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Mindfulness and meditation

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Information about Mindfulness and meditation
Health & Medicine

Published on March 9, 2014

Author: Natural_BodyWorks

Source: slideshare.net

Description

Mindfulness and meditation workshop, neuroscience and traditional methods to making the mind do what you want it to do...
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1 Rocky Mountain Dharma, Copyright 2014 Presented by Rev.Dr. Sean H. Thompson

What is Mindfulness?  Working definition of mindfulness in Neuroscience…  A mental mode characterized by attention to present moment experience without conceptual elaboration or emotional reactivity.  Buddhist definition: Samadhi: The mental state of being firmly fixed on a single object, (Concentration)  The “scientific” definition of mindfulness involves self regulation and curiosity…  The self regulation of our attention along with..  An attitude of curiosity, openness or acceptance. 2 Rocky Mountain Dharma, Copyright 2014

Finding mindfulness  Mindfulness is found in ALL the world‟s major religious practices…  St. Teresa of Avila emphasized mindfulness as a way to experience God.  “Recollection” is the term closest to mindfulness in Christianity.  Zikr is mindfulness in Islam  Kavanah is mindfulness in Judaism  Samadhi is mindfulness in Buddhism and Hindusim. 3 Rocky Mountain Dharma, Copyright 2014

Now for meditation…  Meditation is defined as..  „A family of mental training techniques that can promote specific mental skills and qualities of the practitioner‟ (Jha)  The object of meditation and mindfulness is NOT to become a robot, but to open ourselves to the whole open universe and experience it… 4 Rocky Mountain Dharma, Copyright 2014

McMindfulness…  Mindfulness is becoming a catch word for 5 anything that helps with stress and anxiety.  Meditation is about gaining insight and wisdom to reduce suffering…(the three poisons; greed, hatred, delusion)  Meditation goes hand in hand with „Sila‟ (moral actions)  Meditation‟s goal is to „be here now‟ and have that practice spread throughout our lives…  Many „therapists‟ are using mindfulness as a way to quiet the mind. Rocky Mountain Dharma, Copyright 2014 only one part of meditation…  Quieting the mind is

Changing your mind  Meditation improves long term well being and     6 peace. Meditation can beat Morphine (lowering activity in the Somato-sensory cortex) by 24% Meditation improves wisdom, insight, understanding. Practicing meditation makes your brain tissue more pliable, and changeable. Meditation increases gray matter, (ages slower) Meditation increases Telomeres size (and therefore longevity) Rocky Mountain Dharma, Copyright 2014

Brain facts…  The brain weighs about 3 pounds  Mostly fat tissue, (60%) which holds it all together  Over 75% of its weight is water…  The brain uses 20% of the oxygen in blood, even 7 at rest.  The brain structure changes with each memory.  We have successfully mapped much of the brain (yes, we use way more than 10%)  The brain creates enough electricity to power a light bulb… Rocky Mountain Dharma, Copyright 2014

Brain function.  The smell of chocolate stimulates „Theta‟ 8 brainwaves which are relaxing…  Estrogen promotes memory…  Olfaction (smell) is the best memory retrieval sense…  When eyes are more open we are more in „Beta‟ waves.  The brain is more „active‟ when you are asleep and dreaming than when you are awake.  Brainwaves are measured in Hertz or cycles per Rocky Mountain Dharma, Copyright 2014 second…

9 Rocky Mountain Dharma, Copyright 2014

Mind speed  The mind can process 126 pieces of information every second.  Most of what our brain does is eliminate „static‟ or what we feel is „useless‟ information.  Eventually the brain LEARNS what is important and what is not… (or what I it likes and what it doesn‟t)  This is the basis of addiction (brain physiology)  Chemistry is closely related to this… 10 Rocky Mountain Dharma, Copyright 2014

Studies on mindfulness and meditation  Overcome stress (University of Massachusetts Medical School, 11 2003)  Boost your creativity (ScienceDaily, 2010)  Improve your sex life and increase your libido (The Journal of Sexual Medicine, 2009)  Cultivate healthy habits that lead to weight loss (Journal Emotion, 2007)  Improve digestion and lower blood pressure (Harvard Medical School)  Decrease your risk of heart attack (The Stroke Journal, 2009)  Help overcome anxiety, depression, anger and confusion (Psychosomatic Medicine, 2009)  Decrease perception of pain and improve cognitive processing (Wake Forest University School of Medicine, 2010)  Increase your focus and attention (University of WisconsinMadison, 2007) Rocky Mountain Dharma, Copyright 2014  Increase the size of your most important organ— your brain! (Harvard University Gazette, 2006) -

Brain structure and function…  The brain has four lobes  Frontal for planning and higher thinking, behavioral control, personality.  Parietal (sides of the head)making sense of the world, perceptions of things.  Motor cortex for movement.  Sensory cortex for tactile senses.  Temporal for hearing, memory, and understanding language.  Occipital for vision.  Cerebellum for balance and proprioception 12 Rocky Mountain Dharma, Copyright 2014

Your brain I‟m scared Who Why I‟m hungry is is Pin 8646 … that? that? Who am !!! Where am I? 12539 East Vine I? License 125348 Why ?? What When will I… Wher I‟m bored … is is ? e am that? When can I‟m hungry that? Who I‟m scared I? !!! I? What is I‟m fat When can is ?? going on? I? that? 254-99-65588 ? Pin 8646 Who #@$#!* #@$#!* !!! is When can I? hungry I‟m … that? !!! 254-99-65588 ?? I‟m stupid ? I‟m hungry When can I? #@$#!* ??? Where am I? Why is that? Rocky Mountain Dharma, Copyright 2014 Wh ere am I? 13

