Thursday, 31 August 2017

Meditation: Present Heartspace (18 min.) - Tara Brach


Meditation: Present Heartspace –

This meditation establishes an embodied presence with the gentleness of a smile-down scan, then opens us to the heartspace that includes the changing waves of experience. It ends with a short lovingkindness meditation that offers prayers for relief of the current great suffering from floods in Texas, India, Bangladesh and Nepal.

photo: janet

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Anderson Cooper to co-host Mindfulness in America

The event will gather leaders of the mindfulness movement in America, and feature a special performance by Jewel. 

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Monday, 28 August 2017

How Social-Emotional Skills Can Fit into School Curricula

“No time.” Again and again, teachers tell me this is why they can’t teach social-emotional skills to their students—and it’s no wonder given the demands placed upon them.

But while a 30-minute social-emotional learning (SEL) lesson might be impossible to fit into a week, slipping a social-emotional concept into already-existing curriculum content may not be. In one study, student teachers were paired with novice school psychologists to create language arts lessons with an SEL focus. The researchers found that the process yielded “creative and powerful” lessons and fostered a desire in both groups to continue such collaboration.

Much of the curricula in schools already has the potential to offer lessons about social, emotional, or moral issues—if educators make these connections.

We decided to try something similar at the GGSC Summer Institute for Educators—and we were astounded by the results. Much of the curricula in schools already has the potential to offer lessons about social, emotional, or moral issues—if educators make these connections.

How to integrate SEL into curriculum content

Schools that want to teach social-emotional learning but find themselves strapped for classroom time can instead take a social, emotional, and moral inventory of what students are currently learning. For example, many topics, books, people, and concepts in the curricula already involve:

  • a person’s emotional life
  • an ethical dilemma
  • a situation calling for compassion
  • a societal challenge
  • the ethical use of knowledge
  • cross-group interactions
  • an implicit prosocial concept, such as ecosystems or the Declaration of Independence.

For example, as one of our elementary math educators pointed out, fractions underlie the practice of communities dividing resources. When students learn about the fractions of a pizza pie, they might also ask: How could the pizza be divided based on who was the hungriest?—an awesome introduction to the idea of equity.

In addition, the simple act of working on a particular lesson might bring up social, emotional, or moral challenges for students. When designing a lesson, educators can also ask questions like:

  • Does the lesson involve challenging conversations that might surface a clash in values?
  • Are students required to work with a partner or in groups?
  • Is the assignment so demanding that students might need to attend to their emotions or demonstrate attention and perseverance?
  • Do they need to exhibit self-confidence—for example, during an oral presentation—or set long-term goals, or make ethical choices?

By integrating SEL into curriculum content, educators are not only giving students opportunities to practice their social-emotional skills, but also showing them how integral these skills are in our daily lives.

Three lesson plans, transformed

After three days of providing our Summer Institute participants with a foundation in the science and practical application of social, emotional, and moral development—a critical step in the process—we asked them to create a lesson in which they integrated a social or emotional skill, a mindfulness practice, and/or a moral dilemma. Task in hand, participants went into creative and collaborative mode and came up with magnificent examples, a few of which we’re excited to share with you below.

Elementary school

To teach younger children about cognitively reframing a situation—or changing how one views something in a more positive way—our elementary educators suggested using the classic book Alexander and the Terrible, Horrible, No Good, Very Bad Day.

The lesson starts with a mindful moment to calm and center the students so that they may better reflect on whether they have ever had a bad day. Then, after the book is read aloud to the class, students make a list of the problems that Alexander faced and attach a feeling to each of those problems. For example, when Alexander thinks his teacher likes his friend’s picture of a sailboat better than his drawing of an invisible castle, students consider how this might make Alexander feel.

Next, students choose a couple incidents from the list and discuss how Alexander could change his response to these incidents so that he feels better. With the example above, Alexander might think of a time when his teacher really liked his picture, be happy that the teacher gave his friend a compliment, or draw a castle that his teacher could actually see.

To close the lesson, students create a class book called Pretty Good Day with drawings and descriptions of something challenging that happened to them that felt less painful after they changed how they thought about it.

Middle school

The middle school science educators looked to Humpty Dumpty to help them set up lab group roles and norms at the beginning of the school year. Equipped with straws, plastic wrap, cotton balls, aluminum foil, and paper, students are given one minute to individually engineer a wall with protective devices so Humpty Dumpty won’t fall and break.

Following this challenging task, students discuss their experience and what they might change about it, cultivating their social awareness of individual versus group strengths. Next, students form groups of at least two and try the task again, but this time in three minutes. In the subsequent discussion, the teacher may bring up SEL topics such as problem-solving skills, how current choices affect the future, cooperative working, and conflict resolution.

The activity closes with the students trying the task once more in specific lab roles (e.g., project director, materials manager, data recorder, time keeper), and then reflecting on how these roles made the task easier or more difficult.

Since middle school is a developmental time when students begin questioning rules, social norms, and the like, educators could extend this lesson by asking their classes some thought-provoking questions.

For instance, why did Humpty Dumpty choose to climb the wall and why was he all by himself? Where were his friends? Was he allowed to climb the wall or was he breaking rules? Who made the rules and are they fair? And what about the stability of the wall—whose responsibility is it to make sure the wall is safe? Why might the wall not have been safe for Humpty Dumpty to climb? Finally, did Humpty Dumpty receive adequate care after he broke? If not, what might be done to make sure future Humpty Dumptys are cared for?

High school

High school educators created an interdisciplinary approach to the topic of health care in the United States. In math, students use ratios and graphing to consider the amount of federal money spent on health care per capita. Then, in history, students review the history of health care in the United States in the 18th, 19th, 20th, and 21st centuries.

Armed with the results of their inquiry, students are then challenged to consider the larger ethical questions about health care in the United States. Is health care a moral imperative or is it a social convention? In other words, does the government have a moral obligation to provide health care to every one of its citizens because lack of health care is harmful to people, or does it provide health care only because the law says it must?

