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Anthony Quintiliani, Ph.D, LADC

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January 4, 2018 By Admin

Liberate Yourself with Spiritual Energy

Liberate Yourself with Spiritual Energy

Cultivating authentic inner and outer peace is the only way to a happy and good future. Learn to use your spiritual higher self to let go of self-centerednesss, greed, and entitlement. Work to free yourself from the endless grasping for material “things.”  Does it really matter what kind of car you drive, how BIG your house is, or that you just purchased the newest smartphone?  NO! Personal, authentic happiness cannot be bought.  Personal authentic happiness has little to do with being wealthy. Commit to reflect deeply on your action in life, and choose your pure, clear heart to be kind, generous, good, and loving to others. In the end, great kindness and love are far more important than material wealth. These statements are the informed advice of J. M. Bergoglio, that is Pope Francis.  It does not matter if your are Christian, Muslim, Jewish, Buddhist, etc. What matters is that you are a good person, a good person leading a kind and loving life. A person who does not harm others, but instead helps others from the goodness of your heart and soul.

Learn more about your spiritual self by answering the following questions. Your immediate response should be freely associated, that is write down whatever comes to mind without much thinking about it. Then elaborate by deeper contemplation on what you have written. Fine tune your statements about yourself.  Here are the questions.

  1. What is generally in your heart?_____________________________________________________________
  2. How strong is your kindness to others?_____________________________________________________________
  3. How do you show compassion to others?_____________________________________________________________
  4. Are you generally kind-hearted with yourself?_____________________________________________________________
  5. Is there any form of transformative light within you?_____________________________________________________________
  6. When is the last time you directly helped another person?_____________________________________________________________
  7. Do you welcome honest, tears?_____________________________________________________________
  8. If “NO” – why not?________________________________________________
  9. What is your mindset (Latin: forma mentis) about being a good person?_____________________________________________________________
  10. What is the nature of your personal interest in doing good for others?_____________________________________________________________
  11. Are you more concerned with superficial appearances (physical, material, etc.), or do you care more about depth realities – the relative quality of of mind-body-heart-spirit?_____________________________________________________________
  12. What have you learned about yourself here?_____________________________________________________________

For more information refer to Bergoglio, J. M. /Pope Francis (2017). (Trans. O. Stransky). Happiness in this Life: A Passionate Meditation on Earthly Existence. Rome: Libreria Eidtrice Vaticana/New York: Penguin Random House, pp. 83-109, 159-226.

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, MIndfulness, MIndfulness Activities, Spiritual Energy Tagged With: MINDFUL HAPPINESS, MINDFULNESS, SPIRITUAL ENERGY

December 31, 2017 By Admin

Mindfulness & Happiness – Tools

Mindfulness & Happiness – Tools

In this post I will provide basic instructions for several mind-body practices that allow calm equanimity both at rest and in action.  We will cover RAIN, RAINDROP, Cloud Journeying, Gratitude, Tapping, and other Body-Based practices.

