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Anthony Quintiliani, Ph.D, LADC

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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  

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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

November 26, 2017 By Admin

More on Mindful Breathing

More on Mindful Breathing

  1. Whole-Heart Breathing – I have modified and expanded this great process from Thich Nhat Hanh.  If comfortable close your eyes and simply breathe calming and deeply for a few breaths. Add you personal half smile and allow the soothing (sometimes very subtle) sensation to spread all over your face.  Do not think about it happening, just allow it to happen. Now feel it down to the sides of your neck and out to your shoulders.  Simply allow soothing subtle sensation to spread this way. Move it down the arms all the way to your fingertips. Recall a substance-free happy experience and smile more. Feel the emotion, even perhaps love. Now slowly and gently place both hands over your heart and rock gently.  Continue for a couple minutes. Notice!
  2. Gratitude breathing –  Breathe calmly, deeply and simply focus all of your attention on at least five things you know you have personal gratitude for. Sometimes very simply things can be very powerful here.
  3. Quicken-Breath – Breathe deeply and quick for a few breaths. Inhale through your nose and push the exhale out through your mouth. Force the exhalation out so you can here a quick puff. Blow the exhalation out. Continue for 5-6 breaths. Notice!
  4. Body-Breathing – Practice abdominal breathing for a few breaths. Now imagine and visualize the healing energy of the in-breath bringing wellness to your whole body.  On the exhalation, imagine and visualize the out-breath removing all toxic feelings and substances from your body. Continue for 7-8 breaths.
  5. Stranding Tall Breath – Now stand up and assume the horse posture (feet at shoulders’ width apart and back gently straight.  As you inhale deeply raise your arms from your sides upward toward the ceiling or sky. Imagine bringing in healing energy from your feet to the top of your head on each inhalation. As you exhale slowly bring arms down at the end. Continue for 5-6 breaths. Notice!
  6. Quintiliani’s  Healing Breath – Practice abdominal breathing for a few breaths. Now imagine that with each inhalation you bring in something you seek (feelings of joy, calmness, safety, etc.).  Practice for a while. Now imagine that with each exhalation you remove from your body-mind all negative mood states (sadness, depression, anxiety, fear, anger, etc.). Practice this for a while.  Now do both – in with the good and out with the unhelpful.  Notice!

For more refer to Quintiliani, A. R. (2014). Mindful Happiness…Shelburne, VT: Red Barn Books.

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: Breathing, Breathing, Featured, Inner Peace, Meditation, Meditation Activities, Mindful Awareness, MIndfulness, Practices Tagged With: BREATHING, MEDITATION, MINDFULNESS, PRACTICE

November 4, 2017 By Admin

Tantric Meditation on Emptiness of Self

Tantric Meditation on Emptiness of Self

Mind training on emptiness of self requires single-pointed attention and concentration on space, empty space. Emptiness awareness in

equipoise of meditation appears as the empty of space. When we practice this repeatedly with calm abiding we can attain direct experience of non-conceptual realization – true emptiness. Awareness of emptiness experience may occur as a quick glimpse or as an extended experience. Some people note it as if floating in endless, boundless space, while others experience trance-like nothingness. These are only two of many possible experiences. Once we achieve this condition we are ready to see ultimate truth. The conventional experience of I/Me/Mine will challenge us via attachment and grasping. Much practice is necessary to overcome this trap. Keep in mind the huge differences between conventional and ultimate reality.

