Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

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

July 18, 2014 By Admin

Mindful Approaches for Enhanced Emotion Regulation

Practice Approaches to for Mindful and  Enhanced Emotion Regulation

Brought to us by way of  The Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Mindful Approaches for Enhanced Emotion Regulation; here are some approaches to practice.

1)In some ways you could understand the progression from auto-pilot mind to greater stability and equanimity of mind by observing your own path in the sequence noted below. Your progress is 100% dependent upon the regularity and duration of your meditation practice, and your own preferences regarding which practices produce less resistance and more motivation in daily practice. Therefore, sitting or walking mediation, yoga, tai chi, and qi gong are all worthwhile practices in mind training.

Intention leads to:  taichi_MindfulHappiness_AnthonyQuintiliani

  • Practicing Attention on an object – breath,etc
  • Reorienting Attention Back to the Object as the Mind Moves Away Over and Over Again
  • (Dogen’s comments – this itself is realization
  • Eventually Settling Down so You Can Better Focus YOUR Attention
  • Concentration Skills Improve as You Do/Become Daily Regular Practice
  • Eventually Single-Pointed Concentration Develops
  • Now Mindfulness Comes Out of Your Regular Practice
  • Mindfulness Practice Improves Your Awareness – First in Practice, Then in Daily Life
  • Dramatically Improved Awareness is Now Your Norm in Both Formal Practice and Informal Practice
  • You Have Arrived at the First Building Blocks of Practice, perhaps of Enlightenment

2) Some formats for practice attention:
• Counting breaths on the exhalation up to ten – start over if necessaryMindfulHappiness_AnthonyQuintiliani
• Imagine images of the numbers as you count them 1 to 10
• When you count be sure to continue the internal speech all the way to the end of the exhalation – prevents other thoughts from distracting your attention
• With or without counting (whichever works best for you), focus your attention as your breath passes in/out of the nostrils
• Then move your attention to your chest as it moves with the breath
• Then move your attention to the lower abdomen as it moves with the breath
• Simply be with the sensation of the moving breath
• Select one location and practice with that for a while

Each step above adds aspects of the attentional training to your practice.

3) Once you have discovered which approach works best for YOU, practice that one method for a few weeks. You may also experiment with other practices/skills as you move through the skills training process.

Stone zen path
4) As you continue your practice, be gentle but sure to extend the time duration – AND be sure to do some practice every day. no self-criticism!!

 

 

 

 

By Anthony R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

CLICK HERE to Order!

Mindful Happiness cover designs.indd

 

Filed Under: Activities, Breathing, Featured, Meditation, MIndfulness, Practices, Training Tagged With: BREATHING, DR ANTHONY QUINTILIANI, ENHANCED EMOTION REGULATION, MEDITATION, MINDFULNESS, PRACTICES, THE ELEANOR R LIEBMAN CENTER

  • « Previous Page
  • 1
  • 2
Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

Approaches to Treating Chronic Pain Chronic pain is one of the most common and costly physical conditions in the United States. The following approaches have proven to be somewhat effective in reducing personal suffering from chronic pain. Although some of these can be practiced on your own, it is wise to work with a pain […]

How to Find & Choose an Effective Therapist Recently The Harvard Health Newsletter posted some interesting questions to ask while seeking out a psychotherapist. I will add a few more details and areas of inquiry in this post. Keep in mind that these questions and inquiries do not mean you will be happy and improve […]

Mindfulness Practices to help Reduce Your Worry & Suffering My last post dealt with various mindfulness-based practices and skills that may help to reduce created suffering due to excessive worrying.  I will add a few more practices in this post.  First, let us go back to Roman Emperor, Marcus Aurelius, and his Meditations. In Book 2, page 14 […]

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 […]

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 […]

Money and Electronic “Friends” Are They Real ? The Sutta Nipata  (4.15, Translated by Thanissaro Bhikkhu) noted “Seeing people floundering like fish in small puddles, competing with one another…fear came into me. The world was entirely without substance….Wanting a haven for myself, I saw nothing that wasn’t laid claim to.  Seeing nothing in the end but […]