Acknowledging that these questions may surface disparate views, the educators incorporated a mindful moment into the lessons, along with SEL skills such as active listening, non-judgment, and perspective-taking.

Viewing curricula through a social, emotional, and moral lens is like a habit of mind: the more you do it, the easier it gets. Perhaps the greatest benefit of teaching lessons like these is that students will start to examine their education, their decisions, their interests, and their relationships through this lens, helping them to cultivate a more thoughtful and discerning approach to life.

This article originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners. View the original article.

What You Need for a Caring Classroom

The Three-Second Pause In the Classroom

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Friday, 25 August 2017

Darkness Womb Suffering - Tara Brach

Darkness of the Womb: Four Key Steps in Transforming Suffering –

CC ~ We can either repeat old fear based patterns, or our suffering can awaken us to a deeper wisdom and greater love.  This talk explores four principles in relating to difficulty that move us towards healing and freedom—both personally and as a society.

NOTE: Tara was traveling and teaching this week and asked that this timely talk be posted. The video is closed captioned.

photo: Shell Fischer – www.mindfulvalley.com

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How To Find Time To Meditate

How do you know when it’s a good time to meditate? You will always have other things to do, and you may not always feel particularly inspired to meditate. In order for it to be effective, meditation has to be an appointment that you keep and not something you do when you feel like it. And yet and some points during the day you would derive more benefit from working than meditating, because you are clearing items from the mental landscape that would interrupt your peace of mind. And there is the usual business of life: meetings, reports, classes, and the like, which do not qualify as distractions and cannot always be negotiated. So you have to be flexible and work around busy times. Here are 6 tips for finding time to meditate:

  1. Schedule your meditations. Scheduled meditation may seem a little unromantic, a little type-A, a little anal-retentive. But scheduling something means that it’s important. Writing something down, especially writing by hand on a sheet of paper, has a powerful effect on the memory. By writing a schedule for your meditation, you commit to that appointment. You also say to yourself that you value your own well-being enough to take time during the day for yourself.
  2. Pick a time with few distractions. The best time to meditate is first thing in the morning,  before you’ve had the chance to get too immersed in the activities of the day, so you don’t have to tear yourself away from your work. After sunset is another good time to meditate, especially if you have accomplished what you set out to during the day and feel like you can legitimately call it quits on work for the day. Any later or earlier than these two time periods, and you are likely either asleep or sleepy. So use these two windows if you can: not both, but somewhere in those periods, find a few minutes.
  3. Find small holes in your schedule. It’s seems to be a cultural requirement to put on a show of maximum busyness. But the average day is not a solid wall of activity—it’s more like Swiss cheese. The key to finding a little bit of personal time is to look for the small pockets of air. Remember, we’re talking about only a few minutes at a time. Most people don’t have the luxury of big two-to-four hour blocks of time, but nearly everyone can find one-to-twenty minute blocks.
  4. Commit to your meditation schedule. Once you identify the best times to mediate, schedule them and commit them to writing. When you come to the appointed time, drop everything and get settled for meditation. Be aware that something will happen that will tempt you to deviate from the plan: you will get a phone call, a deadline will be changed, your e-mail and social channels will ping repeatedly.
  5. Break only for emergencies. Discriminate between the true emergencies that need your attention and the routine miasma of noise that should be avoided. Maybe you have some trouble distinguishing between emergencies and noise. Ask yourself: “Can this wait for a few minutes? Will my reputation be affected if I don’t attend to this right this minute?” Tell your obsessive-compulsive self that you can get right back to whatever issue arises as soon as the meditation is over. You may even have a better handle on the issue after meditation than you did before.
  6. Meditate anyway. If you’re still having trouble letting go, meditate anyway. It is better to meditate while distracted than not to meditate at all. If you miss a session because you can’t drop what you are doing, no worries: just get yourself back on track at the next appointed time. But don’t feel the need to atone for your sins by adding the time onto a future session: guilt tripping is not productive. This not about some imaginary yardstick of perfection, it’s about your own unfolding development.

 

Excerpt was adapted from Meditation for Multitaskers: Your Guide to Finding Peace Between the Pings (Adams Media, a division of F+W Media, 2011) by David Dillard-Wright, PhD.

Starved for Time? Here’s a Surprising—and Easy—Solution

Which Style of Meditation is Best for You?

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Thursday, 24 August 2017

30-Minute Meditation: Open Awareness – Relaxing Back into Presence - Tara Brach

30-Minute Meditation: Open Awareness – Relaxing Back into Presence

This practice brings attention to the continuous space within and around the body, and the aliveness of sound, sensation and feeling that lives through us. While it’s natural for attention to get distracted, the pathway home is a relaxing back into the awake space that is aware of this changing life.

NOTE: from August 8, 2017 for those seeking a full 30-minute open awareness guided meditation.

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Which Style of Meditation is Best for You?

As my long-time friend and colleague, neuroscientist Richie Davidson, and I worked on our book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Body, and Brain, we looked at thousands of scientific studies that reveal the impact of meditation. Not surprisingly, it turns out that some forms of meditation are more effective at promoting relaxation while other forms have a greater impact on relieving depression or the effects of trauma. Still others improve focus, and yet other types enhance compassion and kindness.

To find out which practice is best for you, ask yourself these three questions:

1) What benefits are you looking for?
Do you hope to relax? Focus better? Develop more equanimity? Improve your health? Consciously or not, each of us comes to a meditation practice with our own hopes or goals.

2) Which Type of Meditation Do You Practice?
Meditation comes in many forms, with mindfulness the best-known these days, but not the only one. There are other forms of mindfulness, like ‘insight’, and its common companion, loving-kindness. Then there are methods that use mantras, like TM. There are guided visualizations, and mind body practices, like yoga, to name but a few.

3) How Often?
Then there’s the question of how much you meditate. Some meditators maintain a daily practice of short sessions fit in around other life priorities. Others meditate primarily in a retreat context, diving deep during days and weeks of formal practice, or combine daily practice with occasional retreats. Some continue practicing for decades, others for a short time.

