| | Meditation Slides Meditation as a Tool for Healing - Webinar Transcript- Meditation as a Tool for Action By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com
- Meditation as a Tool for Action Meditation is a skill or technique that involves the development of non- sensory aspects of consciousness in order to enhance one’s abilities to attain one’s life goals.
- Meditation: Improves mood state, adrenocortical activity and kidney function (Walton, Pugh, Gelderloos, Journal of Alternative and complimentary medicine, 1995 Decreases essential hypertension (WMJ, 1998)
- Meditation: Reduces serum cholesterol levels, independent of dietary measures (Journal of Human Stress, 1979) Increases hardiness measures in people with HIV-AIDS (Journal of Associate Nurses AIDS Care, 1993)
- Meditation: Decreases symptoms of fibromyalagia (General Hospital Psychiatry, 1993 Increases melatonin levels in the body, where decreased levels have been associated with development of breast and prostate cancer (Journal of Medical Hypotheses, 1995)
- Meditation: Reduces coronary prone behaviors such as impatience and hostility (Journal of Perceptual Motor Skills, 1984) Reduces symptoms of anxiety and panic in patients with anxiety disorders (American Journal of Psychiatry, 1992)
- Meditation: Reduces or eliminates chronic pain including low back, neck, and shoulder pain, headache, facial pain, angina pectoris, noncoronary chest pain and GI pain (Journal of General Hospital Psychiatry, 1980)
- Meditation All meditation produces changes in brainwave states, taking the participant from high Beta (13-30 cps) associated with a racing mind and stress to Alpha (8-13 cps) associated with relaxation and inward awareness and even to Theta (4-8 cps) associated with creativity and inspiration.
- Forms of Meditation Concentration Contemplation Mindfulness
- Concentration Meditation PURPOSE Calming PROCESS Focused attention on single object OUTCOME Attainment of alpha & theta brain wave states
- Concentration Techniques Focus on: Mantra -single sound or phrase Image - candle, crystal, painting Sound - single note or tone Idea - Love, Peace, Joy Sensation - Breath
- Contemplation Meditation PURPOSE Creating PROCESS Focused attention on a range of images OUTCOME Change inner experience to change outer experience
- Contemplation Techniques Use: Visualization & Guided Imagery Affirmations Prayer Koan Inquiry - Who am I?
- Mindfulness Meditation PURPOSE Observing PROCESS Direct awareness of all phenomena OUTCOME Freedom through realization of dualism & impermanence
- Mindfulness Techniques Awareness and direct experience of: Breathing Thoughts Sensations Feelings Sounds & Environment
- Don’t Have Time? Meditating for 5 minutes a day is good and will show results, 20 minutes is better and 40 minutes is great! What else can you do in that brief amount of time that has so many physical and emotional benefits?
- Don’t Know How!? Meditation may be easily learned from books, tapes, and personal instruction. Dr Henry’s Energy SourceBook, the Fundamentals of Personal energy is available at most major book retailers, at Amazon.com, and on her website at mountanivalleycenter.com
- By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com
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The Practice of Mindfulness - Webinar Transcript- The Practice of Mindfulness By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com
- WHAT IS ON YOUR MIND RIGHT NOW?
- Are you wondering what this slideshare is all about?
- Are you thinking about what you are going to do next?
- Are you thinking about what you just did?
- Our minds sort through thousands and thousands of thoughts each day.
- Each thought has a direct impact on our emotions and on our bodies.
- Rarely do we experience the present moment. We are either thinking about the past or planning for the future
- When was the last time you were truly mindful of the present moment?
- The usual answer is: “When I was on vacation and I saw a beautiful sunset. I was just there!”.
- It is possible to “be on vacation” every day. The skill involved is the practice of mindfulness.
- In mindfulness, we observe inward, we stay in the present, watching our thoughts without attachment to them.
- Similar to lying on the grass and watching the clouds go by.
- Nonattachment to our thoughts and returning to the present moment results in great healing, freedom, and joy.
- The practice is quite simple.
- To begin, set your alarm clock or stopwatch for 5 minutes
- Sit in a comfortable position, close your eyes, and focus on your breath.
- FEEL your breath coming and going, going and coming, through your nose. Your breath leads you to the present moment.
- Simply feel your breath and sit quietly for 5 minutes – that’s all you have to do!
- You will soon notice how easily you become distracted from feeling your breath.
- A thought travels through your mind. That thought leads to another, and another.
- Our thoughts are like unruly children, constantly pulling us into the past or future. This constant pulling is the source of our greatest stress.
- Each time you become aware of a thought or feeling, return immediately to your breath. Breathe into the present moment. Return again and again and again to the feeling of your breath Return again and again and again to the feeling of your breath
- Mindfulness gives you the mental skill that allows you to observe your thoughts and feelings without immediate reaction to them.
- Observe , rather than experience, the emotions attached to each thought. Release the thought, refocus on the breath, and discover Peace.
