MINDFULNESS FOR LAWYERS

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PowerPoint presentation on Mindfulness - produced and presented by Ellis-Jones Enterprises Pty Limited - all rights reserved - for information purposes only - not for commercial use except by the …

PowerPoint presentation on Mindfulness - produced and presented by Ellis-Jones Enterprises Pty Limited - all rights reserved - for information purposes only - not for commercial use except by the copyright holder

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  • 1. MINDFULNESS FOR LAWYERS
    DrIan Ellis-JonesBA, LLB (Syd), LLM, PhD (UTS), DD, Dip Relig Stud (LCIS), Adv Mgmt Cert (STC)Solicitor of the Supreme Court of New South Walesand the High Court of AustraliaPrincipal, Ian Ellis-Jones, LawyerDirector, Ellis-Jones Enterprises Pty LimitedVisiting Associate, NSW Institute of PsychiatryFormer Senior Lecturer-in-Law, University of Technology, SydneyCommissioner of Inquiry under the Local Government Act (NSW)Retreat Director, Mediator, Facilitator, Trainer and Consultant
  • 2. Copyright, Terms of Use and Disclaimer
    Copyright © 2010 Ellis-Jones Enterprises Pty Limited (ABN 38 088 534 141).All Rights Reserved.
    All material on the slides comprising this PowerPoint presentation are subject to copyright, trademark and other intellectual property rights protection under national and international laws.The reproduction, downloading or many other use of any material contained in this PowerPoint presentationwithout the prior written permission of Ellis-Jones Pty Limited is strictly prohibited.
    The purpose of the facilitated training session the subject of this PowerPoint presentation as well as any copy of the presentation (“this document”) is to give information, and provide inspiration, for educational training purposes which may be of general interest to the participants as a whole. The information provided at the facilitated training session and in this document (“Information”) is not, and is not intended to be, professional advice to be relied upon as a basis for action on the part of any individual in respect ofany matter in relation to which there could be loss or damage.
    To the maximum extent permitted by law, Ellis-Jones Enterprises Pty Limited and its directors and employees (jointly and severally “EJE”) make no representation or warranty of any kind, express, implied or statutory regarding the Information, which is not intended to be a replacement for professional medical advice. If needed, such advice should be obtained through the services of a competent health professional. EJE does not accept any liability for any loss or damage arising directly or indirectly from action taken, or not taken, in reliance of or upon the Information but excludes completely any and all such liability.
    Although some of the Information is derived from certain ancient healing practices and principles and may be associated with certain spiritual traditions, participants do not have to be religious or belong to or join any particular faith tradition in order to practise and otherwise derive benefits from the techniques, methods and principles described in the Information. Although some references may be made from time to time to particular religious leaders, teachers or faith traditions for the purpose of explaining or expounding what is being presented EJE does not endorse any religion, religious institution or any religious doctrine or dogma, nor endorses or favours any particular religion or faith tradition in its training sessions. The Information is taught without a religious context in a secular, non-sectarian and cross-cultural manner.
  • 3. Grateful acknowledgments are due to the various rights holders whose permission has been given to the use of copyright material. All rights reserved.
  • 4. About the Facilitator
  • 5. Objectives of Training Session
  • 6. Objectives of Training Session
    To assist and empowerLegal Practitioners in their practice of law…
    to enhance their efficiency and effectiveness in the workplace and their overall wellbeing
    to better serve their clients
    to work more collaboratively with their colleagues … ... cont’d
  • 7. Objectives of Training Session
    … by means of the regular practice anduseof certain naturalisticpractices, principles, ideas and thought forms known as Mindfulness …
    of which Mindfulness Meditationforms an integral part.
    ... cont’d
  • 8. Objectives of Training Session
    To present Mindfulness as a coping skill and mode of being which can:
    effectimprovements in the physical body
    improve one’s ability to cope with and release stress ...
    ... cont’d
  • 9. Objectives of Training Session
    - assist in developing the mind’s ability to observe and understand many changing psycho-physiological processes and external surroundings
    • assist in “untying” one’s thoughts from their emotional content and reaction, thereby defusing and dissipating the latter.
    ... cont’d
  • 10. Objectives of Training Session
    To presentMindfulness as a mental skill and cognitive ability which can:
    enhancecognitive functioning and performance
    improveconcentration, capacity for focus, memory, learning and consciousness, ability to think laterally and openness to new ideas
    increaseverbal creativity and greater attention to detail.... cont’d
  • 11. Objectives of Training Session
    To presentMindfulness as a means to ...
    empty ourselves of self-centredness
    foster ethical behaviour
    improve skills in mediation, negotiation and resolution of complex issues.... cont’d
  • 12. Objectives of Training Session
    To presentMindfulness as a means to ...
    seethe limitations of conditioned patterns of thinking
    bringself-knowledge
    enhanceself-esteem.
  • 13. Objectives of Training Session
    To presentMindfulness as a means to ...
    lead to greater work satisfaction
    continuously develop expertise.
  • 14. Training Methods
  • 15. Training Methods
    PowerPoint Presentation
    Talks, Stories, Sayings and Anecdotes
    Self-questioning
    Breathing Exercises
    Guided Meditations
    Supply and Use of Printed Material (copies of PowerPoint slides and Select Bibliography)
    Questions and Answers
  • 16. Topic Areas
  • 17. Topic Areas
    Introduction to Mindfulness
    Introduction to Meditation and Mindfulness Meditation
    The “Purposes” of Meditation
    “Techniques” and “Methods” of Meditation
    Mindfulness and Mindfulness Meditation … core values, “tips”, benefits
    Mindfulness of Breathing ... and Breathing Exercises
    Mindfulness Sitting and Walking Meditations ... cont’d
  • 18. Topic Areas ... cont’d
    Continuous Mindfulness and Awareness of Reality
    Listening to Clients Mindfully
    Mindfulness of Sensations
    Mindfulness for Pain Management
    Mindfulness, Laughter and Humour
    Evening Meditation for Self-Questioning and Self-Reflection
    Questions and Answers
  • 19. Anticipated Outcomes
  • 20. Anticipated Outcomes
    Participants in the training session are expected to gain a workable understanding of:
    the practice and principles of Mindfulness and Mindfulness Meditation
    the mindful use of breathing ...
  • 21. Anticipated Outcomes ... cont’d
    the practice of listening mindfully to others, especially one’s clients
    the use of Mindfulness
    for pain relief, and
    as a means of personal and professional self-development.
  • 22. The Practice of Law
  • 23. The Practice of Law
    The statistics regarding lawyer depression, divorce, suicide, physical and other mental illness, and alcohol and other substance abuse aresimply staggering ...
  • 24. The Practice of Law
    Over 50% of practising lawyers describe themselves as emotionally dissatisfiedwith their work ...and their lives.
  • 25. The Practice of Law
    Lawyers top the list of professions whose members suffer from a major depressive order
    rate of depression
    3.6 times higher than employed persons generally.
  • 26. The Practice of Law
    Lawyers also suffer from alcoholism and illegal drug useat rates far higher than non-lawyers.
  • 27. The Practice of Law
    The divorce rate among lawyers is also higherthan the divorce rate among other professionals.
  • 28. The Practice of Law
    ... and the statistics seem to get worse each year!
  • 29. The Practice of Law
    MYTHS AND DENIAL IN THE LEGAL PROFESSION
    Stress? Drug problems? Not in our firm!
    Stress? Long hours? It’s par for the course!
    If you can’t cope with the stress … the billable hours … the long days … then perhaps you shouldn’t be a lawyer.
  • 30. The Practice of Law
    MYTHS AND DENIAL IN THE LEGAL PROFESSION
    If you’re stressed out, that’s your problem. Solve it yourself, quickly … or else.
    Your wellbeing is not the firm’s responsibility.
  • 31. The Practice of Law
    DOING … as opposed to simply BEING
    “What must I do today?”
    billable hours
    things to do …
    people to meet …
  • 32. The Practice of Law
    SUCCESS is defined by reference to what one has done.. and how others see you
    “I want to be remembered for having done …”
  • 33. The Practice of Law
    The practice of law is injurious to your health unless ...
  • 34. The Practice of Law
    ... you can practise a way of living and approaching life that involves ...
  • 35. The Practice of Law
    • a stable, steady, alert and clear mind, and
    • 36. a state of being psychologicallypresent and withwhatever happens in and around you
  • MINDFULNESS
    ... An Introduction
  • 37. One approach ... MINDFULNESS
    Onenatural means by which to respond to the stress of law practice ... and otherwise empower oneself, is ... MINDFULNESS
  • 38. MINDFULNESS
    “Mindfulness ... makes us accessible to depthsof awareness and clear seeing into the waythings are.”