 

Why Ask These Questions?

Think of the total number of hours of meditation practice we do over our lifetime. That math matters: we find a “dose-response” effect, where more meditation leads to a greater range of benefits. And, going wide with a long-term daily practice has a different effect than going deep with weeks of retreat meditation.

Scientific research on meditation has greatly expanded since the experiments on meditators we conducted in graduate school in the 1970s. Back then there were just two published studies of meditation we could cite. Today there are more than 6,000, with the greatest number coming in the last five years – and mindfulness the single most-studied method.

You don’t have to be a long-term expert meditator to reap benefits from meditation.

In Altered Traits we look at the results from the very best studies – the top one percent. We especially wanted to find evidence that meditation creates long-term effects, lasting trait effects rather than just short-term state effects that vanish once you stop your meditation session.

The good news? The best data shows powerful impacts from meditation right from the beginning. The more hours of practice you accumulate, the stronger the benefits.

What the Research Says About Different Kinds of Meditation

Let’s go back to my original questions: Why meditate? Which type of meditation? How long do you practice? And now, let’s match up your goals with what the research says about the different styles of mediation:

  • Mindfulness meditation: Clearly, if your goal is to increase your ability to focus and ignore distractions, mindfulness meditation strengthens the brain’s ability to do that. Mindfulness also makes us more resilient under stress.
  • Mindfulness-Based Stress Reduction (MBSR): You don’t have to be a long-term expert meditator to reap benefits from meditation. The amygdala, the “fight or flight” part of our brains, is less reactive after thirty or so hours over eight weeks of Mindfulness-Based Stress Reduction practice.
  • Loving-Kindness Meditation: With loving-kindness meditation, as few as seven total hours over two weeks increases connections in the brain for empathy and positive feelings. This impact is strong enough to show up outside the meditation state.
  • Retreat: Meditating in a retreat setting has a different impact than a daily at-home practice – for instance meditators who did retreats had a slower breathing rate, an indicator of a more relaxed metabolism. The medical establishment was surprised by findings that seasoned meditators lessened levels of activity in inflammatory genes after a daylong retreat.

Each of us has our own reasons for meditating and we make our own choices of which form to practice. The good news is that whether we go deep in retreat or wide in a home practice, meditation has payoffs.

 

How Meditation Protects the Aging Brain from Decline

5 Things You Need to Know Before You Go on a Meditation Retreat

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Friday, 18 August 2017

True Resilience – Awakening through All Circumstances – Part 1 - Tara Brach

True Resilience – Awakening through All Circumstances – Part 1

Spiritual resilience enables us to deepen compassion and wisdom as we navigate life’s difficulties. In this two part series, we will look at the conditions that incline us towards or away from True Resilience, and explore practical and powerful practices that nourish this precious capacity.

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Thursday, 17 August 2017

Meditation: Filling Our Body with Love (16:28 min) - Tara Brach

Meditation: Filling our Body with Love –

When we are fully awake, love shines through our entire body and being. This meditation awakens that embodied love through the image and felt sense of the smile, scanning through the body, resting in loving presence and offering loving prayer.

photo: Shell Fischer mindfulvalley.com

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Wednesday, 16 August 2017

Using Mindsight to Enhance Your Brain

By Daniel Siegel, MD for 1440 Multiversity

In this interview with 1440 Multiversity, Dr. Daniel Siegel, internationally acclaimed neuropsychiatrist and author, explains the concept of Mindsight—how to use our brains to develop a more integrated sense of how we (and others) are in the world.

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Finding Radical Kindness in the Face of Chaos and Danger

Anne Lamott wasn’t planning to write a book on mercy. She’d touched on the subject in Traveling Mercies and some of her other bestsellers, and she thought she was done. “But then this thing started to nudge me and tug on my sleeve,” she says as she sits down at a cafe near her home in Fairfax, California. “I started thinking about mercy—just the word—and I noticed that if I said ‘mercy’ or ‘merciful’ to people, it could change their whole day.”

What emerged was Hallelujah Anyway: Rediscovering Mercy, her timely, thought-provoking, and—yes—funny take on a topic most of us don’t give much thought to. “Mercy, grace, forgiveness, and compassion are synonyms, and the approaches we might consider taking when facing a great big mess, especially the great big mess of ourselves—our arrogance, greed, poverty, disease, prejudice,” she writes. “It includes everything out there that just makes us want to turn away, the idea of accepting life as it presents itself and doing goodness anyway, the belief that love and caring are marbled even into the worst life has to offer.”

In a pink puffer jacket, sporting her trademark dreadlocks with golden highlights, Lamott is no faint-hearted church lady. Over the years, she has written evocatively about her struggles with alcoholism and her mid-life conversion to Christianity, but this morning, as the conversation begins, the first thing she wants to talk about is her grandson, Jax.

Hugh Delehanty: Why mercy? Why now?

Anne Lamott: I have a seven-year-old who lives with me, and I feel it’s a catastrophic time to be born into. But I also feel strongly that the counterintuitive thing to do in the face of the danger and chaos is to find mercy within yourself and operate from that place, instead of strategically trying to suss things out. I spend a lot of time with little kids, and I’ve noticed I become really merciful and open when they’re around. They’re crazily generous. My grandson will give stuff away that I don’t want him to give away. The merciful heart is really rich at four or five, but then it begins to diminish.

…the counterintuitive thing to do in the face of the danger and chaos is to find mercy within yourself and operate from that place, instead of strategically trying to suss things out.

In kindergarten you’re all part of the litter, all sleeping on the floor together. Then, in first grade, you learn subtraction—something before anybody else—and you start getting esteemed for that. Pretty soon, you go from being in the litter to being singled out for praise. You start putting things in the drawer that don’t serve you, like wonder and connection to life. Your parents don’t want you to be one of; they want you to start excelling. And that leads to perfectionism. But if you’re getting your value from excelling, you have to do more and more things perfectly, and, pretty soon, you’re a completely doomed human being.

