MeditationBy: Derek O’Neal and Courtney Roberts

MeditationPractice and process of paying

attention and focusing your awareness

Interesting

Familiar

Sensual

ProductiveNatural

Powerful

Beginning the Meditation Journey

Secret of meditation begins with developing, focusing, and directing your awareness

Build concentration-block out distractions and focus on awareness

Be open to receptive awareness-loosens and extends the mind’s boundaries and embraces every experience that presents itself

Use contemplation for greater insight-allows room for freedom and creative expression

Cultivate positive, healing states of mind-helps you transform inner life by withdrawing energy from mind-states that are negative or self-defeating

Why Meditate?Physiological Benefits

Decreased heart rate and lower blood pressure

Quicker recovery from stress Decrease in beta and increase in

alpha, delta, and gamma brain waves

Enhanced synchronization-correlates with creativity

Fewer heart attacks and strokes Increased longevity Reduced cholesterol levels Decreased consumption of energy

and need for oxygen Deeper, slower breathing and

muscle relaxation Reduction in the intensity of pain

Psychological Benefits More happiness and peace of

mind Greater enjoyment of the

present moment Less emotional reactivity More loving relationships Increased empathy Enhanced creativity and self-

actualization Heightened perceptual clarity

and sensitivity Reductions in acute and chronic

anxiety Complement to psychotherapy

Why Meditate? Teaches you to slow down and take each moment as it comes; the present

moment is all that matters Learn to welcome every experience and facet of your being without

judgment Helps you to accept others the way they are and opens up your abilities for

a deeper love and intimacy Relaxing the mind relaxes the body Encourages an inner mental spaciousness where concerns no longer seem

so threatening Can lead to more happiness and help you focus on the important things in

life Enhances work and play performances Increases appreciation, gratitude, and love Discover how to achieve a deeper sense of purpose Helps you feel more centered, grounded, and balanced

A Beginner’s MindHave an open mind to whatever arisesFreedom from all expectations and

preconceptionsSpacious and spontaneous mindOriginal awarenessInnocent, don’t-know spirit

Exploring What Motivates You

What you bring to it is what you get out of it1. Improving you life

Primary concern is to fix yourself

2. Understanding and accepting yourself Developing self-awareness and self-acceptance

3. Realizing your true nature Finding your identity

4. Awakening others See others as no different from yourself and put their needs

before your own

5. Expressing your innate perfection Express your “true nature”; confidence in the peace and

happiness you already have

Living in Harmony Be mindful of cause and

effect Reflect on impermanence

and the preciousness of life

Realize the limitations of worldly success

Practice nonattachment Cultivate patience and

perseverance

Simplify your life Live with honesty and

integrity Face situations with the

courage of a warrior Trust the technology of

meditation Dedicate your practice to

the benefit of others

How the Mind Stresses You Out

Preoccupation with past and future

Resistance to the way things are

A judging and comparing mind

Learned helplessness and pessimism

Overwhelming emotions Fixation of attention Clinging to a separate self

How Meditation Relieves Stress

Develops focus and meditation Stabilizes concentration, returns

to the present moment, cultivates positive emotions

Allows spontaneous release Negative thoughts and feelings

naturally disappear Penetrates your experience

with insight Become aware of your inner

experience, become aware of your story and how it confused you, change your story, see beyond your story to who you really are, free yourself from your story

Becoming Aware of the Here and Now

Turn attention inwardRelax your bodyDevelop mindfulness

Moment-to-moment awareness of your experiences as they occur

Focus on your breathExpand to sensationsWelcome whatever arisesControl your wandering mind

Meditation Poses

Full Lotus

KneelingHalf Lotus

Quarter Lotus

The Practical Stuff What to wear: choose comfort over fashion When to meditate: any time is the best time How long to meditate: anywhere from 5 minutes to an hour; it’s up to

you! Where to meditate: create a sacred space

Avoid the busy spots in your house, stay away from areas of work, find a quiet place that is not too dark or too light, and is close to nature and fresh air

Meditate in the same place each time Fewer distractions, good vibes, peaceful memories Can meditate while doing dishes, at the computer, driving, talking on the

phone, watching TV, working out Before you meditate…

Eat lightly or wait an hour after a big meal and avoid mind-altering substances

Just Do It Practice meditation again and

again Make and keep a commitment to

yourself Be consistent Restrain yourself Give 100% of your energy Apply yourself earnestly Make an effortless effort Suspend judgment and be

accepting Let go, unmask, and surrender

yourself

Factors that Close Our Hearts

Fear of being attacked, criticized, manipulated, or overwhelmed

Resentment-bitterness builds upUnresolved grief-constantly mulling over your losses Jealousy-label self as inferiorPain Grasping and attachment- fear of losing what you’re

attached toSelf-clinging leads to separation from others

Opening Your HeartBenefits of love: energy, peace, well-being, good

health, belonging, interconnectedness, and spiritual awakening

The factors of a happy and fulfilling life1. Lovingkindness: feeling of goodwill toward all2. Compassion: feel others’ suffering and want to help3. Sympathetic Joy: happy feelings that arise inresponse to the happiness of others4. Equanimity: don’t allow what happened to you upset you

Generate compassion

Common Roadblocks to Meditation

Sleepiness Restlessness Boredom Fear Doubt Procrastination Self-judgment Attachment and desire Pride Avoidance Bypassing

Develop a Practice That Works For You

Know your motivationPlay to your strengths and fill in the gapsExperiment, trust intuition, and then settle downCreate a regular practiceMeditate with others-join or form a groupAttend a workshop or retreat

Being Happy with Meditation

Happier people: more energetic, generous, better-liked, self-confident, more likely to have fulfilling relationships, more effective at work, have stronger immune systems

Accept what life brings Feel and express gratitude for the good things in life Savor the pleasures life offers Dwell as much as possible in the present moment Don’t let the inevitable ups and downs disturb their equanimity

Savor the moment Foster flow Develop gratitude Learn to forgive Cultivate optimism

Using Meditation for Healing

Healing=returning to an intrinsic state of wholeness

Ways meditation works:Love and connectedness, relief of tension and

stress, restore alignment and balance, opening and softening, creating space for emotions, harmony and joy, freedom from self-clinging, awakening

Increased focus, minimal distractions, free from expectations, enhanced clarity, greater endurance, flow experience, capacity to see things multidimensionally, self-acceptance, compassion

Types of Meditations Practicing relaxation

Find a quiet & undisturbed spot, sit in a comfortable position, choose an object to concentrate on, maintain a receptive attitude

Practicing a half smile Form lips into a half smile, hold this for at least 10 minutes while

doing an ordinary activity, practice this the next time you feel your spirits sagging

Walking meditation Walk at usual pace while following breath, coordinate breathing

with walking, be aware of feet and legs as you move them, enjoy mindful walking for as long as you want

Peaceful place Sit comfortably, close eyes, take a few breaths, imagine yourself in

a safe and protected place, take your time, allow yourself to rest in feelings of comfort, safety & tranquility, spend as much time as you want here