    - Christopher Titmuss.
  • 39. WHAT IS MINDFULNESS?
    “THE TAPE RECORDER”
  • 40. WHAT IS MINDFULNESS?
    A STABLE ... STEADY ... CALM ... ALERT ... OBSERVANT ... CLEAR ... DELIBERATE ... PURPOSEFUL ... ACTIVE ... FOCUSED …ENGAGED and yet DETACHED ... SKILLFULAWARENESSof the present moment ... including one’s ...
  • 41. WHAT IS MINDFULNESS?
    • BODY FUNCTIONS&SENSATIONS
    • 42. CONTENT OF CONSCIOUSNESS(thoughts, feelings, images, etc)
    • 43. CONSCIOUSNESS itself
    • 44. EXTERNAL SURROUNDINGS
  • WHAT IS MINDFULNESS?
    The practice of paying attention
    in the present
    purposefully andreceptively
    deeply andopenly
    non-judgmentally ...
  • 45. WHAT IS MINDFULNESS?
    ... to whatever arises in the present moment ... moment to moment … both inside andoutside of us
  • 46. WHAT IS MINDFULNESS?
    Mindfulness enables usto move from the level of conceptual thinking tothe level of direct,non-judgmental awareness.
  • 47. WHAT IS MINDFULNESS?
    “We live in a society that … forgets the present.”
    - Albert Einstein
  • 48. WHAT IS MINDFULNESS?
    Keep your eyes open … RIGHT NOW.
    Witness all that is in front of you, above you, and around you … RIGHT NOW.
    What do you see … feel … smell? … RIGHT NOW.
  • 49. WHAT IS MINDFULNESS?
    Lookeverywhere … RIGHT NOW.
    See and experienceeverything … RIGHT NOW.
    Stayin the NOW.
    Sense each part of your body … hands, legs, chest, head, etc.
  • 50. MINDFULNESS
    Mindfulness is now being taught at
    several leading US law schools
    eg Harvard, UC Berkeley, Stanford
    CLE workshops and seminars across the USA
  • 51. MINDFULNESS
    Mindfulness has been endorsed by several ...
    US Bar Associations,and
    insurance companies
  • 52. MINDFULNESS
    ALL of what follows is … DIRECTLY RELATED TO THE PRACTICE OF LAW
  • 53. MINDFULNESS
    Mindfulness takes meditation … in the form of deliberate and purposeful awarenessand ...
  • 54. MINDFULNESS
    ... applies itto one’sWHOLE life!
  • 55. MINDFULNESS
    We need to create space for formal meditation practice within the busy framework of ourdaily lives.
  • 56. Mindfulness
    Mindfulness and Mindfulness Meditation can both refer to a specific type or practice of meditation ...
  • 57. Mindfulness Meditation
    ... used as a psychological and educational tool in somenaturalistic forms of Buddhism and Buddhist meditation
    especiallyVipassanā Meditation(also known asInsight[ful], SensoryorThought Watching Meditation)
  • 58. Mindfulness
    However, MindfulnessandMindfulness Meditation are not restricted to …
  • Mindfulness
    • You do not have to a Buddhist to practiseeitherMindfulnessorMindfulness Meditation
    • 61. You do not even have to be religious to do so …
  • Mindfulness
    What are presented in this training session arenon-religious, naturalistic, psychological forms of Mindfulness andMindfulness Meditation.
  • 62. MINDFULNESS
    MINDFULNESS is ...
    a way of life, a journey in self-discovery andan education ...
    LIVING DELIBERATELYAND PURPOSEFULLY
    IN THE PRESENT MOMENT… AT ALL TIMES.
  • 63. MINDFULNESS
    “To be awake is to be alive.”
    Henry David Thoreau.
  • 64. MINDFULNESS
    Mindfulness ... “a watchful awareness of one’s own inwardness, nourished by meditation, and appropriate outward activity ...”
    - Emeritus Professor Winston L. King.
  • 65. MINDFULNESS
    Mindfulness means …
    no more “sleepwalking” throughout the day
    focusing only on the here and now …
  • 66. MINDFULNESS
    Mindfulness means ...
    being fullyaware of ...
    where you are
    what you are doing
    who you are with
    being fullyaware of ...
    your body
    your thoughts and feelings
    your mindand its contents
    your surrounds
  • 67. “Core Values” ofMindfulness andMindfulness Meditation
  • 68. “Core Values”
    There are certain “core values” of Mindfulness,among them ...
  • 69. “Core Values”
    • ATTENTION ... being, and living, attentively in the present moment, onpurpose …
    … for moments pass … THIS moment has already gone forever!
    • AWARENESS (“mindfulness”) ... mind free and unattached ... indeed detached but watchful
  • “Core Values”
    • UNDERSTANDING ... to gain self-knowledge insight into ourselves and others
    • 70. COMPASSION ... from a sense of ego-self to a sense of Being (non-self/others) ...
    loss of all sense of duality and separateness.
    lovingkindness for oneself and all other beings
  • 71. Mindfulness of Breathing
  • 72. MINDFULNESS
    MINDFULNESS is all about ...
    • AWARENESS ... and CLARITY OF MIND
    • 73. A MIND that is DETACHED but OBSERVANT of ..
    • 74. the thoughts that arise
    • 75. ongoing events and experience
  • MINDFULNESS
    • MINDFULNESS is …
    • 76. OPEN, CONSCIOUS and DEFUSEDAWARENESS
    • 77. of PRESENT EXPERIENCE
    • 78. with ACCEPTANCE
  • MINDFULNESS
    The OPEN, CONSCIOUS and DEFUSEDAWARENESS, and DETACHEDOBSERVATION, has been described as being that of SEEING CLEARLY but“BARELY KNOWING”
  • 79. MINDFULNESS
    STOP
    Don’t get lost in your own mind!
    LOOK
    What is happening now?
    • LISTEN… inner and outer sounds
    BE PRESENT… in the here and now
  • 80. MINDFULNESS
    Observing the BREATH or the movement of the ABDOMEN is used asa major focus of AWARENESS
  • 81. MINDFULNESS
    Following either the breath or the movement of the abdomen is INTEGRATED with MINDFULNESS of:
    BREATH SENSATIONS
    THOUGHTS, EMOTIONS, etc
    SENSE OF BODY AS A WHOLE
    SENSATIONS WITHIN THE BODY
    EXTERNAL CIRCUMSTANCES (sounds, etc)
    “BE-ING”
  • 82. MINDFULNESS
    BREATHINGALSOCALMS BOTHTHE BODY ANDTHE MIND
  • 83. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE
    Sit up in your chair … straight back … feet flat on the floor
  • 84. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Seated posture ... chair or cushion
    stillness and relaxation
    tranquil mind and settled body
    Fold hands in your lap orlay palms up (or down) on your thighs
  • 85. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Close your eyes
    Take a deep cleansing breath
    Take a few moments to settle
  • 86. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    • Bring your full attention to your body
    • 87. Feel yourself in your body
    • 88. “Let go” all over
  • MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    • Bring your attention to your breathing
    • 89. Start breathing in an even pattern.
  • MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    At the start …
    Breathing in … count and say (think) inwardly … 1
    Breathing out … count and say (think) inwardly … 2 …
  • 90. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    In-breath … 3
    Out-breath … 4 …
    Count to 10.
  • 91. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Continue to observeyour in-breath and out-breath.
    “Taste” the breath.
  • 92. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Breathe in ... Breathe out
    ... just like that!
    Just concentrate onbreathing in and out.
  • 93. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Know when the air comesin and goes out.
    Take this as your subjectof awareness.
  • 94. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    When the air comes in ...you know it.
    When the air goes out ...you know it.
  • 95. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Continue this pattern throughout your breathing meditation ... and your breath will becomerefined and softer.
  • 96. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    After a while, no longer say or think the counts ... just follow and be attentive to your breathing.
    Alternatively, follow and be attentive the rise and fall of your lower abdomen.
  • 97. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Noise or sound? ... Note it, and say, “Hearing, hearing”
    Thought? ... Note it, and say, “Thinking, thinking”
    Feeling? ... Note it, and say, “Feeling, feeling”
    Pain? ... Note it, and say, “Burning [or Throbbing” ... and so forth.
  • 98. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Always return, as mindfully as possible, to observing your breathing pattern oryour abdominal movements.
  • 99. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    • Let your awareness gradually fill your body.
