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Anthony Quintiliani, Ph.D, LADC

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March 6, 2018 By Admin

Mindful Equanimity and Homeostasis

Mindful Equanimity and Homeostasis

Neuroscientist Antonio Demasio’s new book  The Strange Order of Things: Life, Feeling, and the Making of Culture. (2018) New York: Pantheon Books notes the very important role homeostasis plays in human life and well being. In some ways homeostasis is about the arising, falling, and balancing out of all things important to human life. Homeostasis plays vital roles in human feelings and emotions, motivation for actions, identification of internal states, monitoring positives and negatives, and the realities of progressively positive human development. It is also important in experiencing joy and happiness. Let’s review some core characteristics of homeostasis; it will soon become clear that meditative equanimity and homeostasis have many things in common. Perhaps human homeostasis and equanimity have deep innate, naturalistic tendencies in some people. Here are some characteristics.

  1. Homeostasis is the ultimate balancer of all things, causes, conditions, and outcomes.
  2. It relates to all bio-psycho-social-spirtual conditions in life.
  3. This inner self-balance allows us to cope better with suffering, and also allows us to fully experience joy and happiness – all of which arise and fall, thus balancing out.
  4. From a survival perspective homeostasis enables the propagation of species. It is the key driver of our evolutionary processes and change. Impermanence is in place here.
  5. It enables us to evaluate positive/pleasant, neutral, and negative/unpleasant experiences.
  6. Such judgments become part of our on-going consciousness.
  7. Sounds somewhat like the Middle Way in Buddhist Psychology.
  8. It is the stabilization of all life systems – the master regulator of it all.
  9. Much of it in autonomic/unconscious, but eventually a good deal of it enters our consciousness.  We use it!
  10. In energetic ways homeostasis manages all our mind-body energies toward equilibrium, but it is beyond maintaining the status quo.
  11. It is a highly positive force working to maintain healthy life and development.

Now that you have a good idea about what homeostasis is, you may want to meditate on it and notice it in your mind and body. After that meditation, enter deeper practice and notice the homeostasis of your equanimity when you encounter it.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

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New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Balance, Equanimity, Featured, Homeostatis Tagged With: ANTONIO DEMASIO, BALANCE, EQUANIMITY, HOMEOSTATIS, MINDFULNESS

February 26, 2018 By Admin

Self-Care as Ritual

Self-Care as Ritual

Self-care for Americans is often considered a luxury.  Due to our technological demands and addictions (Demons as they are), and the slow slipping of our economic structures, we are often at the mercy of the bottom line at work. Over-paid CEOs and CFOs and their many assistants eat up so, so much of workplace finances. Rush! Rush! Rush! In the 2017 American Psychological Association survey on stress in America, workplace stress and financial worries were major causes of increased emotional reactivity for Americans. Add to this our enormous addiction problems (drugs of abuse, alcohol, nicotine, opioids, cell phones, and “conspicuous consumption” as anormal process).  So instead of healthy self-care many American take the path of least resistance and self-medicate.  To improve psychological and physical health, we need to ritualize self-care practices. We need to make them one of our most important priorities on a regular basis. You may want to note that you must care for your child within. The list below provides some starting points for you to consider. Try as many of these practices as you can, and adopt as ritual a few you really like. Remember effective self-care is bio-psycho-social-spiritual. Ritualize it!

  1. You are transforming at the cellular level – every second some part dies and some part is born, arising and falling
  2. Hot stone massage
  3. Early morning walks
  4. Daily mindfulness, meditation, and yoga
  5. Pray
  6. Mindful movement stretches
  7. A Reiki session
  8. Long warm baths with aroma therapy, oils, and candles
  9. Tea drinking ceremonies
  10. Hot oil foot massage, or whole body hot oil massage
  11. Practice Mindfulness-Based Stress Reductions
  12. Sit with your pet and pet it
  13. Plan for an enjoy one whole day of silence
  14. Un plug everything – TV, computer, cell phones (especially), etc.
  15. Take a break from the evening news
  16. Write brief entries in a happiness journal
  17. Locate a “wisdom mentor” and pay for your time with her/him
  18. Apologize to a person you harmed, make amends
  19. Do  your own personal spiritual practices
  20. Write or recite gratitude lists
  21. Hug a lot – with emotional meaning
  22. Walk in a labyrinth
  23. Recycle – reduce your personal carbon footprint
  24. Walk in nature
  25. Have a conversation with your inner self-helper, that part of you that tries to help you be well
  26. Use helpful mantras – “I an ok the way I am.” ” I have enough right now in my life.” ” All things change.”
  27. Practice deep, slow, calm abdominal breathing often during the day – take a breathing break
  28. Practice active kindness and compassion
  29. Practice self-compassion
  30. Love a lot – with emotional meaning
  31. Radically accept yourself, and stop being self-critical

