MINDFUL HAPPINESS Archives - Page 19 of 22

January 15, 2015 By Admin

Anahata – Heart Chakra Meditation Practice

Rumi noted that to reach the sky we must use our hearts.

The Heart Chakra is a very popular focus of meditation practice. Here we will simply review some characteristics and then move on to a meditation practice.

Specific characteristics: Green color, YAM sound (say at least three times with a soft A), sense of touch, located in center of chest (cardiac plexus and thyme area), and malachite or emerald stone.

Functional characteristics: Respiration, circulation, immune system, and life itself.

Emotional characteristics: openness, unconditional love, duty, devotion, peace, harmony, awakened compassion, and emotional consciousness.

Now for the meditation practice.

Just rest in meditation on the breath just as it is now – just be aware. In and out. In and out.
Now gently bring full attention to the feelings of a deeper, slower, more complete breath. In and out. In and out.
Pay full attention to your heart chakra area, and bring full attention to it. If you wish, you may place both hands over your heart area.
Breathe in green energy very slowly and deeply, and say YAM to yourself at least three times. Say it slowly.
Go deeper with your emotional consciousness into your heart area. Appreciate it! Appreciate it!
Use your imagination and breathe in the feelings of inner peace and harmony. In and out. In and out.
Awaken your deeper emotional consciousness, and feel the sense of unconditional love for yourself and others. In and out. In and out.
Now simply rest with yourself. Hold yourself emotionally in this unconditional love and inner peace.

CLICK THE LINK BELOW for the PDFWorksheet

Anahata The Heart Chakra Practice

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

January 7, 2015 By Admin

The Nine Bow Ritual for Those You Respect Deeply

The Nine Bow Ritual is a simple practice of deep respect. Think of a person, living or not, for whom you have very strong positive feelings. If you select a person no longer living, you may be surprised at the emotional impact of this ritual. If you have a concern about your emotions, please consider doing this ritual with another person present. Simply follow the steps noted below.

1) Sit quietly in a quasi-meditative state.

2) Initiate a period of deep personal reflection. Who will you select? Why? What has this person done for you? What is the nature of your positive emotions about this person?

3) Once you have made your selection, imagine their face as you best remember it. Best to recall their smiling face.

4) Now ring a ritualistic bell, chime, or singing bowl three times. Three long sounds! Wait until you no longer hear the vibrations between repetitions. Go slowly!

5) After the sound ends, bow to the person in your image three times – the deeper the better.

6) Thank them for their care, and say what you want to say to them. Speak from your soft heartedness, gratitude, and appreciation.

7) Repeat steps 4-6 at least two more times.

8) Sit and reflect on how you are feeling after completing the ritual.

9) If you keep a journal, you may want to journal about your experience.

10) Now practice self-compassion as you know it.

11) Realize how fortunate you are to have had this person in your life.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

January 3, 2015 By Admin

What is Concentration – It Is Not Mindfulness

Concentration Vs Mindfulness?

Many people new to meditation often confuse the differences between mindfulness or accepted bare attention to whatever arises in the moment and concentration or strong penetrating awareness on one thing without distraction. Concentration is a more intensely focused and engaged form of mindful attention. Concentration is sustained, powerfully focused, one-pointed attentional awareness. Concentration allows the focus of mindful attention to remain on the object of attention with less and less distraction. It is non-wandering bare attention on a phenomenon of object over longer periods of time. Using mindfulness as its foundation, concentration allows the mind to narrow and strengthen its focus. Concentration uses the process of mindfulness to enter deeper tranquility in meditation. Deep serenity and equanimity become possible. Sometimes we may become one with the object of concentration; in very fortunate times, this opens up our experiential, non-conceptual awareness to wisdom – the true nature of how things are. Like mindfulness, concentration also occupies the four domains of awareness – the body, the feelings, the mind/mental objects, and consciousness itself. Some might prefer the terms body, feelings, mind and the dharma/four noble truths/eightfold path.

