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Anthony Quintiliani, Ph.D, LADC

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December 31, 2020 By Admin

Tips on Practice During These Troubling Times

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 find ways to cope and move on during these very bad times. Let’s take a moment to examine some aspects of using religious belief to deal with “the terrible.”  We will end with brief sage advice from Pema Chodron on how to turn your world around.

Religion – Buddhism and Others

Much of this post is based on the work of Jack Miles. Miles is a Pulitzer Prize winner and a religious scholar. Personal understanding of what religion means is at the core of differential practices. We recognize that religion is separate from the typical activities and beliefs of secular experience. In the ancient past, however, such separation between religion and secular life was far less clear; in fact in those times religion entered many aspects of secularism as a norm. In the end, of course, what matters is what is helpful to the individual person. The reinforcement of feeling better is a powerful motivator. So, religious or not it may be important for you to at least visit your spiritual or religious self to find “the way.” Remain there a while until you obtain some of what you need. I am sure your deep and personal beliefs about the Divine will help you in one way of another. Or, perhaps, you simply need more support for the Self and its many adventures.

Now let us consider a few thoughts from Pema Chodron, one of the most popular world leaders in contemporary Buddhism.  In this post I will refer to specific steps she recommends (without much detail). If you want to learn more read one of her many books or refer to Prajna/Shambhala publications on this topic. First, for positive emotional transformation to occur we need to know and understand to some degree what our emotions and related experiences are. Furthermore, we need to learn through regular practice how to remain there and not  escape from the suffering and pain. Humans desire happiness and dread suffering; however, we will experience both in our lives. There is no escape from suffering, and sometimes happiness may require some mindful effort and skillful means. Second, we must discover, learn about, and use various tools and processes to engage our emotional lives successfully without increasing fearfulness. This is where daily meditation practice may come in. It is when we have the courage to engage in meditation dealing with our pain an suffering that new, important insights may occur.  It also may make us more brave. Third, since bravery and courage are required to do deep work on your emotional realities, we need to remain motivated for the path and our struggles on it. This is very important when we engage in meditation about our most serious personal suffering. If we are serious about our practice, and we continue to do it regardless of the many challenges that exist, then we may experience emotional transformation and positive changes in our mind, body, life. Here is where our spiritual practices may blossom.

For more information refer to Jack Miles book, Religion as We Know It: An Origin Story. See also Pema Chodron’s online teachings, Turn Your World Around. This is a Prajna/Shambhala Publication.

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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Filed Under: Buddhism, Featured, Jack MIles, Pema Chodron, Practices Tagged With: JACK MILES, MINDFULNESS PRACTICE, PEMA CHODRON

November 18, 2019 By Admin

The Lotus Sutra and Meditation Practice

The Lotus Sutra and Meditatin Practice

The Lotus Sutra is one of the most important and sacred of Buddhist sutras. It is often considered a summary of The Buddha’s teaching, presented many years after he began to teach and share his experiences. The version considered here is the Kumarajiva translation,  as translated by B. Watson; it may also be known as The Lotus Sutra of the Wonderful Law. I will not present the many core teaching noted in this sutra; instead I will focus on the end, about How to Practice Meditation. Since this is such an important sutra, you are strongly encouraged to look into the vast content in it on your own. One important thing I will note is that in this sutra The Buddha notes a unified, single path to enlightenment.  In the past he noted that monastic practices, forest practices, and bodhisattva practices all held potential for all people to achieve enlightenment or awakening. Experts suspect that The Buddha taught this sutra in the 6th to 5th century BCE. Here, however, he emphasizes the bodhisattva path as the most important single path. Let us move now into the meditation instructions.

  1. Stand in prayer pose and circle the teacher three times. Another option would be to circle each person in your group; this fits well within the Buddha’s view that we all are buddhas.
  2. Bow, and kneel on one knee to signify readiness to pursue instructions on meditation practice.
  3. Close your eyes and sit (cross-legged) quietly.
  4. Remain in a dignified posture.
  5. Re-commit to your vow to reduce the suffering of others.
  6. Practice this meditation deeply. “Practice with…[your] entire mind…”(p. 370).
  7. As you sit contemplate how meditation is helpful in reducing earthly desires, especially six-senses contact conditioning.
  8. Imagine that your body holds 50 shades of white light.
  9. Make a profound assumption that this white light has healing properties.
  10. Now notice that the white healing light has taken on a golden-white shade.
  11. Feel this healing light in your body and on your skin. Notice how it sparkles.
  12. Imagine the golden white healing light coming to you from The Ten Directions (N, S, E, W, NE, SE, NW, SW, and UP and DOWN).
  13. Allow! Allow! Allow! Stay out of simple thinking. Just be!
  14. Feel inner joy, compassion for others/yourself, and tranquility.
  15. Simply allow yourself to be bathed in the healing golden white light.
  16. Now a big step: practice emitting the healing golden light from your inner body and into the room. This itself is a bodhisattva act.
  17. Add your own loving kindness.
  18. Do your best to detach from attachment, even attachment to this wonderful experience.
  19. Give repentance for any wrongs you are connecting with at this time.
  20. Improve your Karma by doing this as strongly as you can.
  21. Take refuge in The Buddha, in The Dharma, and In The Sangha.
  22. Now sit in utter silence for a longer period of time – just notice without any evaluation. Just be!
  23. When you hear the sound of the singing bowl, gently and slowly open your eyes, orient yourself, and prepare to enter a full conscious state
  24. The Buddha. (B. Watson, Trans.). (1993/1994). The Lotus Sutra of the Wonderful Law. New York: Columbia University Press,  pp. 369-396. Nichiren Buddhist Library.