For more information refer to The Little Book of Self-Care…(2017). New York: Adams Media/Simon and Schuster. See also Thich Nhat Hanh (2017). The Art of Living. New York: Harper Collins.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Activities, ANTHONY QUINTILIANI, Featured, Meditation, MIndfulness, Practices, Rituals, Self -Kindness, Self Care Tagged With: DR ANTHONY QUINTILIANI, MINDFULNESS, SELF CARE

February 22, 2018 By Admin

The Reality of Experience

The Reality of Experience

What is deep mindfulness?  Deep mindfulness is the concentrated awareness of all experiences, preferably without evaluating as pleasant or unpleasant. Deep mindfulness is pure awareness as it becomes part of personal consciousness. We humans, however, are always evaluating our experiences and phenomena as pleasant, neutral, or unpleasant – often getting hooked into wanting the pleasant to remain and hoping to avoid the unpleasant. Such patterns make both mental and physical phenomena and our self-perceptions conditioned on outcomes of experiences. All experiences are within deep feeling of the mind and body; cognition, emotion, and behavior become one with related consequences of our actions. All too often, without wise-mind mindfulness skills and wisdom, we make our lives more unsatisfactory. Happiness is there but for our mindlessness about it.

Try this mindfulness challenge!

ALL experiences and phenomena occur in Time, Space, Place, Dimension, Evaluation, and Mind-Body Awareness. Brain-Mind-Body-Heart-Soul awareness of experiences color our reactions to them.  We want more of what we desire/crave and less of what we hope to avoid – all depending on our evaluations of experience as pleasant or unpleasant. Go into a deep contemplation on how time, space, place, dimension, evaluation, and mind-body experience impact every single thing you are aware of. Contemplate very deeply HOW these understanding may help you to become a happier and more peaceful person. What did you uncover? You may wish to record your findings in a journal if you keep one.

For more information refer to Spira, R. (2017). The Nature of Consciousness…Oxford, UK: Sahaja Publications, pp. 151-165.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Classroom, Deep Mindfulness, Featured, Meditation Activities, Mindful Awareness, MIndfulness, Practices, Self Care Tagged With: DEEP MINDFULNESS, MINDFULNESS, REALITY OF EXPERIENCE

February 14, 2018 By Admin

Subtle and Direct Experiences of Happiness

Subtle and Direct Experiences of Happiness

Khenpo Sherab Zangpo’s 2017 publication The Path: A Guide to Happiness, Somerville, MA: Wisdom Publications has much to offer about how to become a happier person.  Read over the listing below and see what you may be missing.

  1. Try this mantra: “I am happy the way I am.” “I am happy with what I have now.” Remember: “You can’t always get what you want.” “All you/we need is love.”
  2. Long-term transformational happiness requires many years of mindfulness practice via meditation and yoga. It requires that you not succumb to the habit of judging all experiences as pleasant, unpleasant, or neutral. It requires that you radically accept your suffering, and that you fully enjoy your happiness – but without trying to hold on to it. You cannot avoid suffering, and you cannot hold on to joy and happiness. Just BE with it.
  3. Since happiness is largely a state of mind, it is true that it is an inside job.
  4. Let go of rigid attachments/desires/cravings for sensory pleasures. Let go of endless efforts to avoid suffering and pain. You cannot do it! Practice fully experiencing life, the good, the bad, and the neutral. Detach from greed, pride, ego-accomplishments, and craved relationships. Practice being satisfied!
  5. Practice calm abiding when engaged in awareness of mind, body, feelings/sensations, and consciousness regarding all arising and falling phenomena in life. Get out of the endless cycle of partial satisfaction with short-term gains, and relief when suffering fails to reach you. Less is more here! Going with the flow of life is helpful.
  6. Notice that all emotional moods, feelings, sensations are short-term in their arising and falling away. It is all about the totality of impermanence of all things, including our own lives. Stop wasting energy working to suppress and avoid suffering and pain.  It will happen; when it does simply radically accept it and use wise mind skills for living.
  7. Realize that along with impermanence, everything comes from dependent origination. Nothing arises of itself; there are always causes and conditions to the arising and falling away of all human experiences. Change is a constant!
  8. Pure joy does occur. When you notice it simply enjoy it, with full knowledge that it too will change. Be content with it and allow it to enter your mind and body. Enjoy your joy; be one with your happiness.
  9. Happiness occurs only in present moment awareness; it does not occur in past-mind or in future-mind.  These are simply memories of the past and projections into the future.  You have no control over the past; it has already happened. You have no control over the future; plan for it but know you do not control it. Accept!
  10. Like happiness, suffering is also subject to impermanence; it changes in time. All things change in time.
  11. You may activate the feeling of joy and appreciation when meditating or doing yoga outdoors in nature.  Can you meditate and complete asanas with an attitude of joy inside yourself?  Practice this! Be the joy!
  12. Negative mood states of anger, jealousy, anxiety, depression, fear, and trauma need to be faced and radically accepted without activating unhelpful behaviors. Stop self-medicating in fruitless hopes that it will bring joy and end suffering. It will not! Make space for them rather than treating them as your enemy. Befriending via wise mind skills and calm abiding may lead to reduced impact on your emotions. You may even make these conditions your allies, all trying to teach you something that will help you do better, be better. Use self-compassion often.
  13. When emotionally reactive, directly observe the process of your mind to understand why you are experiencing what you are experiencing. Recognize, allow, investigate and reduce impact on the self (RAIN process).   Realize that in the end, the ultimate end, everything is empty. Be skilled. Be happier.
  14. Practice mindfulness, mindfulness meditation, vipassana meditation, yoga, loving kindness, compassion, and gratitude. All these practices will help you.
  15. Study the Four Noble Truths and The Eight Fold Path to understand all phenomena and yourself more deeply. Skills here will lead to greater internal, lasting happiness.
  16. For those of you more involved in Buddhist Psychology, you may want to read Nagarjuna’s, Fundamentals of the Middle Way or Shantideva’s The Way of the Bodhisattva.  May you have great success in learning how to be a happier person! There is much wisdom in these writings.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: ANTHONY QUINTILIANI, Featured, Happiness, MIndfulness, Mindfulness Training, Practices Tagged With: HAPPINESS, MINDFULNESS, PRACTICEM

