MeditationBy: Derek O’Neal and Courtney Roberts

MeditationPractice and process of paying

attention and focusing your awareness

Interesting

Familiar

Sensual

Productive

Natural

Powerful

Beginning the Meditation Journey

Secret of meditation begins with developing, focusing, and directing your awareness

Build concentration-block out distractions and focus on awareness

Be open to receptive awareness-loosens and extends the mind’s boundaries and embraces every experience that presents itself

Use contemplation for greater insight-allows room for freedom and creative expression

Cultivate positive, healing states of mind-helps you transform inner life by withdrawing energy from mind-states that are negative or self-defeating

Why Meditate?Physiological Benefits

Decreased heart rate and lower blood pressure

Quicker recovery from stress

Decrease in beta and increase in alpha, delta, and gamma brain waves

Enhanced synchronization-correlates with creativity

Fewer heart attacks and strokes

Increased longevity

Reduced cholesterol levels

Decreased consumption of energy and need for oxygen

Deeper, slower breathing and muscle relaxation

Reduction in the intensity of pain

Psychological Benefits More happiness and peace of

mind

Greater enjoyment of the present moment

Less emotional reactivity

More loving relationships

Increased empathy

Enhanced creativity and self-actualization

Heightened perceptual clarity and sensitivity

Reductions in acute and chronic anxiety

Complement to psychotherapy

Why Meditate? Teaches you to slow down and take each moment as it comes; the

present moment is all that matters

Learn to welcome every experience and facet of your being without judgment

Helps you to accept others the way they are and opens up your abilities for a deeper love and intimacy

Relaxing the mind relaxes the body

Encourages an inner mental spaciousness where concerns no longer seem so threatening

Can lead to more happiness and help you focus on the important things in life

Enhances work and play performances

Increases appreciation, gratitude, and love

Discover how to achieve a deeper sense of purpose

Helps you feel more centered, grounded, and balanced

A Beginner’s MindHave an open mind to whatever arises

Freedom from all expectations and preconceptions

Spacious and spontaneous mind

Original awareness

Innocent, don’t-know spirit

Exploring What Motivates You

What you bring to it is what you get out of it

1. Improving you life Primary concern is to fix yourself

2. Understanding and accepting yourself Developing self-awareness and self-acceptance

3. Realizing your true nature Finding your identity

4. Awakening others See others as no different from yourself and put their needs

before your own

5. Expressing your innate perfection Express your “true nature”; confidence in the peace and

happiness you already have

Living in Harmony Be mindful of cause and

effect

Reflect on impermanence and the preciousness of life

Realize the limitations of worldly success

Practice nonattachment

Cultivate patience and perseverance

Simplify your life

Live with honesty and integrity

Face situations with the courage of a warrior

Trust the technology of meditation

Dedicate your practice to the benefit of others

How the Mind Stresses You Out

Preoccupation with past and future

Resistance to the way things are

A judging and comparing mind

Learned helplessness and pessimism

Overwhelming emotions

Fixation of attention

Clinging to a separate self

How Meditation Relieves Stress

Develops focus and meditation Stabilizes concentration,

returns to the present moment, cultivates positive emotions

Allows spontaneous release Negative thoughts and feelings

naturally disappear

Penetrates your experience with insight Become aware of your inner

experience, become aware of your story and how it confused you, change your story, see beyond your story to who you really are, free yourself from your story

Becoming Aware of the Here and Now

Turn attention inward

Relax your body

Develop mindfulnessMoment-to-moment awareness of your

experiences as they occur

Focus on your breath

Expand to sensations

Welcome whatever arises

Control your wandering mind

Meditation Poses

Full Lotus

Kneeling

Half Lotus

Quarter Lotus

The Practical Stuff What to wear: choose comfort over fashion

When to meditate: any time is the best time

How long to meditate: anywhere from 5 minutes to an hour; it’s up to you!

Where to meditate: create a sacred space Avoid the busy spots in your house, stay away from areas of work, find

a quiet place that is not too dark or too light, and is close to nature and fresh air

Meditate in the same place each time Fewer distractions, good vibes, peaceful memories Can meditate while doing dishes, at the computer, driving, talking on

the phone, watching TV, working out

Before you meditate… Eat lightly or wait an hour after a big meal and avoid mind-altering

substances

Just Do It Practice meditation again and

again

Make and keep a commitment to yourself

Be consistent

Restrain yourself

Give 100% of your energy

Apply yourself earnestly

Make an effortless effort

Suspend judgment and be accepting

Let go, unmask, and surrender yourself

Factors that Close Our Hearts

Fear of being attacked, criticized, manipulated, or overwhelmed

Resentment-bitterness builds up

Unresolved grief-constantly mulling over your losses

Jealousy-label self as inferior

Pain

Grasping and attachment- fear of losing what you’re attached to

Self-clinging leads to separation from others

Opening Your HeartBenefits of love: energy, peace, well-being, good

health, belonging, interconnectedness, and spiritual awakening

The factors of a happy and fulfilling life1. Lovingkindness: feeling of goodwill toward all

2. Compassion: feel others’ suffering and want to help

3. Sympathetic Joy: happy feelings that arise inresponse to the happiness of others

4. Equanimity: don’t allow what happened to youupset you

Generate compassion

Common Roadblocks to Meditation

Sleepiness

Restlessness

Boredom

Fear

Doubt

Procrastination

Self-judgment

Attachment and desire

Pride

Avoidance

Bypassing

Develop a Practice That Works For You

Know your motivation

Play to your strengths and fill in the gaps

Experiment, trust intuition, and then settle down

Create a regular practice

Meditate with others-join or form a group

Attend a workshop or retreat

Being Happy with Meditation

Happier people: more energetic, generous, better-liked, self-confident, more likely to have fulfilling relationships, more effective at work, have stronger immune systems

Accept what life brings Feel and express gratitude for the good things in life Savor the pleasures life offers Dwell as much as possible in the present moment Don’t let the inevitable ups and downs disturb their equanimity

Savor the moment

Foster flow

Develop gratitude

Learn to forgive

Cultivate optimism

Using Meditation for Healing

Healing=returning to an intrinsic state of wholeness

Ways meditation works:Love and connectedness, relief of tension and

stress, restore alignment and balance, opening and softening, creating space for emotions, harmony and joy, freedom from self-clinging, awakening

Increased focus, minimal distractions, free from expectations, enhanced clarity, greater endurance, flow experience, capacity to see things multidimensionally, self-acceptance, compassion

Types of Meditations Practicing relaxation

Find a quiet & undisturbed spot, sit in a comfortable position, choose an object to concentrate on, maintain a receptive attitude

Practicing a half smile Form lips into a half smile, hold this for at least 10 minutes while

doing an ordinary activity, practice this the next time you feel your spirits sagging

Walking meditation Walk at usual pace while following breath, coordinate breathing

with walking, be aware of feet and legs as you move them, enjoy mindful walking for as long as you want

Peaceful place Sit comfortably, close eyes, take a few breaths, imagine yourself

in a safe and protected place, take your time, allow yourself to rest in feelings of comfort, safety & tranquility, spend as much time as you want here