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Anthony Quintiliani, Ph.D, LADC

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May 18, 2019 By Admin

Egolessness and Zen Buddhist Practices

Zen Buddhist Practices – Egolessness

In our practice we often inquire, and sometimes experience, the no-self and/or egolessness. What is egolessness? Who and what do we think we are? Some say that when we die the essence but not the ego lives on into new experiences. Karma and re-birth are givens in this spiritual view. Our tissue and bones, all our atoms and molecules of body-mind decompose. Eventually we return to the earth as elements, carbon dioxide, and water. The mind is purely a biologically (bio-chemical) function of existence, of being in this world. It cannot be permanent, so neither can we. The mind is a n integration and response to experiences coming into us from our sense-doors. And the ego, well that goes away along with the rest of us. The confusion that sometimes exists about being alive in this contemporary world versus living on an another or other form/s is challenging to many people. The Buddha did not deny that we exist in this samsaric world; he placed greater emphasis, however, on our spiritual, moral, and ethical development. On his death-bed he reportedly noted to his followers that everything is transient, so personal attachment to anything (people, places, things, experiences) is not recommended. This is not nihilism, nor is it some form of adverse nothingness. He called to his followers to know their own true self, and to follow the dharma in all life’s experiences. If all things are impermanent, then so is our pain and suffering. And yes, so is our joy and happiness. When unhelpful thoughts and emotions dominate, take refuge in The Buddha, The Dharma, and The Sangha. So what does this imply in day-to-day challenges of living?  Below I have noted a few Zen Buddhist practices that may be helpful to you – Buddhist or not.

  1. Stay in the present, breathe calmly, and prepare yourself to be present – to do what is required of you.
  2. Use RAIN – Recognize it is happening; Accept it; Investigate why now; and, be as close to no-self and/or egolessness as possible.
  3. Realize that your acceptance is not a passive form of being. It has energy. Energy of your mind, heart, mudra, and hara.
  4. Do your best to let go of I/Me/Mine and exist in the non-duality of it all. You are not alone! You are part of the great universe.
  5. Note to yourself that this moment of crisis or upheaval is simply another great opportunity to practice skillful living here, now.
  6. Once the anguish has passed, rest in and with yourself. Contemplate how these skillful means have helped you. Practice more!
  7. For more information refer to Okawa, R. (2007). The Challenge of Enlightenment. London, UK: Little Brown.

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: ANTHONY QUINTILIANI, Benefits of Meditation, Benefits of Mindfulness, Buddhism, Calming, Egolessness, Featured, Meditation, MIndfulness, Practices, Ryuho Okawa, Self Care, Zen Buddhist Tagged With: EGOLESSNESS, OKAWA, PRACTICE, RAIN, ZEN BUDDHIST

June 24, 2018 By Admin

Meditation at the Deepest Levels

Meditation at the Deepest Levels

In 2007 M. A. Singer’s The Untethered Soul: The Journey Beyond Yourself, opened up a whole new, deeper perspective on why consciousness or pure awareness is the root of self. Even in a Buddhist  “no-self” view, Singer’s inquiries leave us with a great deal to unravel.  Here are some reasons why Singer’s believes that deep meditation is the highest form of pure awareness in the self as the observing being.

  1. Deep meditation, beyond the experience of single-pointed concentration, bring you into an experience where you are observing/experiencing consciousness or awareness itself.
  2. This deep meditative experience is consciousness pointed back to itself. It is ultimate you!
  3. As inner and outer worlds integrate into a single state, you “see” the true nature of self.
  4. Because only deep and prolonged meditation can focus consciousness on our true nature, it is the “highest state” of being.  The observing self is the seat of consciousness, your root of all being.
  5. Romana Maharshi’s question of “Who am I?” is fused within this deep meditative state.
  6. There are no more emotional projections, unending cognitions, rising and falling emotions, incessant evaluations, cravings – just inner peace with observation of the true self. A “felt sense” of safety.
  7. For some this deep meditative experience is the source of special spiritual experiences.
  8. The non-attachment to “people, places, and things” allows us to let go of all judgments.
  9. Our sensory contact with objects, phenomena, experiences is at rest. We no longer have to desire or fear what comes next in life. Just radically accept the now.
  10. Welcoming impermanence and change without ego infections bring us joy and happiness.
  11. This you as watcher is the state of your intuitive self, and may be the path to connection with boundless emptiness in space and time.  It may be your connect to great wisdom.
  12. With these new perspectives on personal experience, you suffer less, have more joy, and may attain both personal happiness and great enlightenment.
  13. Perhaps these are the experiences so valued by Buddha, Christ and Maharshi. This ultimate formlessness may be discomforting for some who may not yet be ready for it. You are the change that so often in the past has caused great suffering.  In deep meditation, you learn to allow it all.