Risks and Solutions for Compassion Fatigue Perhaps nothing more than compassion fatigue causes more helpers to prematurely exit their fields.  First responders are generally seen as the most at risk for compassion fatigue (and possibly PTSD), followed by emergency room medical staff. A third group, medical and clinical staff working with high risk terminally-prone patients is […]

Brain Habits –  Helpful Vs Unhelpful Nora Volkow, MD, Director, National Institute on Drug Abuse ( video below)  has noted that people suffering from addictions may experience some dysfunction in in brain areas related to personal motivation, reward recognition, and inhibitory controls.  Neuroscientists have utilized various brain imaging techniques to document this possibility in addicted individuals.  These […]

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. […]

A major part of suffering comes with the inability to shift unhelpful, negative focus on troubling thoughts and feelings.   This cognitive reality is common in all the major mental health problems people suffer from: anxiety, depression, trauma, substance abuse, and eating disorders. Due to the lack of “wise-mind” skills most people suffering from these […]

The True Nature of Phenomena Here I will present common steps in the process of vipassana meditation.  My presentation will end with a brief discussion of nirvana (enlightenment). 1) It will be helpful not to have strong conceptual intention about your goal of attaining insight.  You will know when you have entered it via your […]

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 […]

Use of Breathing Techniques – Do a Polyvagal Test First Polyvagal Test The polyvagal theory (S.Porges) and polyvagal functions are complex, highly important, evolutional processes with powerful influences on human survival, overall physical health, and emotion regulation.  The tenth cranial nerve (from scull base to anus) functions in various ways, the most important of which […]

Meditation on Gratitude – Why it is so Important The daily rapid vibrations from our fast-paced and sometimes dangerous world may impact us in ways that make unhealthy norms of being. The struggle to feel good enough, to have enough, to be somebody, to keep up with the raging ads about what you need NOW and […]

Self-Care as Ritual Self-care for Americans is often considered a luxury.  Due to our technological demands and addictions (Demons as they are), and the slow slipping of our economic structures, we are often at the mercy of the bottom line at work. Over-paid CEOs and CFOs and their many assistants eat up so, so much […]

Supervision and Self-Care in Trauma Therapy Today there  is an ever-increasing demand for effective trauma therapy.  Our American clinical history on this matter leaves much to be desired. John N. Briere and Cheryl B. Lanktree offer important suggestions on how to use clinical supervision and self-care in your clinical work with clients suffering from serious […]

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 […]

Facing Addiction in America On November 17,  2016 The Surgeon General of The United States (Dr. Vivik Murthy) issued THE FIRST Surgeon General Report on our addictions problems. Since addictions in America may well be the single most threatening condition facing the nation’s health and economy, as well as casting strong doubt about a good […]

The Great Mother of Gratitude Meditation Sit in silence and take a few very slow, very deep breaths in and out. Relax within your personal comfort with eyes opened or closed. If you prefer your eyes to be open, hold you head level and gently gaze down a few feet in front of you. Continue […]

Interpersonal Mindfulness Various forms of mindfulness-based compassion training help us to care more about the needs, happiness, and health of other people. However, direct applications of interpersonal mindfulness activates these influences into direct action on behalf of others.  Thus, if lucky, we learn to care more about others and less about ourselves.  The self-centered ego […]

Mindful Happiness Tags

CLINICAL SUPERVISION VIPASSANA SELF CARE MINDFUL COVID-19 BUDDHISM SELF COMPASSION EMPTINESS MINDFUL HAPPINESS VIPASSANA MEDITATION WALKING MEDITATION COMPASSION ANTHONY QUINTILIANI PRACTICES ELEANOR R LIEBMAN CENTER ADDICTION PRACTICE JOURNALING VERMONT THERAPY. MEDITATION SELF ESTEEM BRAIN THICH NHAT HANH PSYCHOTHERAPY DR ANTHONY QUINTILIANI CONSCIOUSNESS ACTIVITIES BREATHING MINDFULNESS EXERCISES MBSR SUFFERING MINDFUL MEDITATION ENLIGHTENMENT MINDFUL TRAINING TRAUMA MEDITATION PRACTICE HAPPINESS MINDFULNESS TRAINING WISE MIND SELF MEDICATION ACTIVITY TRAINING SELF

Mindful Categories

Mindful Happiness Pages

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

Copyright © 2021 · Mindful Happiness