| Stress Meditation Basics |
 |  |  |  |  |  |  |  |
| INNER Stress Management |
STRESS MEDITATION BASICS
Contents
1. OVERVIEW
2. QUESTIONNAIRE
3. INTEREST
4. POSTURE AND PAIN
5. ATTITUDE
6. STRESS MEDITATION
7. SPA LEARNING
8. THE ART OF MEDITATION
9. TIPS
=====================
1- MEDITATION OVERVIEW
Definition- (general term) Mental Development, having the ability to be relaxed and attentive.
History- For as long as there has been recorded history. Meditation has been used to release stress, rebalance emotions and
understand the nature of things.
Types- There are thousands of meditations with each having a specific purpose. But for simplicity we put them into one of 2
categories concentration or understanding.
1. Concentration- This is when we chose the object of meditation. Example- we may put our attention on the sensations of the
body breathing to calm down the mind.
2. Understanding- This is when the object of experience chooses us. Example- we watch the types of thoughts that arise in the
mind so we can understand their nature
Benefits- Physical lower blood pressure, faster and more complete healing etc.
Psychological: decreased anxiety, depression, irritability and moodiness
Increased self-actualization, feelings of vitality and rejuvenation, emotional stability
Increased happiness and improved learning ability and memory
-------------------------------------------------------------------
2- QUESTIONNAIRE
Introduction- The following questionnaire may be useful in clarifying your meditation goals.
What would I like to get from meditation?
Improved Physical Health, Better Relationships, Reduced Stress, More Fun, Insights etc.
What type or types of meditation am I interested in?
Walking, Sitting, Lying, Chanting, Theravada, Zen, Tibetan etc.
Am I interested in meditations of a religious nature?
Christian, Jewish, Muslim etc.
Do I have any physical limitations for sitting for 10 – 30 min?
What resources are available?
Books, CD’s Sitting Groups, Classes and Teachers
Am I really INTERESTED in learning how to meditate?
-------------------------------------------------------------------
3- INTEREST*
"Interest is the zest of LIFE"
INTEREST is also the bases of learning. When we are interested in learning new things about ourselves and LIFE. There is a
natural energy that arises within us. Interest also contains the 2 qualities of ATTENTION & INTENTION that support all
meditation practices.
THE 2 QUALITIES OF INTEREST- Attention & Intention
1- Attention (awareness) Before we can change our inner experience of stress, it first has to enter into our conscious attention.
2- Intention (caring) Once we are aware of the object of experience, we bring to it a compassionate intention. (more ...
-------------------------------------------------------------------
4- POSTURE & PAIN
“Any meditation is better then no meditation.”
Posture- is important to receive the benefits of meditation.
Key points for all postures are for the:
* Spine to be straight.
* Chest to be open.
* Belly to be soft.
Pain- there will be some discomfort in the body at first. If the pain is strong, move enough to relief it. If the pain goes away after
10 minutes of moving around, no harm to the body has been done.
Time- it is better to meditate for short a period of time 1-7 minutes. Then to wait for when we may have 30-45 minutes.
-------------------------------------------------------------------
5- NON-JUDGMENTAL ATTITUDE
“an non-judgmental attitude, is the hallmark of good Stress Meditation"
The non-judgmental attitude in meditation is different from daily living. Usually we reactively judge and push away unpleasant
experiences out of habit just. Rather then judging the experience as bad and allowing over anger to arise. Just be interest in
the experience without judging it. This way we have a learn a great deal about the nature of the experience. The next time the
same experience arises we will be more confident in responding to it, rather then over reacting to it.
It just is what it is and all inner experiences change with time. To help guide the mind in meditation we can offer silent inner
phrases of intention like "no thing to get", "everything to know", letting it all go" etc.
-------------------------------------------------------------------
6- STRESS MEDITATION
“Stress affects both the body and the mind.”
We have found that stress can be effectively worked within 3 stages. Each of these stages has an associated STRESS
Meditation practice (see below). The practices then transfer into our daily activities.
1 – Releasing Daily Stress, - We Practice “Stopping & Dropping”
2 - Restoring The Emotions, - We Practice “Opening & Smiling”
3 - Reducing Future Stress – We Practice “Naming & Claiming”
-------------------------------------------------------------------
7- THE SPA MEDITATION LEARNING MODEL
“Study, Practice & Apply”
Introduction: The suggestion is that the more the body, heart and mind are understood. The less stress we hold. The 3 aspects
of this process are study, practice and understanding.