Some of the more spiritual path aspects of concentration may bring us to the point where we realize via experience that the conditions of our life may prevent us from clear seeing the way things really are. Such realities as suffering, its causes, its cessation, ignorance, dependent origination, impermanence, emptiness, selflessness, etc. may become more clear in a concentrative state of meditation. You can see how concentration is far more than mindfulness – accepting simple pure awareness of experiences in the here and now without evaluations. When we train our mind well in concentration skills, and we intend to pursue special spiritual understandings, we may better understand and utilize suffering, its causes, its cessation, meditation, dharma, and the eightfold path. Concentrations also makes us more skillful in disempowering the obscurations and hindrances of mind. In longer-term concentrative meditation, we may reduce our tendencies to become stuck in these unpleasant mind states: anxiety, greed, mental lethargy, mental vacillation, shame, delusion and hatred. With additional experience in concentrative meditation we come to recognize the roles played by conditioned attachment, clinging, desiring, avoiding, and the persistent power of perceiving pleasant sense-based feelings, which some of us may misidentify as happiness.For serious-minded meditation practitioners, long-term practice of concentrative meditation may lead to practicing vipassana and the jhanas. In vipassana we become skilled observers of the moment-to-moment arising and falling away of all phenomena, including our own awareness of the awareness process itself. Within this process we open up to the experience of deep, quiet, inner peace and authentic joy. Authentic joy and happiness are not based on pure awareness of pleasant sense-based experiences. Through being in vipassana and the jhanas, we come to understand more fully the true nature of all the 10,000 things as well as enlightenment or nirvana depending upon your personal preferences.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

For more information refer to Hart, W. (1987). The Art of Living: Vipassana Meditation as Taught by S. N. Goenka. New York: Harper Collins. Salzberg, S. and Goldstein, J. (2001). Insight Meditation Workbook. Boulder, CO: Sounds True. Catherine, S. (2011). Wisdom Wide and Deep: A Practical Handbook for Mastering Jhana and Vipassana. Boston: Wisdom Publications.

November 12, 2014 By Admin

Advanced Meditations on Perception -Part 2

Advanced Meditation Practices on Perception

As the Sutra story goes, the Buddha instructed Ananda to visit the ailing venerable Girimananda, who was very, very ill. In an effort to help the ailing man, the Buddha told Ananda to guide him in the Ten Meditation on Perceptions (on sensory input and the objects of mind). According to the story, Girimananda improved after the meditations.

We begin with basic instructions on how to meditate. Be in a quiet place, both inside and outside. Sit in a stable and somewhat comfortable posture, while keeping your back straight. Bring your attention to the present moment directly in front of your eyes – here, now. Without controlling the breath, bring your full attention to it as you breathe in and out; notice the breath as it passes at the nostrils, the chest, and in the belly. Just notice your breath as it moves in and out, long and short, shallow and deep – just be with it as it is now. Be gentle with yourself, and remain in a positive and peaceful state. Do not judge or evaluate anything. Just be one with the breath!

The Ten Meditations on Perception deal with the five aggregates of attachment, desire and, clinging. These are of form, feeling, perception itself, volitional actions, and overall consciousness – all of which are impermanent in nature. These are difficult meditation to practice. Do your best without becoming discouraged or afraid of the deeper meanings of these meditations.

1) First meditate on the reality of impermanence and the five aggregates. Focus attention without evaluation on each aggregate – form, feeling, perception, volitional actions, and consciousness.

2) Now meditate on the realization of no-self (no authentically real ego, I, Me, Mine in the realities of atomic time and space). These are simply defensive ego-constructs to separate us from others and the world as a whole. Work on meditating on all sensory inputs and experiences as simply happening but without self-attachment to the experiences. This can be the most difficult meditation to practice.

3) Meditate on unattractiveness of the body and its self-consciousness of parts. All parts of the body, including mind, will decay and deteriorate over time; as they decay, they become more gruesome, even ugly. Decaying body and mind is not a pretty sight to behold. Notice your own defensiveness here, and how it relates to protecting your ego-self from dying off into impermanence of form.

4) Now meditate on the dangers of illness to both body and mind. This is the ultimate decaying and impermanence as it may lead to illness even the death of the living body.

5) Meditate on abandoning all thoughts and perceptions of you harming others – both things and sentient beings. Abandoning harmful thoughts, feelings, and behaviors will lead to more compassion, caring, and kindness. As the next unhelpful, harmful thought arises, abandon it. Observe your reactions to people, places, and things you do not enjoy or like. When we abandon these unhelpful processes, we reduce the level of negativity in ourselves and in the world.

6) Meditate on dispassion – that is the energy placed in attachment, desire, and clinging. Be at peace inside as you work on letting go of cravings, especially cravings for material acquisitions. Let go, let go, let go! Practice being satisfied with what you have now, not waiting to be happy with some future acquisition of something concrete or emotional.