    • 100. Notice where your breath is most vivid ...
    - nose? belly? ...
  • 101. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Return your attention to, and continue to observe, the pattern of your breathing …
    Continue for at least 5 minutes.
  • 102. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    Let your mind be peaceful ... undisturbed ... not restless.
  • 103. MINDFULNESS
    A SIMPLE RELAXING BREATHING EXERCISE... cont’d
    When you are ready ...
    open your eyes slowly
    take in your surroundings.
  • 104. MINDFULNESS
    REMAIN CALM, POISED AND RELAXEDAT ALL TIMES.
  • 105. Mindfulness of Breathing
    Should thoughts arise, just notice them ...
    Be aware of them ... with detachment.
    Observe and acknowledge them gently, dispassionately … without judgment … and let them go.
  • 106. Mindfulness of Breathing
    • OBSERVE
    … as opposed toIDENTIFY
    • ACKNOWLEDGE ... LET BE
    • 107. RELEASE ... LET GO
  • Mindfulness of Breathing
    NOTE. “Thoughts” include …
    • feelings and emotions
    • 108. images, memories and reflections
    • 109. plans, concepts and commentaries,
    • 110. sense perceptions
    • 111. body sensations.
  • Mindfulness of Breathing
    Don’t try to actively bring thoughts up.
    Wait and see what comes up next.
  • 112. Mindfulness of Breathing
    Treat any new thought the same way ...
    Observe ... Acknowledge ... Release and Let Go.
    Notice any judging/evaluating ... Let it go.
  • 113. Mindfulness of Breathing
    Rest in the “blank spaces” between thoughts.
    Don’t try to make sense of any thoughts.
  • 114. Mindfulness of Breathing
    Continue to follow your breath or abdominal movements.
    Feel the breath going in and out or the rise and fall of your abdomen
    Just follow it ... with choicelessawareness.
  • 115. Mindfulness of Breathing
    Stay awake and aware ...
    It’s not about the breath or the movement of the abdomen ... but the awareness.
  • 116. Mindfulness of Breathing
    Breathing in and out assists in relieving tension and calmingthe mind.
  • 117. Mindfulness of Breathing
    A deeply relaxed person breathes about 5-8 times a minute ....at the very most.
  • 118. Mindfulness of Breathing
    Breathe consciously as you go about your daily life.
  • 119. Mindfulness of Breathing
    Let your breath go slow and deep … into the centre of your being.
  • 120. MINDFULNESS
  • 121. MINDFULNESS
    The greatest discovery of my generation is that people can alter their lives simply by altering their attitudes of mind.
    - William James.
  • 122. MINDFULNESS
    Mindfulness takes you beyond the limitations of cognition and the analytical mind ... a bit of a challenge at firstfor most lawyers!
  • 123. MINDFULNESS
    Mindfulness
    does not involve notions of the supernatural ...
    that is, the notion that there are higher and lower levels or orders of reality ...
  • 124. MINDFULNESS
    Mindfulness
    is bothnatural and transnatural ...
    that is, it “grows out of ordinary nature, but transcends it” (Sir Julian Huxley)
    not contrary to reason or irrational
  • 125. MINDFULNESS
    MINDFULNESS means ...
    being alert, curious, receptive, choicelessly aware of, and present on purpose with, every thought ...
  • 126. MINDFULNESS
    withdetachment
    withoutjudgment, condemnation or evaluation
    withouttrying to control
    withoutresistance, suppression or sublimation
  • 127. MINDFULNESS
    Mindfulness helps you to “untie” one’s thoughts from their emotional content andemotional reaction...
  • 128. MINDFULNESS
    … thereby defusing, dissipating and short circuiting the “hot stuff”
    ... especially “stuff” from the subconscious mind that you would otherwise act upon
  • 129. MINDFULNESS
    Mindfulness lets you ...
    see this “stuff” … from a distance
    observe and acknowledge it
    let it go … before things spiral out of control
    act, rather than habitually react as if on “auto pilot”
  • 130. MINDFULNESS
    Mindfulness “softens”the mind ...
    ... more “accepting” of whatever is …
    Whatever is, is best!
  • 131. MINDFULNESS
    With the regular practice of mindfulnessboth the body and the mind become soft(i.e. relaxed).
  • 132. MINDFULNESS
    MINDFULNESS, as memory, also involves …
    present-centred recollection …
    retropective memory of some past event
    prospective remembering to do something in the future.
  • 133. MINDFULNESS
    The will acts all the time … shifting from one mental image to another ...
    each arising within about one millionth of a second.
  • 134. MINDFULNESS
    The mind can only focus on one mental image …at any given point in time.
  • 135. MINDFULNESS
    Stay withwhatever arises …for as long as it lasts.
  • 136. MINDFULNESS
    Notice what is passing through your mind with choiceless awareness … by getting up close.
  • 137. MINDFULNESS
    ... “Awareness-ing” ... Let your awareness take note of what’s going on ... inandoutsideof your mind.
  • 138. MINDFULNESS
    Rest inchoiceless awareness ... momentbymoment
  • 139. MINDFULNESS
    Mindfulness is ...
    • a self-liberating experience
    • 140. a way to be free
  • MINDFULNESS
    Live in the mind’s natural state ... mindfulness!
    boundless ... spaceless
    “be-ing”
    presence of mind
  • 141. MINDFULNESS
    CHOICELESS AWARENESS ...
    NOT THE SAME THING AS “THOUGHTLESS AWARENESS”(cfSahaja Yoga).
  • 142. MINDFULNESS
    The aim of Mindfulness ...
    NOT to eliminate all thought
    Thinkingisn’t the problem.
  • 143. MINDFULNESS
    Endless non-purposeful thinking ... especially of a negative kind ...is the problem.
  • 144. MINDFULNESS
    BE AWARE OF EVERY THOUGHT.
    PAY ATTENTION!
  • 145. MINDFULNESS
    Watch and movewith EACH thought ... moment by moment ... choicelessly... and purposefully.
  • 146. MINDFULNESS
    Note what the body is experiencing ... when walking, sitting, reading, driving the car ...
    Thinkingthoughts
    Hearingsounds
    Havingmental images
    Feeling pain or bodily discomfort ...
  • 147. MINDFULNESS
    MINDFULNESS (sati) literally means “memory” ... Remembering ...
    Distraction = forgetting
    Remember what ispresent
    Remember to staypresent at all times.
    Recollectin the present what has happened before.
  • 148. MINDFULNESS
    MINDFULNESS is NOT the same thing as “consciousness”
    Stream of consciousness
    “Trains” of awareness
    Distraction = forgetting
  • 149. MINDFULNESS
    How many thoughts go through the human mind per minute?
  • 150. MINDFULNESS
    What is a “thought”?
    no easy answer ...
    Thoughts are ...
    abstract
    not quantitative, as such.
  • 151. MINDFULNESS
    The mind is incapable of notthinking ... at least on the subconscious level.
  • 152. MINDFULNESS
    How many thoughts per minute?
    The question is considered unanswerable ... at present.
  • 153. MINDFULNESS
    Only observeoneobject per moment.
  • 154. MINDFULNESS
    The brain
    can only “think” one thought at any given moment in time
    can only handle one cognitive function at a time
  • 155. MINDFULNESS
    So-called “multitasking” ...
    ... nothing other than“switch-tasking” ...
    toggling between one task and another ... each time witha “startup cost”
  • 156. MINDFULNESS
    Multitasking ...
    makes us feelefficient
    slows down our thinking
    erodes our attention
    makes us more stressed out, depressed and less able to connect with others
  • 157. MINDFULNESS
    Bepresent!
    Bemindful!
  • 158. MINDFULNESS
    Realize that your thoughts, feelings and memories are not you.
    You are not your thoughts, feelings or memories.
  • 159. MINDFULNESS
    Watch your thoughts, feelings and memories flow like the waves of the ocean against the sea shore ...
    They come in ... and they go out.
  • 160. MINDFULNESS
    Witness your thoughts, feelings and memories flowing away intothe great abyss.
  • 161. MINDFULNESS
    Being “constantly aware” is a manner of speaking.
  • 162. MINDFULNESS
    It is, of course, impracticable to be constantly aware ...
  • 163. MINDFULNESS
    ... that is, turning the attention to what passes in our minds, allof the hours and minutes of the working day.
  • 164. MINDFULNESS
    Mindfulness involves …
    focused attention on the present…
    energy
    enough “effort” to remember to focus attention
    momentary butdetached concentration … each moment … whatever arises
  • 165. MINDFULNESS
    However, be sensitive to what is discordant or negative ... and clear it out ... indirectly.
