The Life Of Buddha by BBC (divided version)

The Life Of Buddha is a documentary film co-produced by BBC and Discovery Channel. The documentary film captured the life of the first mindfulness teacher, Siddhartha Gautama known as Buddha, from his birth to death. The film is 50 minutes long directed by Clive Maltby.



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If the above video is not available, there is an alternative location: http://www.youtube.com/watch?v=bc77e16HGtA&feature=related


Related link: The Buddha by PBS

How to meditate while vacuuming

You can use the following technique while vacuuming floor.

Basic

1. Be aware that you are vacuuming.
2. Notice pushing and pulling movements. For example, when you are pushing vacuum cleaner to move forward, you know that you are pushing. When you are pulling vacuum cleaner to move backward, you know that you are pulling.

After getting familiar with the basic technique, you can try advanced techniques.

Advanced technique 1

Expand your awareness to one or more of the following experiences if it is safe to do so: your breath, your body posture, the sound of vacuuming, your feelings, your thoughts, other mental or physical experiences.

Tips: General practice tips

Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. Pay adequate attention to safety, especially safety instructions from the manufacturer of the electric device while using the above technique.

One mindful breath

One mindful breath can make a difference. Try it when you want to calm your mind that is under influence of agitation, anger, stress or other disturbing emotion. You can also try one mindful breath when you feel drowsy in your sitting meditation practice or other occasions when you do not want to fall a sleep. You can have one mindful breath in any occasion whether you are sitting, standing, lying down, walking or in a meeting as well as waiting for someone on the phone, green lights in an intersection, or a web page to be loaded on your computer screen. If you practice one mindful breath regularly, you will become more skillful at it and one mindful breath are likely to become more effective. It is also good before you falling a sleep and after waking up, before eating a meal after finishing a meal.

Basic technique

• When you inhale, be aware that you are breathing in. (or mentally say "I know I am breathing in".")
• When you exhale, be aware that you are breathing out. (or mentally say "I know I am breathing out".")

Advanced technique

• When you inhale, fully be aware of your in breath. For example, air coming in through your nose and filling your lung causing abdomen to rise.
• When you exhale, fully be aware of your out breath. For example, air going out from your lung through your nose causing abdomen to fall.
• Also be aware the duration of inhalation and exhalation whether it is short, long, shallow or deep.

Note: You should breathe normally without any attempt to control your breath. You should focus your attention on your breath without thinking or imagining while practicing this technique. 

80 minutes mindfulness training boosts cognitive skills

A new research on mindfulness meditation now indicates that the human minds may be easier and quicker to train than we previously thought. Some benefits of mindfulness meditation comes quick without extensive training.

A team of researchers at Wake Forest University School of Medicine, University of North Carolina, Charlotte investigated short-term training effects of mindfulness meditation. The study participants had no previous meditation experiences were trained with the total 80 minutes of mindfulness meditation (20 minutes each day for 4 days). The study found that meditation-trained participants showed a significant improvement in their critical cognitive skills after the brief mindfulness training.

"Mindfulness meditation improves cognition: Evidence of brief mental training", Fadel Zeidana, , Susan K. Johnsonb, Bruce J. Diamondc, Zhanna Davidb and Paula Goolkasianb, 2010.

The research was part of Zeidan's doctoral dissertation. The research presented at the Cognitive Neuroscience Society's annual meeting in Montreal, April 17-20. The study appears in the April 2 issue of Consciousness and Cognition.

Abstract
Although research has found that long-term mindfulness meditation practice promotes executive functioning and the ability to sustain attention, the effects of brief mindfulness meditation training have not been fully explored. We examined whether brief meditation training affects cognition and mood when compared to an active control group. After four sessions of either meditation training or listening to a recorded book, participants with no prior meditation experience were assessed with measures of mood, verbal fluency, visual coding, and working memory. Both interventions were effective at improving mood but only brief meditation training reduced fatigue, anxiety, and increased mindfulness. Moreover, brief mindfulness training significantly improved visuo-spatial processing, working memory, and executive functioning. Our findings suggest that 4 days of meditation training can enhance the ability to sustain attention; benefits that have previously been reported with long-term meditators.

How mindfulness helped a writer to cope with depression

Ed Halliwell, a health writer, talks about his experience of mindfulness and how it helped him to cope with depression in the following video. "Mindfulness, for me, is a way of training the mind to be healthy."



