A Step-by-Step Mindfulness Meditation Program for Transforming Chronic and Acute Pain
Shinzen Young
• Suffering = Pain x Resistance (Resistance is Physical/Emotional)
• Meditation while running can increase endurance and runners high
• “Sesshin” means week long meditation
• Resource: International Buddhist Meditation Center, L.A.
• “Meditation breaks the addiction to thinking”
• Strategies of Meditation:
1. Let go of distractions and focus on breath, mantras etc.
2. Allow thoughts but carefully observe with detachments while being very alert
• If you are thinking of “words” say “words”. If you are thinking “images”, say “images”. If you are thinking of “both” say “both”.
• Mindfulness allows you to divide and conquer your thoughts
• Catharsis is Greek for “clearing out”
• States of “Equanimity”:
1. Suppression – Denying
2. Identification – Fixating
3. Balanced – Let go of negative and replace with positive
• Mindfulness involves intently pouring awareness on pain
• A successful meditation is any meditation you do
• Meditation: do not allow yourself to become sleepy or drowsy. Stay “alert” with good sitting posture. With eyes half open gaze as if staring into infinity without focusing on any object
• When meditation ends try to preserve that state of mind through your daily activities. Do a mini meditation through the day to preserve that state of mind.
• Focus away from pain and develop concentration on breathing. Feel good on inhale and relaxed on exhale.
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