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Meditation article

These programs constitute the core practice curriculum of mindfulness-based stress reduction (MBSR) in the Stress Reduction Clinic. They are meant to be used in conjunction with Dr. Kabat-Zinn`s book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. You will find extensive descriptions of these practices in this book, as well as pictures of the mindful hatha yoga sequences. Thousands of people have used these programs either alone or in conjunction with the book to develop and sustain a meditation practice based on mindfulness, and to benefit from its stress reducing, healing, and transformational potential when practiced regularly.

After more than twenty years in the form of audiotapes, these Series 1 guided mindfulness meditation practice programs available as CDs due to popular demand. The content of the CD program is identical to that on the tapes. The CDs are packaged in a protective folder that includes a page of instructions on "How to Use Your Mindfulness Meditation Practice CDs" and a note of explanation about the program from Dr. Kabat-Zinn.

CD 1: Body Scan Meditation 45 minutes

This is the first guided meditation program that people use in the Stress Reduction Clinic. The body scan is a closely guided journey through your body as you bring moment-to-moment awareness to every region in turn, starting with the toes of the left foot. It is done lying on your back if possible. Through regular practice, it can help you to enter and explore deep states of relaxation, become much more intimate and accepting of your body as it is, learn to work effectively with body sensations and feelings of discomfort and pain, and cultivate increasing powers of concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging awareness).

CD 2: Mindful Yoga 1 45 minutes

A gentle sequence of mindful hatha yoga postures which help build strength, balance, and flexibility in both body and mind.

CD 3: Sitting Meditation 45 minutes

Detailed guidance and instruction for the practice of mindfulness meditation in a formal sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long stretches of silence interspersed within the guidance for you to practice on your own. Sitting meditation is the traditional core practice of mindfulness meditation.

CD 4: Mindful Yoga 2 45 minutes

A different sequence of mindful hatha yoga postures, including many done standing.

Series 1 CDs: 4 CD set, sold only as a complete set $30.00

Tapes

The two Series 1 tapes were originally used by the patients in Dr. Kabat-Zinn`s classes in the Stress Reduction Clinic. They are also used in conjunction with Dr. Kabat-Zinn`s book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness You will find extensive descriptions of the meditation practices used on the tapes in this book, as well as pictures of the mindful hatha yoga sequences on the reverse sides of both Series 1 tapes. Thousands of people have used these two tapes either alone or in conjunction with the book to develop and sustain a meditation practice based on mindfulness, and to benefit from its stress reducing, healing, and transformational potential when practiced regularly.

Tape 1: Guided Body Scan Meditation/Mindful Yoga 1 45 minutes/side

This is the first guided meditation practice tape that people use in the Stress Reduction Clinic. The body scan on Side One is a closely guided journey through your body, as you bring moment to moment awareness to every region in turn, starting with the toes of the left foot. It is done lying on your back if possible. Through regular practice, it can help you to enter and explore deep states of relaxation, become much more intimate and accepting of your body as it is, learn to work effectively with body sensations and feelings of discomfort and pain, and cultivate increasing powers of concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging awareness). Side Two has a gentle sequence of mindful hatha yoga postures.

Tape 2: Guided Sitting Meditation/Mindful Yoga 2 45 minutes/side

Side One has detailed instructions for the practice of mindfulness meditation in the formal sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long stretches of silence on this tape interspersed within the guidance, for you to practice mindfulness on your own. Sitting meditation is the traditional core practice of mindfulness meditation. Once learned, the sitting meditation practice can be used anywhere, for any length of time. Side Two is a different sequence of mindful hatha yoga postures, including many done standing up.

. The sitting posture, which has been found to be the most conducive

for meditation, is the half-lotus position. Sit upright with your back and spine straight – cross-legged with your right leg over the left one.

You can sit on a cushion or pillow to make your position more comfortable. Nothing should impede your breathing or circulation. Your hands should rest palms-up on your lap, and the tip of your right index finger should touch your left thumb. Feel as if you are one with the ground on which you sit. Feel that you could sit happily for as long as you like.

2. Softly close your eyes as if you were falling asleep. Relax every part of your body, beginning the muscles of your face, then relax your face, neck shoulders, arms, chest, trunk and legs. Make sure there are no signs of tension on your forehead or across your shoulders.

3. Close your eyes and stop thinking about the things of the world. Feel as if you are sitting alone – around you is nothing and no-one. Create a feeling of happiness and spaciousness in your mind. Before starting, it is necessary to acquaint yourself with the various resting points or bases of the mind inside the body.

The first base is at the rim of the nostril, on the right side for men and on the left side for women.
The second base is at the bridge of the nose at the corner of the eye – on the right side for men and on the left side for women.
The third base is at the center of the head.
The fourth is at the roof of the mouth.
The fifth is at the center of the throat above the Adam’s apple.
The sixth base is at a point in the center of the body at the meeting point of an imaginary line between the navel through the back and the line between the two sides.
The seventh base of the mind is two fingers’ breadths above the sixth base. This base is the most important point in the body. It is the very center of the body and the point where the mind can come to a standstill.

4. Feel that your body is empty space, without organs, muscles or tissues. Gently and contentedly rest you attention at a point near to the seventh base of the mind – at the center of the body. Whatever experience arises in the mind, simply observe without attempting to interfere. In this way your mind will become gradually purer and inner experience will unfold.

5. If you find that you cannot dissuade the mind from wandering, then your mind needs an inner object as a focus for attention. Gently imagine that a bright, clear, crystal ball, the size of the tip of your little finger, is located inside at the center of the body. Maybe you’ll find you can imagine nothing, but later you’ll be able to see a crystal ball of increasing clarity. Allow your mind to come to rest at the very center of the crystal ball. Use the subtlest of effort and you’ll find that the crystal ball becomes brighter and clearer. If you see too much effort you will find that it gives you a headache.

6. If you find that your mind still wanders from the crystal ball, you can bring the mind back to a standstill by repeating the mantra, “Samma-araham” silently, as if the sound of the mantra is coming from the center of the crystal ball. Repeat the mantra over and over again without counting.

7. Don’t entertain thoughts in your mind. Don’t analyze what’s going on in the meditation. Allow the mind to come to the standstill – that’s all you need to do. If you find that you can imagine nothing, then repeat the mantra, “Samma-araham” silently and continuously in the mind. If you find that you’re not sure about the location of the center of the body, anywhere in the area of the stomach will do. Persevere because today’s day-dream is tomorrow’s still mind, today’s darkness is tomorrow’s inner brightness, today’s perseverance is tomorrow’s fulfillment.

Don’t be disappointed if you find your mind wandering. It is only natural for beginners. Make effort continuously, keep your mind bright, clear and pure, and in the end, you will achieve your goal.

8. Keep repeating the mantra and eventually the sound of the words will die away. At that point a new bright, clear, crystal ball will arise in the mind of its own accord. The crystal ball will sparkle like a diamond.

This stage is called pathama magga (primary path). At this stage the shining crystal ball is connected firmly to the mind, and is seated at the center of the body. You will experience happiness, With continuous observation at the center of this crystal ball, it will give way to a succession of increasingly purer bodily sheaths until it reaches the ultimate one called “Dhammakaya”, the highest level of attainment of supreme happiness.

Meditation index