Effects on the brain itself. Parietal Lobe Frontal Lobe: Occipital Lobe Cerebellum Brain stem, Midbrain, Pons, Medulla Oblongata… 14 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Limbic System… Parietal Lobe Frontal Lobe: Occipital Lobe Cerebellum Brain stem, Midbrain, Pons, Medulla Oblongata… 15 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Motor functions, sensory Planning, higher thinking… Sight Breathing, heart rate, temperature 16 Rocky Mountain Dharma, Copyright 2014 Balance and proprioception

Effects on the brain itself. Decreased activity during meditation Increased activity during meditation 17 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Attention association area 18 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Attention association area (blue) Prefrontal cortex… (green) 19 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Attention association area (blue) Prefrontal cortex… (green) 20 Rocky Mountain Dharma, Copyright 2014 Orientation and visual association areas

Effects on the brain itself. Attention association area (blue) Orientation and visual association areas Prefrontal cortex… (green) Hippocampus… (memory organizing and sharing) 21 Rocky Mountain Dharma, Copyright 2014

Effects on the brain itself. Attention association area (blue) Orientation and visual association areas Prefrontal cortex… (green) Amygdala (regulates fight or flight, emotional reactions) 22 Rocky Mountain Dharma, Copyright 2014 Hippocampus… (memory organizing and sharing)

Effects on the brain itself. Attention association area (blue) Prefrontal cortex… (green) Amygdala (regulates fight or flight, decreases sympathetic influence) 23 Rocky Mountain Dharma, Copyright 2014 Orientation and visual association areas Hypothalamus (regulates sensory info.) Hippocampus… (memory organizing and sharing)

Effects on the brain itself. Orientation and visual association areas Attention association area (blue) Hypothalamus Prefrontal cortex… (green) Hippocampus… Amygdala Mid brain, Regulates heart rate, pressure etc.. 24 Rocky Mountain Dharma, Copyright 2014

Spinal/Vagus nerve… The Vagus nerve is called the „wanderer‟ or „vagabond‟ from the hypothalamus, it sends info to organs and receives info as to how they are working… Sense of guilt, butterflies, doom all are related to the Vagus nerve 25 Rocky Mountain Dharma, Copyright 2014 Meditation tunes this nerve and helps us understand its messages…

The rest of the nervous system…  Autonomic Nervous System  Parasympathetic: Rest and digest, feed and breed…  Sympathetic: Fight or Flight 26 Rocky Mountain Dharma, Copyright 2014

Mindfulness gone bad…  The more our minds wander aimlessly, the more 27 unhappy it can become. Studies show that the mind wanders 47% of the time. This is called „Perceptual decoupling‟. (not having your mind on your task)  We are the main character of this wandering… “I am bored”  In mindfulness meditation we break that down to „boredom‟, where the „I‟ and „am‟ are no longer present. Only then we can see the „nowness‟ of the statement „Boredom‟ as opposed to a permanence of „I am bored‟… Rocky Mountain Dharma, Copyright 2014

Mindfulness, all gone…  “in a contemplative relationship with our mind we may become friends with it…” (William James 1890)  The process of mindfulness should be interesting and fun.  Constructive day dreams…  Free running of mind… (a constructive internal reflection) 28  practice…  5 minutes of following the breath  5 minutes of free running of the mind, just be aware of it… Rocky Mountain Dharma, Copyright 2014  5 minutes of taking focus off the thoughts…

Technique time!  Breath counting (helps with concentration)  Awareness of movement…  Awareness of stillness…  Awareness of an object  Awareness of a process (eating, standing, sitting etc.)  Openness of the heart and eyes…  Gazing  Free running day dream… 29 Rocky Mountain Dharma, Copyright 2014

Mindfulness  The first step in mindfulness is “Catch AP- ASAP”  Catch your auto pilot as soon as possible…  Most planes that are flying to a destination are off course most of the time, the purpose of a pilot is to re-correct the plane‟s direction. This is the same as mindfulness.  The idea of watching (awareness) is essential in determining what the mind is doing. 30 Rocky Mountain Dharma, Copyright 2014  Executive control allows us to get back on track…

Attention! 31 Rocky Mountain Dharma, Copyright 2014

Attention! 32 Rocky Mountain Dharma, Copyright 2014

Attention! ‘arising’ thought… 33 Rocky Mountain Dharma, Copyright 2014

Attention! ‘existing’ thought… 34 Rocky Mountain Dharma, Copyright 2014

Attention! ‘Dissolving’ thought… 35 Rocky Mountain Dharma, Copyright 2014

Attention! ‘Dissolving’ thought… 36 Rocky Mountain Dharma, Copyright 2014

Attention! 37 Rocky Mountain Dharma, Copyright 2014

Practices.  Sitting meditation  Movement  Single hand.  Double hand.  Sitting from standing.  Pranayama  Alternate nostril breathing  Body Scan  Tense and relax 38 Rocky Mountain Dharma, Copyright 2014  Eating mindfully  Sitting up  Free flow day dream  Awareness of awareness  Focusing on light.  Object to observe  Stone etc…  Gentle waves  Body movement

Basics of mindfulness meditation… Focus Reengage realize 39 Rocky Mountain Dharma, Copyright 2014 Drift disengage

Rocks  Put rocks on floor and have participants choose one.  Hold rock in hand, „be‟ with this rock…  Many times old memories arise…  How was it that the mind did or did not stay on target with rock?  How did you relate to the rock?  How you relate with „the world‟ or „other‟… 40 Rocky Mountain Dharma, Copyright 2014

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