An introduction to meditation for health and well-being

An introduction to meditation for health and well-being a social enterprise, community interest company 1

Acknowledgements This meditation manual is written by Stuart Bold, Founder and Chief Executive of the Meditation Foundation, in partnership with Dr Peter Coventry, Dr Chris Dickens, Jasmin Knopp, and Chris Keyworth from the University of Manchester. This project was funded by the NIHR Collaboration for Leadership in Applied Health Research and Care for Greater Manchester. Front cover picture credit: http://www.deniserizvi.com Denise Rizvi 2011. All other images courtesy of the Meditation Foundation. 2

Introduction This booklet is intended to offer you support, information and guidance throughout the meditation course. It will guide you through the 6-week programme on a week-by-week basis. These notes, the weekly teaching sessions and the CD that accompanies this course are all you will need to follow the course and to start to learn and practice simple meditation for health and well-being. At each of the teaching sessions, there will be plenty of time to ask the teacher questions you may have about the course. This programme is designed to support you in managing your own health and well-being (physically, mentally and emotionally) by learning and using simple, effective and downto-earth meditation techniques. The programme has been designed by the Meditation Foundation, which is supported by the Department of Health. 3

The focus of the Meditation Foundation and this programme is on health and well-being. There s no religious or spiritual content. The programme is designed so that anyone can learn and practice what is being taught. There is no studying or tests and you do not need to have had any previous experience to take part. We will ask you however to try out some simple, daily personal practice during the 6-week programme. Your teacher is highly skilled and he/she will be guiding you, slowly and gently at an easy pace, through this 6-week programme. This course is informal, relaxed and fun. We hope that you will enjoy this programme, find it relaxing and peaceful and that it will benefit your health and well-being. What you need to take part The programme consists of 6 weekly sessions. The first session will last for about 2 and a half hours and then the next five sessions will last for about 2 hours. We hope you can come along to all six sessions to get the full benefit from 4

this course. The accompanying CD will guide you through this programme one week at a time. The daily 'personal practice' sessions are important to get the full benefit from this course. These are not hard and don t take too much time, and we will help you get used to the home practice. We strongly believe that everything we will show you throughout this course will benefit you, your health and well-being. This programme can give you the tools for improving your health and life. During the meditation sessions you will have plenty of room, your own chair, and enough personal space to feel comfortable. You will quickly become comfortable with establishing your own personal meditative space. Everyone on the programme starts from exactly the same point, without any experience and with good reasons for wanting to learn meditation for health and well-being. 5

Common misconceptions about meditation Many people think meditation is hard to learn or is just about spiritual enlightenment. We will quickly show that meditation is not difficult to learn and practice. This course is just about the health and well-being benefits of meditation, without any religious content. Meditation is not: Blocking thoughts Visualisation Sleep Switching off Benefits and qualities of meditation People may have very different reasons for wanting to join a meditation programme. It might be useful for us to tell you about some of the benefits that some people can get from meditation. They include: Health & well-being Relaxation 6

Reduced stress and anxiety Improved memory, attention, learning etc. Improved communication skills Greater self-esteem and awareness To learn more about some of the benefits and research, please look on www.meditationfoundation.org Some of the reasons why meditation is popular: It s easy to learn It can be practised anywhere, at anytime - for short or long periods There is no ongoing cost and no need for equipment It can be done at home No need to rely on anyone else for you to practice meditation It s something you can grow with Here are some key qualities of meditation: Being non judgmental 7

Having no goals, expectations or striving Intention and commitment Patience Trust and acceptance/letting go Having a 'beginners mind' Course content We will build upon and develop the practical exercises each week. The weekly support notes will only include guidance on the things which are new each week or which are particularly important to reinforce. Before coming to the sessions it will help if you can look at the Content section at the beginning of each week s notes, and to look at everything we cover. You can refer back to the notes of the previous weeks to remind yourself of what we have already covered. 8

Week One/Session One Content General introduction to the course Personal introduction from the course teacher About the session Questions and answers About meditation why? Introduction to some evidence about the benefits including cardiovascular benefits What is meditation an introduction Introduction to the Point of Focus Practical exercise 3 minute focus Practical exercise Body Scan Introduction of some key qualities of meditation Introduction to Insight (or mindfulness) meditation - with the breath as the point of focus What is meditation an introduction Before getting to this question, we start with a simple exercise to show some of the qualities of meditation, such as 9