When did that happen for you?

In school, I was quick and sharp, and that started to isolate me from the other kids. Some of them were jealous because I was such a star student, and they teased me about my crazy hair. There was this system of beauty and wealth. Gold, silver, bronze. Beautiful or rich was gold, and everybody else was just fighting to be at least silver.

You feel like you’re separating from others, but you’re really separating from yourself and life. And that’s terrifying and painful, so you start thinking about ways to cope. You get skittish, your central nervous system revs up, and you become much more watchful, not in a childlike way, but in a haunted way. I started to be known for being funny right around then because it was the best way to deflect criticism.

You talk about mercy as “radical kindness.” What do you mean by that?

It’s radical in the sense that you would never expect it. I find a warmth in my heart where once there was bad energy. I may have the conviction that someone has sinned against me to such a degree that I’ll never have anything to do with him or her again. But, instead, I begin to see the fear and grief behind their bad behavior, and my heart softens. That, to me, is the hugest miracle of all.

Can you give an example?

A man in our neighborhood just hates me and my dog, Lady Bird, who’s like Dinah Shore running around the neighborhood, so sweet and so loving. He constantly calls the Humane Society to talk to me about keeping her on a leash. A few weeks ago, he and I really got into it. He took a picture to show the Humane Society that Lady Bird was not on a leash, and I said, “Make sure to get a picture of your dog and my dog kissing and licking each other’s noses, because that’s what they were doing.” I was on red alert. But afterward I said to myself, “Do you want to be right or do you want to be happy?” So, I prayed deeply, and the other day when I saw him, I didn’t go into the story I usually tell myself. Lady Bird started running over to his dog and I said, “Sorry, sorry”—automatically, it was weird—and neither he nor I got into being morally superior. You take action, and insights follow. That’s mercy at work.

You’ve written that mercy isn’t something that you do, it’s something that you are. Tell us about that.

We come into the world merciful, and we can be that way again once we realize we have so many stories about ourselves and other people and so many defenses against feeling exposed. Little by little, we can start dropping that armor and practice being real instead of putting on those great social personas we’ve mastered. When you’re real with somebody, they will be real back. And when you’re back in your original, merciful, authentic selves, that breeds wonder and a deep sense of presence.

But that doesn’t come easy.

It takes a lifetime to heal from the toxic selfconsciousness we all develop in school. But the good news is that’s why we’re here. You can begin when you decide to do anything that makes you feel enlivened again. You do it imperfectly, two steps forward and one back. The hardest part is extending mercy to ourselves. To use a merciful voice with yourself when the work doesn’t go well or you’ve acted like an a–hole.

We come into the world merciful, and we can be that way again once we realize we have so many stories about ourselves and other people and so many defenses against feeling exposed.

Several years ago, Maria Shriver asked me to come to Los Angeles to take part in a women’s conference. I just loathed her husband, then- Governor Arnold Schwarzenegger, and I wrote, “Thank you so much, but I need to be honest and say that my work as an activist is mostly directed at your husband.” She replied, “Of course, I would never want you to be part of a conference when your feelings about my husband are so strong.” I thought to myself, “What an a–hole, Annie.” So I threw myself at her mercy. I wrote, “I will not be able to express in words how contrite and full of exhausted fury I am with myself for having said something like that about your dear husband. I don’t expect for you to be able to forgive me, but please know that I noticed what I did and I’m humiliated by my behavior. God bless you both.” And she took me back in and we started over.

In your book, Bird by Bird, I was taken by author Geneen Roth’s insight that awareness is learning to keep yourself company. Can you say more?

The idea, especially for women and girls, is that you’re supposed to become great company. In the 50s and 60s, when all the power was in the hands of men, you wanted men to find you brilliant and entertaining. But doing that you lose connection with your own crazy, beautiful, mixed-up, obtuse self. Becoming friends with that person and looking in the mirror and saying “Hi” is the beginning of new life. It’s not being full of yourself in the pejorative sense. It’s like, “Wow, I’m full of myself, my little self, my higher self, and all the selves I’ve ever been.”

What do you do to quiet your mind?

[Deep sigh.] I pray a lot, I do meditation not very well, and I have certain things I say, like the prayer, “Lord, have mercy on me. Give me a break.” Usually the break I need is to go very, very easy on myself. To drop down to a more maternal place, instead of that clipped high school coach in my head who’s unhappy with me because I dropped the ball.

Being in recovery for 30 years helped me clear out a lot of that garbage and self-loathing. There’s a famous saying in recovery, “You’re as sick as your secrets,” and I absolutely believe that. I don’t keep secrets because this jungle drum starts beating inside me. I always spill the beans. Before I got sober, I converted to Christianity. And that came, as so many things do, from my exhaustion with being the way I was. I wanted out from my toxic obsession with self. I had to get busted little by little. My mind is classically alcoholic. Half of it thinks everything’s going great, and the other half says the jig is up and they’re going to find out what a loser I am. Without dropping down out of my head, without meditation, without prayer, it’s like a Ping-Pong game in there. It’s partly about dropping down, but it’s also about stepping back and letting things get bigger and more spacious, so I’m not caught in this cramped, clenched fist of a mind. Just relaxing the thinking muscle and breathing down into my heart space. Once you start breathing, you can get your sense of humor back. Then you’re halfway home.

How has working with your heart and mind affected your writing?

With writing, I don’t talk about inspiration much. I talk about showing up and just doing it. I never feel like writing. Ever. So I have a lot of tricks. I give myself very short assignments and write godawful first drafts. And I use bribes. Once my butt is in the chair, if I write for 45 minutes, I get to take the dogs to the park or watch the news at the top of the hour. One thing I’ve learned about writing is that you have to stay with it. If you do that, it will let you know what it needs to be. The most important thing is to keep your butt in the chair. Then something will shift. Something will get back to you. That’s the secret of life: Be where your butt is.

This article appeared in the June 2017 issue of Mindful magazine.

