Introduction to Mindfulness: Week 8
Message from Janet:
Thank you for going on this Mindfulness journey with us and with each other. Thank you for showing up as yourselves, and being kind to yourselves and to each other. We look forward to seeing you again.
Here are some suggestions for continuing your Home Practice. The Kindness Meditation we did is below.
Your Action Plan:
Continue to practice informal mindfulness and some formal mindfulness, and include movement
Continue to notice challenges that come up as you deepen your practice
Try the self compassion break as many times as you need it
5-20 minutes self-guided or guided daily meditation: An invitation to notice breath and consider the elements of S.O.A.R.
KINDNESS MEDITATION
Sit in a comfortable position, reasonably upright and relaxed. Fully or partially close your eyes. Take a few full breaths to settle into your body and into the present moment.
Bring to mind a person or other living being who naturally makes you smile. This could be a child, family or friend, someone who you do not know well, a cat or dog, something from nature, or something beautiful in your mind, whomever /whatever naturally brings happiness to your heart. Something that makes you feel happy, content, or at ease). Let yourself feel what it’s like to be in that being’s presence. Allow yourself to enjoy or appreciate the good company.
Now, recognize how vulnerable this person or object might be (you, others, natural world) one is—just like you, subject to difficulties such as sickness, aging, and death or other sufferings (fear, uncertainty, powerlessness, helplessness, Also, this being has wishes to be happy, or healthy, live with ease and peace, just like you and every other living being. Repeat softly and gently, feeling the importance of your words:
May you be safe, and free from danger
May you be peaceful.
May you be healthy.
May you live with ease.
4. When you notice that your mind has wandered, return to the words and the image of the person, animal, image that you have in mind. Notice and Savor any warm feelings that may arise. Go slow.
5. Now add yourself to your circle of good will. If it feels comfortable, put your hand over your heart, feel the warmth of your hand, and say:
May you and I be safe and free from danger
May you and I be peaceful
May you and I be healthy.
May you and I live with ease.
6. Now think of a neutral person, perhaps someone you see every day or even someone who you see in this group who you do not know well or (even have strong feelings about). Add this neutral person to your circle of good will. If your hand is over your heart of some other physical connection, feel the warmth of your hand, and say:
May this person be safe, and free from danger
May this person be peaceful.
May this person be healthy.
May this person live with ease.
7. Visualize your whole body in your mind’s eye, notice any stress or uneasiness that may be lingering within you, and offer kindness to yourself and others
May I and we be safe and free from danger
May I and we be peaceful.
May I and we be healthy.
May I and we live with ease.
8.Now take a few breaths and just rest sit quietly in your own body, savoring the good will and compassion that flows naturally from your own heart. Know that you can return to the phrases anytime you wish.
9. Gently open your eyes; reconnect with the awareness of others sharing this space with you.
Community Mindfulness Resources
We hope that these resources will help you bring continuity to your mindfulness practice in daily life.
Definitions of Mindfulness
The awareness that emerges through paying attention on purpose, and nonjudgmentally, to the unfolding of experience moment to moment. Kabat-Zinn 2003
Awareness of present experience with acceptance. Germer 2013
Community and Practice
CHA Center for Mindfulness and Compassion
CMC aims to enhance the health and well-being of CHA’s diverse community by integrating mindfulness and compassion into health care. CMC envisions a vibrant center that cultivates mindfulness and compassion in the following areas: patient care, clinician and staff well-being, professional education and training, our communities, and scientific research.
1035 Cambridge St, Cambridge, MA 02141
Recordings for Mindfulness of Breath practices
5,10,15,& 20 minute breath practices
https://www.chacmc.org/introtomindfulness
Mindful Boston
Mindful Boston is a meditation practice studio located in Cambridge. It offers free community meditation sessions, as well as MBSR programs, and mindfulness workshops. In addition, Mindful Boston offers free online resources such as guided mindfulness meditations.
694 Massachusetts Avenue, Central Square, Cambridge MA 02139
http://mindfulboston.com/index.html
The Arlington Center, Arlington, MA
The Arlington Center offers groups, workshops and services in movement, meditation, and wellness.
