Jodo Shinshu chant….Namu Amida Butsu (I

take refuge in the Amida Buddha)

Benefits

• Reduce stress by lowering stress hormones. • Improves concentration & focus • Cultivate joy & peace of mind • Slows heart rate, lowers blood pressure and slows respiration, but

enhances oxygenation of the body and brain. • You don’t need to buy into the spiritual aspects or the various

cosmic interpretations to derive the benefits!

• OM is the most often chanted sound among all the sacred sounds on earth and is considered as the sound of the existence or cosmic energy (Hindu). In Yogic tradition, Om is chanted to develop concentration, prior to formal meditation.

• 11th century Chinese Buddhism modified this to “Om mani padme hum”, and these terms represents spiritual qualities to be reflected on as you chanted: generosity, ethics, patience, diligence, renunciation and wisdom.

• The shorter form of simply reciting Ommmm, becomes an auditory form of meditation (much like the drums) and you don’t need to buy into the spiritual aspects or the various cosmic interpretations to derive the benefits.

• Namu Amida Butsu: the Nembutsu means "Save me, Amida Buddha."

• Neurologically, chanting works as it utilizes the same brain pathways as internal talking. Your brain can’t chant and internal talk at the same time!

Exercise 2.5: Lovingkindness 1

Exercise 2.5: Lovingkindness Background

Preparations

• This meditation can be helpful when you are feeling anxious or afraid of something or angry with someone or upset over some event.

• Find a quiet spot to sit for about 10 minutes. • Assume one of the meditation postures & get comfortable, but alert. • Take a few deep breaths as you watch your breathing for a few minutes.

Instructions

Start with yourself (3X):

• May I be safe from harm. • May I be happy just as I am. • May I be peaceful with whatever is happening. • May I be healthy and strong. • May I care for myself in this ever-changing world graciously, joyously. The six directions approach (repeat 3X):

• May all beings in the northern direction be happy and free from suffering. • May all beings in the western direction be happy and free from suffering. • May all beings in the southern direction be happy and free from suffering. • May all beings in the eastern direction be happy and free from suffering. • May all beings above me in the sky be happy and free from suffering. • May all beings below me in the Earth be happy and free from suffering.

The acquaintances approach (3X):

• May I be happy and free from suffering. • May those closest to me be happy and free from suffering. • May those I know more distantly be happy and free from suffering. • May those I am neutral to be happy and free from suffering. • May those who I dislike be happy and free from suffering.

Benefits

• Changes several brain networks in a scientifically demonstrable fashion. • Enhances pro-social behavior, reduces negative emotions & enhances

positive emotions, helps migraines/chronic pain, curbs self-criticism. • Reduces “burnout” in high stress professions like healthcare, teaching. • Improves well-being, attention, concentration & focus.

• Lovingkindness is linked to compassion for all living beings that suffer. It promotes friendliness to all and recognizes that we all have different life histories, genetic dispositions, and personality types (not all of which may be positive). It’s different than the Christian “love thy neighbor” concept.

• Lovingkindness meditation came about because of the Buddha's response to a group of monks who were scared. As the story goes, these monks had gone to a remote forest to engage in intensive mindfulness meditation. But when they got there, they started hearing strange noises, smelling terrible odors, and seeing scary spirits. They fled the forest and sought the Buddha's help.

• The Buddha taught them lovingkindness meditation and told them to go back to the forest and cultivate lovingkindness for these scary spirits. The monks returned to the forest and began to practice lovingkindness meditation. Soon the spirits became as benevolent and friendly to the monks as the monks were being to the spirits. The monks stayed a long time in the forest, in harmony with the spirits.

Exercise 3.1: Tai Chi Movement Meditation 1

Exercise 3.1: Tai Chi Movement Meditation Background

Instructions – Tai Chi • Breath normally as we do the following Tai Chi foundational “jongs” • Don’t worry too much about getting the exercise perfect – keep your

focus on the movement exercise. Relax, go slow and don’t tense up.

• Forearm rotation – the forearms are held up and forward and rotate in and out. The hands are located in front of the left and right meridian. The elbows are stationary.

• Swimming arms: A rotation of the arms in front of the body: making a circular motion with the hands: where one pushes away the other pulls in. The thumbs move from the central axis of the body. It is mainly an upper body stretch in which the arms move outward from the center and then back.

• Big W move - An arm separation such as in kicks: the arms start crossed in front of the body, move sideways, backward and down, and forward up again with the hands crossed on the centerline in front of the chest.

• First 3 movements of Tai Chi: 1. Opening of Tai Chi 2. Left Grasp Bird's Tail 3. Grasp Bird's Tail

Benefits

• Tai chi is a movement mediation that demands a great deal of focus, concentration and memory, so these skills improve.

• It also helps develop balance and can be part of an overall approach to health and wellness.