His web site: www.edhalliwell.com

How to meditate on body (body scanning)

The body scan technique involves in paying attention on each part of your body to feel sensation for a few moments (or longer). This practice is not a visualization practice. Breathe normally while practicing this technique.
Basic Technique

1. Pay attention on your left foot and notice or feel any sensation.
2. Shift your attention to left lower leg and notice or feel any sensation.
3. Shift your attention to your left upper leg.
4. Repeat the above steps with right leg.
5. Continue to shift your attention to next body part (such as torso, chest, shoulders, arms, neck, mouth, eyes, ears, nose) until reaching your head.
6. Notice the whole body including skins

Sensation experience examples:

• temperature
• touch of fabric or other object on your skin
• weight on your feet or buttocks
• moving sensation (rise and fall of belly while breathing)
• air flowing in and out in your respiratory system.
• pulses

If you are familiar with the basic technique, you can try advanced techniques.
Advanced Technique
You can pay attention on specific or narrow area of your body, for example, instead of entire leg, you can divide your leg into lower leg, upper leg, knee. Furthermore, in the step 3, you pay close attention on your body systems like respiratory, digestive, circulatory.

The respiratory system may include lungs, diaphragm, nasal passage, nose, trachea. The digestive system may include mouth, esophagus (the tube from mouth to stomach), stomach, small and large intestines. The circulatory system may include heart, blood vessels.

Tips: General meditation tips

See also: How to meditate on pain

keyword: body awareness

Conference on Training the Mind - Mindfulness, Brain and Behavior in Israel

Israeli organizations (The Unit for Applied Neuroscience and the New School of Psychology) hosted Conference on Training the Mind - Mindfulness, Brain and Behavior at Interdisciplinary Center in Herzliya, Israel in 2010.


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Mindfulness in a hectic world

A Harvard Medical School literature introduces mindfulness to laypeople. Here is excerpt.

Why mindfulness matter

it (mindfulness) can help you cope with them in a calmer, less stressful way that can be good for your heart, your head, and your body.

Benefits

Mounting evidence suggests that mindfulness can increase enjoyment of life and improve emotional and physical health. Mindfulness techniques can help relieve stress and alleviate conditions such as high blood pressure, chronic pain, sleep problems, and gastrointestinal difficulties. People who practice mindfulness say they're less preoccupied with success and self-esteem and more open to connections with others. It's being used to help people with heart failure and chronic pain, as well as those with psychosocial problems ranging from depression and anxiety to substance abuse and relationship problems.

How to identify the time not being mindful

I find it difficult to stay focused on what's happening in the present.

I snack without paying much attention to what I'm eating.

It seems I'm "running on automatic" without much awareness of what I'm doing.

I rush through activities without being really attentive to them.

I tend to walk quickly to get where I'm going without paying attention to what I experience along the way.

I find myself listening to someone with one ear and doing something else at the same time.

I tend not to notice physical tension or discomfort until they really grab my attention.

How to be mindful?

you slow down as you go about everyday activities, doing one thing at a time and bringing your full awareness to both the activity and your experience of it....

If you read the full article, you will discover a typo or misleading statement, which is not a big deal if you know what is mindfulness. The article says "Mindfulness is the practice of purposely focusing your attention on the present.." It seems that the author is trying to say what mindfulness meditation is instead of what mindfulness is. Here some definitions of mindfulness.

Source: "Mindfulness in a hectic world", May 2009 Issue of Harvard Heart Letter

Ram Bahadur Bomjon (Dhamma Sangha)

Ram Bahadur Bomjon (or Bamjan) is probably the most famous boy meditator. He is known to have been continuously meditating without food and water for years in Nepal. Discovery Channel produced a documentary titled "The Boy With Divine Powers" on Ram ("Buddha Boy"). Ram was born in 9 April 1990 in Nepal and known by many as a reincarnation of Buddha. His Buddhist name is Palden Dorje. The film crew went Nepal and was able to film Ram continuously for 96 hours, day and night, during which time he did not drink any fluids or eat any food. According to scientists on the documentary, an average person would be expected to die from kidney failure after 4 days without drinking any fluids. The boy showed no signs of classical physical deterioration caused by dehydration. At a close inspection conducted by the filming crew around the tree where Ram was sitting, no hidden water pipes or food stashes were found.

Related link: Ram Bahadur Bomjon (wikipedia)

Note: According some source, Ram Bahadur Bomjon (Palden Dorje) was born in May 9, 1989.

How to meditate while waiting

Basic

1. Be aware that you are waiting.
2. Label what you see or hear as 'sight' or 'hearing'. For example, when you see something, label it as sight. When you hear some sound, label it as hearing.

After getting familiar with the basic practice, you can try advanced practices.