- When you are ready, lengthen your 5 minute practice to 10 minutes or 20 minutes or more.
- Experiencing longer practice periods will allow you to enter the space between your thoughts.
- Spending time in this space between your thoughts will have a transformative and profoundly healing effect on your body, your emotions, your mind and your life.
- Can you spare 5 minutes each day to be present and to be mindful?
- If your answer is YES, then
- Author, Energy SourceBook – The Fundamentals of Personal Energy
- www.mountainvalleycenter.com
Thank you for viewing this presentation. Best Energy for your Well Being.
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Concentration Meditation - Webinar Transcript- Concentration Meditation By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com
- BRIEF HISTORY
- Practiced in India, Tibet and the Far East for centuries.
- Concentration meditation was popularized in the West in the form of Mantra used by Maharishi Maheash Yogi in the 1960's and trademarked at TM (Transcendental Meditation)
- BRIEF HISTORY
- Attention by the medical community came in the 1970's through Herbert Benson, M.D. Dr. Benson studied the techniques of TM and "westernized" them into a formula of practice for inducing the 'relaxation response' (see The Relaxation Response and Beyond the Relaxation Response books by Benson)
- BRIEF HISTORY
- Most Western medical research findings are based upon subjects using one of the various forms of concentration or mantra meditation.
- MEDITATION - a definition
- Meditation is a skill or technique which involves the development of non-sensory, inward aspects of consciousness in order to enhance one's abilities to attain one's life goals.
- Elements of Concentration Meditation
- Highest mental concentration
- Calming of all mental processes
- PROCESS
- Increasing concentrated focusing of one’s attention on a single object
- Practice of concentration results in temporary attainment of deeper states of consciousness
- States of Consciousness Brain Wave Cycles per Second
- normal waking state, attention outward
- relaxed, tranquil, inward awareness
- meditation, creativity, inspiration, healing
- TRADITIONAL POSTURE The Seven Gestures:
- Sitting with legs crossed
- Pelvis elevated on a pillow (or sitting in a chair with feet flat on the floor
- Hands resting on knees (palms up or palms down)
- Spine balanced without being rigid...chin slightly tucked
- Eyes gazing downward (or closed or gazing slightly up)
- Mouth slightly open with jaw relaxed
- Tip of tongue touching palate ridge just behind upper teeth
- Concentration on a sound
- Use of a specific sound, a "mantra" or vehicle for the mind, which has no meaning to the meditator. The sound quality is conductive to producing deep rest and refined awareness
- When the sound is "sung" out loud, the combined effect of the deep breathing required to produce the sound, with the tonal qualities of the sound itself produces profound relaxation. The sound may also be repeated silently, in harmony with the breath.
- Concentration on a sound
- OM (AUM, AMEN, AMIN, HUM) - universal sound of awareness (AH-OU-MM: using 3 part breath)
- HU - sound of love, balance & harmony
- AH - sound of emotion, desire, creativity
- EH (EE) - sound of soul force & universal life
- Concentration on a word or phrase
- Benson advocated the following steps to produce the relaxation response
- Select a word of phrase that reflects your belief system (a line from a prayer, a concept such as love, peace, joy; an affirmation; an image of peace)
- Choose a comfortable position & close your eyes
- Relax your muscles from feet to head
- Become aware of your breathing, and begin to repeat the word or phrase
- Maintain a passive attitude
- Continue for a set period of time (10-20 minutes)
- Practice the technique twice a day
- Traditional phrases
- Gate Gate Paragate, Parasumgate, Bodhi, Suaha (GAH-TAY, GAH-TAY, PAH-R-GAH-TAY, PAH-R-SRUM GAH-TAY BOW-DEE SWAH-HAH) - Buddhist for "Beyond, Beyond, the Great Beyond, Beyond that Beyond, to Thee Homage.
- Traditional phrases
- OM Namaha Shivaya - Sanscrit for " I honor the God/Goddess within"
- Traditional phrases
- Aum Mani Padme Hum - (AH-OWM MAH-NAY PAUD-MAY HOOM) - Tibetan "The All is a precious jewel in the lotus flower which blooms in my heart"
- Traditional phrases
- Hail Mary full of grace ... Christian… Catholic
- Our Father who art in Heaven... - or any line from the Lord's Prayer
- Not my will but Thine be done ... - or any meaningful spiritual phrase
- Modern Mantras
- These are self-constructed, 6-10 syllable phrases which are personally meaningful and repeated effortlessly in breathing rhythm
- Modern Mantras
- the waves roll in and roll out
- river flowing into the sea
- I'm willing to change and grow
- Concentration on an object
- Gently watch, in a non-focused manner, the light from a candle, a scene in nature, the clouds, a symbol statue or drawing
- Concentration on a sensation
- Experience the inflowing and outflowing of the breath by concentrating o the sensation of breathing either at the abdomen (rising and falling) or at the nostrils (air moving in and out)
- May your practice of Concentration Meditation be gentle and kind
- And bring you peace of mind.
- By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com
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