How to Handle a Toxic Relationship

The Simple Joy of Writing by Hand

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Tuesday, 15 August 2017

The ABCs of Emotions

Have you ever felt so angry that every time you think back on it you’re angry again? Or experienced fear that never really went away? Stubborn emotions can feel like rocks lodged in your gut. But no matter how heavy they feel, emotions are not fixed or permanent. Like a weather system moving across a landscape, our emotional world might be cloudy for days—it might even experience a sudden volcanic eruption—but  they inevitably transform. In this interview from 10% Happier, mindfulness meditation and nonviolent communication teacher Oren Sofer explores how to harness awareness and transform emotional intensity into wisdom.

The ABCs of Emotions

“A” is for Awareness

The first step is to be aware. Ask yourself: How am I feeling right now? Simply answering this question names the experience and creates a jumping-off point for a workable relationship with the emotion. Labeling an emotional state organizes the chaos in the mind so you can begin to notice and work with it more effectively. Cultivating awareness helps form the habit of acknowledging when an emotion has taken center stage, and naming the emotion provides space to work more skillfully with its drama.

“B” is for Balance

As your awareness grows, you’ll likely notice more often how difficult it is to stay balanced in the throes of emotional intensity—this is normal.  Balance does not mean never being knocked off kilter. It means being okay with the internal rollercoaster and having a willingness to go along for the ride. Pushing away unpleasantness or desperately clawing for a better experience actually feeds the power an emotion has. Instead, try to stay with the emotion. Notice what it feels like in that moment without trying to change it. Taking this balanced stance builds confidence in your ability to remain in any experience and have the endurance to witness emotions as they ebb and flow.

Pushing away unpleasantness or desperately clawing for a better experience actually feeds the power an emotion has.

“C” is for Curiosity and Care

Next, dig deeper and investigate the emotion. Be curious how it feels in the body. Does it feel tingly? Or hot? Where is the emotion most intense? Dropping out of your stories and into your bodily sensations deprives the emotion of reinforcement from thoughts, and eventually it will lose momentum. Curiosity also can reveal when an emotion has become too intense. At this point, it is important to take care of yourself by stepping back until you feel ready to return to your practice. Knowing when you need to exercise care is an important skill when working with emotional intensity in a way that is compassionate toward yourself.

“S” is for Support

When emotions reach a certain threshold where they are too intense to work with productively, tap into your support network. Support can come from friends, family, healthy habits, or resources available to you. Support can also come from inner states of mind, like cultivating self-compassion, loving-kindness, patience, and gratitude. Utilize your external and internal support networks when emotions become too overwhelming. Feeling connected during times of emotional turbulence will help you take better care of your well being and gently work with turning intensity into wisdom.

For more from Oren Sofer and Dan Harris, check out some free guided meditations from 10% Happier.

 

Calming the Rush of Panic in Your Emotions

Feeling Overwhelmed? Remember “RAIN”

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Aimless Wandering as Mindfulness Practice (video)

Coming soon.

Dear Mindful magazine readers,

We’re working on this web extra feature. Check back soon for a short video on the keys to aimless walking as a mindfulness practice.

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How Your Own Mind Can Reduce the Fear of Giving Birth

The physical pain of giving birth is very real, and expectant mothers are well aware of that. As a result, quite a few of them are fearful of the whole prospect of bringing a child into the world. Many wouldn’t even consider giving birth without pain medication while others would prefer having a Cesarean birth.

Few people know better about how expectant moms, their partners, and their families feel about birth than Nancy Bardacke. A longtime nurse-midwife and mindfulness meditation teacher, Bardacke decided to merge childbirth education with mindfulness practice after attending a Mindfulness-Based Stress Reduction (MBSR) training retreat for health professionals led by Jon Kabat-Zinn several decades ago. In 1998, she gave birth to the Mindfulness-Based Childbirth and Parenting (MBCP) program, and in 2012 her book Mindful Birthing: Training the Mind, Body and Heart for Childbirth and Beyond was published. It became an instant classic that has already been translated into five languages, including Turkish and Romanian. An edition for readers in China, where interest in the program is growing rapidly, will be published in 2018.

Now, the results of a small study add to the growing body of evidence of the effectiveness of bringing mindfulness to expectant women and their partners. The study, published in the journal BMC Pregnancy and Childbirth, shows that mindfulness training that addresses fear and pain during childbirth improves childbirth experiences and lessens depression symptoms both during pregnancy and in the early postpartum period compared with childbirth classes without mindfulness training. There was also a trend toward decreased opioid use during labor in the study group.

The study was conducted by MBCP Faculty Member Larissa Duncan, PhD, who is the Elizabeth C. Davies Chair in Child and Family Well-Being and Associate Professor of Human Development & Family Studies and Family Medicine & Community Health at the University of Wisconsin–Madison. Drawing on the mindfulness practices taught in the 9-week MBCP course Bardacke developed, the study focused on an 18-hour intensive weekend mindfulness workshop, The Mind in Labor, taught by Bardacke to 30 first-time mothers and their partners. Women with no prior formal mindfulness meditation experience were recruited based on their worries about the pain of childbirth.

“Abundant research shows that mindfulness training is effective for working with physical pain. We also know that mindfulness practice can help reduce stress, anxiety, and depression,” Duncan says. “When these are experienced to a high degree before, during, and after having a baby there can be long-lasting negative outcomes for all involved. We ought to do everything we can to reduce stress in the perinatal period by teaching mindfulness as a basic life skill, a skill that can enhance physical and mental well-being during pregnancy and birth and for the parenting journey that lies ahead.”

If and when a longer-term study is conducted, Bardacke feels that other beneficial effects could be investigated in greater depth. For example, when fear and anxiety is reduced in childbirth, leading to a healthier and more positive experience of the process overall, it may spur mothers and their partners to have more confidence as they move into the challenges of parenthood. Bardacke notes, “By using mindfulness to work with the contractions of labor, noticing that they are temporary and that there are spaces of ease in between, expectant parents learn a skill they can use later in parenting—like working with their experiences of a baby crying or toddler tantrums—with the same present-moment awareness.”