369 Mass Ave, Arlington, MA
www.arlingtoncenter.org
Cambridge Insight Meditation Center
The Cambridge Insight Meditation Center is a nonprofit, nonresidential urban center for the practice of Insight Meditation. Located in the heart of Cambridge, CIMC provides an environment where the contemplative life can be developed and protected amid the complexities of city living. Here, people of all religious, non-religious, and philosophical persuasions, can come together to learn, support and deepen practice.
331 Broadway, Cambridge, MA 01239
www.cimc.info
The Center for Mindfulness - University of Massachusetts Medical School
The UMass Medical School Center for Mindfulness in Medicine, Health Care, and Society’s aims to explore, understand, articulate and further mindfulness in the lives of individuals, organizations and communities through clinical care, rigorous scientific research, professional training, and informed public discourse.
55 Lake Ave North, Worcester, MA 01655 http://www.umassmed.edu/cfm/
Zen Center North Shore
The Zen Center offers daily classes and programs including special programs and schedules for beginners as well as volunteer opportunities.
123 Park St, Beverly, MA 01915
https://zencenternorthshore.org/zen-center
Shambala Meditation Center of Boston
Shambala Boston provides a wide variety of programs and schedules for beginners and advanced practitioners.
646 Brookline Avenue, Brookline, MA 02445
https://boston.shambhala.org/getting-started/
Restore Meditation
Restore Meditation was founded by a nurse practitioner whose mission was to create a space, which supports daily meditation practice for all individuals. Their schedule includes restorative yoga, meditation and reiki classes.
400 West Cummings Park, Suite 1925, Woburn, MA 01801
http://www.restoremeditation.com/
Open Meadow Zen Group
The Open Meadow Zen Group practices on Monday and Wednesday nights, as well as Saturday mornings. Practices include sitting, walking meditation, chanting, and a short dharma reading.
212 Marrett Rd, Lexington, MA 02421
Books
The Mindful Way Workbook. John Teasdale, Mark Williams, Zindel Segal
The Mindful Way through Depression. Mark Williams, John Teasdale, Zindel Segal, Jon Kabat-Zinn
Full Catastrophe Living, 2nd Edition. Jon Kabat-Zinn
The Mindful Path to Self-Compassion. Chris Germer
The Mindfulness Solution. Ron Siegel
Sitting Together. Susan Pollak, Paul Fulton, Ron Siegel
Guided Mindfulness Recordings
All available online for free at:
1. CHA Center for Mindfulness and Compassion
Mindfulness Recordings and Resources
2. UCLA Mindful Awareness Research Center
Guided Mindfulness Practices
http://marc.ucla.edu/body.cfm?id=22
3. UC San Diego Center for Mindfulness Website
Guided Mindfulness Practices
http://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx
4. Sitting Together Website
Guided Mindfulness and Compassion Practices
http://sittingtogether.com/meditations.php
5. Center for Mindful Self-Compassion Website
Guided Compassion and Self-Compassion Practices
https://centerformsc.org/practice-msc/guided-meditations-and-exercises/
6. Tara Brach Website
Guided Practices
http://www.tarabrach.com/audioarchives-guided-meditations.html
6 Most Popular Mindfulness Apps
1. Headspace
Free app for iPhone and Android
2. Insight Timer
Free app for iPhone and Android
3. Liberate
Free app for iPhone and Android
https://liberatemeditation.com/
4. Stop, Breathe & Think
Free app for iPhone, Android, and Web
https://www.youtube.com/channel/UCkB9zEEqnP9kMIf5VChd99Q/playlists
5. Omvana
Free app for iPhone and Android
6. The Mindfulness Training App
Free app for iPhone
https://itunes.apple.com/us/app/themindfulness-training-app/id687853790?mt=8
Wild Geese
Mary Oliver
You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting -
over and over announcing your place
in the family of things.
© 2004 Mary Oliver, Wild Geese: Selected Poems
