Shinzen basic mindfulness

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Basic Mindfulness Startup Gameboard Shinzen Young

Basic Mindfulness Startup Gameboard

See

Hear

Feel

See

Hear

Feel

Simple Labels

Thoughts andEmotions

Physical Senses Restful States

See In. See Out. See Rest.

Hear In. Hear Out. Hear Rest.

Feel In. Feel Out. Feel Rest.

Descriptive Phrases

Thoughts and

EmotionsPhysical Senses Restful States

Mental Images Physical Sights Visual Rest •.

Mental Talk Physical Sounds Auditory Rest

Emotional Body Physical BodyBody Rest

Sensations Sensations

1©2010 Shinzen Young. All rights reserved,

Basic Mindfulness Startup Gameboard 1.1- Created: 11/18/2010. Modified: 12/3/2010

The Big Picture Shinzen Young

The Big Picture

Pauca sed matura

"Not much but ripe."

Motto of Carl Gauss, who is generally regarded to be the greatest mathematician of all time.

©2010 Shinzen Young. All rights reserved.The Big Picture Extended Version 1.3 Created: 10/21/2010. Modified: 12/3/2010

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o. . '

,

., . ". .~ih,"

.~ ...----....


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Meaning of Symbols

Classification of Sensory Experience

3 Basic Sensory Modalities

<0> See

~Hear

X Feel

3 Special Sensory Categories

Restfu I States

"'-' Flow States

+ Positive States


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Mindfulness PracticeLong Term Effect: Develop 3 Skills

I....•0.•.... Concentrationt

~Clarity

2S Equanimity

Immediate Goal: Establish 2 Cycles

L Daily Cycle

S©M • Practice in Stillness

• Practice in Motion

• Practice in Life(Symbolism: b. = Delta = D = Daily)

T@ Yearly Cycle

• Maintain Daily Cycle

• Periodic Retreat

• Periodic check-in with a TeacherD (Symbolism: Y = Year)

Ultimate Aim: Achieve Total Happiness

Achievesurface

happinessforyourself

Help others

""Help others

to achieve to achievesurface ~ deep

happiness happiness

Achieve deephappinessfor

yourself


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Focusing Strategies

ill Note Sensory Experience

Q) Nurture Positive Inner States

0 Do Nothing

Activity of the Source

• One source (zero) withTwo sides (expansion and contraction)

One zero polarizes into effortless spreadand collapse.

All experience arises in the gap thiscreates.


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Stages of History

m II Ancient Past: Sacred pipe and eagle featherrepresent the origins of meditation in prehistoric

~shamanic ceremonies.

£ Recent Past: Yoga figure representing the evolutionof shamanic ceremonies into meditation techniques asliterate civilizations arose.

· . . Present: Brain wave recording sites represent the

~· . • b current collaboration between contemplative adepts· . . and research scientists.

~

Future: Dawn of a new age which could result fromthat collaborative interaction.


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Achieve surface happinessfor yourself

GET AVOID

BodyPleasant Unpleasant

ExperienceBody Body

Sensations Sensations

MindAnswers to Doubt,

Experiencemundane Indecision,questions Confusion

Body Mind Objective Desirable UndesirableExperience Experience World situations situations

Pleasant Answers toDesirable Atthe

At theAt the

--I-ן mw Body mundane f'\ (\ Descriptive »19 situations Subtle level Explicit Level n

Help others to Sensations questions Level I Help othersachieve to achievesurface <:» --I deep

V>happiness c Unpleasant Doubt, Support Support m c happiness

0 Undesirable Support » ""0

Body Indecision, Organ- other n ""0

> situations Teachers I 0<! Sensations Confusion izations practitioners z ;J;)G) --I

ObjectiveDesirable Undesirable

Worldpersonal personal

JW1behaviors behaviors

/' - p Answers toMeaningless

--- Mind Doubt,Experience

spiritualIndecision,

questionsConfusion

~ f < W'l.-" BodyExperience

Fulfillment Suffering

GET AVOID

Achieve deep happinessfor yourself

©2010 Shinzen Young. Allrights reserved. 7

Gameboards Shinzen Young

Gameboards

©2010 Shinzen Young. All rights reserved.Gameboards v 1.5. Created: 11/2/2010. Modified: 11/16/2010

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& Gameboard for Note States

Descriptive Phrases Simple LabelsIn Out Rest Flow In Out Rest Flow

III Mental Physical IIIIII Visual Rest Visual Flow III See In. See Out. See Rest. See Flow.VI Image Sight VI

•.. Mental Physical Auditory Auditory •..!U !U Hear in. Hear Out. Hear Rest. Hear Flow.(1.1 III:I: Talk Sound Rest Flow :I:

Emotional Physical Feel In. Feel Out.Qj Body Body Body Rest Body Flow Qj (or Feel (or Feel Feel Rest. Feel Flow.(1.1 IIILL LL

Sensation Sensation Emotion.) Physical.)

Alternative LabelsIn Out Rest Flow

See image. Sight. See Rest. See Flow.

Hear Talk. Sound. Hear Rest. Hear Flow.

Feel Feeling. Touch. Body Rest. Body Flow.

©2010 Shinzen Young. All rights reserved.Gameboards v 1.5 • Created: 11/2/2010. Modified: 11/16/2010

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o Gameboard for Do Nothing


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W Gameboard for Nurture Positive

Theme Options Scope Options

Positive Mental

ImagePositive Affect Positive Ideal

Positive Positive Positive Mental

Behavior Situation Talk

PositivePositive

EmotionalOtherCognition

Sensation

©2010 Shinzen Young. All rights reserved.

Gameboards V 1.5 • Created: 11/2/2010. Modified: 11/16/20104


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How to Expand Symbols into fameboards

51. so. SR. SF.

& • HI. HO. HR. HF .

FI. Fa. FR. FF.

ooA(p • B 5 T

C a F


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Health & Medicine

Shinzen basic mindfulness