  1. RAIN (Tara Brach) – This simple to use approach helps you to maintain a cognitive focus, thus reducing limbic system reactivity. Simply say to yourself: “RAIN.” R is for recognition of what you are experiencing right now, right here. A is for radically accepting that you cannot simply avoid it; it is happening to you so you must accept it in this present moment. I is for investigate/interest. Bring sincere interest to the experience and investigate what is happening and why it is happening. N is for non-identification or no-self. Is this happening to me or just happening with me in the environment. After the RAIN analysis, simply breathe calmly and quiet down your emotional system. Think: “What should I do right now?”  Do it! See what happens.
  2. RAINDROP (Michele McDonald) – Add to RAIN by cognitively considering if you are: (D) Distracted or aware of recognition, (R) Resisting or accepting, (O) Oblivious or interested/investigating, and (P) Personalizing or non-identifying? Stop the DROPs.
  3. Cloud Journeying (Mariam Gates & Sarah Jane Hinder) – Lying down comfortably with hands placed gently by your sides, breathe in and out slowly and deeply. Close your eyes and slightly extend your exhalation for 10 breaths. Keep the length and force of the exhalation steady for all ten breaths.
  4. Now allow yourself to imagine being lifted gently, floating into the air safely. Use your imagination and land yourself gently in any environment/place you desire your mind-body to be. Feel the peace and equanimity as your breathe deeply and slowly at that selected location. Rest there in your mind!  Check to see if your emotional condition has improved.
  5. Deep Gratitude (David Whyte) – Rest, breathe calmly, and allow yourself to have gratitude for the simple things in your life. Have an inner conversation, in which you say sub-vocally “Thank you” for…… Repeat this process until you note at least ten simple things you do have right now in your life. Go deeper; appreciate the sacredness of your cherished human life. Breathe calmly and rest.
  6. Body Tapping – Callahan Technique or EFT (Amy Kurtz) – If trained to do so, try this tapping sequence. Take a few breaths and do your best to decide what emotional experience you wish to clear out of your reactive mind and body. For example “I am anxious.” Now begin your phrase or mantra: “Even though I am anxious, I love and accept myself.” Now with 2-3 finger tips tap on each of the following meridian points about 8 times and say your mantra out loud as you tap. Here is the point tapping sequence: a) softer side of hands between wrist and small finger; b) the spot where your inner eyebrows begin; c) outside of the eyes  next to the side of each eye; d) upper part of eye sockets below the middle of the eye; e) center space between nose and upper lip; f) indented spot on chin below lower lip; g) the spot an inch below the lower edge of the breastbone next to your throat indentation; h) 3-4 inches below arm pits at  at softer but dense area; and, i) the center of the crown of your head.  Evaluate your emotional condition, and  repeat this tapping sequence as needed. If things become worse, seek professional help. Remember, our emotions are very powerful human experiences.
  7. BE Your True Self (M. A. Singer, etc.) – Some key ways to counteract typical negative emotional habit formations are listed below. a) Recognize that your true spiritual self is the opposite of your ego-defensive, reactive self; b) mindfully recognize what part of your self is unhappy/disturbed when things do not go the way you want them to go; c) notice your defensive-ego, self-ideal protectiveness when you engage in repetitive, emotionally reactive thoughts, emotions, and behaviors – almost always stimulated by external events; d) understand that our brain and body are built to seek pleasure and avoid pain (Freud) and to respond to external experiences with pleasant or unpleasant internal “feeling” responses (The Buddha); e) Get into the cognitive habit of reframing all negative reactions – seek what alternative interpretation might apply; f) Note that when you live emotionally in the past, certain suppressed/repressed experiences stay alive emotionally in you; g) Recognize that when you live fearing the future, you again trap yourself in a negative expectancy syndrome; and, h) Practice this – breathe calmly, relax your body, do yoga and meditate, walk, calms your reactive thoughts, emotions, and behaviors – and consciously LET GO of the experiential reaction over and over and over again. Make this your practice. Things may improve.
  8. The Six Best Friends (The Buddha, etc.) – Whenever you experience pain and suffering, try this psycho-physiological intervention. Do these six things in a cycle; see if your inner experience improves. You may need to repeat the process. Smile, Breathe calmly and deeply, Sit, Stand still, Move your body, Walk a while, then try lying down for a couple minutes.  Repeat as needed. Feeling any better?

There are many sources for these suggestions. The 6th item is based somewhat on Live Interview: M. A. Singer on The Untethered Soul…New Harbinger and Non-Duality Press. Retrieved 12-11-17.

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: ANTHONY QUINTILIANI, Featured, Happiness, MIndfulness, MIndfulness Activities, Tools Tagged With: BE YOUR TRUE SELF, BODY TAPPING, CLOUD JOURNEYING, DEEP GRATITUDE, MINDFUL & HAPPINESS TOOLS, MINDFUL HAPPINESS, RAIN, RAINDROP, TOOLS TO MINDFULNESS

December 21, 2017 By Admin

More Characteristics on Happiness – Happiness #4

More Characteristics of Happiness – Happiness #4

Here I will continue my posts about the common characteristics of happiness.  Here is the list.