Present moment, Moment by Moment, Relaxed, Conscious Awareness. This will be explained further during the session. The raisin exercise In this exercise, you were given a few raisins and guided through an exercise where, with moment by moment awareness, you focused entirely on touching, feeling, smelling, tasting, chewing, eating etc, each raisin. The point of this exercise is to allow you to concentrate and be aware of each moment, each sensation, each feeling moment by moment and with conscious awareness. At some times during the exercise, you were probably completely focused on only one thing. This thing was probably whatever you were aware you were doing at that moment. For example you may have been focused on the feel of a raisin, the sensation of a raisin in your mouth, the smell or taste, or the sensation of chewing the raisin. At each of those moments, your awareness and your concentration were 10

entirely focused on what you were doing. At that moment you were what we call present. At other moments during the exercise, especially when you were not being guided by the teacher, your attention, focus or awareness might have been distracted from the present moment and wandered off maybe to your plans for this evening s dinner, a recent conversation with someone, the journey home after the session, and so on. Or, as we did the raisin exercise you might have been thinking things like: What are we doing? I was not expecting this? I don t like raisins. What is the point of this? This exercise will have shown you just how much our mind constantly wanders away from the present moment. Introduction to the point of focus One of the main tools in meditation is a point of focus. This is something you focus on and place all of your attention on. It becomes the one thing you return your attention to every time you become aware your mind or attention has wandered. 11

It becomes your anchor to being present and being aware of the present moment. We will develop this further in Session 2. Practical exercise 3-minute focus The 3-minute focus is a short, guided exercise, showing just how easy it is for the mind to wander and how the flow of thoughts and sensations can, and will, distract your meditation focus. This is completely normal. Practical exercise Body Scan The Body Scan has three different benefits and purposes: It s a meditation in itself It s a relaxation exercise It s a body awareness exercise The Body Scan is also easy to do with some of the other practises we will learn, especially the technique of following the breath. 12

The teacher will take you slowly through the guided Body Scan exercise. This technique is included on the programme CD and can be used at home as part of your personal practice. Practising the guided Body Scan on the CD each day will help you to learn how to comfortably do this meditation yourself. If you find this exercise works well for you (as a meditation or as a relaxation exercise) we encourage you, in your own time, to start to do this exercise without the CD. This allows you to start to expand and deepen the practice. For example, the exercise on the CD is just a few minutes and covers just the main parts of the body. You ll find that you start to be comfortable doing this exercise for longer and you may want to start focusing on the body in greater detail. For example, on the CD, we place our attention on the eyes, then the cheek/jawbone etc you might want to observe or focus on other parts of the body such as the ears, the nose, the tip of the nose, the nostrils. One of the advantages of this exercise and meditation in general is that it can be practised at many levels, and it is up to you how you use it. 13

Guidance for doing this exercise at home. The body scan is on the CD. These are some tips that might help you get started: Turn off/silence your mobile phone and try to be left undisturbed for 15 minutes Get comfortable (on a chair), take your shoes or slippers off, close your eyes, and be warm Play the part of the CD with the body scan guided meditation Take a couple of deep breaths to start Start at top of your head, placing and resting attention and awareness at the top of your head (if it helps, you can imagine a torch beam or a beam of sunlight highlighting just the area you are focusing on, so that your awareness and attention is just on that one spot and nowhere else) Noting, as an observer only, any sensations or feelings. You might not be aware of any, in which case, just be aware that there are no feelings or sensations. Don t get caught up in any sensations/feelings. Just observe them and then let them go. 14

Slowly, guided by the CD to begin with, move your awareness and attention down through the body. At each point of the body, stop, and note any sensations/feelings. Again you only need to observe these feelings. At each point, allow that part of the body to soften and relax. Slowly move your attention down the body Finish at your feet and then spend a few moments starting again at the top of body, moving attention/awareness slowly down the body, noting any particular places where there are sensations, feelings, tension etc. Then spend a few moments aware of your entire body. Start to become aware of your breathing, as part of your awareness of your whole body. Finishing with an awareness of your whole body and allow the whole body to relax and soften. End exercise by slowly bringing awareness back to yourself in the chair, back to the room, and wiggle your fingers and toes and open eyes when ready. 15