Echoing what Bardacke says, Duncan adds, “The results of this small study are promising, but now what we need is more robust research to demonstrate the long-term impact of these methods, particularly the potential benefits for parent-child relationships and infant behavioral, neural, and social-emotional development, the underpinnings of which are established in utero. We also need well-trained MBCP Instructors who are able to teach mindfulness to expectant parents.”

“Practicing mindfulness for childbirth is not about natural childbirth,” Bardacke is careful to note, “though it does seem to support the normal physiological process of giving birth. Medications and medical assistance, when used wisely, can be lifesaving and we can be grateful that we have access to them if they are needed.”

However she is the first to point out that in childbirth, as in life, there is a certain irreducible element of uncertainty, and mindfulness doesn’t guarantee a pregnancy or birth without stress or complications, whoever you are and whatever your condition might be. As one of the participants in the MBCP course said after giving birth, “Mindfulness doesn’t give you the birth experience you want, but it gives you a way to fall in love with the birth experience you get.”

This web extra provides additional information related to an article titled, “Reducing the Fear of Giving Birth,” which appeared in the October 2017 issue of Mindful magazine.

Parenting with Presence

Mindful Pregnancy

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Singer Jewel Shares Her Mindfulness Practices

Singer and songwriter Jewel began a mindfulness practice when she was just a kid, long before she’d heard the word “mindful.” Self-taught meditations and visualizations, journaling, and the practice of observing her thoughts and choosing healthier ones, were survival tools she used to navigate a chaotic family life and then, later, the anxiety-filled teenage years living on her own. She still uses them today.

Her digital platform, JewelNeverBroken.com, shares these and other easy-to-learn practices, like Counting Breath and Box Breathing meditations, to support others to help find calm, to build emotional fitness, and to create happiness in their own lives. (Jewel demonstrates the Counting Breath and Box Breathing meditations in the video above.)

“They’re very simple, doable tasks, if you really have the desire to change, and you’re willing to look in the mirror and say ‘Happiness is up to me and not anybody else,’” she says.

“People are anxious because they don’t have a good echo-feedback system. How can you hear your intuition speaking to you—it’s a very quiet whisper—if you have so much anxiety? It’s like having this radio station that is on static constantly.”

“People are anxious because they don’t have a good echo-feedback system,” she continues. “How can you hear your intuition speaking to you—it’s a very quiet whisper—if you have so much anxiety? It’s like having this radio station that is on static constantly. You can’t ask yourself questions like, What do I think is right? Should I do this or do that, without your anxiety kicking in. So you’ve got to calm the anxiety down enough that you can get your own echo-feedback system going.”

This philosophy is at the core of the work she does with the Inspiring Children’s Foundation, where she serves a mentor. “I’ve been teaching [the children] to get behind the steering wheel of their lives, instead of the steering wheel being on autopilot, which it’ll do if you’re not conscious of what you’re thinking,” she says. “I teach them that you don’t have to over-identify with your thoughts, and that you don’t have to believe every thought that comes to your head. If you can create a gap before you have a thought, that’s mindfulness. The bigger that gap is, you now have a chance to bring your values to bear, your humanity bear, bring your education to bear, and you can take a different action.”

This web extra provides additional information related to an article titled, “In Search of Wholeness,” which appeared in the October 2017 issue of Mindful magazine.

A Writing Practice for Those Who Like to Keep Doing

How to Free Yourself from Your Personal Stories

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5 Meditations from Exclusive Retreats

Monday, 14 August 2017

Tame Feelings of Shame with this 10-Minute Practice

Becoming familiar with a difficult emotion means getting interested and curious about it, like you might do when visiting a new city. Take it slow, uncovering new “territory” a bit at a time instead of trying to get to know it all at once. As you do, you learn that you can sit with uncomfortable feelings, and that they will eventually pass. Over time, you develop resilience, self-knowledge, and trust in yourself—the best antidotes to the self-judgment that shame inspires.

Thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

Whether you’re experiencing feelings of shame right now or have buried shame that you’ve been avoiding, are you willing to get to know it a bit better? Remember, thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

Mindfulness Practice: Be an Explorer

1) Take a comfortable meditation posture, eyes closed if comfortable. Begin by bringing attention to the body sitting. Attending to the base of the body as it makes contact with the surface you are resting on. Allowing the jaw to soften, shoulder blades sliding down the back and hands at rest in the lap or on your things.

2) Turn your attention to the sensations of breathing at the level of the belly. Attending to the in breath and the out breath, the rising and falling of the abdomen. Perhaps letting the breath move in and out of the body naturally, as best you can.

3) And now, gently bringing to mind an experience or memory, a time in which you felt shame. Maybe it was something you did or something that someone else said about you or to you. Whatever it is, turning toward this memory, experience, or situation gently, as best you can, checking in with what thoughts are present, what emotions, and what body sensations. Without needing to change or fix anything, beginning to explore what is arising or what is here right now.

  • If there are specific thoughts, as best you can experiencing them as sensations of the mind, as events that come and go.
  • If there are emotions, naming or labeling them as they make themselves known. Saying to yourself shame is here or fear, anxiety or guilt, whatever it is and staying with these for a few moments.

4) And now, shifting your attention to any associated sensations in the body. Investigate these with friendly interest, getting curious about them, even if they’re unwanted or intense……really getting to know them if this is possible in this moment.

If the sensations are particularly intense or strong, saying to yourself, “this is a moment of difficulty. I can be with this, it’s already here.” If it is helpful breathing into the sensations, expanding on the in breath and softening on the out breath, staying with these sensations as long as they are capturing your attention.