Study- Reading and listening to talks can provide different intellectual models of practice to consider. With study an INTEREST to
practice often occurs.
Practice- The practice of formal meditation and daily mindfulness (remember to come back into the present moment) allow for the
realization of new understandings to arise.
Apply- With open minded inquiry we gain insight into the true nature of stress and our role in it. These new understandings lead
to INTEREST in further study. Further study leads to more practice. Regular practice leads to more understanding. More
understanding = less stress. :-)
-------------------------------------------------------------------
8- THE ART OF MEDITATION:
"To meditate is to become INTEREST in ... , without being for or against it."
"To meditate is to become INTERESTED in ...
To be INTERESTED in the experiences of the present moment. Experiences of the body's sensations, the heart's emotions and
the mind's thoughts.
..., without being for or against it."
To acknowledge the experience by, just letting it be what it is. Without too much judgment (from past memories) or too much
expectation (of a future outcome).
-------------------------------------------------------------------
9- MEDITATION TIPS:
“the mind is the forerunner of all things”
* The Rule- The Golden Rule of Meditation: "Do not force the mind."
*Gentleness- Lightly guide the mind, with skillful phrases, e.g. "no thing to get", "every thing to know"
*Protection- Protect the mind, from becoming overwhelmed with negative emotions or anxious thoughts by skillfully using
compassion. With a gentle but firm caring, return the awareness to the heavy, hard sensations of the hips and spine.
------------------------------------------------------------------
MORE ABOUT ISM
Why INNER Stress Management?
The most damaging effects happen to the body and brain when we feel helpless or overwhelmed. By being proactive and
learning effective stress management skills we become more confident in dealing with stress. The more inner-self understanding
we have of our physical, emotional and mentally states, the less helpless and overwhelmed we will feel when outer stressful
events occur.
How do we learn INNER Stress Management?
After years of research, study, practice and teaching it has been found that stress can be effectively worked with in three
stages. Each of these stages has an associated STRESS Meditation practice (please see below).
Summary: In time as we practice we experience the deep and listening benefits of these 3 stress meditation practices. And
always keeping in mind “it’s gotta be fun” or we are unlikely to practice.
For the next stage of study, please click-> How to Release Stress:
Contents
1. OVERVIEW
2. QUESTIONNAIRE
3. INTEREST
4. POSTURE AND PAIN
5. ATTITUDE
6. STRESS MEDITATION
7. SPA LEARNING
8. THE ART OF MEDITATION
9. TIPS
=====================
1- MEDITATION OVERVIEW
Definition- (general term) Mental Development, having the ability to be relaxed and attentive.
History- For as long as there has been recorded history. Meditation has been used to release stress, rebalance emotions and
understand the nature of things.
Types- There are thousands of meditations with each having a specific purpose. But for simplicity we put them into one of 2
categories concentration or understanding.
1. Concentration- This is when we chose the object of meditation. Example- we may put our attention on the sensations of the
body breathing to calm down the mind.
2. Understanding- This is when the object of experience chooses us. Example- we watch the types of thoughts that arise in the
mind so we can understand their nature
Benefits- Physical lower blood pressure, faster and more complete healing etc.
Psychological: decreased anxiety, depression, irritability and moodiness
Increased self-actualization, feelings of vitality and rejuvenation, emotional stability
Increased happiness and improved learning ability and memory
-------------------------------------------------------------------
2- QUESTIONNAIRE
Introduction- The following questionnaire may be useful in clarifying your meditation goals.
What would I like to get from meditation?
Improved Physical Health, Better Relationships, Reduced Stress, More Fun, Insights etc.
What type or types of meditation am I interested in?
Walking, Sitting, Lying, Chanting, Theravada, Zen, Tibetan etc.
Am I interested in meditations of a religious nature?
Christian, Jewish, Muslim etc.
Do I have any physical limitations for sitting for 10 – 30 min?
What resources are available?
Books, CD’s Sitting Groups, Classes and Teachers
Am I really INTERESTED in learning how to meditate?
-------------------------------------------------------------------
3- INTEREST*
"Interest is the zest of LIFE"
INTEREST is also the bases of learning. When we are interested in learning new things about ourselves and LIFE. There is a
natural energy that arises within us. Interest also contains the 2 qualities of ATTENTION & INTENTION that support all
meditation practices.