• If you are interested in taking up Tai Chi, check out their website for when new beginner classes are offered.

• http://western.canada.taoist.org/edmonton/index.php

1.

• Tai Chi evolved out of martial arts in China.

• On the spiritual side, it was somewhat a merger of Buddhism, Taoism and Confucianism.

• It emphasizes balance and is popular among seniors as a way to keep limber.

• Tai Chi objectives include:

o To make Taoist Tai Chi internal arts of health available to all.

o To promote the health-improving qualities of Taoist Tai Chi internal arts.

o To promote cultural exchange (specifically: ...to make the richness of Chinese culture more accessible...).

o To help others.

• There are three main aspects of Taoist practice:

o performing good deeds,

o rituals and ceremonies, and

o arts of transformation (internal alchemy).

Exercise 3.2: Full body scan relaxation 1

Exercise 3.2: Full body scan relaxation Background

Instructions

• Loosen your clothing, take off your shoes, and get comfortable. You can do this sitting up or lying down. Put a pillow under the small of your back and/or neck if you feel strain here.

• Dim the lights, put on soft relaxing music if you like. Set a timer for 10-15 minutes.

• Try to stay awake and mindful of the present moment as you do the body scan. If your mind drifts off at any time, simply pull it back to the body part you are supposed to be focusing on – don’t beat yourself up!

• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of about 3.

• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.

• Stay in this relaxed state for a moment, breathing deeply and slowly. • When you’re ready, shift your attention to your left foot. Follow the

same sequence of muscle tension and release. • Move slowly up through your body, contracting and relaxing the

muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended.

• Guided meditation on Youtube, see: https://www.youtube.com/watch?v=obYJRmgrqOU

Benefits

• These techniques are helpful before job interviews, doctor/dentist appointments, and similar stressful situations.

• Most can be practiced in public without looking too weird! • Strengthen the immune system and produce a host of other

medically valuable physiological changes. In asthmatics, for example, relaxation training has been found to widen restricted respiratory passages. In some diabetics, relaxation can reduce the need for insulin. In many patients with chronic, unbearable pain, the training has brought about significant relief.

• Moreover, the research shows, relaxation may help ward off disease by making people less susceptible to viruses, and by lowering blood pressure and cholesterol levels.

• Can also be used to help with insomnia.

http://www.nytimes.com/1986/05/13/science/relaxation-surprising-benefits-detected.html

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• Stress evolved to engage our sympathetic nervous system when really dangerous situations arose – called “flight or fight”.

• Our whole body would gear up to keep us alive. After a dangerous situation passed, the parasympathetic system would kick in and calm us down.

• In today’s life we are constantly stressed out, without any real threats to our lives.

• Prolonged stress over decades has many negative health impacts.

• Therefore, it’s important to learn stress reduction and relaxation techniques, which can become a meditation in themselves.

Exercise 3.3: Classroom Meditations 1

Exercise 3.3: Classroom Meditations Background

Instructions – Rock Concentration

• Work in groups of 3 or 4 and everyone take a pebble. • Study the pebble individually – keep your attention exclusively on

the rock until the bell sounds. • Use all of your senses, and not just vision. Smell it, feel it, give it a

lick if you dare! Try to notice everything you can about this little stone – what makes it unique. Try to stay on task and not let your mind wander. If you do get distracted, go gently back to the rock.

• Put the stone back in the bag when instructed to do so. Then, dump the stones out and see if you can find your stone!

Instructions – Pebble Meditation • The purpose of this lesson is to teach students practical strategies

to help them cultivate peacefulness within so they can be peaceful in the world. Through mindful breathing and visualization, the qualities of freshness, solidity, clarity, and freedom are cultivated using the images of a flower, a mountain, still water, and a spacious blue sky. The pebbles help us make what can be abstract concepts into something more concrete. Each student is given a small bag and four pebbles.

• For the first pebble, the image is a flower and the quality is freshness. We are all beautiful flowers in a garden of humanity.

• For the second pebble, the image is a mountain and the quality we are exploring is solidity. The mountain knows it’s solid no matter what is going on around it.

• For the third pebble, the image we are working with is still water in a lake, and the quality we are focusing on is clarity. When we are calm, we can make better decisions.

• The image for the fourth pebble is the spacious blue sky, and the quality is freedom, feeling free from worry or anxiety.

Benefits

• Results of mindfulness in the classroom have been largely anecdotal to date, however, research is starting to be undertaken to find out if the claimed benefits are real or not.

• Although this is a new field of research, early results suggest that improvements in paying attention, calming/self-control, self-care/participation, showing care for others and reducing testing related stress, and greater emotional stability are all apparent.

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• Applications of mindfulness meditation in the classroom are being done mostly in a non-sectarian or even completely secular basis.

• Linking mindfulness to Buddhism runs the risk of alienating Christian, Muslim or Jews religious groups and would reduce its uptake in schools.

• The objective of mindfulness in classrooms tends to be: paying attention, calming/self-control, self-care/participation, showing care for others, fostering greater emotional stability, and reducing stress (particularly in poor-high stress schools).

Exercise 3.4: Mindfulness of discomfort 1

Exercise 3.4: Mindfulness of discomfort Background

Preparations

• Find your favorite comfortable sitting or lying position – something you can sit comfortably in for 10 minutes.

• Bring your awareness and attention to your breath. Just notice your breathing with a gentle curiosity about the physical sensation of taking air into your body and breathing it out again.

Instructions

• After a couple of minutes, bring your awareness to your physical sensations. Notice what is happening in your body. What feels comfortable and what feels a little bit uncomfortable?

• Bring your awareness specifically to some part of your body where you are aware that you have an itch, or a slight discomfort. It might be a sense that you want to shift weight, to scratch or rub, to wriggle into a more comfortable position. Just allow your awareness to sit with that sensation – don’t act on it.

• Notice the thoughts that occur in your mind – notice them simply as thoughts. You can choose to act or not act on these thoughts. The thought might be: “I have to scratch this itch,” or “I need to shift my weight.” Just let the thought occur without acting upon it.

• Notice the thoughts and notice the feelings and sensations in your body. Notice how the sensations shift and change; they might become more intense or they may diminish.

• After focusing on one part of your body that has some discomfort just allow your attention to drift around your body until it discovers another place of mild discomfort. Repeat the exercise with your awareness of this new discomfort. Allow your awareness to sit with this discomfort, without needing to do anything about it. You can continue with other areas of your physical sensations.

• Finally, bring your awareness and attention back to your breath. Notice your breathing, notice each breath as you inhale and each breath as you exhale. Simply sit with the awareness of your body breathing.

Benefits

• Pain management becomes easier and its easier to identify areas of your body that you may need to work on.

• See: http://www.livingwell.org.au/mindfulness-exercises-3/13-mindfulness-of-physical-discomfort/ for downloadable audio file

• With mindfulness we purposefully observe our experience as it takes place, including any discomfort or pain that may be present.

• The mind naturally tends to see discomfort or pain as being a “thing,” and to give it a degree of solidity, permanence, and coherence that it doesn’t in fact have.

• In mindfulness we train ourselves to see the many different sensations that actually make it up.

• We may even gently make mental notes of the most prominent sensations that we notice. For example we may note the presence of “tingling,” “pulsing,” “throbbing,” “heat,” “cold,” “aching,” or “tightness.”

• We can notice these sensations without judging them as “bad” or trying to push them away.

• When we let go of the rather crude label “discomfort” or “pain” in this way, and instead note what is actually present, we can find that each individual sensation is easier to bear.

Exercise 3.5: Tea Ceremony 1

Exercise 3.5: Tea Ceremony Background

Preparations

• Find your favorite comfortable sitting position and hand mudra position – something you can sit comfortably in for 30 minutes.

• Take a few deep breaths as you watch your breathing for a few minutes.

Instructions

• This variation of the tea ceremony mediation has three parts: o Part 1: Sitting meditation of your choice (e.g. mindful

breathing, deep relaxing breathing, lovingkindness, silent chanting, Zen koan). Double gong sound when its time to shift. 5 minutes.

o Part 2: Drinking tea and biscuits mindful. Wait until everyone has some tea and a biscuit before you begin. Eat/drink very slowly and be fully aware of the smells and tastes. Be in the present moment and take the time to really enjoy the tea and biscuits. Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full feel like, or three quarters full? Please do this part of the meditation in silence. Double gong sound when its time to shift. 10 minutes.

o Part 3: Sharing your practice. A final chance to chat with others on how you found the course, anything you learned.

Benefits

• The Tea Ceremony meditation acts to re-enforce more formal sitting meditation sessions. It also helps you to be in the present moment and to really start to appreciate what you are eating.

• Improves digestion and can assist in weight loss as we are more in tune with when our body signals we are full.

• Tea ceremonies in many eastern traditions are highly ritualized and can take years to learn properly.

• This meditation is a more of a “daily life” type of meditation practice as opposed to formal sitting practice.

• Part 1. Sitting mediation helps put you in a meditative awareness state before the Tea Ceremony begins.

• The trick is to try and stay focused in the meditative state as we shift to the Tea Ceremony.

• As in all meditations, during Part 2 try not to let your mind wander - stay focused on just enjoying the tea and biscuits.

• Don’t be judgmental or too hard on yourself if your mind wanders – just gently bring it back again.

• In most meditation retreats, participants spend meals in silent mindful attention.

• You can also practice this at home on your own by practicing eating in silent mindfulness.