  1. Begin meditating on the expectation of experiencing some form of non-conceptual emptiness.
  2. Then become acutely aware of the re-experiencing relapse into I/Me/Mine norms of conventional, solid, substantial  human existence. Note how your thoughts and emotions make it all seem so, so real. When this occurs, note it and move back to expecting emptiness.
  3. While meditating in this manner, when your mind reminds you of your past pain and suffering, work at not reacting strongly. Recognize that in ultimate reality the suffering self is somewhat of an illusion.
  4. Now we are ready to focus on the self as the object of negation. Accept for now that you can attain selflessness of the I-phenomenon. Even in the conventional reality of time-space it is possible to be in emptiness. Do not fear it, but if your “gut” tells you strongly to stay away – do it.
  5. Contemplate that form is empty, and that the “I” of self-grasping is also empty. Recall a time when you experienced fear. Notice the strong tendency to defend and protect the self. Notice how/where the fear imparted you. Remember what parts of the mind and body reacted, and that the whole is NOT the sum of its parts. Collective parts of the body and mind do not constitute the whole of the person. Here, again, we confront the most difficult understanding of ultimate reality – that the self is impermanent, insubstantial, dependent on causes and effects, a projection of mind, and an illusion – it is empty.
  6. Contemplate how the mind-body of humans, even the entire universe of form, is ultimately space, time, sensory awareness, thoughts, emotions, consciousness, and flowing energies. The particle is part as is the wave, but neither constitute the existence of a permanent, independent, lasting, substantial self.
  7. Now try to track your sensation of inner flowing energies. We could do the same for thoughts, feelings(sensations), and emotions. Notice it is all about flow – nothing substantial, fixed, hard, stationary, etc. All our self-oriented experiences are imputed by conception and perception in empty time and space. This is the mind at work. This is the mind doing its work.
  8. Does your personal experience of self exist in the past?  In the present? Or in the future? We note that all three are associated with the self. However, we can only exist ultimately in the present moment of experience, so why suffer so much from the past and dread so much about the future. If we exist ultimately in the present, what happened to the conception/perception of self in the past and future?
  9. Yes, it disappeared even if we have memory or projections of its experiences. See how impermanent the self is! See how the flowing of what we experience as conventional concrete events is also somewhat empty. We may remember events, but the self is here now and nowhere else. This elusive self is empty.
  10. Work harder on this meditative experience of the self here now in ultimate emptiness. Then breathe and  rest! Sit quietly and contemplate your experience, where you have been, and where you are right now.

For more information refer to Geshe Kelsang Gyatso (1982, 2014). Clear Light of Bliss: Tantric Meditation Manual. London, UK: Tharpa Publications, pp. 187-204.

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: Featured, Meditation, Mindful Awareness, Self Care, Tantric Tagged With: EMPTINESS, MINDFULNESS, PRACTICE, SELF, TANTRIC MEDITATION

September 30, 2017 By Admin

The “I AM THAT” Meditation

The “I AM THAT” Meditation

Elena Brower’s new book, Practice You: A Journal (Sounds True, 2017) has many thoughtful suggestions on how to connect with the true inner self, and – more importantly – how to improve your self-views and the experience of your deep inner self. Below I have modified her presentation of the “I Am Exploration” meditation.  My modifications bring in very subtle Vedanta and cognitive-behavioral implications. This is a quick, useful, and relatively easy meditation to practice. Here are the modified instructions.

 

  1.  Sit in a comfortable meditation posture and add a hand mudra of your choice.
  2. Become as grounded as possible, and begin to breathe slow, deep, rhythmic breaths.
  3. Continue to deepen and slow your breathing, and be inside your present moment body.
  4. Be your slow, deep breath. Decide if you wish your eyes to be opened or closed.
  5. Now contemplate how you view yourself. Do so in a general manner for now.
  6. Decide on a few key words and images that you feel define you – the “I Am” part of you.
  7. Decide what your current attitude is about who/what you are.
  8. Are you satisfied? Are you content? Are you happy? Are you overly anxious or depressed?
  9. Regarding who you are now and what you wish to become, what is your most powerful emotional need right now?
  10. Contemplate meeting this emotional need. What have you noticed about your inner peace and wisdom?
  11. Now deeply meditate on how you will make one change that brings you closer emotionally to your most pressing emotional need.  What do you need to do? When will you do it? Who will help you?
  12. Notice any insights and body-based sensations that have come up during this process.
  13. Sit quietly for a moment before ending this meditation.  Contemplate the implications.

