MindfulMeditation
LindaRSecretan,MA,CMC,CWC,AACBoardMember,RLSFoundation
©2016RLSFoundation
TheExpert
“TheWaytodoistobe.”―LaoTzu
©2016RLSFoundation
Agenda
Would you tell me, please, which way I ought to go from here?
'That depends a good deal on where you want to get to,' said the Cat.
‘I don't much care where—' said Alice.
‘Then it doesn't matter which way you go,' said the Cat.
'—so long as I get SOMEWHERE,' Alice added as an explanation.
'Oh, you're sure to do that,' said the Cat, 'if you only walk long enough."
©2016RLSFoundation
Wherediditallbegin?
©2016RLSFoundation
Science
©2016RLSFoundation
EvidenceofEffectsontheBody
©2016RLSFoundation
Whathappensinmeditation?
©2016RLSFoundation
FAQ’s
©2016RLSFoundation
WhatareDifferentKindsofMeditation?
•MBSR (thegranddaddyofmodernapproachesinourcultureBodyScanmeditation(alsopartofMBSR)•Taichiandqigongaremovingformsofmeditationthatcombinephysicalexercisewith•Breathingandfocus.•Transcendentalmeditation• Walkingmeditationturnsyourfocustobothbodyandmindasyoubreatheintimewithyourfootsteps.• Loving-KindnessMeditation (LKM)• HuggingMeditation• LaughingMeditation• MandalaMeditation
©2016RLSFoundation
DifferentKindsofMeditations
• Samatha (andVipassana)meditationarestylesthatcomefromTheravadaandmostlytheBurmeselineageholders).Samathaistranslatedas“tamingthemind”Thespecifictypesofmeditationpracticesthatareinvolvedinthesecontemporarysettingsinclude1.FocusedAttention(andOpenmonitoringmeditation- seebelow)– FocusedAttentionMeditation
• Focusedattentioncanbetrainedonanyobject(e.g.,amantra,adiety,oraflame),butinthecaseofsamatha,thefocusisonthebreath.Focusonthebreathandnothingelsehelpstostabilizethemind(bringittostillness).Similarlytoamantrameditation,focusingononeobjectisthoughttobehelpful– mostlybecauseitdoesnotallowmanyotherdistractionstoarise.
• Vipassana - theBuddhistmeditationtechniqueonwhichthenowwildlypopularWesternizedconceptof“mindfulness”isbased.Theword Vipassana roughlytranslatesfromtheancientPali languageofBuddhistscripturesto“seeingthingsastheyreallyare”or“insight”– OpenmonitoringMeditation
• Openmonitoring(OM)typicallybuildsuponthestabilityofattentionyouhavecultivatedinFocusedAttentionpractice.Itdirectsyourattentiontoanyobjectthatarisesandallowsyoutakeinventory,withoutreactingorintentionallyfollowinganyonetrainofthought– justletitriseandpass.
• …andasmanymoreastherearemeditators !
©2016RLSFoundation
Letmeaskagain…
• Whatdoyouactuallydo?
©2016RLSFoundation
Ithoughtyou’dneverask…
• MeditationandRLS
©2016RLSFoundation
Do-Be-Do-Be-Do-Be-Do
©2016RLSFoundation
RESOURCES – Books&Articles
BOOKS
• 10%Happier:HowITamedtheVoiceinMyHead,ReducedStressWithoutLosingMyEdge,andFoundSelf-HelpThatActuallyWorks--ATrueStory,DanHarris
• TheHowofHappiness,Sonia Lyubomirsky• LivingWellwithPainandIllness:TheMindfulWaytoFreeYourselffromSuffering,
VidyamalaBurch• MindfulnessforBeginners,DalidaTurkovic• TheMiracleofMindfulness:AnIntroductiontothePracticeofMeditation,ThichNhat
Hanh
©2016RLSFoundation
RESOURCES - Books&Articles,continues
• QigongforStayingYoung,ShoshannaKatzman• WhereverYouGo,ThereYouAre:Mindfulnessmeditationforeverydaylife,JonKabat-Zin
• ScientificAmerican,“NeuroscientistsandtheDalaiLamaSwapInsightsonMeditation”http://bit.ly/2cevlxr
• “Mindfulness-Meditation-BasedPainReliefIsNotMediatedbyEndogenousOpioids,”March15,2106.mindfulnessmeditationdoesnotemploytheendogenousopioidsystemtoreducepain.Thisisagroundbreakingdiscovery.http://www.jneurosci.org/content/36/11/3391.short
©2016RLSFoundation
AUDIORESOURCE&WEBSITES
• Breathworks - basedontheexperienceofVidyamalaBurchwhosustainedaseverespinalinjuryin1976whenshewassixteenleadingsurgeriesandpartialparaplegia.Over27yearsagoshebeganexploringmindfulnessandmeditationtomanagepainhttp://www.breathworks-mindfulness.org.uk/aboutbreathworks
• CenterforMindfulnessinMedicine,HealthCare,andSociety,.UMass,http://www.umassmed.edu/cfm/
• CopingwithRLSandwhatSleepDeprivationDoestoYou,JeffreyDurmer.M.D.,Ph.D https://www.youtube.com/watch?v=KJp5nrCVYmY
©2016RLSFoundation
AUDIORESOURCE&WEBSITES,continued
InsightTimer– Hometomorethan1,000,000meditators.Freeorpaid($2.99).Setbeginning,endingandintervalchimes.Vastarrayofguidedmeditations,oneminutetoninetyminutesinlength.Keeptrackofsessions.3,000discussiongroupsrunbyusersfrom210countries,rangingfromcommunitysupporttomindfuleatingtostressrelief,Rumipoetryandevenmeditationhumor.www.insighttimer.com
• Headspace - engaginganimationsandsimpleexplanationshttps://www.headspace.com
• SeealsoHeadspaceFAQ’sAboutYourPractice.https://www.headspace.com/faqs/category/about-your-practice
©2016RLSFoundation
AUDIORESOURCE&WEBSITES,continued
• FreeGuidedMeditations,UCLAMindfulAwarenessResearchCenter.http://marc.ucla.edu/body.cfm?id=22
• GuidedAudioFilestoPracticeMindfulnessBasedStressReduction,UCSanDiegoCenterforMindfulness.http://bit.ly/2c8gqSp
• GuidedPractices,CenterforContemplativeMindinSociety.http://www.contemplativemind.org/practices/recordings
©2016RLSFoundation
AUDIORESOURCE&WEBSITES,continued
• GuidedPractices,InsightMeditationSociety. .http://www.dharma.org/resources/audio#guided
• MindandLifeInstitutehttps://www.mindandlife.org/
• QigongforStayingYoung- DVD
• SharonSalzberg– ananimatedtaleoftwowolvesfightinginourheartsshowshowmindfulnessletsus seeourthoughtsandfeelingsastheyare.http://www.sharonsalzberg.com/animation/
• VidyamalaBurch.http://www.vidyamala-burch.com
Questions & Answers
JointheRLSFoundationatwww.rls.org2016RLSFoundationWebinarSeries- UpNext:PLMS:IsthereClinicalSignificance?presentedbyDr.BrianKoo,Director,YaleCentersforRestlessLegsSyndrome