For more information refer to Singer, M. A. (200-7). The Untethered Soul: The Journey Beyond Yourself.Oakland, CA: New Harbinger Publications, pp. 31-38.

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, Benefits of Meditation, Featured, M.A.Singer, Meditation, Meditation Activities Tagged With: DEEP MEDITATION, M.A.SINGER, MEDITATION, MINDFULNESS, THE UNTETHERED SOUL

April 30, 2018 By Admin

Mindfulness-Based Therapy for Trauma

Mindfulness-Based Therapy for Trauma

In line with the thousands of studies now available supporting the use of mindfulness-based interventions in depression, anxiety, chronic pain and addictions (via emotion regulation and interoception), this post will review recommended mindfulness interventions for trauma and PTSD. The post will note information from two recent books on this topic. Also recognize that meta-analytic research in 2004, 2010, and 2014 have found that mindfulness-based interventions improve depression, anxiety, chronic pain, and emotion regulation. These are common conditions co-occurring with addictions and trauma. Such interventions may be carried out as part of various Western therapies: cognitive, behavioral, cognitive-behavioral, dialectical-behavioral, and even psychodynamic.

Follette, Briere and others (2015, 2018) note the many benefits of using mindfulness-based skills as part of trauma therapy. Here is their summary. Mindfulness interventions when implemented by a mindfulness practitioner:

  1. Improves compassion, self-compassion, and radical acceptance;
  2. Improves the negative effects of deprivation, oppression, loss, and harm;
  3. Enhance contemplative responses;
  4. Integrates trauma-informed care with yoga and meditation;
  5. Clarifies emotion mind from reasonable mind;
  6. Empowers personal embodiment and being with one’s conditions;
  7. Expands loving kindness;
  8. Enables effective use of RAIN skills;
  9. Softens harsh, self-critical views of self;
  10. Reduces over-identification with traumatic experiences;
  11. Softens anger and blame;
  12. Brings people to the present – leaving “stuckness” in the past;
  13. Reduces apprehensions about the future;
  14. Strengthens meta-cognitive awareness of thoughts and images as triggers;
  15. Improved emotion regulation – less reactivity and impulsivity;
  16. Teaches breathing retraining for vagal and para-sympathetic activation;
  17. Teaches thoughts and emotions are only thoughts and emotions – not the self;
  18. Improves one’s sense of well-being and happiness; and,
  19. Often enhances self-esteem and empowerment.

Davis (2016) adds the following mindfulness-based effects:

  1. Improves balance in mind-body-heart (soul;);
  2. Empowers better stress reduction practices;
  3. Reduces the personal struggle to control cognitions, emotions, and behaviors;
  4. Enhances one’s observational capacities to just be present and “see” via mindful abiding;
  5. Allows people to recognize experience and life as pleasant, neutral/boring, and unpleasant as norms; and,
  6. Enhances the ability to be grounded when triggered.

For more information refer to Follette, V. M. , Briere, J. et.al. (2015, 2018). Mindfulness-Oriented Interventions for Trauma: Integrating Contemplative Practices. New York: Guilford Publications. See also Davis, L. (2016). Meditations for Healing Trauma. Oakland, CA: New Harbinger Publications.

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, Benefits of Meditation, Featured, Healing, Mindful Awareness, MIndfulness, PTSD, Trauma Tagged With: ANTHONY QUINTILIANI, MEDITATION, MEDITATION FOR TRAUMA HEALING, MINDFUL HAPPINESS, TRAUMA

November 21, 2017 By Admin

Making the Best of the Holidays

Making the Best of the Holidays

Thanks to Sounds True, we have many good suggestions for making the most of the holidays.  It is a norm for the holidays to be happy and joyous, and it is a norm for many people for the holidays to be filled with emotional and behavioral challenges.  To reduce your stress and reactivity over the holidays and time with family, see the edited listing below.  I have added some skills that were not included in the Sounds True listing.