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: ANTHONY QUINTILIANI, Benefits of Meditation, Elena Brower, Featured, Love and Kindness, Meditation, Mindful Awareness, MIndfulness, MIndfulness Activities Tagged With: ANTHONY QUINTILIANI, ELENA BROWSER, MEDITATION, PRACTICE YOU

August 10, 2017 By Admin

Wise Mind and the Neuroscience of Mindfulness Anthony R. Quintiliani, Ph.D., LADC

Wise Mind and the Neuroscience of Mindfulness Practice

What is wise mind? Marsha M. Linehan developed this clinical process in her work on dialectical behavior therapy. Wise mind is the middle way between rational/reasonable mind and emotional mind; it allows us to live with balanced reason and emotion in daily interactions. When practiced regularly, it may reduce suffering from excessive stress, shame, guilt, and traumatic life experiences. One key benefit is that wise mind’s effects on emotion regulation may reduce the need to self-medicate, a core cause for all addictions. Rather than simply depending on sensory pleasures for short-term escape from pain and/or a fleeting experiences of joy/happiness, wise mind may improve radical acceptance, sensory soothing, and responding inter-personally with wisdom (kindness, respect, compassion). A valued possible outcome is increased authentic, longer-term happiness.

More Details: Wise mind mindfulness practices, along with regular meditation and/or yoga, allow us to pursue personal aspirations and goals using both reason and emotion. Whereas emotion is the juice of life (both pleasant and unpleasant), reason gives us logical strategies and methods to meet personal goals and satisfy needs. This combination of mindfulness skills may also reduce emotion dysregulation and impulsivity. When such mindfulness practices are used in skilled psychotherapy with home practice, it may lead to improvements in depression, anxiety, the effects of trauma, addictions, and eating disorders.  Various well-constructed meta-analyses have demonstrated that mindfulness practice (mainly regular  meditation) produced positive effects on depression, anxiety, chronic pain and emotion regulation. It is important to note that all these conditions may become precursors for addictions, including smartphone addiction. By 2007 it was estimated that nearly ten percent of Americans (30,000,000 people) practiced meditation; add to this other mindfulness practices like yoga, qi gong, and tai chi and that number may double.  By 2015 mindfulness-based practices were well-integrated into various skilled therapies: mindfulness-based stress reduction (improves depression, anxiety, chronic pain, and emotion regulation), dialectical behavior therapy (improves emotion regulation, self-soothing, and impulsivity), mindfulness-based cognitive therapy (50% eduction in relapse for repeated serious depressive episodes), mindfulness-based relapse prevention (for addictions), and acceptance and commitment therapy. The key variable was clear: if clients practiced regularly, they improved their clinical conditions, but if clients did not practice, they did not improve their clinical conditions. Therefore, two things are very important: doing regular practice in psychotherapy sessions, and the clinician being a regular mindfulness practitioner.

Mindfulness and the Brain:  Key neuroscience findings suggest that regular practice of meditation (and/or yoga) may result in profound brain changes. Some findings are that regular practice may weaken the limbic systems’s reactivity via lower firing rate and neuronal power, strengthen the frontal and prefrontal executive/emotional functions via better intention, attention, awareness, and concentration, and possibly improve right-left brain integration. It has been suggested that prefrontal activation increases levels of B-endorphin, a pain reducing opiate. Prefrontal activation may also improve experienced pleasure and reduce breathing rate so relaxation is experienced directly. When people pay close attention to positive stories they tell themselves and/or positive emotional memories, serotonin levels may increase. Thus mindfulness practices enhance the experience of happiness.  However, if people get stuck into paying attention to negative stories and negative emotional memories, the level of serotonin is reduced. Yes, being chronically stuck in the suffering of your past always makes emotional experience worse.

For more information refer to Aguirre, B. & Galen, G. (2017). Mindfulness for Borderline Personality Disorder…Oakland, CA: New Harbinger Publications.

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 Mindfulness, Featured, Marsha Linehan, MBSR, Meditation, Mindful Awareness, MIndfulness, Mindfulness Training Tagged With: MARSHA LINEHAN, MBSR, MINDFUL BASED STRESS REDUCTION, NEUROSCIENCE, PRACTICE

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