  • 166. MINDFULNESS
    Watch and move with your thoughts
    ... withdetachment, NOT attachment.
  • 167. MINDFULNESS
    - Be psychologically presenton purpose (“up close”) with whatever happens in and around you.
  • 168. MINDFULNESS
    Deliberately keep the mind at the level of bare attention.
  • 169. MINDFULNESS
    Remain (“be”) in the present on purpose ...at all times ...
  • 170. MINDFULNESS
    • The “here and now” is all that really “is”
    • 171. The past and the future “exist” only in one’s imagination
  • MINDFULNESS
    • The only time we ever have is the present moment
    • 172. We can only live in and experience the present
  • MINDFULNESS
    Live and think only in the present …
    ... the ever-present, ever-vanishing “eternal now”
    Live in and inhabit the reality of the now
    without past or future
    with choiceless awareness.
  • 173. MINDFULNESS
    The pastis dead
    The future is yet to be born
  • 174. MINDFULNESS
    “Yesterday is history, tomorrow is a mystery, and today is a gift; that’s why they call it the present.” - Eleanor Roosevelt.
  • 175. MINDFULNESS
    All that we can know is our present thought
    The only thing we have to “heal” or otherwise “deal with” is the present thought
  • 176. MINDFULNESS
    MINDFULNESS HELPS BRING OUR MINDS TO THE PRESENT MOMENT.
  • 177. MINDFULNESS
    Mindfulness …
    is active, NOTpassive
    is experiential, NOTintellectual
  • 178. MINDFULNESS
    • Let your awareness be unconnected to theobjects of its attention.
  • MINDFULNESS
    Do not try to alter your experience or change your thoughts or sensations.
  • 179. Meditation
  • 180. What is Meditation?
    The etymological meaning of the word ...
    Latin-derived word
    meditatus, past participle of meditari, frequentative of medēri
    related to “middle”, “mediation”, “medical” and “measure”
    also denotes “reflecting”, “pondering” ...
  • 181. What is Meditation?
    What is Meditation?
    ... “a medicine for the mind which does its work by measuring out time, when it can reach a median, a point of equilibrium”.
    - Robert Ellwood, Finding the Quiet Mind (TPH, 1983).
  • 182. “Types” of Meditation
    There are 3 main “types” or “schools” of Meditation ...
    1. Contemplative Meditation.
    2. “Letting Go” or“Surrender” Meditation.
    3. Mindfulness Meditation.
  • 183. “Types” of Meditation
    Contemplative Meditation involves
    • fixed concentration of thought and
    • 184. contemplation on … some object (mental or physical) … on one point.
  • “Types” of Meditation
    • “Letting Go” or“Surrender Meditation”(egCentering Prayer)involves:
    • 185. the emptying of self, and
    • 186. the opening of one’s mind and heart to “the Ultimate” (God/the “Self”/the Ground of Being, InterBeing, the Livingness of your life, etc) ... a state beyond thoughts, emotions and words.
  • “Types” of Meditation
    Mindfulness Meditation involves a “clarity of mind” in which you become purposefully alert, aware of, present with, and attentive to ...
    • your thoughts, feelings, emotions, bodily sensations, etc, and
    • 187. your external surroundings.
  • “Types” of Meditation
    Mindfulness Meditation is:
    • NOTabsorption, that is, fixed or deep concentration on one single object
    • 188. choiceless awareness … a non-judgmental observation of all things as they are
    • 189. living in the present moment
  • The Nature of Meditation
    What it is Not...
    • Meditation is not “mind control” ...
    in the sense of
  • The Nature of Meditation
    What it is Not...
    • Meditation is a form of escape from life
    • 192. Meditation must be done in some special posture (eg the “full lotus position”)
    • 193. Meditation must be done in some special place (eg mountain top, cave, monastery)
    Meditation is a religiousritual or ceremony
    Meditation is trance-like state ...
    NOT SO!!!
  • 194. What is Mindfulness Meditation?
    Mindfulness Meditation
    a bit of a misnomer
    often misunderstood …
  • 195. What is Mindfulness Meditation?
    Mindfulness Meditation …
    • is meditation for daily life …
    • 196. encompasses mindfulness
    of one’s
    … in ALL situations of everyday life
  • 200. What is Mindfulness Meditation?
    What it is Not ...
    It is not …
    • fixed or exclusive concentration of thought
    • 201. but momentary concentration … paying attention to whatever arises … a momentary look at the present moment
    • 202. contemplation.
  • What is Mindfulness Meditation?
    Focused Attention -NOTfixed concentration
    True “control of mind” …
    the giving
    of constant attention.
  • 203. What is Mindfulness Meditation?
    Mindfulness Meditation involves the giving of unwavering attention ...
    to ALL things in life
    NOT merely particular things or one’s own thoughts.
  • 204. What is Mindfulness Meditation?
    Mindfulness Meditation is literallypractice ...
  • 205. What is Mindfulness Meditation?
    ... as in you might go to a golf driving range to practise your golf swingin order toimprove your golf.
  • 206. What is Mindfulness Meditation?
    Mindfulness Meditation involves simply observing whatever mental or physical process is predominantwithin the present moment …
    in order to understand the true nature of it.
  • 207. What is Mindfulness Meditation?
    What it is Not ...
    • It is not a religion or cult or even inherently religious …
    • 208. Meditation does not require you to be religious at all.
  • Mindfulness Meditation
    What it is Not ...
    • You don’t need to ...
    • 209. find a guru
    • 210. go to the Himalayas or an ashram or live in a cave
    • 211. wear coloured robes
    in order to meditate and practise Mindfulness.
  • 212. Meditation
    “The only Zenyou find on tops of mountains is the Zen you bring there.”
    -Robert Pirsig, author of Zen and the Art of Motorcycle Maintenance.
  • 213. Meditation
    Contemplation is different from Mindfulness and Mindfulness Meditation
    Mindfulness Meditation requires a mind completely denuded of all previous ideas and knowledge
  • 214. Mindfulness Meditation
    Whatever then “takes place” in the mind is:
    NOT from previous thoughts, feelings or memories
    from an inner initiative ... out of the depths of one’s very being
  • 215. Meditation ... and Mindfulness
    “THE BABY STOPS CRYING”
  • 216. Mindfulness Meditation
    When the mind is ...
    no longer speaking
    no longer analysing
    no longer caught up in the process of becoming.
  • 217. Mindfulness Meditation
    LEARN TO BE SILENT“LET YOUR QUIET MIND LISTEN AND ABSORB.”
    - Pythagoras.
  • 218. Mindfulness Meditation
    “A single-pointed mind isthe fully trained state ofthe meditative mind. It serves as the ground forcultivating wisdom ...”
    - GesheWangchen.
  • 219. Mindfulness Meditation
    A QUIET MIND
    • “Free Quiet”
    • 220. “Sitting quietly, doing nothing”
    • 221. “Not doing”
    • 222. “Intentional Quiet”
    • 223. Purposefully, and progressively, going deeper and deeper, interiorly.
  • Mindfulness Meditation
    A state of “bare attention” and “choiceless awareness”
    A near-automatic habit of self-reflection
  • 224. Mindfulness Meditation
    A state of freedom from external and internal obsessiveness
    A means of developing and practisingmidfulness
  • 225. Mindfulness Meditation
    Mindfulness Meditation
    is NOT just relaxation
    is NOT just stress relief
    but it does involve identifying and recognising stress causing factors ►►► stress reduction
  • 226. Mindfulness Meditation
    Mindfulness Meditation
    is realization of your body and mind as they appear to you now
    the mind is alert, sharp and mindfully aware
    the body is relaxed and not tense or rigid
  • 227. Meditation ... Do it!
    Meditation is of little value if practised ...
    only occasionally
    only at a certain specified time or times of the day
    only in a particular posture.
  • 228. What is Meant by Practising Meditation?
    What is meant by “practice” in the context of Mindfulness and Meditation?“It does not mean a ‘rehearsal’or a perfecting of some skill so that we can put it to use at some other time. In the meditative context practice means ‘being in the present on purpose.’ The means and the end of meditation arereally the same.”
    - Dr Jon Kabat-Zinn.
  • 229. Meditation ... an “All-day Affair”
    “If the mind is restless twenty-three and a half hours of the day, it cannot be very quiet and peaceful during the remaining half hour.”
    - N. Sri Ram, Spiritual Leader.
  • 230. Meditation ... an “All-day Affair”
    Meditation needs to be applied ...
    in everymoment, and
    in everycircumstance ... of our daily lives
  • 231. Meditation ... an “All-day Affair”
    What is our life?
