meditate while you wait a mind-body technique offered to you by the ~columbia integrative medicine...
TRANSCRIPT
![Page 1: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/1.jpg)
MEDITATE MEDITATE While You WaitWhile You Wait
A Mind-Body Technique Offered to You by A Mind-Body Technique Offered to You by thethe
~Columbia Integrative Medicine ~Columbia Integrative Medicine Program~Program~
www.ColumbiaIntegrativeMedicine.orgwww.ColumbiaIntegrativeMedicine.org
![Page 2: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/2.jpg)
![Page 3: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/3.jpg)
Meditation Meditation is simpler is simpler
than you think.than you think.
![Page 4: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/4.jpg)
In fact, In fact, you might be you might be
doing it doing it right now.right now.
![Page 5: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/5.jpg)
There are many There are many forms forms
of meditation.of meditation.
![Page 6: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/6.jpg)
One form of One form of meditation meditation
is referred to as is referred to as ~mindfulness~~mindfulness~
![Page 7: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/7.jpg)
Mindfulness means Mindfulness means that you are that you are
paying attention… paying attention… on purpose… on purpose… to whatever is to whatever is happening… happening…
moment by moment…moment by moment…
![Page 8: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/8.jpg)
Paying attention Paying attention to whatever is to whatever is
happening happening in the moment in the moment
may be simple… may be simple… but it is not but it is not
necessarily easy.necessarily easy.
![Page 9: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/9.jpg)
The key to mindfulness is The key to mindfulness is
not only NOTICING not only NOTICING what happens… what happens… in your mind… in your mind… in your body… in your body…
all around you….all around you….
![Page 10: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/10.jpg)
The key to The key to mindfulness meditation mindfulness meditation
is is NOTICING NOTICING
WITHOUT JUDGING.WITHOUT JUDGING.
![Page 11: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/11.jpg)
You can use You can use this very moment this very moment
to practice to practice mindfulness.mindfulness.
![Page 12: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/12.jpg)
Perhaps you were Perhaps you were simply walking by simply walking by when this monitor when this monitor
caught your caught your attention…attention…
![Page 13: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/13.jpg)
What are you What are you aware of right aware of right
now?now?
![Page 14: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/14.jpg)
Can you hear that Can you hear that familiar little familiar little
voice voice inside your head?inside your head?
![Page 15: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/15.jpg)
It’s the little voice It’s the little voice that asks the that asks the
questions questions and evaluates and evaluates everything... everything...
You know the one….You know the one….
![Page 16: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/16.jpg)
Can you hear your Can you hear your mind mind
as it makes as it makes judgments about judgments about whether or not whether or not you should read you should read
further? further?
![Page 17: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/17.jpg)
Your mind asks things Your mind asks things like:like:
Is this worth it? Is this worth it? Do I have time for this? Do I have time for this?
Should I keep on Should I keep on reading? reading?
![Page 18: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/18.jpg)
Know that your Know that your questions questions
are are just thoughtsjust thoughts. . We judge and evaluate We judge and evaluate
environments, environments, situations situations
and interactionsand interactionsALL of the timeALL of the time..
![Page 19: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/19.jpg)
When we are being When we are being mindful mindful
of ourof our thoughts… evaluations… thoughts… evaluations…
judgments… conclusions… judgments… conclusions…
questions…questions… WE SIMPLY WE SIMPLY
NOTICE THEM.NOTICE THEM.
![Page 20: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/20.jpg)
There is nothing There is nothing right or wrong right or wrong
about what we are about what we are thinking… thinking…
it’s just it’s just what we are thinking…what we are thinking…
![Page 21: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/21.jpg)
Now Now become aware become aware of your breath.of your breath.
![Page 22: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/22.jpg)
Notice the sensation Notice the sensation of cool air of cool air
at your nostrils at your nostrils as you inhale as you inhale each breath…each breath…
![Page 23: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/23.jpg)
Inhale…Inhale…
~just ~just notice~notice~
Exhale…Exhale…
![Page 24: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/24.jpg)
Notice the Notice the sensation sensation
of warmer air of warmer air when you exhale…when you exhale…
![Page 25: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/25.jpg)
Inhale…Inhale…
~just ~just notice~notice~
Exhale…Exhale…
![Page 26: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/26.jpg)
What What do you notice do you notice
right now?right now?
![Page 27: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/27.jpg)
Are you aware of Are you aware of the position the position of your body of your body
in this moment? in this moment?
![Page 28: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/28.jpg)
Maybe you are Maybe you are leaning on one leaning on one
foot more than the foot more than the other as you stand other as you stand
and watch…and watch…
![Page 29: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/29.jpg)
Maybe you are Maybe you are sitting and you sitting and you
notice notice that you feel the seat that you feel the seat
beneath you… beneath you…
![Page 30: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/30.jpg)
Perhaps you notice Perhaps you notice that your legs are that your legs are crossed… or that crossed… or that your hands are your hands are clenched tight…clenched tight…
![Page 31: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/31.jpg)
Whatever you notice Whatever you notice in your body is alright… in your body is alright…
there’s there’s nothingnothing you you need need
to changeto change or or to do differentlyto do differently… …
you are just being you are just being mindful of your body…mindful of your body…
![Page 32: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/32.jpg)
If you want to, If you want to, bring your bring your attention attention
to your emotions to your emotions right now…right now…
![Page 33: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/33.jpg)
Perhaps you are feeling Perhaps you are feeling concerned or restless…. concerned or restless….
Maybe you feel Maybe you feel relieved relieved
or have a sense of or have a sense of contentment.contentment.
![Page 34: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/34.jpg)
Whatever Whatever you may be feeling you may be feeling
is fine.is fine.
![Page 35: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/35.jpg)
There is nothing wrong There is nothing wrong with your feelings~with your feelings~
there is nothing right there is nothing right with your feelings~ with your feelings~
they are just what you feel.they are just what you feel.
![Page 36: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/36.jpg)
Just notice Just notice what you notice.what you notice.
![Page 37: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/37.jpg)
Be aware of Be aware of your body.your body.
![Page 38: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/38.jpg)
Feel yourself Feel yourself breathe.breathe.
![Page 39: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/39.jpg)
There is There is nothing nothing right or right or wrong.wrong.
![Page 40: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/40.jpg)
Simply noticeSimply noticethat you are here…that you are here…
right now…right now…
![Page 41: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/41.jpg)
… … and wherever and wherever you go… there you go… there
you are…you are…
![Page 42: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/42.jpg)
You have just completed You have just completed a brief mindfulness a brief mindfulness
meditation.meditation.
![Page 43: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/43.jpg)
For more information about this For more information about this mindfulness meditation mindfulness meditation
or other useful mind-body techniques, or other useful mind-body techniques, please contact the please contact the
Columbia Integrative Medicine Columbia Integrative Medicine Program Program
# 212.342.0002# 212.342.0002
![Page 44: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/44.jpg)
Visit our website at: Visit our website at: www.ColumbiaIntegrativeMedicinewww.ColumbiaIntegrativeMedicine
.org.org
![Page 45: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/45.jpg)
![Page 46: MEDITATE While You Wait A Mind-Body Technique Offered to You by the ~Columbia Integrative Medicine Program~](https://reader030.vdocuments.site/reader030/viewer/2022032612/56649edc5503460f94beca0c/html5/thumbnails/46.jpg)