  1. Keep an Open Mind – Maintaining an open mind opens up doorways to interesting things in the world, some of which may help you to become happier. Also, open-mindedness reduces inner tension about holding strong negative opinions about others. Less inner tension usually implies more equanimity, thus more happiness. Bertrand Russell informed us that open-mindedness expands personal interest in the many wonders of the world. George Bernard Shaw noted that open-mindedness helps our change process, which often means more creativity and interests.  Norman Vincent Peale said happiness is based on the absence of hate and worry; open-mindedness helps here.
  2. Act on Your Purpose – Personal purpose in life is a very strong factor.  You may need inner silence to connect with your higher self and its core purpose. John Locke noted we must avoid misery and pursue happiness. Friedrich Nietzsche reminded that the “why” of our life helps us cope with almost any adversity. Ralph Waldo Emerson suggested that life’s purpose is not happiness but being compassionate, useful, and honorable. Leonardo Da Vinci equated work with purpose and purpose with work. The Buddha advised that ultimate purpose is to work toward ultimate truth.
  3. Rest and Relaxation – To be happy we need to relax, and to relax we need to be courageous regarding the demands on our time, space, and energy. The techno-craziness of the current world’s constant distractions make rest and relaxation more difficult. Sometimes, as Nathaniel Hawthorne noted, frantically seeking happiness is a no-win situation; we need to relax so it can find us. John Lennon noted that we need to shut off our mind-chatter, relax and float a while. Thich Nhat Hanh and Oprah Winfrey tell us to breathe and let go of all troubling thoughts, and emotions.
  4. The Quality of Your Thoughts – Marcus Antonius reminded us that happiness can depend upon the quality of our most private thoughts. Mahatma Gandhi said we must forgive to be happy; holding on to negative views about others does not help us. Ralph Waldo Emerson suggested that seeking spiritual inspiration improves our mind and happiness. Sometimes just being open to the wonders of the world – nature, growth, friendship, discovery, love, is helpful. Use all your senses to remain with wonder.

For more information refer to Baxter Harmon, L. (2015). Happiness a-z…New York: MJF Books, pp. 111-181.

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, Happiness, MIndfulness Activities, Thoughts & Opinions Tagged With: CHARACTERISTICS OF HAPPINESS, HAPPINESS, MINDFUL HAPPINESS

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

May 25, 2017 By Admin

Using Cognitive Defusion in Mindfulness Psychotherapy

Cognitive Defusion in Mindfulness Psychotherapy

A well-meaning therapist might ask: What is cognitive defusion. Well this practice, as used in Acceptance and Commitment Therapy, is beyond cognitive restructuring of cognitive distortions and automatic negative thoughts ( I call “Red Ants”). The practice concretely de-literalizes the personal truth and meaning of unhelpful, repetitive thoughts and words. As The Buddha warned: We probably should NOT believe the distinctions of thoughts in our heads. Our strong thoughts may be our best friends or our worst enemies. In neuroscience the fact that more negative than positive thoughts occur in humans implies we are more attached to limbic reactivity and fear than to positive thoughts and emotions. When we get stuck in negative cycles of thinking, feeling and doing our right brain and limbic area dominate. A very old mindfulness belief is that you are not your thoughts, your emotions, or your behaviors; these parts of you are simply associated with your life experiences. When a client learns to defuse a though it means they have changed its linguistic structure and removed it from being cemented into their CABs, or cognition-affect-behavior cycles. In all good therapies, especially Cognitive-Behavioral Therapy and various mindfulness therapies (MBCR, DBT, MBCT, MBRP, ACT), helpers often work on truth-analysis of unhelpful, repetitive, negative thoughts patterns – especially those embedded into CABs cycles of ineffective experiences. Self-medication, isolation, and avoidance are commonly associated with these realities. Sometimes this work includes meta-cognitive analysis regarding your thoughts about your thoughts or the patterns of your thoughts. The clear logic is that the words we often tell ourselves in times of stress or fear are NOT often true. Of course, if indeed you are seriously endangered best to allow your limbic brain area to save your life. The list below will note various approaches used to defuse thoughts from our experience of being, our CABs cycles.