    We only have “moments”
    The future is only a concept
    Memories of the past are also only concepts
    We can only live in the present moment
    We need to inhabit the now more ... with awareness
  • 232. Meditation ... “Effort Defeats Itself”
    Meditation is NOT a question of effort.
    Don’ttry to relax!
    Don’ttrynot to think!
    Don’ttry to think of nothing.
  • 233. The Nature of Meditation
    “ONE MUST NEVER THINK OF THE WHTE MONKEY.”
  • 234. The Nature of Meditation
    “Hang out in the space betweenyour thoughts.”
    - Alan Cohen.
  • 235. The “Purposes”of Meditation
  • 236. The “Purposes” of Meditation
    • In a sense there are no “purposes” of meditation.
    • 237. Meditation is ...
    • 238. a “thing-in-itself”
    • 239. a way of life
    • 240. a journey in self-discovery
    • 241. a path of well-being
    • 242. an enriched, expanded experience of life, personally and professionally
    • 243. a means of tapping into “resources” of power and joy contained in the mind.
  • The “Purposes” of Meditation
    “We could say that meditation doesn't have a reason or doesn't have a purpose. In this respect it's unlike almost all other things we do except perhaps making music and dancing. When we make music we don't do it in order to reach a certain point, such as the end of the composition.If that were the purpose of music then obviously the fastest playerswould be the best. ...
    ... cont’d
  • 244. The “Purposes” of Meditation
    ... Also, when we are dancing we are not aiming to arrive at a particular place on the floor as in a journey. When we dance, the journey itself is the point, as when we play music the playing itself is the point. And exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.” - Alan Watts.
  • 245. “Techniques” and “Methods”of Meditation
  • 246. “Techniques” and “Methods”
    As there are no “purposes”, as such, of meditation ... and
    Asmeditation is a “thing-in-itself”...
  • 247. “Techniques” and “Methods”
    ... no “techniques” or “methods”, as such, are required.
  • 248. “Techniques” and “Methods”
    THE MASTER’S ADVICETO HIS PUPILON THE USE OFTECHNIQUES AND METHODS
  • 249. “Techniques” and “Methods”
    The essence of all meditation practicesis this ... Cling to nothing.
  • 250. “Techniques” and “Methods”
    There is a danger in clinging to any one “method” thathas worked for you.
    Always be prepared to ...
    let go.
  • 251. “Techniques” and “Methods”
    ARE “TECHNIQUES” AND “METHODS” MERELY A FORM OF PROGRAMMING OF ONE PERSON BY ANOTHER?
  • 252. “Techniques” and “Methods”
    “Techniques” and “methods”:
    establish stereotypes in the mind
    dig grooves (neural pathways) out of which you may be unable to extricate yourself.
    DO NOT GET STUCK ANYWHERE!
  • 253. “Techniques” and “Methods”
    “Techniques” and “methods” are all SECONDARY to the CULTIVATION of a “CLEAR MIND”.
  • 254. “Techniques” and “Methods”
    Mindfulness has been described as being ... “the method ofno-method”.
  • 255. “Techniques” and “Methods”
    Mindfulness means just being aware... just being awake...
  • 256. “Techniques” and “Methods”
    ... all with an
    “effortless effort” ... resting in the momentum ofthe continuity ofthe present moment
  • 257. “Techniques” and “Methods”
    To have “clarity of mind” you must develop and exhibit ... calmness of mindand body.
  • 258. MindfulnessSITTING MEDITATION
  • 259. SITTING MEDITATION
    Sit on achair or cushion …
    straight back …
    feet flat on the floor (if seated on a chair) ...
    otherwise, use some other accepted traditional posture (eg Burmese style, half lotus, full lotus)
  • 260. SITTING MEDITATION
    “Sit straight and be straight in the practice.”
    - Zen saying.
  • 261. SITTING MEDITATION
    Gently hold your hands in your lap ...
    Alternatively, lay your palms up (or down) on your thighs.
    Close your eyes
  • 262. SITTING MEDITATION
    Take a few moments to settle.
    Resolve to sit still for the entire meditation session.
  • 263. SITTING MEDITATION
    Feel the ground support your feet and bottom
    Feel totally grounded and supported
  • 264. SITTING MEDITATION
    Bring your attention to your breathing.
    Take a deep cleansing breath.
  • 265. SITTING MEDITATION
    Start breathing in an evenpattern
    Continue this pattern throughout your meditation.
  • 266. SITTING MEDITATION
    Let your breath go slow and deep … into the centre of your being
    Be mindfulof and follow your breathing, that is, your in-breath and your out-breath...through the nostrilsormouth, into your lungs ...
  • 267. SITTING MEDITATION
    Alternatively, you may wish to be mindful of and follow your breathing in the form of the rise/expansion and fall/contractionof your lower abdomen
  • 268. SITTING MEDITATION
    Either of the above is known as your “anchor” or “primary object of meditation”
  • 269. SITTING MEDITATION
    Your anchor helps you to remain fixed and focused in, and to be mindful of, the moment
  • 270. SITTING MEDITATION
    WHY USE AN “ANCHOR”?Because we can’t focus our mindon every changing momentwithout a certain degreeof concentrationto keep pace with the moment.
  • 271. SITTING MEDITATION
    Always be prepared to attend to any “secondary objects of meditation” (egthoughts, bodily sensations, pain sensations) if, and as and when, they arise.
  • 272. SITTING MEDITATION
    Whenever a thought, feeling, bodily sensation, etc, arises ...
    Be aware of it as just a thought, feeling, etc ... Let it go
    Do NOT resist it or try to expel or drive it away ...
  • 273. SITTING MEDITATION
    Remember the “law of non-resistance” ...
    “Whatever you resist, persists”
  • 274. SITTING MEDITATION
    Simply observe and notice, with detachment, what your body ... including your mind ... is experiencing
    Label what you’re experiencing if necessary ...
  • 275. SITTING MEDITATION
    Labelling…
    Say, interiorly, the word of that being experienced
    Only label objects or processes if they are predominant … cont’d
  • 276. SITTING MEDITATION
    Labelling…
    Use only single words (eg “Hearing”, “Thinking”, “Feeling”, “Throbbing”, “Analyzing”) andkeep to a minimum
    Drop the labelling… if you can be aware without thinking, analyzing, judging, comparing, etc
    … cont’d
  • 277. SITTING MEDITATION
    • Labelling…
    • 278. No need to keep labellinguntil object disappears … it may not!
    • 279. Don’t concentrate on the labels
    • 280. labels only a means to an end …
    • 281. i.e., to direct your mind to the present moment without thinking, analyzing, judging, comparing, etc
  • SITTING MEDITATION
    • Labelling…
    a tool to recogniseONLY the bare fact of the perception of ...
    the coming and going ...
    the arising and passing away …
    of thoughts, feelings, bodily sensations, etc
    NOT a tool to interfere, judge, evaluate, analyze, etc
  • 282. SITTING MEDITATION
    Returnas soon as possibleto your anchor ... that is, return to following either your breathor your abdominal movements
  • 283. SITTING MEDITATION
    Rest in choiceless awareness ... momentbymoment ...
    Keep your mind at the level of bare attention ... without judgment, evaluation, self-criticism, condemnation, comparison, etc
    Let it be
  • 284. SITTING MEDITATION
    Continue as above throughout the period of meditation
    Remain poised and relaxedat all times
  • 285. SITTING MEDITATION
    Don’t rush off immediately at the end of the meditation session
    Evaluate the experience
    Resolve to meditation again ... soon
  • 286. “Tips” onSitting Meditation
  • 287. “Tips” on Sitting Meditation
    Sit down ... comfortably.
    Sit still and upright
    ... spine erect ... head straight.
    Sit relaxed but alert.
  • 288. “Tips” on Sitting Meditation
    Lay your hands in your lap ... palms cupped upward ... either separately orone palm resting gentlyon top of the other.
  • 289. “Tips” on Sitting Meditation
    Remember ... you cannot meditate unless the mind is collected and quiet
  • 290. “Tips” on Sitting Meditation
    Avoid uncomfortable, unnatural positions
    Don’t submit yourself to physical strain or pain ... or injure your body in any way
  • 291. “Tips” on Sitting Meditation
    Keep the body still... but if you need to change your position, do so
    Don’t try too hard ...
    indeed, don’t try at all.
