a. Definition of mindfulness: moment to moment nonjudgmental of ones awareness to ones thoughts, feelings and other sensations from input from environmenti. Moment to moment= in the nowii. Nonjudgmental awareness= nonjudgmental is very important**iii. Awarenessa. Mindfulness meditation came from practices in Southeast Asia from Buddhismb. Peace core brought it back here after studying with teachers there- very old came from 2600 years agoa. Those peace core volunteers said they didn’t need cultural/religious stuff- just the practiceb. Made it accessible to westernersc. John Cavit Sin- founded at U of Mass medical center= mindfulness stress reduction program- combined this and yoga-d. As result of that entrance into Western med system-became center for studye. Became widely available (no studied and adopted in lots of places like prisons, schools, corps, etc)a. OVERVIEW: physiological, education/learning and emotionalb. Physiologically:i. Effect range of autonomic physiological responses:ii. Lower blood pressure, overall arousal, and emotional reactivityiii. Decreased heart rate and respiratory rateiv. Increase blood flow and measurable signs of relaxation responsev. Enhancement of immune system and release of chronic painvi. People show difference in attention and sense of how much pain they are in- 8 week program 25 min of meditation a day1. Don’t have to do it for years and don’t have to do it for hours a day2. Very accessible to us in modern timec. Education and learningi. Helps with attention and focusii. And being able to keep your mind where you want it- if you want to study, keep your mind there- do what you want with your mind- “teaching you to think thoughts you want”iii. Foster compassion, altruism and empathyiv. And to reduce anger, hostility and mood disturbances (movies about meditation and prisons)1. Bc you can star to see thoughts and emotions- they come and go, not at our control you don’t have to go down every rabbit hole that your thoughts and emotions may take you to2. You see how thoughts fuel mental state/mood- so you need meditationa. They were basic instructions from Buddha- still simple but not easyb. Nothing mysterious/magicalc. We used breath as focus of our meditation bc its neutral, available, and its neutrali. If you focus on something pleasant- you get lost and unpleasant is difficultii. That’s why you want neutralityd. Nothing special about the breath- you can make anything else center of meditation as long as its theree. Not controlling your breath and not making it do anything (no breathing exercise)f. Taking attention and learning to focus it*i. When you first experience- your attention is all over the place (you do it and then you think of everything)ii. You are learning how to bring attention to where you want it to be- right now we are doing the breath* (after a while you can make other things your attention)iii. You can see whats really going on (hard to see what emotions are running your life- so until you know whats going on, hard to live your life consciously)iv. Bring your attention back to breath and when it wander bring it backg. Learning to let go of obsessive and compulsive thoughtsi. Basically- practicing something, its like a muscle you trainii. You have to practice letting goiii. If you focus and are mindful, then next moment will more likely be mindful and focused- moments to moments have propensity to be similar- so you can bring it with you/portableh. Approach meditation with friendliness and relaxationi. Its like training a puppyii. Mind like a puppy- treat it kindly and encourage it to come back where you want it (you don’t wanna hit a puppy for not peeing on pad)iii. Lots of expectation to do it perfect- but THERE IS NO PERFECT MEDITATION1. Even if your mind wanders- that’s ok- just entice it to come back bc you are trying to train itiv. Wake up when your mind is wandering- wake up and say welcome home to yourself** to stay in present moment**a. In Buddhism- 6 sense spacesi. Eyes- in what we seeii. Ears- what we heariii. Nose- smelliv. Tongue- tasetv. Body- touchvi. Brain/mind- mental objectsa. Mindfulness meditationb. Approach with relaxation and friendlinessc. Cant do anything wrongd. *eventually you go from breath- to body- to feelings- to everything so when things come up you can deal with them in same way/just being mindful of ite. breath is the anchor for today- what you come back to every timei. if you have difficult relationship with breath= you can use touch point =(touch of hands on body)f. don’t lean back on chair so you don’t fall asleepg. up right posture with feet groundedh. eyes closed/openCMS 372T Lecture 24Outline of Last Lecture I. Present Time FocusOutline of Current Lecture II. Mindfulness Meditation- Guest Speaker introIII. Where does it come fromIV. How its new and differentV. BenefitsVI. What it is specificallyVII. 6 Sense SpacesVIII. Guided MeditationCurrent Lecture:I. Mindfulness Meditation- Guest Speaker introa. Definition of mindfulness: moment to moment nonjudgmental of ones awareness to ones thoughts, feelings and other sensations from input from environmenti. Moment to moment= in the nowii. Nonjudgmental awareness= nonjudgmental is very important**iii. AwarenessII. Where does it come froma. Mindfulness meditation came from practices in Southeast Asia from Buddhismb. Peace core brought it back here after studying with teachers there- very old came from 2600 years agoIII. How its new and differenta. Those peace core volunteers said they didn’t need cultural/religious stuff- just the practiceb. Made it accessible to westernersc. John Cavit Sin- founded at U of Mass medical center= mindfulness stress reduction program- combined this and yoga- These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.d. As result of that entrance into Western med system-became center for studye. Became widely available (no studied and adopted in lots of places like prisons, schools, corps, etc)IV. Benefitsa. OVERVIEW: physiological, education/learning and emotionalb. Physiologically:i. Effect range of autonomic physiological responses:ii. Lower blood pressure, overall arousal, and emotional reactivity iii. Decreased heart rate and respiratory rateiv. Increase blood flow and measurable signs of relaxation responsev. Enhancement of immune system and release of chronic painvi. People show