  1. Stay the thoughts out loud and mindfully notice the sensations, images, emotions, and associated CABs cycles that arise. Now say the words over and over again for at least half a minute. Note any changes that follow.
  2. Use scrambling of the phrase to change it grammatical brain-connections. Your brain should react a different way to the “scrambled” message. It is like changing the code of the phrase. For example: try saying “am person a bad” or “person I a bad am” instead of “I am a bad person.”  Notice what your brain-mind does now.
  3. Speed up and then slow down the rate of inner and outer speech. Try all four options; notice any relief you have obtained.
  4. Reduce then intensify your energy level when saying the phrase. Notice, again.
  5. Elongate the sounds of the key words in your phrase.  Keep elongating and notice what happens. Elongate and slow as far as you can.
  6. I like this approach. Change the most important one or two words in your phrase.  Now say the phrase out loud with one or two slightly less harsh words.  You will need to repeat this technique for effects. For example: “I am so worthless” helps solidify your brain plasticity about personal meanings and images. Try this: “Sometimes I feel worthless” or “When really bad things happen, I can feel worthless”  or “My unpleasant feeling can relate to feeling less worthwhile.”
  7. Change the language code of your key word/s. For example: change “I am a terrible person” to “I am a spanty person.” Spanty being Czech for terrible or bad.  Notice how the brain/mind/body responds to this simple change.
  8. You could also sing your statement, or say it in a foolish voice tone.
  9. I have used defusion and added body movements to the process. Here are four examples.

A) Find a spot on the floor where you try to project all your bad feelings about your repetitive phrase. You are consciously projecting the bad feeling into the spot on the floor. Now stand in it and notice how your mind body reacts. Slowly, but with some bodily energetic force, step out of the spot on the floor.  Notice the effects.

B) Stand in the same spot, and pretend you are taking off a pair of pants – BUT when you are out of the imaginary pants, immediately step aside. Notice.

C) Find a pleasant place to go for a brief walk. Enjoy the environment, but say your statement to yourself. Split your attention in two: attention to the beauty of the walk (and watch your step), and attention to repeating your phrase. Notice any changes and shifts that occur.

D) This one is out-there but fun. Energize yourself (if healthy enough) into a rapid skipping movement. At the same time say your phrase, and pay attention to where you are skipping. Your body will respond by contrasting the negative statement against the body-memory of good-old skipping. For most adults, skipping was a fun thing to do. Notice the effects.

For more information refer to: Blackledge, J. T. (2015). Cognitive Defusion in Practice: A Clinician’s Guide… Oakland, CA: Context Press/New Harbinger, pp. 3-42, 87-109, 159-162.

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: Clinical Practice, Clinicians, Cognitive Behavioral Therapy, Featured, Ideas & Practices, Meditation, Meditation Activities, Mindful Awareness, MIndfulness, MIndfulness Activities, Mindfulness Training, Psychotherapy, Therapy, Therapy Tagged With: ANTHONY QUINTILIANI, COGNITIVE DEFUSION, MINDFUL HAPPINESS, MINDFULNESS

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Mindful Happiness Posts

Buddhist Thought on Joy and Suffering 1) You actually DO have some control over your emotional destiny. 2) The core “conceptual” view of reality is that your inner emotional experience – especially negative afflictive emotional states related to people, places and things you REACT to – are perceived as totally true. 3) In a non-conceptual […]

Mindfulness in the NFL Yes, mindfulness as part of sports psychology programming is being used in the NFL.  Yes, big and physically tough football players are being helped via a mindfulness component of sports psychology. There are some important roots here. Dogen, the famous ancient Japanese Buddhist meditation master, brought Chan Buddhism from China to […]

Overcoming the Hindrances of Ill-Will and Aversion Although regular daily practice and sincerely following of The Eight-Fold Path in one’s life may be the best ways to overcome various hindrances, there may be some additional practical suggestions to consider on the path.  We will begin our discussion with common human pain and suffering; we will […]

Tips on Practice During These Troubling Times Some people are religious, and I am sure turn to those sources for support and hope. Others are spiritual, and I hope also pursue those sources for emotional stability and closeness to the “their” divine. Other people may  be Agnostic or Atheist; I am certain such people also […]

Gurdjieff’s The Fourth Way Meditations: A way of Being and Knowing Although Gurdjieff developed a whole way of being and knowing, including attentional practices, dance/body movements, group processes, and meditations here I will focus only on some of the suggested meditations.  In particular, I include the meditations noted by his primary student (J. DeSalzmann, 2011). […]

Henry David Thoreau  & Walking Meditation Henry David Thoreau is, perhaps, the most individualistic of the American Transcendentalists. He asked us to consider what we have learned that is useful as we travel our own “stream of life.” He cautions us not to regret when we die that we “had not lived.” He advised us to […]