Take a couple of moments to reflect on how you now feel physically and mentally. Aim to carry this sense of relaxed calm and peace with you throughout your day. Introduction to Insight (or mindfulness) meditation - with the breath as the point of focus Insight meditation is an ongoing development of a moment by moment conscious awareness. You pay full attention, moment by moment, to all of your thoughts, physical and mental sensations, emotions and feelings, and external influences, like sounds etc. as they occur. All of this you do as an observer, without any personal judgement about what you observe. You do this just with awareness. It is a process of gentle, non-judgmental, selfobservation. With practice and time this allows you greater understanding and awareness about yourself and your thoughts, and the emotions and actions which follow. 16

Insight meditation starts as a concentration form of practice. By this we mean concentrating on your breath, and then moving to an awareness form of practice. Attention is paid, moment by moment, to thoughts, physical sensations, emotions, feelings, sounds etc., observing these without judgement. In this sense, it is a process of self-observation. Each week we will develop the practice of following the breath as our point of focus. First thoughts on home practice At the end of the first session, your teacher will give you your CD, the first week s and a short, simple exercise to practice at home each day for just 10-15 minutes. For this exercise, you just follow the guided Body Scan exercise on the CD each day. We will talk a little later about how you learn to practise mediation on your own. For now, it will help if you can just find a reasonably quiet place to listen to the CD. You might 17

want to get the help of those around you (if you share space with family, for example) to allow you some undisturbed, quiet time. Week Two/Session Two Content General Q&A and feedback on the past week, your personal practice and anything else About the session Guided practical exercise extended Body Scan The flow of thoughts Patience Introduction to use of the breathing as a point of focus Practical exercise Part 1 of Following the Breath Feedback Practical exercise Part 2 of Following the Breath Feedback Practical exercise Part 3 of Following the Breath Feedback Part 4 of Following the Breath Still point 18

Developing an understanding of Insight meditation and bringing it into our lives Developing the idea of non-judging Introducing posture as part of a practice Developing the idea of non-striving Practical session The flow of thoughts and meditation Many people think meditation is about blocking the flow of thoughts and having a blank mind. However, it s not about attempting to block thoughts, and trying to block out thoughts can have the opposite effect. By now you have probably started to become aware of the almost constant stream of thoughts flowing through your mind. This is often beyond your control. You will probably be relieved to learn that this is completely normal. Everyone s mind behaves this way. It is just the way the mind works. 19

In the following weeks, we ll start to develop our awareness of the nature of our flow of thoughts, emotions and feelings, and start to realise that we are not ruled by our thoughts. For now, we are just developing our awareness of how there is an almost constant flow of thoughts and that most of us spend almost all of our time with our mind either in the past or in the future. Very little of our time is spent in, and aware of, the present moment. Remember that during our meditation practice, we re taking the role of just observing our thoughts/sensations, without getting stuck in them. What we re doing is simply allowing them to pass by. We re not following them or holding onto them. Once we re aware that our mind and attention have wandered, we just return our attention and awareness to whatever is the point of focus we have chosen. We are actively practising letting go of our thoughts during our meditation, regardless of what those thoughts are. For the moment, every time we become aware that our attention and mind has wandered, we let go of whatever we were thinking or 20

feeling and simply return all of our attention to our point of focus. Patience Patience is one of the key qualities we spoke of in week one. It s essential for you to be patient with yourself, particularly whilst learning to meditate. When beginning to meditate (e.g. using your breath as your focus) you might find that your mind wanders, even after just a few seconds. The key is to know that this is normal, to accept it, and every time you find your attention has wandered, with patience, you return your attention to your point of focus over and over again. Following the Breath Part 1 You are already aware of the technique of focusing your concentration and attention on one thing, which becomes your anchor to the present moment. The breath has, for 21

thousands of years, been the most important point of focus for people who meditate. During the first guided session on following the breath, we start to develop an awareness of how breathing can be observed and how to do this. This is the same as the body scan exercises, where we take the role of an observer. We just observe our own, natural breathing pattern, without trying to change it in any way. During this exercise, no doubt there were times when your whole attention and awareness was just on your breathing. At other times, your mind might have wandered off somewhere else. This is all completely normal and knowing and understanding how the mind wanders is a big part of learning meditation. Part 2 This short session built upon the first session. We started by observing our own breathing patterns and then we were 22