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: Buddhism, Featured, Meditation, Practices, The Lotus Sutra Tagged With: ANTHONY QUINTILIANI, MEDITATION, MINDFUL HAPPINESS, MINDFULNESS, THE LOTUS SUTRA

October 18, 2019 By Admin

Spirit Wars and “Spiritual Warfare”

Spirit Wars and “Spiritual Warfare”

This post will discuss the topic and personal strategies.  Most content will relate to both physical realities and metaphorical meanings and categories. Since a person viewing their self as fighting a spiritual war most likely holds onto certain parts of self in this endeavor, it is highly unlikely that the actual adversaries are authentic entities outside/inside the self. It is more likely that personal experience has conditioned the person to understand these variable processes as quite serious and sometimes dangerous. To maintain a clear boundary, this post is not presenting a way to treat people suffering from any form of identity disorder; rather, this post offer some ideas about how one might go about becoming healthier via less targeted clinical interventions. The remaining part of the post will offer comments and suggestions for personal consideration of the reader. Most content deals with realistic natural phenomena in life. I hope I am making myself clear here. I hope you find the content helpful.

  1. Since pure white/golden healing light has been noted in almost all major spiritual traditions, you might wish to experiment with the experiences noted below.  Do your best to see the light as a potential healing ally. Allow yourself to feel the light. Do not block!
  2. Experiment with observing  the rising and setting sun. Allow the light to penetrate you; use kinesthetic awareness to do so.  Do your best to feel the light and experience its healing power. Enjoy this! Do not look directly into the intense light energy of the sun.
  3. Study basic astrophysics to learn how gravity (one of the main constants in the universe) has direct effects on dark/black energies.
  4. On a clear night, look deeply into the starlit sky and allow the star energies to enter you. Feel it; use it. Enjoy this!
  5.  On a clear day, look into the blue sky with moving clouds. Allow the light to penetrate you and feel its power. Enjoy this!
  6. Go for a silent walk in nature. Notice! Use all your senses to encounter all that is there. Gently gaze at a mountain, pond, lake, or stream. Notice the transparency off the clear water as it moves downstream. Send your troubles (like a leaf) downstream with the current. Make the best of your attention and intention here. Notice! Relax! Enjoy this!
  7. You may wish to try the Ten Directions experiment. Discern carefully what directions are helpful. What directions bring you into your deep inner self ally? Stand silently and notice the healing air/wind coming from the North, South, East, and West. Notice the effects! Now stand there and bring your attention to everything inside of you. And next – to everything outside of you. Look up and look down; notice. Now use your natural ability to project and send your troubles far, far, far away. Notice! Now move your body slowly and notice; now move your body with more vigorous energy, and notice. You have completed your Ten Directions experiment. Hope it was helpful. Thank our indigenous First Nation Peoples and Buddhist concepts for this process.
  8. Relax and begin to breathe deeply, slowly. Notice the ease and the difficulty. Continue to breathe. Allow the deeper, slower breath to calm you. Notice how the freshness of the committed breath restores your airflow in your throat, heart, soul, etc. Allow the clean flow of healing breath to cleanse you- in your throat, heart, soul.
  9. Now do your best to engage your helpful beliefs and helpful behaviors to support your internal healing. Engage in activities/behaviors that you find helpful.  Do not engage in thoughts, emotions, and behaviors that are unhelpful. Be strong.
  10. Examine your personal space-time continuum, and pay close attention to when your time and space are safe for you. Spend much more time in this aspect of time and space. Do the same for being happier.
  11. Practice paying more attention to the silent, still space between your breaths, between your thoughts, between your heartbeats, and between your periods of suffering. Use the energy of your attention to enhance the space, silence, peace, and tranquility.
  12. Use your personal, natural wisdom to disempower any obstacles that hinder your progress to improved health and happiness.
  13. Use all of the above as metaphors of self-protection against all sources of suffering.
  14. Know that emotional dysregulation, anger, fear all feed your inner dragons. Best to starve them!
  15. Lastly, if you are a religious person, pray more.
  16. If you read spiritual books, you may want to try the Lectio Divina approach. In this Latin Christian Church method one reads a spiritual passage over and over and over again, each time going more deeply into the self and core religious beliefs. This form of meditation tends to enhance the power of the spiritual information being read as well as the power of the belief.

