PRACTICE Archives - Page 4 of 4

January 6, 2016 By Admin

Brief Kirtan Kriya Meditation and Research

A Practice To Help Prevent Alzheimer Disease

Kirtan Kriya meditation is part of the ancient Kundalini yoga tradition. Current clinical research dealing with prevention of Alzheimer disease supports its use in medical meditation. As G. Harrison (The Beatles fame) noted: As you move attention beyond yourself, you may find peace of mind is there. Sanskrit root words for kundalini include meanings such as spiraled or coiled, earth (or single cell), bestows perpetual consciousness expressing beginning and end. Sanskrit translations for Kirtan Kriya include such things as sound with movement to balance mind-body emotions/energies to a higher self and true essence. The sounds used come from Sat Nam, which are interpreted as my true essence. Kundalini practices like Kirtan Kriya open up our experience to the inner and outer life forces. Some refer to this experience as spiritual uplift. Since the Kirtan Kriya meditation requires ONLY 12 minutes to do, there is NO EXCUSE about not having time to practice. Today neuroscientists suggest that the hands, fingers, and finger tips have much larger representation (the homunculus) within the power and functions of the human brain. Apparently, like so many other ancient meditation and yogic traditions, early practitioners were quite advanced regarding their understanding of mind-body-brain interactions.

Current Research Finding regarding Kirtan Kriya Meditation

According to research (multiple studies) completed by the Alzheimer’s Research and Prevention Foundation, the 12 minute Kirtan Kriya meditation improves memory loss, sleep quality, inflammation (down regulates inflammatory genes), psychological well-being, spiritual well-being, telomerase level (enzyme that slows cell aging), energy level, and stress response. Furthermore, there were no negative side effects using kirtan kriya meditation; in some people emotional emergence or Kundalini crisis can be experienced as highly uncomfortable. Instructions appear below.

Kirtan Kriya Meditation in Kundalini Yoga

Preliminary Instructions

You will sit in meditation position (pillow or chair) with your back straight and eyes closed.
You will breathe naturally and remain calm.
You will place the tip of your tongue on the roof of your mouth (84 acupuncture points influencing blood flow, motor-sensory, and occipital parts of the brain).
You will be saying the sounds of: Saa, Taa, Naa, Maa. This will be like gentle singing.
You will be saying these sounds in various ways (silent, out loud, etc.).
As you say the sounds, you will be touching specific finger tips to the tip of your thumb (mudra).
As you say the sounds, you will imagine/visulaize the energy coming into the top of your head, descending into the midbrain, and leaving your head via the mid-forehead (third eye area). This is the important L-Form.
At the end of the 12 minutes meditation, you will inhale very deeply, move arms/hands up over your head, then exhale fully and move arms in a sweeping motion back down.

You may want to review these steps before actually doing the meditation as noted below.

Operational Instructions for Kirtan Kriya Meditation

1) Sit with your back straight and your eyes closed.

2) Breathe naturally without manipulation of the breath.

3) Gently place the tip of your tongue on the roof of your mouth, and keep it there.

4) Bring your visual imagery to “see” the L-Form.

5) For two minutes say out loud Saa, Taa, Naa, Maa with these formats. Touch tip of thumb with the tip of the index finger for Saa; touch thumb tip with middle finger tip for Taa; touch thumb tip with ring finger tip for Naa; and, touch thumb tip with small finger tip for Maa. Remember to visualize energy flow via the L-Form.

6) Repeat the same process for two minutes (sounds and touching thumb tip with finger tips), for but this time whisper the four sounds. Visualize the L-Form.

7) Repeat the same process for four minutes as you touch thumb tip with finger tips, but this time say the four sounds silently to yourself. Remember the L-Form.

8) Repeat for two minutes whispering the four sounds while touching finger tips with thumb tip. Use the L-Form.

9) Repeat for two minutes out loud, including the same hand mudra steps while visualizing the L-Form.

10) Inhale very deeply and raise your hands/arms over your head.

11) Exhale fully and with a sweeping motion move hands/arms back down.

12) Simply sit quietly for about one minute. Reflect on your experience.

For more information refer to Dharma Singh Khalsa (2014). A White Paper: Yoga and Medical Meditation as Alzheimer’s Prevention Medicine. Tucson, AZ: Alzheimer’s Research and Prevention Foundation.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE or any image below to Order

November 15, 2015 By Admin

Yogi Deep Meditation on Inner Listening

Practice: Yogi Deep Meditation on Inner Listening

Carl Jung noted: Who looks outside dreams; who looks inside, awakens.

The Katha Upanishads (800-400 BCE) noted: One path leads outward and the other inward. [The] way inward leads to grace.

The Mind Cave Focus instructs us to close our eyes and expand your third-eye space to the back of the skull, then with your eyes still closed focus on the space in front of you. Then go inside!

Patanjali’s Yoga Sutras (300-200 BCE India) tells us to transform the present moment with your breath (long and even). Being in this condition may bring you a better future.

Buddha noted – To find silence look within. Jesus noted – The kingdom of heaven is within you.