If this is too difficult or feels overwhelming there is always the choice to return your attention to the breath at the belly or to open your eyes, letting go of this practice. Otherwise, continuing with this attention to the sensations in the body…

And now, returning to the sensations of breathing in the abdomen to the rising and falling of the belly with each breath, breathing in and breathing out…

And when you’re ready, bringing attention to the entire body, to any and all sensations, resting here in a more spacious awareness if this is available…

5) Then gently with this shameful experience in the background now, asking yourself:

Can I let this be as it is?
(It’s already here, after all.)

Can I let it go? (It’s already happened.)

Does it need addressing? Do I have to take an action? If so, what?

Can I shift my attitude, bringing a different perspective to this experience?

And then gently opening the eyes if they have been closed and letting go of this practice…

This web extra provides additional information related to an article titled, “The Downward Spiral of Shame,” which appeared in the August 2017 issue of Mindful magazine.

A 10-Minute Meditation to Work with Difficult Emotions

How Shame Affects Eating Habits

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How Mindfulness Beats Job Stress and Burnout

Work-related stress and job burnout are among the leading causes of poor physical and mental health, with many workers suffering from anxiety, depression, and exhaustion. In recent years, numerous stress management interventions and mindfulness-based workplace programs have come to the rescue, promising less stress. But do these programs work? Two new studies say “yes”.

In the first study, a total of 30 executives from a large oil company were offered 16 weeks of mindfulness-based stress reduction (MBSR) training. A growing body of research finds that MBSR leads to a reduction in stress, and improvements in mood, health, self-efficacy, and self-compassion. To test its impact on stress and health in the workplace, researchers collected blood cortisol levels and blood pressure readings, as well as participant’s self-reports of perceived stress, and physical and emotional health before and after the 16-week program.

A total of 22 executives (21 male) completed the MBSR training, which included a one-day introductory session, and single-day trainings at the end of weeks 4 and 8. Participants were given audio recordings of daily mindfulness practices and exercises, as well as instructions on coping with stress, and a workbook to support their practice. Some executives set up a daily, 30-minute practice group.

At the end of the 16-weeks, participants reported less perceived stress, improved physical and emotional health, enhanced sleep, better health-related habits and behaviors, and more self-compassion. What’s more, they also showed significant declines in blood cortisol levels and systolic and diastolic blood pressure, suggesting that both their minds and bodies were less stressed following the program.

Mindfulness May Help You Leave Work At Work

The second study looked directly at whether mindfulness meditation might improve job satisfaction, and work-related stress and anxiety. Fifteen faculty and staff from 2 Australian universities were offered a 7-week, modified MBSR program. Weekly 60 to 90- minute mindfulness lessons were offered for the first 4 weeks. These included instructions in sitting meditation, performing a body scan, and how to integrate mindfulness into daily life. They met again in week 7 to revise and refine participant’s skills. Before and after the program participants completed questionnaires to assess mindfulness, anxiety, and job satisfaction. Five members were also selected for interviews 2 weeks after program’s end.

After 7 weeks, employees reported increased mindfulness skill including a heightened awareness of the present moment, improved focus, paying attention to physical tension, not acting without thinking, and less preoccupation with the past and future. Similar to the first study, they also noted improvements in sleep quality.

Some participants also reported added personal benefits including more healthy and harmonious relationships with family, and the ability to leave work behind at the end of the day.

In terms of job satisfaction, overall there were little differences in ratings after the mindfulness program. There was, however, a significant link between feeling calm and relaxed, and greater workplace wellbeing, with those reporting less stress and anxiety also noting higher levels of job satisfaction.

Interviews provided additional perspective on the benefits of mindfulness for job stress. Most notable was a newfound ability to calm down, stay present, and regulate thoughts, feelings, emotions, and reactions, even in the midst of stressful events. Some participants also reported added personal benefits including more healthy and harmonious relationships with family, and the ability to leave work behind at the end of the day.

Mindfulness Puts Space Between You and Your Emotions

Results of these studies suggest that mindfulness programs in the workplace may help employees better deal with stress, and develop the ability to observe negative emotions and automatic thought patterns and behaviors, and remain calm, present, self-aware and alert, rather than succumbing to the slippery slope of negative emotions. What’s more, findings identify an important link between less stress, and greater job satisfaction.

Unlike previous research, these programs were not found to significantly improve anxiety symptoms. This may be due to the fact that mindfulness skills require daily practice, and that their full benefits may only be fully experienced if practiced daily, particularly for those experiencing high levels of distress and emotional burnout.

 

Why You Should Take a Relaxing Lunch Break

Why Emotional Self-Control Matters

 

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Friday, 11 August 2017

Three Blessings in Spiritual Life – Part 3: A Mirror - Tara Brach

Three Blessings in Spiritual Life – Part 3: A Mirror

This 3- part series explores three capacities we all have, that when cultivated, bring spiritual awakening and serve the healing of our world. Drawing on an ancient teaching story from India, we explore together the power of a forgiving heart, the inner fire that expresses as courage and dedication, and the inquiry of “who am I” that reveals our deepest nature.

photo: pixabay.com

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Why It’s Hard to Live in the Present Moment

Why is it so difficult to properly enjoy what’s right in front of us? And why are so many events easier to enjoy or savor after they’ve happened? In this animation from The London School of Life, philosopher Alain de Botton talks about why we have trouble staying anchored in the present moment, and the role memory and mind wandering play.

1) We edit out the bad parts. The brain is a great editor, sifting through our experiences to construct meaningful narratives. “Hours of mediocrity can be reduced to five or six perfect images,” says de Botton. “Nostalgia is the present enhanced by an editing machine.”

“Nostalgia is the present enhanced by an editing machine.”

2) There’s anxiety. There’s a lot of uncertainty in the present: rejection, the possibility of natural disasters. Even if none of those outcomes occur and we “edit out” those moments from the present, that anxiety gets shifted to the next moment.

3) Our minds wander. Despite our best efforts, a word or an image can pull us inward and our thoughts can spiral toward an argument with a colleague or a trip we’re planning six weeks from now.

