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