January 21, 2018 By Admin

Meditations and Mantra to Try Out in Practice

Meditations and Mantra: Try Them Out in Your Practice

There are many forms of meditation.  In most cases, the common meditation forms fall into one of two categories: Mindfulness and Insight.  There are also demanding concentration meditations, chakra meditations, and mantra meditations. Here we’ll deal only with the two forms noted above and the use of mantras.

Insight meditation (called Vipassana) is one of the the bedrocks of meditation practice. This ancient Indian meditation aims at seeing things as they REALLY are. It may become transformative through extensive self (mind, phenomena) observation. Powerful mind training here may result in you learning HOW you help to cause your own emotional suffering. It enhances the view that long-term happiness is internal, and comes about via extended acute observation of how the mind works. In today’s words, we may learn to live and act via our wise mind skills, thus be happier. It easily relates to core Buddhist views on The Four Noble Truths, The Eight-Fold Path, as well as samsaric suffering by incessant attachment, desire, and craving.  The main learnings are personally witnessed impermanence (arising and falling of all phenomena), dependent origination (nothing comes about by itself), and ultimately emptiness (Eastern not Western). This form of meditation has been used extensively all over the world for addictions and for people who have difficulty with action urges and emotion regulation (mainly in prisons).

Mindfulness meditation (today very common in the West) is based on vipassana roots, but emphasizes awareness and bare attention mainly in the present moment. The initiation and returning of attention to an object of awareness is the basic practice.  Awareness occurs in both inner and outer experiences.  Focused attention on the breath or movement of mind-thoughts (without grasping, responding, or following) are common practices. This form of meditation has moved strongly into clinical psychological interventions, where a person learns to focus on the present moment without judging. People may also learn to use very practical breathing skills. The past and future are de-emphasized, and people may experience a very relaxing side-effect from regular practice. There are now thousands of “good enough” clinical studies on the positive effects of mindfulness meditation.

There are many well-documented benefits of regular meditation practice. Some are possible DNA improvements, brain plasticity (better neural connectivity), clear and calm mind, bodily relaxation, improvements in chronic pain, depression, anxiety, emotional self-regulation (anger, addictions), and spirituality.

Use of a mantra in meditation is a common practice. A mantra is a phrase that is repeated many times with intention and inner energy. The practice may expand mental focus and energies. It may also lead to insights, creativity, even healing. The basic instruction is to select a meaningful mantra and repeat it many times. It sometimes helps to classically condition the mantra to time of day (to meditate), location, and the use of beads.  A very interesting reality of using beads is that the practice may improve mind training via finger-tip manipulations and resulting firing of brain cells in the somatosensory areas of the brain, thus perhaps increasing brain plasticity. Thus the mantra meditation becomes easier and more automatic over time.  Here are a few common mantra. Perhaps you will select and practice one of them, soon.

  • Universal Mantra: Baba Nam Kevalam  (Beloved Name Only, or Love is all there is)
  • Healing Mantra of the Medicine Buddha: Tayatha Om Bhaishajye, Bhaishajye Mahabhaisajye, Taja Samudgate Svaha
  • Mantra of Compassion and Protection: Om Tare Tuttare Ture Svaha
  • Shakyamuni Buddha’s Mantra for Meditation and Wisdom: Om Muni Muni Mahaunaye Svaha
  • Mantra for Healing Relationships: Om Sharavana Bhavaya Namaha

For more details refer to Wiley, M. 5 Healing Mantras to Change Your Life. Easy Health Options, June 17, 2017. easyhealthoptions.com/5-healing-mantras-change-life… Retrieved 6-17-17.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

 

Filed Under: Featured, Meditation, Meditation Activities, Mindful Awareness, MIndfulness, MIndfulness Activities, Mindfulness Training, Practices Tagged With: MANTRA, MINDFUL ACTIVITES, MINDFUL MEDITATION, MINDFULNESS, PRACTICE

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