guided by the teacher to start to observe these breathing patterns in more detail. We divided the breath into in-breath and out-breath, and started to see these as two complete and separate things. We first paid attention to the in-breath. Here we started to look closely at the different parts of each in-breath the beginning, the middle and the end. We started to be aware of, and place all of our attention on the first flow of slightly cooler air in through the nose and the nostrils. We then continued to follow and observe the breath, through the middle part of the breath, right through to the end of the inbreath. We also started to become aware of how the inbreath starts to naturally finish and tail off, just before we breathe out. Again, we did all of this just as observers, without trying to change our own breathing pattern. We then did the same with the out-breath, and started observing and being aware of each stage of each out-breath, from the first flow of slightly warmer air out through the 23

nostrils or the mouth. We followed the out-breath through the middle and right to the end. We became aware of how it naturally starts to become a little softer and gentler, and how the flow of air comfortably tails off and comes to a natural end. We then joined up the in- and out-breaths and placed all of our attention and focus on the whole cycle of breathing in and out following our natural breathing pattern. Part 3 Here we linked up with the previous exercises. As well as placing all of our attention and focus on the in- and outbreaths, we started to expand our awareness to include the physical changes in the body. Firstly, we followed the inbreath, then the out-breath, and finally, we joined up the whole cycle of breathing by becoming aware of the expansion of the stomach as we breathe in, and the contraction of the stomach as we breathe out. 24

Part 4 Still point During this session (and on the CD) we focus firstly on each out-breath, bringing our full attention and awareness to each out-breath. We place our attention on the start of each outbreath (aware of the flow of warmer air out through the nose) and then follow the breath through the middle and right to the end, when it naturally starts to tail off. Our focus is on the breath only, and not on body awareness at the same time. 25

As we follow the out-breath, we start to become aware of a small, tiny and natural pause right at the end of the outbreath, just before breathing in. This tiny gap, a natural pause is part of our natural breathing pattern. It may take a little time to become aware of it. We are not holding our breath in any way. We are just observing our own, natural, breathing pattern, which includes this momentary and natural pause. As we start to become aware of this tiny, natural pause, start to think about how this moment feels. This moment, when your breathing is natural and easy, can become perfectly still, and is a called a still point. It can happen for just a tiny moment, between breathing out and just before breathing in. This still point holds the quality of perfect stillness, peace and calm. See if you can start to become aware of this. We will develop this further in the following sessions. 26

Development the idea of non-judging We have started to become aware of how we are almost always engaged in conscious (or unconscious) judgments about ourselves, others, situations etc. This constant stream of judging, assessing and evaluating often happens on auto pilot. This is normally based on our own version of reality. As part of this, we are constantly assessing and judging our experiences (e.g. as good, bad or indifferent). Becoming aware of these automatic judgments allows us to begin to see through our own perceptions. As part of this process, when we become aware that we are making judgements, we just note that this is happening, without actively trying to stop ourselves. We are, as always, taking the role of an observer. Examples of such judgments include thoughts and reactions like I can't do this; I don t like it; I m bored; it s not working; this is not what I expected/hoped etc. 27

It is helpful to know that these judgments are just our thoughts and perceptions of experiences and they are not the experience itself. Meditation and mindfulness is our direct contact with, and awareness of, the experience itself, as it is at that moment. Introduction of posture as part of a practice When practicing meditation it is not necessary to sit on the floor. Comfort is important, especially at the beginning. So, if a chair works best for you, that s fine. We will learn later on that as well as sitting meditations there are many other forms, including moving meditations. During the class, the teacher will have used the words dignified posture. It is important that your back and spine are comfortably straight and upright and that you don t slouch in your chair. This will help keep you alert and energised during your practice. Your feet should be on the floor and your hands and arms held wherever is comfortable. You are free to move and 28

change position during this exercise. If possible, for this practice, stick with a comfortable, sitting form of meditation because lying down often leads to falling asleep. Development of the idea of non-striving People often come to meditation because they expect or hope to get something specific from it. It is very important to let go of any expectations, wishes, desires or goals you might have for meditation. This is important throughout and not just when learning. Holding onto expectations or striving for a particular result can quickly become an obstacle to meditation. At the start of the course, we mentioned the various health and well-being benefits associated with meditation. These are good general reasons to keep in the back of your mind for sticking with meditation. But try not to hold onto any expectations about meditation. Just try to allow each and 29

every meditation session to just be exactly as it is, at each moment, without expecting it to be anything else. Week Three/Session Three Content General Q&A and feedback on the week, personal practice and anything else About the session Practical session Further development of guided body scan and awareness meditation - body awareness Practical exercise Further development and practice of the Following the Breath meditation Feedback Further development of cultivating insight and mindfulness - Beginners mind The 3-minute mindfulness moment Further development of cultivating insight and mindfulness - Acceptance Formal and informal practice 30