Advanced level 1

1. In the step 4, also label other physical sensations and mental experiences. For example, label 'sensation' when you feel your feet touching ground or your feel cool breeze in your face. Label 'mental activity' when a thought or emotion arises.
2. You could use more specific label if you prefer, e.g. sensation in the feet.
3. When you sense multiple events at the same time, choose the sense whichever is the strongest. For example, when you see a bird, hear chirping sound, and feel thirst at the same time but the sight is the strongest sense, label it as 'sight'. More info

Advanced level 2
Do the entire practice with awareness alone without using any labels. For example, when you see a bird, you know "I'm seeing a bird".

Advanced level 3
Expand your awareness to thoughts, feelings, your breath or other experiences in your body and mind.

See also: General meditation tips

Staying in the Now: Mental Health Through Mindfulness

Dr. Stuart Eisendrath lectures on mindfulness and mental health. Dr. Eisendrath is a professor of clinical psychiatry and director of the UCSF (University of California, San Francisco) Depression Center in University of California.



If you can not see a video above, click the following link: http://www.youtube.com/watch?v=mdZwybJF8Uc

Mindfulness Meditation for Alcohol Relapse Prevention

Dr. Aleksandra Zgierska, assistant professor of family medicine at the University of Wisconsin School of Medicine and Public Health, studied effectiveness of mindfulness meditation on alcoholics. The 16-week pilot clinical trial with 19 participants recruited from addiction treatment clinics found that mindfulness meditation may be an effective therapy in preventing alcohol relapse. Mindfulness meditation based treatment showed no adverse events or side effects.

Related article:

Mindfulness Meditation for Alcohol Relapse Prevention: A Feasibility Pilot Study
Zgierska, Aleksandra MD, PhD; Rabago, David MD; Zuelsdorff, Megan BS; Coe, Christopher PhD; Miller, Michael MD; Fleming, Michael MD, MPH, Journal of Addiction Medicine: September 2008 - Volume 2 - Issue 3 - pp 165-173.

Abstract
Objectives: Meditation is a promising treatment for alcohol dependence. This 16-week prospective case series was designed to gather preliminary data about the efficacy of meditation for relapse prevention and to evaluate study methods feasibility.

Methods: Nineteen adult alcohol-dependent graduates of an intensive outpatient program were enrolled. Fifteen subjects completed the 8-week meditation course supplemented by at-home meditation and standard of care therapy. Outcome measures included surveys and 2 stress-responsive biomarkers.

Results: Subjects (N = 19, 38.4 standard deviation [SD] = 8.6-year-old) were abstinent for 30.9 (SD = 22.2) days at enrollment. Completers (N = 15) attended 82% of meditation course sessions and meditated on average 4.6 (SD = 1.1) days per week; they were abstinent on 94.5% (SD = 7.4) of study days, with 47% reporting complete abstinence and 47% reporting 1 or more heavy drinking days. Their severity of depression, anxiety, stress (P < 0.05), and craving (P < 0.08), documented relapse triggers, decreased, and the degree of mindfulness increased (P < 0.05). The meditation course was rated as a very important (8.7/10, SD = 1.8) and useful relapse prevention tool (8.5/10, SD = 2.1); participants reported being very likely to continue meditating (9.0/10, SD = 1.5). Gaining skills to reduce stress, coping with craving, and good group support were the most common qualitative comments about the course value. Compared with baseline, at 16 weeks, interleukin-6 levels decreased (N = 12, P = 0.05); cortisol levels (N = 10) were reduced but not significantly. There were no adverse events or side effects.

Conclusions: Meditation may be an effective adjunctive therapy for relapse prevention in alcohol dependence, worthy of investigation in a larger trial. The study methods are appropriate for such a trial.

Free Mindfulness-Based Stress Reduction course in Westlake Village, California

Mindfulness-Based Stress Reduction course will be provided to cancer patients, survivors, and family members at free of charge by The Wellness Community Valley/Ventura, a non-profit cancer patient support organization.

The course starts from April 19, 2010 for 8 weeks and will be held at 530 Hampshire Road, Westlake Village, CA 91361. For a registration call (805) 379-4777.

How to meditate on sounds

You can use sounds in your surrounding as objects of your meditation. The sound may include noise from computer, refrigerator, traffics, dog barking, clock ticking, bird chirping and whatever the sound you can hear.
Basic

1. Just listen to all sounds in your surroundings.
2. Identify how many different kinds of sounds you hear at the same time.

After getting familiar with the basic technique, you can try advanced techniques.

Advanced practice 1

In the step 2, identify the loudest sound among all different sounds.

Advanced practice 2

In the step 2, also be aware of qualities of the loudest sound such as:

• begin and end.
• duration of sound whether long or short.
• pitch - whether sound of frequency is high or low.
• pattern in the sound
• gap or silence in between sound.
• direction- where the sound is coming from
• distance- how far the distance the sound is coming from.
• moving- the source of sound is moving.
• echo if there is any.