These preliminaries prepare us to do inner deep listening using our tongue. Mindful yogi ancients believed that the tongue was part of the emotional brain. We will use that principle here. Take a few relaxing breaths; close your eyes; relax your jaw; and, rest your tongue softly on the lower base of the mouth. If you become bothered by inner/outer noise or sensations, you may wish to say SOM (bija mantra – sohm) to yourself.
Now bring your gentle attention to your heart area. See if you can notice subtle vibrations there.
Use inner vision to experience who sees the self become the self. Who Am I?
Using the power of prana, breathe slowly, deeply, calmly. Notice the subtle feeling of unblocking your inner energy as you become your higher self.
Patanjali notes that you may wish to use a stone or bead in your hand to anchor you to the earth.
In Pratyahara lead your consciousness inward, and concentrate fully on inner experience. Let go!
Concentrate even more in your inner listening meditation. Experience oceanic awareness (samadhi).
Using Kumbhala yoga, breathe in deeply to the count of five. Hold for the count of five, and exhale to the count of six. Notice the subtle change into relaxation of mind, body and spirit. Experience the energy of your mind at peace. Experience the energy of your body at peace. Experience the energy of your spirit at peace. Find that space between the breaths where you know you are at total inner peace.
Look into your heart chakra, and if you know the symbol for the anahata chakra see it and say YAM to yourself. Be at perfect peace.
Follow Swami Sa’ Premananda notation: Practice love until you remember that you are love.
Now just rest in yourself, with yourself, in complete peace and safety.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE or any image below to Order

November 11, 2014 By Admin

Contemplative Practices of the Skillful True Self

Contemplative Practices – Affirmative Self-Inquiry

Contemplation and affirmative self-inquiry may be helpful in improving your awareness of your better parts of self – your positive strengths and traits. Our self-critical mind often causes us to spend far too much time on critical, negative thinking about ourselves and about others. The practice below may be helpful to you in shifting your mind to a happier, more productive, positive stance. This approach combines some of the processes found in adaptive lectio divina, contemplative inquiry, and appreciative inquiry. Some aspects of these approaches to creative cognitive processes have ancient roots.

Simply follow the steps below.

Step One) Simply sit in mild meditation. If you are not a meditation practitioner, simply sit quietly with a cup of tea and look out a window or look at a neural object in your home. Just sit! Relax! Notice! Do your best to stay focused on an object of meditation (your breath or object at home) or the scene outside your window. Do your best NOT to evaluate anything. Remain in the present moment of just sitting. Simply rest.

Step Two) Within your deeper, meditative state simply ask yourself (inquire) WHAT is your most positive, meaningful trait as a person. Do your best NOT to be too perfectionistic OR too devaluing in this inquiry. Find the middle way – What is your most positive or most meaningful strengths or trait?

Answer here:_____________________________________________________________

Step Three) Repeat step two.

Answer here:______________________________________________________________

Step Four) Contemplate when, where, why and how this positive trait activates itself in you. Are there any patterns? If so, what is the pattern?

Answer here:____________________________________________________________________________

Step Five) Focus on your innermost feelings when this strength activities in you. What is that feeling?

Answer here:____________

Step Six) Going deeper into yourself in a meditative state, what is your most important, meaningful strength as a person?

Answer here:

___________________________________________________________________________________________

Step Seven) Simply sit in the feelings of joy with the reality of having that strength. Allow!

Step Eight) Stop! If you keep a journal, write a statement in your journal about this personal experience of positive inquiry.

Note: This inquiry contemplation may also be done in dyads or with a significant other. One person thinks and speaks; the other person listens (no comments). Then switch roles.

For more information refer to Appreciative Inquiry into Organizational Life: Toward a Theory of Social Innovation.

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!

October 29, 2014 By Admin

How to Meditate – A Basic Reminder

Meditation Guide to Getting Started

Since just sitting in basic (mindfulness or vipassana) meditation is such an important practice on your way to emotional regulation – and possibly and eventually to Enlightenment – I decided to offer a quick review of this skilled practice. Practice every day!

1) Sit comfortably with your back softly errect on a chair or with legs crossed on a meditation cushion. You could also so this practice while lying on a mat. Intend to release any body or mental tension you are aware of.

2) Take a few deep, cleansing breaths. Notice your body contacting with the chair, cushion or mat. Thank your breath for keeping you alive in this precious human form (The Dalai Lama).

3) Begin non-evaluating, non-judging as a norm NOW.

4) Either close your eyes, or keep them slightly open with a downward gaze – or keep your eyes open if you are more comfortable that way. While sitting or lying, gently rest your open eyes while NOT paying much attention to objects in the room.

5) Gently bring your complete awareness to your breath as it is. Concentrate on the sensations of your breath as it breathes you – as it is in this present moment. Do not try to control your breathing. Just be one with it in full attention as it is. All of it is in the present moment of awareness.

6) Notice where you are feeling your breath. Is it at the nostrils, the throat, the chest, or the lower belly? Feel the sensation without evaluation. No grasping attachment or avoidance – just be with the breath as it is now. Stay in the present moment breathing in and breathing out.

7) When your mind wonders away from your breath, just notice without evaluation – and gently bring your attention back to your breath. Repeat this process as often as necessary.

8) You will also notice thoughts, sounds, sensations, emotions and other momentary phenomena. You may want to make the other phenomenon (other than breath) your present moment object of attention. Just notice and note it in the moment without evaluation, and gently bring your attention back to your breath. Do your best to stop storylines and internal conversations.

9) If your mind wonders off into the past (which you cannot change) or into the future (which you have no control over), simply and gently bring it back to awareness on your breath now. It is ONLY in the present moment of experience that you have choices.

10) Continue to do just this – paying attention to your breath in the present moment – and bringing attention back when your mind wonders off. Notice it all without evaluation, and simply continue to focus awareness on your breath.

11) To end you may want to do a short metta (loving kindness) meditation by saying to yourself: May I be safe; May I be healthy; May I be happy; and, May I live with ease. Now stop attending to your breath, and simply rest in the wonderful state of complete attention to your inner peace.

For more refer to Harris, S. (2014). Waking Up: A Guide to Spirituality Without Religion. New York: Simon and Schuster, pp. 39-40 and Quintiliani, A. (2014). Mindful Happiness…Shelburne, VT: Red Barn Books, pp. 22-23, 49-51.

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!