  1. Selfcare may require that you practice meditation, yoga, tai chi, qi gong and other forms of concentration and movement during the holidays. Do these practices more often if possible.
  2. Practice preview in the morning by noting one thing you look forward to in the day. Practice review in the evening regarding one thing you enjoyed during the day. Stay with the positive.
  3. Practice helpful breathing techniques often during the holidays. Take a breathing break. Smile as much as possible.  Allow this “mouth yoga” to help you when encountering interpersonal challenges.
  4. Use your own mantra. Make one up that helps to keep you stable and say it to yourself often. This is especially important during times/events when stress reactivity may occur.
  5. When your mind and body begin to tighten up as stress precursors, go directly to your heart. Fine a soft and gentle place there to rest, and forgive others if ready and able to do so.
  6. Practice the thymus rub or thymus thump as a self-defense practice. Rub hard and long or thump moderately to reduce building emotional reactivity or anxiety.
  7. If you know the old Callahan Technique or current emotional freedom methods, tap on essential relief areas/points and use your mantra to support cognitive modifications in thoughts.
  8. Recognize that sometimes to protect yourself, you will have to say “NO.”  Do  so softly and respectfully. But do it when necessary.
  9. Monitor your emotional eating and alcohol consumption as forms of self-medication during the holidays. The American norm of “excess” also happens when we sit down for family meals, especially if there is unresolved emotional tension  between people.
  10. Use grace a lot during the holidays. Become familiar with your own form of grace. Be generous with it during the holidays. Add some gratitude practice.
  11. If you know how to do it, practice loving kindness meditation. For example, May I be safe, healthy, free from suffering, happy, and live with ease.  Do so for others in your family, especially people who may trigger your emotional reactivity. Remember that all people suffer.
  12. Be generous with your time, space, affection and love during the holidays. Be certain these expressions  are authentic, but know that they does NOT have to be 100% authentic.  Do your best. Fake it if necessary until you make it!
  13. Go outside at night and get in touch with the winter sky. Look at all those stars with utter amazement. Enjoy them!  You may want to practice outdoor meditation on the sky, stars, moon, etc.
  14. What ever happens remain in the present. Do NOT fall back to past painful memories and experiences; do NOT fast forward to fears and apprehensions about the future. Stay in the present moment, breathe, and make the most of it all.
  15. Practice random acts of kindness during the holidays. Small meaningful things can produce great emotional rewards when they come from the heart.
  16. Before bedtime, practice calming body scanning.  Do this practice slowly, and do your best to “feel” the soothing, calming sensations in your body.

For more information refer to Sounds True (2017).  A Holiday Companion.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Activities, ANTHONY QUINTILIANI, Benefits of Meditation, Benefits of Mindfulness, Breathing, Featured, Holiday Blues, Holiday Coping, Meditation, Meditation Activities, MIndfulness Tagged With: MAKING THE MOST OF THE HOLIDAYS, MINDFULLNESS DURING HOLIDAYS

October 28, 2017 By Admin

Mindful Breathing with Mindful Observation

Mindful Observation  Through Mindful Breathing

The following guided meditation is a combination meditation from Asanga’s Grounds of Hearers, Jam-Yang-Shay-Pa’s concentration meditation on the breath, and the Anapanasati Sutta. These guided meditation instructions have been simplified and combined for contemporary use by lay meditators.

Observation of Observation – Mindfulness in Breathing

  1. Contemplate breathing in and out with complete mindfulness.  Then do so by breathing in and out.
  2. Notice mindfully how a long breath feels in the body, and notice how a short breath feels in the body.
  3. With mindful contemplation notice the feeling in the body when you breathe in and out. Now do so with long and short breaths. Notice and experience the movement of your breath in and out, long and short.
  4. Calm the body. Continue to breathe in this way with an intention to purify your body of all defilements.
  5. Contemplate how your mind works when you meditate on your breath. Work on calming your mind.
  6. Now breathe with an intention to gladden your mind, calm your mind, and let go of your mind.
  7. Notice closely how it feels when you release your mind in mindful, calm breathing. Purify your mind!
  8. See if you can achieve meditative stabilization. Breathe in and out, long and short. Purity and notice!
  9. Allow your body and mind to experience inner joy. Simply breathe in and out, long and short.
  10. Contemplate the experience of a glimpse of impermanence in body and mind by breathing in and out.
  11. Notice the utter impermanence of thoughts, feelings, and breaths. They simply arise and fall, always!
  12. Just practice being your mind-body breath and release desires. Separate yourself from desire.
  13. Consider renunciation of ego-mind suffering in samsara. Let the body and mind breathe in and out.
  14. Did you experience any short experience of bliss in this breath meditation? Can you describe it?
  15. Was there any moment when you experienced inner happiness in this process? Can you describe it?

For more information refer to Zahler, L. (2009). Study and Practice of Meditation: Tibetan Interpretations of Contemplation and Formless Absorption. Ithaca, NY: Snow Lion Publications, pp. 105-136.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Benefits of Meditation, Breathing, Featured, Meditation, Mindful Observation, MIndfulness Tagged With: BREATHING, MINDFUL MEDITATION, MINDFUL OBSERVATION

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