How to Practice the Art of Being Present

The Science of Taming the Wandering Mind

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Thursday, 10 August 2017

Meditation: Listening to Life (19:20 min) - Tara Brach


Meditation: Listening to Life –

The attitude of meditation is one of engaged listening – a relaxed, receptive yet intimate attention. This meditation explores how we can listen to sounds, listen to and feel sensations, and then relax back into the ocean of awareness that includes and perceives the changing waves. In this relaxing back, we realize the peace and freedom of inhabiting our wholeness and essence.

photo: Pixabay.com

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What the Brain Reveals about Gratitude

Imagine you are on the run from a Nazi manhunt and are taken under the protection of a stranger. This stranger spends the winter providing you with food and shelter—even traveling to other towns to relay messages to your family members—yet has no hope or expectation of repayment from you. While your loved ones are systematically ensnared by the Nazi machine, this stranger keeps you alive and nourishes your faith in humanity, offering proof that in the midst of widespread horror, many individuals still act with unfettered compassion and dignity.

When you think about this stranger, what they risked, what you received—how would you feel?

You may feel a rush of positive emotion, joy from the relief of worrying about survival, and a sense of close connection to the stranger who has given you this gift. In concert, these feelings could be described as gratitude.

Gratitude is celebrated throughout philosophy and religion; recent scientific studies suggest it carries significant benefits for our mental and physical health. But very little is known about what actually happens in our brain and body when we experience it.

Why does that matter? Because better understanding the physiology of gratitude can help pinpoint strategies for harnessing its health benefits and help people understand the importance of fostering this powerful emotion. The goal of my research has been to lay the groundwork for understanding what happens in the brain when we feel grateful—and a picture of the grateful brain is now starting to emerge.

What can the brain tell us about gratitude?

When I first embarked on the journey to study gratitude, I came across philosophical treatises and religious exhortations emphasizing the importance of gratitude, along with scientific studies suggesting that gratitude can improve your sleepenhance your romantic relationshipsprotect you from illnessmotivate you to exercise, and boost your happiness, among many other benefits.

At the time, however, very little was known about what happens in our brains and bodies when we experience gratitude, which made it difficult to understand how gratitude actually works. Since I’m a neuroscientist, I zeroed in on the neurobiology of gratitude with a more specific question in mind: Can our brain activity reveal anything about how gratitude achieves its significant benefits?

I thought that understanding what happens in the brain when we feel gratitude could tell us more about the mind-body connection—namely, how feeling positive emotion can improve bodily functions.

Given the clear relationship between mental and physical health, I thought that understanding what happens in the brain when we feel gratitude could tell us more about the mind-body connection—namely, how feeling positive emotion can improve bodily functions. I also thought these results could help scientists design programs aimed at generating gratitude by helping them zero in on the precise activities and experiences most essential to reaping gratitude’s benefits.

It must be said that actually capturing people in the moment of feeling gratitude poses some challenges. After all, some people may not feel gratitude when we expect them to, and others may even feel grateful in unexpected situations. I thought my best bet would be to try to induce gratitude through powerful stories of aid and sacrifice.

How to make a brain grateful

To achieve this, I turned to the USC Shoah Foundation Institute for Visual History, which houses the world’s largest repository of videotaped Holocaust survivor testimonies—many of which, perhaps surprisingly, are filled with breathtaking acts of selflessness and generosity.

Along with a team of amazing undergraduates, I began by watching hundreds of hours of survivor testimony to find stories in which the survivor received help of some kind from another person.

We assembled a collection of these stories and transformed them into short scenarios that we shared with our participants. Each scenario was re-phrased into the second-person (e.g., “You are on a wintertime death march and a fellow prisoner gives you a warm coat”) and presented to our study’s participants. We asked them to imagine themselves in the scenario and feel, as much as possible, how they would feel if they were in the same situation. While participants reflected on these gifts, we measured their brain activity using modern brain imaging techniques (in the form of functional magnetic resonance imaging, or fMRI).

The regions associated with gratitude are part of the neural networks that light up when we socialize and experience pleasure.

For each of these scenarios, we asked participants how much gratitude they felt, and we correlated this rating with their brain activity in that moment. While such an approach will not elicit exactly the same feelings as actually living through such situations, participants overwhelmingly reported strong feelings of gratitude, deep engagement in the task, and, perhaps even more importantly, an increased empathy for and understanding of the Holocaust as a result of participating in the study.

What’s more, our results revealed that when participants reported those grateful feelings, their brains showed activity in a set of regions located in the medial pre-frontal cortex, an area in the frontal lobes of the brain where the two hemispheres meet. This area of the brain is associated with understanding other people’s perspectives, empathy, and feelings of relief. This is also an area of the brain that is massively connected to the systems in the body and brain that regulate emotion and support the process of stress relief.

More reasons to be grateful

These data told us a reasonable story about gratitude. The regions associated with gratitude are part of the neural networks that light up when we socialize and experience pleasure. These regions are also heavily connected to the parts of the brain that control basic emotion regulation, such as heart rate and arousal levels, and are associated with stress relief and thus pain reduction. They are also closely linked to the brain’s “mu opioid” networks, which are activated during close interpersonal touch and relief from pain—and may have evolved out of the need for grooming one another for parasites.

In other words, our data suggest that because gratitude relies on the brain networks associated with social bonding and stress relief, this may explain in part how grateful feelings lead to health benefits over time. Feeling grateful and recognizing help from others creates a more relaxed body state and allows the subsequent benefits of lowered stress to wash over us. (We recently published a scientific paper elaborating on these ideas.)

Perhaps even more encouraging, researcher Prathik Kini and colleagues at Indiana University performed a subsequent study examining how practicing gratitude can alter brain function in depressed individuals. They found evidence that gratitude may induce structural changes in the very same parts of the brain that we found active in our experiment. Such a result, in complement to our own, tells a story of how the mental practice of gratitude may even be able to change and re-wire the brain.

This article originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners. View the original article.

A Simple Weekly Mindfulness Practice: Keep a Gratitude Journal

How Gratitude Helps Us Get Better at Dealing with Change

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