Introduction to other practical factors which help your meditation practice Further development of insight meditation and the cultivation of mindfulness Our thoughts Sitting meditation Further development of cultivating insight and mindfulness - Beginners mind The term beginners mind is used to show that when we start each and every meditation practice, we do so as if each time is the first time, as if we are new to it and a beginner. This reminds us to come to each meditation practice without any expectations, goals or results in mind. As always, we allow each meditation to be what it is, moment by moment, rather than thinking or hoping it will be something else. 31

The 3-minute Mindful Break This is a useful way to re-establish your mindful awareness of the present moment, as you go about your normal day. It is also a great chance to take a mental break. The practice takes just 3 minutes, and follows 3 simple steps (see below). You can do this practice at regular times during the day or it can be done at any time you become aware of the opportunity for a mindful break. At the beginning it is helpful to practice at fixed times of the day. For example, in the afternoon or 32

the evening, take a mindful break every couple of hours, maybe from 12-5pm or 5-10pm. A. Awareness. For the first minute, bring your attention and awareness to whatever internal experiences you are feeling at that moment. For example, your feelings, sensations, thoughts and emotions at the moment you started the exercise and during the first minute of focused awareness. As always, remember that we are doing this just as observers and we are not judging ourselves or any feelings, thoughts or emotions we might have. We are also not getting caught up in them or following them, just observing and letting go. B. Breathing. For the 2 nd minute, we bring all of our attention and awareness to our breathing for a full minute: every in- and out-breath, the full cycle of breathing and the still points. C. Whole body. For the 3 rd minute, we expand our awareness to our body, as a whole for a short Body Scan exercise. We just observe, as we scan through 33

our body, noting how we feel at the end of this exercise, compared with how we felt when we decided to start with a mindful moment. Further development around insight meditation and the cultivation of mindfulness - Acceptance Acceptance is another of the key parts of meditation. As part of our meditation practice and our ongoing, moment by moment, mindfulness practice, we are developing our awareness of the idea of acceptance and how to work with it. Acceptance is about being open to each moment, as it is, and accepting it in its entirety. Acceptance is concerned with developing a willingness to see things as they are, in the present moment. We all spend a lot of time and energy wishing for, or expecting or hoping for things to be different. We often try to deny or resist the reality of the moment, and try to force things to be different from the way they are, or to have things, situations and feelings the way we would like them to be. 34

Acceptance is not about being passive or giving up. It means having the awareness and strength to see each moment as it truly is, without placing our own desires on it and accepting the reality of the moment. Accepting experiences for what they are means that we are better able to see things clearly and react appropriately. Acceptance in this way, when combined with the other qualities of meditation, makes us better equipped to bring about change, rather than being passive. Formal and informal practice Many people believe that meditation can only be practiced in secluded, private, undisturbed places in complete silence. However, meditation is about taking your new found awareness and present moment living, out into the world with you. There is therefore a type of formal and informal practice. A formal practice will be the time you spend at home, each day, in sitting (or otherwise) meditation. The informal 35

practice is all of the time you spend practicing mindfulness, as you go about your day. Practicalities of creating a personal, daily practice: Qualities of a suitable space and environment Timing and duration Comfortable clothing Food and drink You re already aware of the many health and wellbeing benefits of meditation. What we want to do now is make it as positive and easy as possible for you to establish a daily practice. 36

Space and environment. You already know that meditation isn t just about formally practising in a private space. It s also about taking it into life with you. However, for those moments of formal practice, it helps to create, as much as possible, a space and environment that helps you. If you can, try and find a room (or space within a room) which can be your regular place of formal practice. This can be somewhere you feel comfortable, and which is as peaceful and 37

undisturbed as possible. It s better if this is somewhere that has a comfortable temperature, which is naturally lit and ventilated,and which is a pleasant space to be. Try and create a pleasant space. Things like an uncluttered space, a peaceful picture, a single flower, or a candle work well. It s better to go somewhere as quiet as possible and without distractions like phones, people, TV. We know that it s not always possible to create this ideal space. Work with what you have, and remember that the practices you have already learnt are those which you can use in most places and circumstances, even in noisy and busy environments, on public transport, or at work. Timing and duration. There are home based, formal practices that you will already be doing that need a certain amount of time. How do you judge time when meditating? We don t recommend setting an alarm clock, if you can help it it s not a pleasant way to end a meditation (unless you have a nice, quiet, alarm). There is no 38