  • 292. “Tips” on Sitting Meditation
    Mindfulness is bare knowing... knowing things as they really are
    Mindfulness is seeing things clearly ... as they really are
  • 293. “Tips” on Sitting Meditation
    Use “effortless effort”
    Observe ... directly, objectively
  • 294. “Tips” on Sitting Meditation
    Don’t try to meditate or relax.
    Just be ... andbe aware.
  • 295. “Tips” on Sitting Meditation
    Close your eyeslightly.
    Turn your mind “inwardly” and silently.
    Commence deepmindful breathing ... paying attention to your breathing.
  • 296. “Tips” on Sitting Meditation
    Practise meditation gently ... butsteadily.
    Practise the “Law of Indirectness” …
  • 297. “Tips” on Sitting Meditation
    The LAW OF INDIRECTNESS ...
    DON’Tresist thoughts and other distractions
    DON’Tfight against them
    DON’Ttry to drive them out or away
    DON’Tdwell upon them …
  • 298. “Tips” on Sitting Meditation
    The LAW OF INDIRECTNESS (cont’d) ...
    DON’Thang on to them … or even think about them!
    DON’T fuel their story
    DON’Tjudge, analyze, evaluate, categorize or compare them
    DON’T attempt to put them out of your mind
  • 299. “Tips” on Sitting Meditation
    The LAW OF INDIRECTNESS (cont’d) ...
    LOOKupon your thoughts as if they were on a TV or movie screen
    GENTLY OBSERVE and, if necessary,LABELyour thoughts ...
    Say, simply, “Thinking” or “Feeling”, etc
    By so doing, you can untie them from their emotional content
    They will pass and disappear in time
    ... All things pass
  • 300. “Tips” on Sitting Meditation
    • TURN YOUR MIND INWARDS
    OBSERVE the moment
    BE with the moment ... be “embodied” in the moment
  • 301. “Tips” on Sitting Meditation
    BE PRESENT with all that happens
    STAY with the moment
    “REMEMBER” the moment
  • 302. “Tips” on Sitting Meditation
    Noteany thoughts, feelings, bodily sensations
    Pausebriefly
    Note the “tone” of any noting
    Returnto observing your breath or following the rise and fall of your abdomen
  • 303. “Tips” on Sitting Meditation
    Careful, mindfulobservation …
    Don’t interfere
    Don’t “feed” your thoughts, feelings, mental movies, etc …
    IN TIME, THEY WILL … LOSE THEIR POWER!
  • 304. “Tips” on Sitting Meditation
    Mindfulness Meditation is ...
    NOT about stopping the mind
    NOT about stoppingthoughts
    Mindfulness Meditation is ...
    about allowingthoughts to be present ...
    but NOT letting them run you!
  • 305. “Tips” on Sitting Meditation
    Remember ...
    WHAT YOU RESIST, PERSISTS.
  • 306. “Tips” on Sitting Meditation
    Don’t try to experience “the silence”
    If you do, you only become aware of ...
    apast silence ...
    a self-projected mental repetition
  • 307. “Tips” on Sitting Meditation
    True silence and quietude occur when the mind is utterly still.
    That requires …
    “bare attention” and “choiceless awareness”.
  • 308. “Tips” on Sitting Meditation
    True Silence ... Emptiness
    “Silence is not the absence of sound, but the absence of self.”
    - Anthony de Mello.
  • 309. “Tips” on Sitting Meditation
    If the mind wanders,be mindful of the wandering and your thinking and imagining
  • 310. “Tips” on Sitting Meditation
    Say inwardly, “Wandering, Wandering” or “Thinking, Thinking” … until the intrusive thoughts, etc, disappear.
  • 311. “Tips” on Sitting Meditation
    When thoughts, etc, are too dominant, intrusive or painful to let go by labelling …
  • 312. “Tips” on Sitting Meditation
    … observe your breathing patternorabdominal movements(“Rising … Falling”).
  • 313. “Tips” on Sitting Meditation
    When the mind wanders, simply observe itas it is
  • 314. “Tips” on Sitting Meditation
    Expand the feeling of awareness of and around the breath to include a sense of the body as a whole ... “re-bodying” yourself ...resting in awareness.
  • 315. “Tips” on Sitting Meditation
    Meditate, mindfully,preferably twice daily …for about 15 minutes on each occasion.
  • 316. Mindfulness Meditation
    In addition, at least ONCE per day, practice “walking meditation”
  • 317. Mindfulness Meditation
    Also, practise “continuous mindfulness” all throughout the day.
    Remember to listen to others mindfully ... being in the present on purpose.
  • 318. Mindfulness Meditation
    Remember ... anyactivity done mindfully is a form of meditation.
  • 319. Mindfulness
    Walking Meditation
  • 320. Walking Meditation
    “Walking meditation is an art! You are not going anywhere, you are walking justfor the sake of walking.”– Martine Batchelor.
  • 321. Walking Meditation ... cont’d
    Walking Meditation helps to foster:
    calmness
    relaxation
    awareness ...
  • 322. Walking Meditation ... cont’d
    ... Yes, the “key” is to be aware as you walk
  • 323. Walking Meditation ... cont’d
    Walking meditation
    is meditation in action
    using the natural movement of walking to foster mindfulness
    the bare experience of walking
  • 324. Walking Meditation ... cont’d
    Walking meditation
    can be the preferred form of Mindfulness Meditation
    ordinarilyprecedes a sitting meditation … centres the mind
  • 325. Walking Meditation ... cont’d
    Walking meditation
    similar to normal walking butslower
    deliberate, intentionalandmindful
  • 326. Walking Meditation ... cont’d
    Walking meditation
    not physical exercise
    butwakeful presence
  • 327. Walking Meditation ... cont’d
    Walking meditation
    choose a quiet place …without distractions
    indoors oroutdoors
    short path ...
    some 3-10 (preferably around 6) metres in length
    the path must have a definite “start” and “end”
    flat, even surface ...
    backwards and forwards or circular
  • 328. Walking Meditation ... cont’d
    Walking meditation
    “walking with presence and mindfulness”
    a means to connect mind and body with the here and now
    keeps one centered in the present moment
  • 329. Walking Meditation ... cont’d
    Walking meditation
    Begin by standing at the beginning of your path
    Start with a “standing meditation” (“Standing, standing”)
    for a minute or 2 ... watch the breath
  • 330. Walking Meditation ... cont’d
    Walking meditation
    Focus on your body
    Feel the sensation of your feet “pressing” against the floor/earth
    Feel the whole body standing … andlaterturning (“Turning, turning”) ... with awareness ...
  • 331. Walking Meditation ... cont’d
    Walking meditation
    Focus your attentionminutely and purposefully on each action.
    You are not going anywhere ... You are just walking.
  • 332. Walking Meditation ... cont’d
    In sitting meditationthe focus of attention isthe breath.
    In walking meditationthe focus of attention isthe moving body.
  • 333. Walking Meditation ... cont’d
    Walk barefootedor with socks only …preferably.
  • 334. Walking Meditation ... cont’d
    Begin to walk slowly.
    Focus on each step.
    Feel each step as it comes.
    Be fully present with each step.
    Notice every sensation of the walking process.
  • 335. Walking Meditation ... cont’d
    Walk “flat-footed”. Place the foot down flat … heal first … toes later.
    “Left, right, left, right …” Steps short … about 15- 20 cm apart.
  • 336. Walking Meditation ... cont’d
    Maintain correct posture in the standing position.
    Walk mindfully …
    • eyes half-open
    • 337. looking straight ahead (not around)
    • 338. pace ... very slow to brisk.
  • Walking Meditation ... cont’d
    Note (and mentally note or label, at least at the beginning) ...
    • the lifting of the heel (“lifting”),
    • 339. the forward movement (“moving” or “pushing”), and
    • 340. the placing of the foot down (“putting” or “dropping”) …
  • Walking Meditation ... cont’d
    Over time, you can build up to noting all 6 component parts of each step ... concurrent with the actual experience of the various movements ...
    1. “Raising”
    2. “Lifting”
    3. “Pushing”
    4. “Dropping”
    5. “Touching”
    6. “Pressing”
  • 341. Walking Meditation ... cont’d
    Be aware of the contact between your foot andthe ground.
  • 342. Walking Meditation ... cont’d
    Allow some 60% of your “tension” to dissipate through your feet ...
  • 343. Walking Meditation ... cont’d
    ... with the remaining 40% dissipating in the non-resistant “zone of airspace” in front of you, into which you are constantly entering.
  • 344. Walking Meditation ... cont’d
    Feel the airspace in front of you as yours to feel, enter and embrace ...
    feel its non-resistance,emptinessand friendliness
  • 345. Walking Meditation ... cont’d
    Be gentle with yourself.