7) Meditate on cessation, or the absolute liberation of your mind-body from suffering. If there is no attached craving, there is no emotional disappointment. Wanting, desiring, attaching, craving, and clinging are all causes and effects of human suffering. Cessation brings freedom and liberation from suffering. It will also open you up more peace and happiness.

8) Do your best to meditate on letting go of your personal delight in being in experiences you find pleasurable. This does not mean you should not enjoy happiness when it exists. It does mean you should practice letting go of craving for happiness and sense-pleasures as a way of being, as a way to create happiness. All life experience, both pleasant and unpleasant, are impermanent experiences – they always change in one way of another. You cannot hold on to pleasant life experiences – just be with them fully when they occur.

9) Meditate on the actual impermanence of all conditioned experiences and phenomena. If you become effective here, you will notice that your suffering decreases dramatically. This, itself, is part of the path to liberation and realization. This is also a most difficult meditation to practice.

10) End your Ten Meditations on Perceptions with mindfulness on the breath. Just simple mindful awareness of your breath, in and out, short and long, shallow and deep, into and out of the body, the arising and falling away of the breath experience – as simply impermanent. Rest yourself in the reinforcing rapture and deep peace of pure awareness on the breath. Appreciate the breath for keeping you alive here now.

Hopefully you will have the self-discipline and motivation to practice these perception meditations. They will be most helpful to you on your own personal path to enlightenment.

For more information refer to Gunarantana, B. (2014). Meditation on Perception: Ten Healing Practices to Cultivate Mindfulness. Boston: Wisdom Publications. Also The Girimananda Sutta from Bhikku Bodhi (2012) in The Numerical Discourses of the Buddha: A Translation of the Arguttara Nikaya. Boston: Wisdom Publications, pp. 1411-15.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

November 4, 2014 By Admin

Compassion Practices & Benefits

Expanded Information about Your Compassion Practices and Benefits

Compassion Practice Tips and Exercises

The Buddha noted that one should not dwell on the past, become too attached to future outcomes, but instead concentrate our mind only on the present moment of our experiences. The Dalai Lama noted that compassion is a necessary condition for inner calmness and survival. Pema Chodron noted that compassion is required for inner and outer peace. If you practice the skills noted below, it is highly recommended that you write briefly on a daily basis in a compassion-based journal about your growth and your journey.

Here is an expanded list of things you may notice when you make compassion practices a part of your regular, daily practice.

If you practice seriously, expect the following to occur.

1) Improved self-confidence and self-esteem, especially in dealing with others;

2) Improved quality of emotional experiences and emotional regulation;

3) Greater frequency in being your own best friend;

4) Improved interpersonal relationships and greater social engagement;

5) Reduced shame and extreme perfectionism;

6) More self-supporting focus on your strengths;

7) Greater generosity and kindness;

8) More soft-heartedness in dealing both with yourself and with others;

9) General improvements in psychological and physical well-being; and,

10) Greater ease at continuing to be more compassionate (brain plasticity related to regular, daily practice).

Here are a few ways to expand your regular practice of compassion.

1) First do a personal inventory. Examine your life experience and note 2-3 unhelpful and 2-3 helpful life experiences/events. Now under each list pros and cons regarding your expected/experienced outcomes from both helpful and unhelpful life experiences.

Unhelpful (Unpleasant)Experiences and events –

Pros:

Cons:

Helpful (Pleasant) Experiences and Events –

Pros:

Cons:

2) Answer this question. How have these life experiences, even the unpleasant events, helped you in your life?

3) If you were now coaching your best friend, what three things might you do to coach them into being more compassionate?

4) Practice empathy for yourself and others more frequently.

5) Catch yourself being critical or negative, and stop! Shift your thinking and feelings to improved self-understanding and non-judgment.

6) Do the same when dealing with others.

7) Notice what your internal emotional warmth feels like. Describe it below. Work to expand it!

8) Develop and use a self-nurturing mantra. What is it?

9) Learn to pay better attention to your body and facial emotions. When you catch them being negative or unpleasant, shift! Practice shifting to a more compassionate stance in both your body and on your face. Look at a mirror, when you sense being negative, and when you sense being positive.

10) Periodically check the quality of your thoughts, emotions and memories. If they are unpleasant, shift them to neutral or pleasant. Use self-compassion and compassion for others as your energy source.

Good luck. May you experience the benefits of compassion every day of your life.

For more information refer to Gilbert, P. (2014). Mindful Compassion. Oakland, CA: New Harbinger Publications. See also Welford, M. (2013). The Power of Self-Compassion. Oakland, CA: New Harbinger Publications.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!