definite way to do this, so think about ways to time your practice and end it well. Suggestions include: when time is up maybe someone you live with can gently knock on the door of the room you are using find an alarm that is gentle and not jarring download a meditation timer App onto a mobile phone but make sure the phone can be turned to silent mode while you are meditating play a piece of very gentle music that lasts for just the amount of time you will be doing your practise. If you do this, it s important to make sure the music is very gentle, is just instrumental (no words), and played softly as background music, and that you only notice it when it stops. Time of day You ll find what time of day works best for you, for a formal meditation practice. It might be morning, afternoon or evening. If there s no strong preference, then our suggestion 39

is to make it during the morning. If you make it during the afternoon (and especially the evening) there are potentially lots of things that you will find competing for your time (and to be used as an excuse for just this once not doing your meditation practice). Whatever time you choose, make it your own time time for yourself time which is protected and valued. Comfortable clothing. Wear clothes which are comfortable, loose fitting and not restrictive, especially around the stomach or chest. Food and drink. Always avoid eating or drinking alcoholic or stimulating or fizzy drinks at least an hour before meditating. Preferably, do not have any alcohol at all before starting to meditate. 40

Further development around insight meditation and the cultivation of mindfulness Our Thoughts Up till now, we have practised a concentration style of meditation, placing all of our concentration and awareness on a single point of focus (our breathing) which has been our anchor to the present moment. This is the thing we return to each time we become aware that our mind has wandered. We are now going to expand this skill to include an awareness style of practice. As our meditation progresses and we start to become observers of our minds, this leads to a powerful realisation that we are not our thoughts and our thoughts do not have to rule us. We start to recognise thoughts as just thoughts which are not absolute truth. Knowing this can be extremely liberating. For example, the thought I m no good at this is just a thought it is not a fact. We will still be focusing all of our attention on our breathing, but what we re now going to start doing is to note where our 41

mind was, whenever our attention had wandered. When you realise your attention and mind have wandered, just briefly note and observe where your mind was and the type of thoughts you were having. Then return to your point of focus, your breathing and let the thought or feeling go. We just note what type of thought or emotion it was, label it in our mind, and then let it go and return to our point of focus our breath. During our practice, we may be thinking about things like: Tonight s dinner An argument last week The overdraft An ache or pain Or, we re feeling an emotion, such as: Being angry at someone we just thought about Feeling sad when thinking of something which has upset us Being happy when remembering the funny film we watched last night 42

We simply observe these thoughts or emotions, and without following them any further or engaging with them, we just note what it was, and let it go entirely. So, in the previous examples, we might label: Tonight s dinner Future thought An argument last week Past thought The overdraft this might be labelled as worrying, anxiety or could be a just a future thought (i.e. I plan to pay that off soon) An ache or pain we might just be letting ourselves be aware of a pain, or it might be thoughts about wanting the pain to go away, in which case we would label it something like a desire or a wish In the following examples we might label: Being angry at someone we just thought about Anger Feeling sad when thinking of something which has set us down that route Sadness or Regret Being happy remembering the funny film we watched last night Happy 43

If it is easier, then you can just label any thought as thinking, and any emotion as a feeling. Please also bear in mind that thinking itself can also be part of meditation. Thinking, when done with full, mindful awareness, and when focused on what you are thinking about (rather than the stream of absent minded thoughts), is highly effective. In this case what you are thinking about becomes your point of focus. Week Four/Session Four Content General Q&A and feedback on the week, personal practice and anything else About the session Practical session Further development of guided body scan and awareness meditation Practical exercise Further development and practice of Following the Breath and Still Point meditation Walking meditation moving meditation 44

Expanding awareness of working with thoughts and specifically stress/anxiety/worry Sitting guided meditation session Walking meditation moving meditation mindfulness As we already know, meditation is not a static thing and is not just about moments of formal, sitting practice. Especially when practising mindfulness, we take meditation and a meditative awareness into our lives with us. 45