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, Breathing, Featured, Interoception, MIndfulness Activities, Mindfulness Training, Practices, Self Care, Self Compassion, Spiritual Warfare Tagged With: ANTHONY QUINTILIANI, INNER PEACE, OUTER PEACE, SPIRIT WARS, SPIRITUAL WARFARE

October 13, 2019 By Admin

“i Rest” Yoga Nidra Practice (Richard Miller, Ph.D.)

“i Rest” Yoga Nidra Practice (Richard Miller, Ph.D.)

All regular meditation and yoga practices are capable of bringing us closer to our true self and our relationships in the world. A by-product is deep relaxation and equanimity. Richard Miller, Ph.D. (Clinical Psychologist, yogic scholar, spiritual teacher), has created a yoga nidra practice that promises to return us to our authentic self and provide deep, relaxation and inner peace in the process. The iRest method is based on long-term practice and research. Yoga nidra is a pathway to improved health, awareness, and inner healing. It has been effective in problems related to stress, anxiety, sleep, trauma, and physical pain. I suggest it may be equally effective in all psychological pain. In neuroscience theory yoga nidra may reset your central nervous system, improve coping capacity, and open doorways to spiritual development.  In the following yoga nidra meditation I have integrated my own yoga nidra practices with the iRest method presented by Dr. Miller. Let’s begin!

  1. Place your body in a comfortable positions sitting, lying down, or standing. Enjoy silence in the pause. Close your eyes if ok.
  2. Allow your body to settle down and simply notice your full awareness. Notice silence in the pause.
  3. Open up your senses without evaluation, and notice delicately your body contact with parts of the world beyond the body boundary. Pause.
  4. Be open to noting the contact experience, and prepare to go inward inside your body. Notice as we pause in silence.
  5. Gently notice without evaluation the sensations you feel as we move up and down the body. Quickly at first. Up and then down!
  6. Starting with your toes, simply notice sensations; then move up slowly all the way to your hips, noticing sensations as you move your intentional kinesthetic awareness. Be with the silence in the pause.
  7. Continue your inner, private body scan moving from the hips all the way up your chest and to the top of your head. Silence!
  8. Just notice sensations and continue to be aware without judging.
  9. Now move  slowly from the head back down your back to the hips. Notice the quality of the silence in the pause.
  10. Again, with intentional attention without thinking move down from the hips all the way back to the toes. Remain silent inside.
  11. Now ever so gently notice your intentional in and out breaths. Breathe deeper, slower. Notice.
  12. Notice and allow the sensations of breath passing into your nostrils, down the throat, into the chest and lungs. Notice the rise of the belly on the in-breath.  Do all this without thinking – only noticing the sensations your feel. Enjoy this silent pause. Let go.
  13. Now notice the out-breath and follow the same sensation track as your exhale. Notice! Remain silent inside and outside.
  14. At this point in our process, bring attention gently to an area of the body where you feel discomfort, pain, or suffering.
  15. Simply allow and welcome this sensation as if it were simply sensations – like those you just experienced. Pause in silence.
  16. Blend the earlier pleasant sensations with this uncomfortable sensations. Notice!  Settle deeply into the silent pause.
  17. In your effort to accept all sensations, notice the discomfort and note if it is stronger at its center or at the periphery. Where?
  18. Focus more attention where there is less discomfort. Go deep into the silence here.
  19. Does your unpleasant sensation have a color? Focus on the color. Now focus on an opposite color or your favorite color. Notice.
  20. Let go of reactions to the discomfort on each and every exhalation, and especially in the gaps/spaces between breaths and awarenesses.  Be with the silence now.
  21. Continue to let go in the longer silence here.
  22. Does the sensation have a character texture?  Is it dense or loose? Heavy or light? Sharp or dull? Go to where there is less discomfort. Be in your inner most silence now.
  23. Radically accept all your bodily sensations – the pleasant along with the unpleasant. It is only sensation; it is your reaction to it that causes you problems. We wish to flee discomfort and hold onto pleasure. Just be with what is!  Just be in silence now.
  24. Allow your body to remain aware, accept, integrate all the forms of sensation you are experiencing.
  25. Examine your control by bringing focus to the pleasant sensations, now to the unpleasant sensations. Accept them all as simply sensations without evaluating. This may be challenging. Find some peace in the silence.
  26. Now allow your senses to open up and notice what you feel, hear, see, taste, smell. etc.
  27. Use the power of your inner spirit to help you improve this moment of perfect being. Empower spirit! Sit in silence now.
  28. When you feel ready slowly bring yourself to a full alert state. If your eyes have been closed, gently open them.
  29. Now just rest!!!!! Enjoy the silence. I will cue you when we are ready to end yoga nidra.

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, iRest Yoga, Practices, Richard Miller, Yoga, Yoga Nidra Tagged With: iREST, MINDFULNESS, PRACTICE, RICHARD MILLER, YOGA NIDRA

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  

Mindful Happiness cover designs.indd

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

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