    Say to yourself, interiorly, “Be well” ... sending out loving kindness to others and yourself.
  • 346. Walking Meditation ... cont’d
    Walk through this airspacemindfully but gracefully, effortlessly andwithout resistance ...for such is its nature.
  • 347. Walking Meditation ... cont’d
    OBSERVEthe movement of your feet whilst engaged in your walking meditation ... but don’t look at your feet.
  • 348. Walking Meditation ... cont’d
    Feel each step mindfully as you lift each foot off the floor/ground.
    Feel the sensations in each foot, ankle, leg, knee, the hips, the back, the neck, the head, the face, etc.
  • 349. Walking Meditation ... cont’d
    Look at a place about 2 metres ahead.
    Don’t gaze about here and there.
  • 350. Walking Meditation ... cont’d
    Maintain good posture … straight back.
    Hands by side, in pockets or clasped in front or at rear ...
    resting easily ... wherever they’re comfortable.
    Breathe normally.
  • 351. Walking Meditation ... cont’d
    If background thoughts, etc, arise ... simply KEEP FOCUSED on NOTING your steps.
  • 352. Walking Meditation ... cont’d
    Pay no attention to your breathor abdominal movements.
    Be aware of ...
    the movements with your mind
    the sensations throughout your body.
  • 353. Walking Meditation ... cont’d
    If you become distracted, and focusing on noting your steps doesn’t help ...
    STAND for a few moments
    WATCH your breath
    until the mind calms.
  • 354. Walking Meditation ... cont’d
    Be fully mindful with an alert, relaxed attention to the present moment.
  • 355. Walking Meditation ... cont’d
    Continue to walk mindfully for 10to 20 minutes ...or longer.
  • 356. Walking Meditation ... cont’d
    At end of walk, stand(“standing, standing”) for a short while, observing your posture and breathing … mindfullyandattentively.
  • 357. Walking Meditation ... cont’d
    After standing mindfully for a few moments,
    gentlyreturn to your “daily life”.
  • 358. The Results ofMindfulness andMindfulness Meditation
  • 359. Mindfulness
    NEUROPLASTICITY
    Just as physical exercise is good for the body, and can make positive changes to the body ... so MEDITATION and MINDFULNESS can make positive neuro-physio-psychological changes to the mind
  • 360. Mindfulness
    Mindfulness makes us more aware of ...
    • our thoughts, feelings, emotions and bodily sensations
    • 361. our external surroundings ...
  • Mindfulness
    ... As a result, we develop a heightened sense of sensitivity ... and begin to perceive things differently …
  • 362. Mindfulness
    We then perceive each momentas it actually is.
  • 363. Mindfulness
    We come toacceptwhat cannotbe changed
  • 364. Mindfulness
    We are empowered to change what can be changed ... HOW?
  • 365. Mindfulness
    HOW? ... “Just do it!” ...
    OBSERVE ... BE AWARE ... with DETACHMENT
    ACKNOWLEDGE
    RELEASE ... LET GO
  • 366. Mindfulness
    Before we can “let go” we must first “let be”.
  • 367. Mindfulness
    We become more able to acceptstress, pain and other difficultiesthan before ... without resistanceor avoidance.
  • 368. Mindfulness
    Don’t focus on the past.
    Don’tanalysethe past.
    Don’t attempt to change other people.
    Focus your attention on your owninner states, thoughts, feelings and bodily sensations ... non-judgmentally.
  • 369. Mindfulness Meditation
    Most importantly ...
    Always meditate with complete attention
  • 370. The Benefits ofMindfulness Meditation
  • 371. The Benefits of Mindfulness Meditation
    Mindfulness meditation produces psycho-physical changes in the body and the mind ...
  • 372. The Benefits of Mindfulness Meditation
    Changes in the Body include ...
    reducedheart rate and blood pressure
    increased cardiovascular efficiency
    reducedcholesterol
    reducedmuscle tension
    improved gastrointestinal functioning
    reduced sensitivity to pain
    improvedcirculation of blood and lymph
    enhanced immune system
    improved posture, overallrelaxation of the bodyandsleep.
  • 373. The Benefits of Mindfulness Meditation
    Changes in the Mind include ...
    increased cortical thickness ...
    in the grey matter of the brain
    a calmer, more patient, stable and steady mind
    overall relaxation of the mind and feeling of wellbeing
    improved ability to cope with and release stress
    enhanced cognitive functioning and performance.
  • 374. The Benefits of Mindfulness Meditation
    Changes in the Mind alsoinclude
    improved concentration and attention to detail, faster sensory processing, increased capacity for focus, memory, learning and consciousness, openness to new ideas
    greater responsiveness in the moment
    reduced mental distractiveness
    increased verbal creativity and greater attention to detail
    delayed ageing of the brain.
  • 375. The Benefits of Mindfulness Meditation
    Mindfulnessmeditation as a way of being also ...
    fosters ethical behaviourand empathy toward others
    improves skills in mediation and negotiation
    enhances self-esteem
    leads to greater work satisfaction.
  • 376. The Benefits of Mindfulness Meditation
    PSYCHONEUROIMMUNOLOGY (“PNI”)
    The study of the complexfunctional relationshipsbetween the nervous system,the neuroendocrine system,and the immune system.
  • 377. The Benefits of Mindfulness Meditation
    PSYCHONEUROIMMUNOLOGY (“PNI”)
    Our thoughts, emotions and beliefs govern our susceptibilityto illnesses of various kinds.
  • 378. The Benefits of Mindfulness Meditation
    PSYCHONEUROIMMUNOLOGY (“PNI”)
    Altering our mentaland emotional statecan boost our immune system ... and thus our overall health and wellbeing.
  • 379. The Benefits of Mindfulness Meditation
    PSYCHONEUROIMMUNOLOGY (“PNI”)
    Mindfulness Meditation is “medicine for the mind” which deals effectively withnegative thoughts and emotions, pain, sufferingandstress ... and thus “dis-ease”.
  • 380. The Benefits of Mindfulness Meditation
    THIS IS NOT MERE OPINION ...
    IT IS MEDICAL FACT!!... attested to by ...
    INNUMERABLE NEUROSCIENTIFIC FINDINGS ... reported in REPUTABLE MEDICAL AND SCIENTIFIC JOURNAL ARTICLES ...
    NUMEROUS SCHOLARLY LAW JOURNAL ARTICLESon the beneficial results of MINDFULNESS IN LEGAL PRACTICE.
  • 381. The Benefits of Mindfulness Meditation
    ALL of this is GOOD for:
    the individual lawyer ... personally and professionally
    thelaw firm as a whole
    clientsof the firm
    thelocal community and thewider public
    theworld at large.
  • 382. Mindfulness Meditation
    ALL of this is … DIRECTLY AND FULLY RELATED TO THE PRACTICEOF LAW.
  • 383. Continuous Mindfulnessand Awareness of Reality
  • 384. Continuous Mindfulnessand Awareness of Reality
    Breathe consciously…slowly…anddeeplyas you go about your daily life.
    Observe everything inside and outside of you.
  • 385. Continuous Mindfulnessand Awareness of Reality
    Feel the “life” all around you.
    Be fully present ... here and now ... in the present moment.
  • 386. Continuous Mindfulnessand Awareness of Reality ... cont’d
    • Disidentifywith:
    • 387. the ego-self
    • 388. the various “me’s” within your mind
    ... your “mental noise” and chatter.
  • 389. Continuous Mindfulnessand Awareness of Reality ... cont’d
    • Watch ... almost with disinterest
    • 390. as if it were happening to someone else ...
    • 391. with no comment, judgment or attempt to change anything.
  • Continuous Mindfulnessand Awareness of Reality ... cont’d
    Note the presence of any unhealthy, painful thoughts or emotions …
    Don’t suppress or deny them
    Step back with dissociation from the “activating event” ...
    “See” and feel the emotion instead
    Practise willingness … and acceptance.
  • 392. Continuous Mindfulnessand Awareness of Reality ... cont’d
    Observe ...and be constantly aware... only to understand.
    AWARENESSisINSIGHT
  • 393. Listening to Clients Mindfully
  • 394. Listening to Clients Mindfully
    Mindfulness has been shown to assist lawyers to provide a better service that:
    suits their clients’ needs
    delivers desired outcomes.
  • 395. Listening to Clients Mindfully
    Lawyers are notoriously bad listeners!!!
    Watch yourself carefully.
    Listen attentively at all times.
  • 396. Listening to Clients Mindfully ... cont’d
    Be mindful of what is being said
    “Am I fully aware of what is being said?”