THE 2 QUALITIES OF INTEREST- Attention & Intention
1- Attention (awareness) Before we can change our inner experience of stress, it first has to enter into our conscious attention.
2- Intention (caring) Once we are aware of the object of experience, we bring to it a compassionate intention. (more ...
-------------------------------------------------------------------
4- POSTURE & PAIN
“Any meditation is better then no meditation.”
Posture- is important to receive the benefits of meditation.
Key points for all postures are for the:
* Spine to be straight.
* Chest to be open.
* Belly to be soft.
Pain- there will be some discomfort in the body at first. If the pain is strong, move enough to relief it. If the pain goes away after
10 minutes of moving around, no harm to the body has been done.
Time- it is better to meditate for short a period of time 1-7 minutes. Then to wait for when we may have 30-45 minutes.
-------------------------------------------------------------------
5- NON-JUDGMENTAL ATTITUDE
“an non-judgmental attitude, is the hallmark of good Stress Meditation"
The non-judgmental attitude in meditation is different from daily living. Usually we reactively judge and push away unpleasant
experiences out of habit just. Rather then judging the experience as bad and allowing over anger to arise. Just be interest in
the experience without judging it. This way we have a learn a great deal about the nature of the experience. The next time the
same experience arises we will be more confident in responding to it, rather then over reacting to it.
It just is what it is and all inner experiences change with time. To help guide the mind in meditation we can offer silent inner
phrases of intention like "no thing to get", "everything to know", letting it all go" etc.
-------------------------------------------------------------------
6- STRESS MEDITATION
“Stress affects both the body and the mind.”
We have found that stress can be effectively worked within 3 stages. Each of these stages has an associated STRESS
Meditation practice (see below). The practices then transfer into our daily activities.
1 – Releasing Daily Stress, - We Practice “Stopping & Dropping”
2 - Restoring The Emotions, - We Practice “Opening & Smiling”
3 - Reducing Future Stress – We Practice “Naming & Claiming”
-------------------------------------------------------------------
7- THE SPA MEDITATION LEARNING MODEL
“Study, Practice & Apply”
Introduction: The suggestion is that the more the body, heart and mind are understood. The less stress we hold. The 3 aspects
of this process are study, practice and understanding.
Study- Reading and listening to talks can provide different intellectual models of practice to consider. With study an INTEREST to
practice often occurs.
Practice- The practice of formal meditation and daily mindfulness (remember to come back into the present moment) allow for the
realization of new understandings to arise.
Apply- With open minded inquiry we gain insight into the true nature of stress and our role in it. These new understandings lead
to INTEREST in further study. Further study leads to more practice. Regular practice leads to more understanding. More
understanding = less stress. :-)
-------------------------------------------------------------------
8- THE ART OF MEDITATION:
"To meditate is to become INTEREST in ... , without being for or against it."
"To meditate is to become INTERESTED in ...
To be INTERESTED in the experiences of the present moment. Experiences of the body's sensations, the heart's emotions and
the mind's thoughts.
..., without being for or against it."
To acknowledge the experience by, just letting it be what it is. Without too much judgment (from past memories) or too much
expectation (of a future outcome).
-------------------------------------------------------------------
9- MEDITATION TIPS:
“the mind is the forerunner of all things”
* The Rule- The Golden Rule of Meditation: "Do not force the mind."
*Gentleness- Lightly guide the mind, with skillful phrases, e.g. "no thing to get", "every thing to know"
*Protection- Protect the mind, from becoming overwhelmed with negative emotions or anxious thoughts by skillfully using
compassion. With a gentle but firm caring, return the awareness to the heavy, hard sensations of the hips and spine.
------------------------------------------------------------------
MORE ABOUT ISM
Why INNER Stress Management?
The most damaging effects happen to the body and brain when we feel helpless or overwhelmed. By being proactive and
learning effective stress management skills we become more confident in dealing with stress. The more inner-self understanding
we have of our physical, emotional and mentally states, the less helpless and overwhelmed we will feel when outer stressful
events occur.
How do we learn INNER Stress Management?
After years of research, study, practice and teaching it has been found that stress can be effectively worked with in three
stages. Each of these stages has an associated STRESS Meditation practice (please see below).
Summary: In time as we practice we experience the deep and listening benefits of these 3 stress meditation practices. And
always keeping in mind “it’s gotta be fun” or we are unlikely to practice.
For the next stage of study, please click-> How to Release Stress: