Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

  • Home
  • Dr. Anthony Quintiliani
    • About
  • Mindful Happiness
  • Mindful Expressions Meditation CD
  • Contact

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

June 14, 2017 By Admin

Breathing Practices and Emptiness

Breathing Practices and Emptiness

Here I will introduce you to five breathing practices, each one moving progressively closer and closer to emptiness/no-self experiences. Do your best to remain open in these practices.

  1. Notice the feel of your posture. Once comfortable notice your breath as it is. Relax and close your eyes if ok. Rest your hands in your lap, on your thighs, or in a mudra. Feel your body sensations as you breathe in and out at your own pace. Just notice the normal breath in the inner quietude. Now slowly deepen and extend your in (arising) and out (falling) breaths.  Notice.
  2. Within the same breathing experience, now bring stronger attention to the inner feel of your body sensations. Allow the sensations to root your present-moment emotional experiences. Notice what the quality of these emotional experiences are.  With each breath go a bit deeper into the awareness of the emotional experiences. As you become more keenly aware of your emotional experiences, notice which of the sense-doors are more active.  Are emotions based on the past, future. or the present moment? Notice the arising and falling away of experience.
  3. Now focus on the objects of your mind. Be in choiceless awareness as you simply allow to come into your awareness what ever comes into your awareness. Try not to either desire/cling or avoid what you are experiencing at this time.  Let’s move to the five aggregates of experience. Notice material form that you become aware of. Notice your feeling tone. Notice your perceptual experiences as you meditate on breath. Notice the differences between volitional and automatic mental formations – thoughts, etc. Pay attention to the culmination of personal consciousness through these experiences.  Continue to meditate on your breath. Perhaps, you will be aware of making contact with objects of consciousness as they occur. Perhaps not.
  4. As you continue to meditate on your breath, become more aware of the four-links in dependent origination. Nothing arises of itself; everything that arises (and falls) depends upon causes and conditions that allow the arising and the falling. This is dependent origination and impermanence. First notice making sensory contact (in Buddhism this includes thoughts about it) with objects of attention. Then notice how automatically you mind creates a positive or negative (sometimes neutral) evaluation of the contact experience. Next this leads to craving/clinging or avoiding the experiences.  When we try to avoid negatives, we suffer; when we try to hold on to positives, we suffer. Contemplate these realities as you meditate on your breath.
  5. Now we move to impermanence, hints of so-self, and ultimate realities in experiences. Focus strong attention on the exact point of arising into consciousness of objects, contact with them, and emotional experiences.  Do the same with the falling away of these “realities.” Bring strong conscious awareness to your breath, continue to meditate on it. Notice the arising of thoughts about experiences, and note the falling away of thoughts about experiences. Who/what is experiencing these experiences?  Are they self, not-self, or no-self.  Confused? Just meditate now.
  6. Now just sit quietly, calmly and contemplate what you may have learned from these linked breathing meditations.  Any new or clarified insights?

For more information refer to Armstrong, G. (2017). Emptiness: A Practical Guide for Meditators. Somerville, Mass: Wisdom Publications, pp. 13-98.

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, Emptiness, Featured, Meditation, Practices Tagged With: ANTHONY QUINTILIANI, BREATHING, EMPTINESS, MEDITATION, MINDFUL HAPPINESS, MINDFULNESS

Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

From The Eleanor R. Liebman Center for Secular Meditation, Monkton, Vermont – Five Breathing and Meditation Practices – Attention and concentration on the breath are common practices to attune meditation capacity. We use the breath as an object of attention in our mind training.   The better your quality of attention and concentration, the better […]

Mindfulness Can Activate More Grace in Our Lives Today we all need to be cultivating more and deeper grace.  Grace needs to be activated. Given so many of our cultural problems (murders and mass murders by gunfire, rampant personal and corporate greed, ego-entitlement, chronic stress, feelings of insecurity, technological advances that do not ADVANCE us, […]

Core Elements in Clinical Supervision In addition to what supervisors bring into group supervision and clinical training, the list below will be used for discussion about YOUR supervisory role. The order of content below is generally random. The content noted applies to clinical supervision; it could also apply to doing effective therapy. The skills and […]

Setting Emotional Boundaries from Work to Life Anthony R. Quintiliani, Ph.D., LADC Sometimes setting emotional boundaries from the psychotherapy room to your life outside of work can be a difficult thing to do. Shifting from “experience near empathy” (Kohut), “unconditional positive regard” (Rogers), “hovering attention” (Freud), “the holding environment” in “intersubjective space” (Winnicott),  and compassionate […]

Amitabha Buddha – Pure Land Meditation The following meditation had been modified by me to make it a more specific self-healing meditation and to better fit the time we now live in. Sit quietly and complete 3-4 deep, calming breaths. Pay attention to the quality and density of the light you see outside of your […]

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). […]

Winnicott’s Ideas – Best Possible Clinical Alliance To develop and maintain a strong clinical alliance it is best to follow some of the well-known clinical advice on this topic.  Rogers, Kohut, Winnicott and many others have suggested just how to do so.  Here are some general clinical recommendations for enhancing the clinical alliance. Develop authentic […]

Mindfulness On Loss, Grief and Mourning Mindfulness about personal loss, grief, and mourning may encompass many things.  Here I will focus on the process and what people can do to better handle their suffering and pain.  One way to look at it is through the lens of radical acceptance; another is via the reality of […]

Loving Kindness Meditation from The Buddha Loving Kindness Meditation (hereafter LKM) is, perhaps, one of the most popular meditation practices in the world. What many practitioners do not know is that one form of it came directly from The Buddha. Along with LKM wisdom we also are guided by the enlightened words of The Dalai […]

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 […]

A Primary Source of Unhappiness Self-medication to reduce or avoid pain and suffering is a major unhelpful habit in the United States. It is a desperate human effort to reduce pain and suffering in physical and psychological experiences. Therefore, we humans may be hard-wired for it. When we suffer and do not utilize effective wise […]

Using Creativity in Clinical Supervision Effective clinical supervision is a combination of hearable direction about clinical practice, gentle-direct leadership, clinical “Know-How,” evidence-based skills, complex psychodynamics, and the willingness to work with others on their developmental processes. There are risks involved. I have provided clinical supervision and consultation to other clinicians for 43 years without a […]

More RESPECT Needed for People Being Served Recently, I read a post by William White, the well-known Recovery advocate.  The post dealt with the troublesome area of language used to describe, refer to people suffering from various conditions – addictions being only one.  While some may respond to his post by thinking it is simply […]

A Radical Feminist in her Time Over 800 years ago Hildegard of Bingen presented radical viewpoints on women-power and male-dominance in the Christian Church, stone/gem healing, meditation, insight and intellect, the web of life or planetary oneness, being in nature, environmentalism, and personal stories of suffering, etc.  Despite her outspoken manner and her popularity among […]

Meditation for Health Improvement It is estimated that between 10 and 15 million Americans participate in some form of regular mindfulness or contemplative practices; secular-based meditation and yoga may be the most common of these practices.  Many others practice tai chi, qi gong, forest-based contemplation, Taoism, etc.  The US National Institute of Health has been […]

Mindful Ways to  Help a person Change Unhelpful Behaviors Brought to you by The Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont Although behavior therapy and contingency management remain the most effective means to initiate changes in unhelpful behaviors, more generic approaches offer some promise.  See the steps noted below to change an […]

Improving Client/Patient Collaboration  in Treatment To improve collaboration between you and your clients/patients, simply practice the following behaviors as your norms.  See the list below, and practice, practice, practice. Present with an attitude of helpfulness and authentic caring. Empathy and authentic concern are required. Recognize the reality that clients/patients are at different levels of readiness […]

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 […]

Mindfulness and Concentration –  Experience Differences In this post I will explain some basic differences between mindfulness and concentration, both of which are required for effective meditation practice.  This will be the first of three posts dealing with what mindfulness and concentration are, how to experience them briefly in a body-based activity, and how to […]

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 […]

Mindful Categories

Mindful Happiness Pages

  • About
  • Contact
  • Dr. Anthony Quintiliani
  • Mindful Expressions Meditation CD
  • Mindful Happiness
  • Site Map

Copyright © 2023 · Mindful Happiness