Practice:  Mindful Actions to Improve YOUR Self-Esteem Improving Your Awareness with Practice Remain mindfully aware of the content and meta-cognition regarding the “speaking” of your inner, self-conscious critic.  Note what trends appear in the conversation. Remain mindfully aware of the reactions your mind and body experience regarding the activity of your inner self-critic in dealing […]

Your  Regular  Practice:   Impact  on  Yourself  From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont Compassion Training:  Here is a quick self-assessment process to see if your regular compassion practice has had positive effects on you.  Review the questions below and decide  what  your  answers are. I hope you have noted pleasant […]

Mindfulness Based Contemplations Best to practice both of these contemplations using the lectio divina method, that is each time you contemplate the content of the two messages concentrate a bit more, go a bit deeper into your mind. Concentrate! Concentrate! Concentrate! Go deeper into your mind to discover your answers. Contemplation 1 – Who Am I? If I […]

Are You Happier Yet? Use Practical Mindfulness Skills   Two recent books offer sound advice about YOU becoming a happier person. L. Cypers Kamen (2017) Are You Happy Yet: Eight Keys to Unlocking a Joyful Life. New York: MFJ Books and D. Altman (2016) Cleansing Emotional Clutter… New York: MFJ Books offer practical ways to improve your personal level of happiness. […]

Interoceptive Practices for Generic  Tai Chi  & Chi Kung  Postures By Anthony R. Quintiliani, Ph.D. From The Eleanor R. Liebman Center  for  the  Study  of  Secular  Meditation  in  Monkton,  Vermont These practices will require either knowledge of Tai Chi/Chi Kung postures or following pictures of the same postures.  Be prepared before you begin to practice. […]

Gratitude Along with Sadness and Fear – It Is Life The famous Zen monk Thich Nhat Hanh gently advises us to appreciate the many things that we may take for granted.  For example, when he does walking meditation he believes and feels that the the earth below his feet is, itself, a miracle of reality. […]

Meditation on the Feeling of Letting Go – Pacification! Pacifying the mind is a desired outcome of regular, stable meditation practice.  Pacification may be done via meditating on the breath, general mindfulness awareness, vipassana, and various other forms of  meditation.  However, the wise mind skill of “letting go” of unhelpful, negative, and harmful thoughts and […]

Making Boundless Space for Your Emotional Dragons In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons.  Here I will offer a more advanced perspective on how directly engaging your emotional dragons is a very important part of your spiritual path – your spiritual journey […]

Deepak Chopra Ideas on “The Future of God” – Part 1 Deepak Chopra’s new book, The Future of God… (2014) presents some very challenging perspective on spirituality, atheism, and formal religion.  Here I will simply present some paraphrased details and my own ideas on these topics. Basic Foundations Human beings have special talents for searching […]

“The Other Shore” to Happiness and Enlightenment Thich Nhat Hanh’s book, The Other Shore: A New Translation of The Heart Sutra…Berkeley, CA: Palm Leaves Press brings us on an inner journey toward a happier, more peaceful and enlightened life. Wisdom implies that we understand that life is made up of mental formations, no-self (more clarifications later), […]

Insights – Vipassana Mediation There will be future, more advanced vipassana meditations posted on the site. For now, however, we will end this series with a final post about the insights often experienced via vipassana meditation. We learn via experience about impermanence, suffering and its causes, no-self, emptiness and many other things – or, perhaps, […]

Attitudes of Gratitude Thoughts and Applications M. J. Ryan presents some interesting practices in the book, Attitudes of Gratitude (1999).  Here are some ideas. Hope you will practice some of them soon. As The 14th Dalai Lama and Thich Nhat Hanh suggest, we should always appreciate the preciousness and miracle of human life – our own life no matter what […]

 Poem on the Wind   I am quite pleased with my experience on BEING in the wind today.  This poem will suggest that you allow the wind to be a metaphor – even a fantasy – that allows your pain and suffering to be swept away by the endless, gentle, blowing wind of nature. We […]

Concentration, Contentment, and Loving Kindness I have written various entries on concentration meditations in prior posts.  Yes, concentration meditation is beyond pure mindfulness meditation.  Here I will present briefly two other forms of meditation that are quite intentional and also beyond mindfulness: contentment and loving kindness meditations. Let’s begin with intentional meditation of contentment. Contentment […]

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