Everything we do can (and hopefully will) be done with conscious awareness of the present moment. During this session, we will practise moving meditation, specifically walking meditation. This can be part of a formal practice or part of a mindful, moment by moment, practice. A walking meditation, especially when done as a formal practice, is often done at the beginning of your meditation session, in a very slow and purposeful way. From the practical session this week, you will have learnt to initially bring all of your awareness to a small part of the body involved in the process of walking and then expanding it. As part of our personal practice, especially when walking slowly, we can first focus on the foot moving forward. Then we can focus on the heel making contact with the ground, then the bend of the foot, then the sole making contact with the ground, followed by the movement of the leg. As this happens, you can expand your awareness to the movement of your arm as it swings in balance, and the movement of the body as a whole. We focus initially on each separate part of the body, and its movement 46

before expanding our awareness to include a wider awareness of the body as whole. You might also start to be aware of your breathing throughout. If you find it easier to begin with, you can focus, for the whole period of the meditation, on just one part of the body, for example just your feet. As you become more familiar with this practice, you can expand to being mindful as you walk, in normal day-to-day life. Essentially, this exercise shows that you can do everything mindfully, cooking dinner, making a cup of tea, washing up, listening to music etc. Further development around insight meditation and the cultivation of mindfulness Our Thoughts Difficult Thoughts Stress/Anxiety/Worry Throughout the programme so far, we have learnt and practised to be observers of our minds and you will have become aware of the constant flow of your thoughts, 47

emotions and feelings. We have learnt to become aware of the content of our thoughts and to label them, without getting caught up in them. We have also started to become aware that some thoughts and emotions can have a stronger hold on us, and provoke a stronger emotional reaction than others. When we feel worried or anxious, it is likely that these types of thoughts and emotions will be at the forefront of our mind at the start of any meditation practice. We will, through our practised awareness, observe that at these times in our lives, our mind will wander and return to these types of thoughts more often and for longer. The more we practise meditation, the calmer and more comfortable we become when faced with worries or anxious thoughts. We know that we are not the thoughts and feelings we might be experiencing and therefore, such thoughts or feelings don t have to rule us or our lives. As an observer, we 48

can safely sit at a distance from such thoughts and emotions, without engaging in them. The more we take the role of an observer of all of our thoughts (without distinguishing between the heavier thoughts and the lighter ones) and follow the process of observing, labelling, letting pass, returning to our point of focus, the more we become aware of our automatic patterns and reactions. From this sense of awareness, we are more able to find a core stability of calm and reality. This will help you to separate out your thoughts from your reactions to those thoughts and feelings. Week Five/Session Five Content About the session Practical session Expanded guided body scanning and awareness meditation Practical session Following the breath/guided sitting meditation 49

Expanding awareness of working with our thoughts, especially about pain Practical exercise The meditative moment Tuning into the breath at regular points during the day using triggers (e.g. text alerts) Slowing down Q&A Sitting meditation session Expanding awareness of working with thoughts and emotions and specifically pain By now, you will be well practised in the body scan and body awareness meditation and you ll be more and more aware of the ability for us to observe the sensations in our body, as observers. That is, standing back, observing, noting, letting go, moving on and then back to our point of focus. This technique, by itself, is a powerful tool for managing pain. We can develop our practice of insight meditation to include an expanded awareness that every thought, sensation and 50

feeling which comes into our awareness is absolutely a part of the present moment. Each sensation and thought around pain is here and now and a part of our own present moment awareness. We only need to observe these sensations and thoughts. We can use this process of observation to observe, on ever deeper levels, things like the physical sensation of pain. By adopting a detached and observational approach, we can develop a deeper understanding of the physical sensations of pain and then use this knowledge to realise that we are not our pain. We can also expand our body scan and awareness meditation when working with acute or chronic pain. Here you can place your attention and concentration on where the pain is greatest. Then, incorporating awareness of your breathing, you can work with imagining each in-breath as going deep into the area of pain until completely soaked into the area of pain. You can also imagine, if it helps, gentle, warm golden light following each in-breath and soaking into the area of pain. You can then imagine (and follow) each out-breath, as it comes out 51

from the area of pain, flowing out from that area. As it does, you can imagine the physical sensation of pain flowing out with it. Physical sensations of pain, particularly more regular or even ongoing, chronic pain, will often have be subconsciously associated with emotions around the pain itself, like fear or anger. Again, through our practice of meditation and mindfulness, we are already aware that we can observe emotions and thoughts such as anger and fear, and start to break the pattern of automatic reactions associated with them. This is a process of pure observation, where we place ourselves as a 'witness' to our feelings, emotions, thoughts and sensations, including pain. Through this process we become more aware of these things but without the same level of 'attachment' or 'engagement' we might have had previously. We are less 'drawn into/hooked' by these things. However, particularly in terms of pain, this is not the same as 52