    Don’t simply identify with what is being said.
  • 397. Listening to Clients Mindfully ... cont’d
    If negative thoughts or emotions arise:
    Don’t identify with them
    Ask yourself ...
    “What is happening here? What brought this on?”
    Don’t judge or condemn yourself.
    Simply observe, note ... and understand.
  • 398. Mindfulness of Sensations
  • 399. Mindfulness of Sensations
    Sit comfortably in a meditation posture.
    Observe and follow the breath ... mindfully.
    Bring the attention back to the breath each time the mind wanders.
    Continue this for about 5-10 minutes.
  • 400. Mindfulness of Sensations ... cont’d
    Now, start “scanning” your body and its sensations
    Scan from the top of your head, to your neck, shoulders, chest, arms, etc, ... to your feet
    Observe all sensations ... as they arise and pass ... WITHOUT judging them
    If the mind wanders, return your attention to the last part of the body in which you remember observing sensations
  • 401. Mindfulness of Sensations ... cont’d
    • The regular practice of this method of mindfulness meditation helps you develop emotional equanimity ...
    • 402. You cease to judge sensations
    • 403. You learn to accept discomfort ... knowing that, like all things, it will pass
    • 404. You learn that pain may be inevitable, but suffering is optional
    • 405. Suffering comes from one’s reaction to sensations
  • Mindfulnessfor Pain Management
  • 406. Mindfulness for Pain Management
    “Awarenessin itself is healing.”
    - Fritz Pearls.
  • 407. Mindfulness for Pain Management
    Your emotional and mental state can – and will – affect your experience ofpain sensation.
  • 408. Mindfulness for Pain Management ... cont’d
    Mindfulness and Meditation have been proven to assist in the management of bothacuteand chronicpain conditions.
  • 409. Mindfulness for Pain Management ... cont’d
    Nerve fibresall through your body are constantly monitoring, and reporting back to the brain, on pain ...
    ... whether or not you are even aware of the pain.
  • 410. Mindfulness for Pain Management ... cont’d
    Exercise
    Let yourself become aware of some pain in your body or brain ... of which you were not otherwise aware ...
    e.g. pain sensation in bottom when sitting on your chair,oritch sensation from socksor underwear.
  • 411. Mindfulness for Pain Management ... cont’d
    Ordinarily, we pay no attention to pain or discomfortsensations ... because most of the messages from the nerve fibres are at asubconscious level.
  • 412. Mindfulness for Pain Management ... cont’d
    If you experience painful bodily sensations during an ordinary mindfulness meditation session,deal with them as you would with any other secondary object of meditation (egthoughts, feelings)... as and when they arise.
  • 413. Mindfulness for Pain Management ... cont’d
    However, what can we do when the pain sensations are more severe... and occurat any time? ...
  • 414. Mindfulness for Pain Management ... cont’d
    Sit or lie in a comfortable position.
    Close your eyes … gently.
    Turn your mind “inwardly” and silently.
    Commence mindful breathing or following the “rising-falling” abdominal movements.
  • 415. Mindfulness for Pain Management ... cont’d
    Go to the point of pain (egneck, shoulders)...
    say interiorly “stiffening, stiffening”, “throbbing”, etc, ... as opposed to just “pain”
  • 416. Mindfulness for Pain Management ... cont’d
    Observe the actual sensation of pain.
    Stay with the sensation of pain …
    with full attention (as a “secondary object of meditation”) until:
    the pain disappears, subsides or lessens in intensity
    the sensation changes from moment to moment ...
  • 417. Mindfulness for Pain Management ... cont’d
    Return to your “anchor” (“primary object of meditation”)as soon as possible.
  • 418. Mindfulness for Pain Management ... cont’d
    If the sensation of pain becomes too severe ...change your position(e.g. stand if necessary) ...
  • 419. Mindfulness for Pain Management ... cont’d
    If you decide to change your position …
    Observe the sensation of pain for a few moments.
    Note your desire to be free of the pain.
  • 420. Mindfulness for Pain Management ... cont’d
    If you decide to change your position … cont’d
    Try to let go of that desire ...
    Wait, if possible, until your mind is no longer struggling against the sensation of pain ... before proceeding any further.
  • 421. Mindfulness for Pain Management ... cont’d
    If you decide to change your position … cont’d
    Say the mental note “intending to move”.
    Slowly move the body into the new position, noting “moving”.
    Break the entire action into several separate movements.
    Stop for a moment between each movement.
  • 422. Mindfulness for Pain Management ... cont’d
    If you decide to change your position … cont’d
    Resume following your breath or watchingthe rise and fall of your abdomen.
  • 423. Mindfulness for Pain Management ... cont’d
    Stay in the present moment as much as you can.
    If the mind wanders off, gently bring it back to the present.
  • 424. Mindfulness for Pain Management ... cont’d
    Investigate the process of the “pain” ... a mass of sensations ... not a “thing-in-itself”.
    Discern between "pain" and "suffering”.
  • 425. Mindfulness for Pain Management ... cont’d
    Stop identifying yourself (the “I” of you) with each bodily or mental symptom or sensation.
    Do not say, “I have a headache” or “I have a sore arm”.
  • 426. Mindfulness for Pain Management ... cont’d
    Instead, say, “The body is headaching”, “The arm is throbbing”, etc.
    The headache or painis an unfolding “process” ... that is
    not “yours”
    This process is simply something you are presently experiencing …
  • 427. Mindfulness for Pain Management ... cont’d
    Experience the pain as actual, felt experience
    Don’t analyse or think about the pain.
  • 428. Mindfulness for Pain Management ... cont’d
    Simply observe ... with choiceless awareness.
    Stay in the presenton purpose.
  • 429. Mindfulness for Pain Management ... cont’d
    Notice how the pain is always changing from one sensation to another ...
    ... no matter how “real” and “solid” it may feel.
    Move towards the pain.
  • 430. Mindfulness for Pain Management ... cont’d
    Use “soft focus”.
    ... “Soften” any resistance you feel towards the sensation of pain.
  • 431. Mindfulness for Pain Management ... cont’d
    Don’t try to ignore the pain or push it away ...
    The pain will simply “scream louder”.
    “What you resist, persists”.
    Use Mindfulness Breathing.
  • 432. Mindfulness for Pain Management ... cont’d
    If the pain sensations become all too severe, practiseWalking Meditation instead.
  • 433. Mindfulness for Pain Management ... cont’d
    If symptoms persist
    kill seeyour health care professional!
  • 434. Mindfulness for Pain Management ... cont’d
    Jon Kabat-ZinnPhD
    founding Executive Director, Center for Mindfulness in Medicine, Health Care and Society, University of Massachusetts Medical School
    author of numerous scientific papers on the clinical applications of Mindfulness in medicine and health care, and numerous books including …
  • 435. Mindfulness for Pain Management ... cont’d
    Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness(Delta, 1991)
    Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life(Hyperion, 1994)
    Coming to Our Senses: Healing Ourselves and the World Through Mindfulness(Hyperion, 2005)
    Arriving at Your Own Door: 108 Lessons in Mindfulness(Hyperion, 2007).
    co-author ...
    with wife Myla, of Everyday Blessings: The Inner Work of Mindful Parenting(Hyperion, 1997)
    with Williams, Teasdale, and Segal, of The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness(Guilford, 2007).
  • 436. Mindfulness,Laughter and Humour
  • 437. Mindfulness, Laughter and Humour
    Laughter is good for your health ...
    relaxes the whole body
    boosts the immune system
    triggers the release of endorphins
    protects the heart
    helps you breathe easier
    increases mental alertness
    easesanxiety and fear
    is a powerful antidote for anger and other negative emotions.
  • 438. Mindfulness, Laughter and Humour
    It takes 15 facial muscles to laugh ... but twice that many to frown.
    Mindfully smile ... and laugh … and let go!
    Don’t take yourself too seriously ...
    All things pass ...
    Think of the Laughing (Happy) Buddha... a symbol of a certain state of mind
  • 439. AN EVENING MEDITATION
  • 440. A SUGGESTED EVENING MEDITATIONFOR SELF-QUESTIOING AND SELF-REFLECTION
    In what have I failed?
    What good have I done?
    What have I not done that I ought to have done?
    - As practised by the Ancient Pythagoreans.
  • 441. MINDFULNESS
  • 442. MINDFULNESS FOR LAWYERS
    “BE STILL AND KNOW…”
    THANK YOU
  • 443. MINDFULNESS FOR LAWYERS
    ANY QUESTIONS?