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Introduction to Mindfulness and MeditationSharon MafuruSWE National ConferenceOctober 24, 2015

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Agenda Welcome Guided Meditation and Discussion Introduction to Mindfulness Silent Meditation Navigating Differences Exercise Resources Questions

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Guided Meditation

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What is Mindfulness?Experiencing what is happening,While it is happening,Without judgment.

What is Meditation?A formal practice that helps to develop mindfulness and clarity.

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The Cycle of the Mind

Event LabelSensation ReactionMind

Registers

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What Comes Up?

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Feelings Aversion Craving Delusion

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What Do We Do With It? Original word in Pali (bhavana) - to cultivate Two wolves React vs. respond See it – let it be STOP

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Another View of Mindfulness R – Recognition A – Allow/accept I – Interest N – Non-identification

* RAIN acronym coined by Michele McDonald 20 years ago

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One Chair – Ajan Chah

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Thoughts What to do about thinking?

– Don’t be harsh – It arises, and it passes– Natural phenomena – See patterns

• Past• Future • Me

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Effects of Mindful Living and Meditation

Minimize the suffering Space Open and receptive Accept impermanence of all things Equanimity

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Neuroscience Research– Sara Lazar, Harvard Medical School

Neurological Effects of Mindful Living and Meditation

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Silent Meditation

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Mindfully Navigating Differences

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Mindfully Navigating Differences, cont.

EmotionsHappinessSadnessFearAngerSurpriseDisgust

Needs

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Mindfully Navigating Differences, cont.

1. Observe specific behavior2. What feeling has come up3. What need was unmet4. Request

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Mindfully Navigating Differences, cont.

Happiness Sadness Fear Anger Surprise Disgust

Needs Observe

behavior What feeling

arise What need

unmet Request

Process Emotions

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Resources and Strategies Do What You’re Doing Strategy: STOP Apps – Insight Timer Mindfulness Based Stress Reduction Classes – 8 weeks Dharma Talks – www.dharmaseed.org Retreat Centers and Meditation Centers Approachable Authors

– Slyvia Boorstein– Jon Cabat Zinn– Sharon Salzberg– Pema Chodron

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Questions