ignoring these things or just 'putting up with them'. Clearly things like pain, particularly pain associated with worsening of our health, can be indications and even warnings for us that we might need to seek medical care. We do ask you to take care to make this distinction. At the end of the day, by having ever greater awareness of our body, our feelings, sensations, thoughts and emotions, we are better able to make these distinctions. As observers, we can go into a deeper and detached examination of pain. We can observe: what type of physical sensation there is, what emotions might be associated with it, where it is in the body: Is it the same strength in different places? Where is it strongest? Is it the same all the time or does it change? Does it change when we are observing it in a detached way? We can also work with (and remember) key qualities of our practice, such as acceptance and letting go. Remember, acceptance is not the same as giving up, being passive or 53

surrendering to our fears and emotions around pain. A lot of energy and time can be spent in trying to fight pain, in denying it or just being angry about it. All of these processes can actually be feeding and building up the whole process. By accepting, letting go, and observing (in meditation or mindfulness) we are starting to see ourselves as larger than our pain, our problems, and our emotions. Practical exercise the meditative moment During this session we learnt how we can momentarily tune in to ourselves and bring ourselves to the present moment. Our practice of the body scan and body awareness meditation, and the formal practises of following the breath and walking meditations, along with our informal practice of mindfulness, have given us the ability to focus on our body, our breathing, or some other point of focus. At any time, we can work on paying attention to our breathing, our body, or just one part of our body. We can do 54

this intentionally, for example, when faced with a stressful situation like going for an interview. In the moment when you are about to open the door, you can take a meditative moment bring awareness to your breathing or to your hand on the door handle or to your foot on the floor and in that moment, you allow everything else to pass. By reaching this meditative space, or place of calm, you can then move forward. We suggest practising a meditative moment whenever you can, during easy and more challenging situations. Tuning into your breath at regular times through the day, using triggers (e.g. text alerts) This is an exercise, similar to a mindfulness moment, which you can practise doing whenever you are given a trigger to do so. You will just tune into your breathing each time you receive the trigger, and then bring your awareness to yourself in that moment. 55

The triggers can be anything. For example,each time a supportive friend sends you a text, the letter B reminding you to B present, or each time you look at/see a clock or watch, or each time you hear a bird etc. Slowing down Each day, start to dedicate some time and attention to slowing down. This can be either something you do (e.g. eating a meal, taking a drive), or just a part of your day (drinking a cup of tea, listening to a piece of music etc.). Try to make this a regular thing and note how you start to feel about that slower time and activity. Week Six/Session Six final session Content Overview of the session Practical session body scan and awareness meditation Discussion and feedback Sitting meditation session following the breath and mindfulness 56

Bringing it all together - everything we have learnt over the last 6 weeks Going forward Final feedback and discussion Final sitting meditation session Bringing it all together - everything we have learnt over the last 6 weeks You have learnt a great deal over the 6 weeks of the programme. We will now bring the things you have learnt together. Going forward Hopefully, by now, you will have established a personal, daily, formal and informal meditation practice. Now is the time for you to give yourself the gift of meditation and all of the many benefits it will bring to you. To do this, it is important to continue with your practice. 57

We therefore recommend that you promise yourself (and stick to your promise) that you will: 1. Spend a set amount of time everyday in formal meditation practice. Try to put aside 20 to 40 minutes every day (in one session or split between two sessions) and, whether you feel like it or not, stick to it every single day. Choose what works best for you. It could be a sitting meditation, following the breath, or a body scan meditation, or a combination of these. If you genuinely find that occasionally you are not able to make full time for a formal practice, then, at the very least, find the time to sit for 5 minutes. Everyone can, and should, find at least 5 minutes in their day to do something for themselves. 2. Continue with your daily informal mindfulness practice. Continue to make use of those mindfulness moments and those mindfulness triggers. 3. Make use of the programme CD 58

There is also a great deal of benefit in joining (or forming) a meditation group and this will definitely help you to continue your personal practice. Attending a short meditation retreat every now and again can also bring great rewards. The Meditation Foundation does have regular retreats and other courses and workshops, so we do recommend signing up to our monthly newsletter. We sincerely hope that you have enjoyed following this programme, and that you have found it beneficial, and that it has inspired you to continue with meditation. We wish you well and hope you are inspired to continue with meditation. 59