Mindfulness MeditationKathleen A. Bishop, MS, PHD

Mindfulness studies showed improvements in--Depression symptomsAttention/concentrationAggression/angerCompassionate actionsClarity

Your Thoughts Create Your Reality• Most people lead a life of “quiet

desperation” or so said Thoreau.• Most people spend a significant

portion of their waking hours fretting about the past and/or worrying about the future.• When doing so they are NOT living in

the now moment.

Nine-Headed Dragon River-Peter Matthiessen

“The purpose of meditation practice is not enlightenment; it is to pay attention even at unextraordinary times, to be of the present, nothing-but-the present, to bear this mindfulness of now into each event of ordinary life.”

Mindfulness Meditation Everywhere

• Thich Nhat Hanh says, “There can be mindfulness in anything you do. • “While you are drinking a cup of water. . .” • “Walking mindfully is possible anywhere you are.”• “Mindful eating can bring you a lot of joy and happiness.”

Mindfulness of Breathing-Lying Down

• “Lie down on your back and place one hand over your belly (in the region of the navel).

• Notice that the abdominal wall rises with the in-breath and falls with the out-breath.

• See if you can pick up on and feel this movement, first with your hand, then without your hand, just by “putting your mind in your belly.”

• There is no need to control the flow of the breath.

Mindfulness of Breathing-Lying Down cont.

• Allow it to come and go as it will, sensing as best you can the changing pattern of physical sensations.

• Rest here in awareness, with the feeling of the breath moving in the body in this way, or however you find the movement of the belly to be with your own breathing.”

• Notice how and when your mind gets distracted with other thoughts, but do not be critical of the mind wandering, just bring it gently back to focusing on the breath and the rise and fall of the abdomen.

Wonderful Moment Breathing Exercise

Breathing in, I know I am breathing in.Breathing out, I know I am breathing out.Breathing in, I notice that my in-breath has become deeper.Breathing out, I notice that my out-breath has become slower.

Wonderful Moment Breathing Exercise cont.

Breathing in, I calm myself.Breathing out, I feel at ease.Breathing in, I smile.Breathing out, I release.Breathing in, I dwell in the present moment.Breathing out, I feel it is a wonderful moment.

A shorter version of “Wonderful Moment”

In, Out; Deep, Slow;Calm, Ease; Smile, Release;Present Moment, Wonderful Moment.

Group Discussion• Are your thoughts hindering or helping you live a

happy, healthy, well-balanced life? • What are you willing to do about it? • Can you use these techniques in your everyday

life?• If so, how, where, and when.• What do you think the results could be?

Be here now

ReferencesAnderson, R. (2001). Being Upright Zen Meditation and the Bodhisattva Precepts. Berkeley CA: Rodmell Press.Matthiessen, P. (1998. Nine-headed Dragon River, Zen Journals 1969-1982. Boston, MA:

Shambhala. Palmer, P. J. and Zajonc, A. (2010). The Heart of Higher Education: A Call to Renewal. San

Francisco, CA: Jossey-Bass.Reynolds, G. (2008) presentationzen Simple Ideas on Presentation Design and Delivery. Berkeley, CA: New RidersRoth, H. (2009) Webinar ACMHE.org “Developments in the Field of Contemplative studies”

Retrieved, July 18, 2011http://vimeo.com/5076639Shauna L. Shapiro, S.L., Brown, K.W., and Astin, J.A., “Toward the Integration of Meditation into Higher Education: A Review of Research.” Center for Contemplative Mind in SocietyStahl, B. and Goldstein, E. (2010). A Mindfulness-based Stress Reduction Workbook. Oakland, CA: New Harbinger Publications, Inc.Stuart, M. and Chayat, R.S. (1996). Subtle Sound the Zen Teachings of Maurine Stuart. Boston, MA: Shambhala.Pictures: Permission given by Mitch Doshin Cantor, my teacher “Thatch” and “upaya-gold-buddha”http://listeningwiththeeye.squarespace.com/galleries http://listeningwiththeeye.squarespace.com/galleries/buddhist/

More references• Williams, Teasdale, Segal and Kabat-Zin, (2007).

The Mindful Way through Depression Freeing Yourself from Chronic Unhappiness. NY, NY: Guilford

• Hanh, T. (2002). Be Free Where You Are. Berkeley, CA: Parallax Press

Links• https://acmhe.memberclicks.net/• https://acmhe.memberclicks.net/index.php?option=com

_content&view=article&id=26&Itemid=85• http://cndls.georgetown.edu/teachtoconnect/• http://www.mindfuled.org/• http://www.ehow.com/list_7771028_zen-decorating-idea

s-office.html• http://floridazen.com/• www.alaska-zen.org/zen-practice/how-to-do-zazen• http://

listeningwiththeeye.squarespace.com/galleries/black-and-white

• www.silverNightingale.com Sarabande, Solo Flue Meditations, Laura Sue Wilansky, The Silver Nightingale, Siciliano from Sonata #2 in Eb Major (J.S. Bach)