Advanced practice 3

Notice harmony - an effect of sound being combined together.

Advanced practice 4

Expand your awareness to one or more of the followings: feelings, thoughts, your breath or other experiences.

Tips

• It is easier to practice on the sound of nature.
• When listen to human speech, you can just listen to the speech as sound instead of trying to understand the words or meanings. (if it is difficult, first practice with a foreign language, which you do not know.)
• General meditation tips

Mindfulness meditation must be available on National Health Service says Mental Health Foundation of UK.

The Mental Health Foundation recommends that all patients with recurrent depression should be offered mindfulness based treatment. MBCT (Mindfulness Based Cognitive Therapy) is mindfulness based treatment, which consists of an eight week course in mindfulness meditation training along with some elements of Cognitive Behavioral Therapy. The Mental Health Foundation says:

Recurrent depression is extremely common, with 50% of sufferers having more than one episode. After the second and third episode, the risk of relapse rises even higher to 70% and then 90%. MBCT is proven to cut relapse rates in half for recurring depression.

The Mental Health Foundation says that mindfulness meditation will reduce the cost of depression, which costs the UK economy 10 billion dollars yearly, and will also help people with depression. Although 72% of general medical practitioners believe that mindfulness would be helpful for their patients with mental health problems, mindfulness based treatment is not widely available for them to recommend to their patients.


Related links:

• Meditation must be available on the NHS, says Mental Health Foundation
• www.bemindful.co.uk Mindfulness (from Mental Health Foundation)

Meditation and food source

In my personal experience, meat-rich diet (especially red meat) hindered my meditation practices. In general, vegetable-rich or vegetarian brings many health benefits but also saves animals and our environment. I recommend that non-vegetarian meditators should depend more on vegetables than meat as food source.

The following video shows interconnectedness of our diet and our planet (home).


Video: Global Warming - Did You Know?

The following video shows damaging effects of meat eating. (but it is doubtful that vegetarianism alone is a solution.)

Video: Save The Human! "Don't Eat The Planet"

Animal suffering

Another concern of eating meat is suffering of animals. Although humans have been killing animals for profit, entertainment and food, animals like human can feel and think. Animals do not want suffering just like we humans do. They do not want to be killed and mothers do not want to be separated from their offspring- just like humans. But how can we justify that we give animals suffering and kill them inhumanely against their wishes? Can you have peace of mind and have happiness if you are causing suffering to other living beings?

Since we can not live without animals, shouldn't we cherish them? If we can not, at least we should avoid cruelty to animals even though we may still choose to eat them as a food source. What is justification for cruelty to animals? Inhumane treatment to animals is widespread. Here is a video. (Warning: The following video has some disturbing images. you could skip undesired sections while watching the video).

Mother and Daughter Separated at Birth part1 , part 2

See also: How to meditate on compassion

Related article: Animals 'are moral beings'

How to meditate in Whistler

Whistler is a wonderful place to meditate and provides opportunities to practice various kinds of meditation: sitting meditation, walking meditation, skiing meditation, canoeing meditation, eating meditation, golf meditation, biking meditation, shopping meditation and so on. Whistler is the where the 2010 winter Olympic sporting events were held is located at about 2 hours north of Vancouver, Canada or 5 hours north of Seattle by driving. Whistler offers many unique meditation experiences that you can not get from a meditation room. For example, you can meditate on the Whistler Mountain as an object of your meditation practice while watching the scene of the mountain or hearing the sound of water in Lost Lake or birds. Just taking a few mindful breath with the fresh mountain air in Whistler alone can refresh our bodies and minds. Such breathing is very luxury experience especially for city dwelling meditators. Or just a few moments of mindful listening to mountain bird chirping sound in Whistler can calm our minds and bodies at the same time. Or simply looking at glacier mountains and lakes in Whistler can make your body and mind pleasant in serenity. This unique meditation opportunity in Whistler may provide you a chance to discover more about yourself as well as beauty of the nature. You will enjoy more of your visit to Whistler and, at the same time, you are developing your mindfulness and concentration capacities. While practicing mindfulness meditation in the nature of Whistler, you may feel calmness and even a sense of pleasantness as your mind and body are synchronized and harmonized.

Lost Lake is probably one of the best places in Whistler for beginners to meditate. It is easily accessible for people of all ages and yet provides variety of meditation opportunities. Lost Lake is a walkable distance from the Whistler Village. (The lake has its own parking lot - you can drive to Lost Lake if your wish to avoid walking from the Whistler village.) You can practice various mindfulness meditation practices at Lost Lake. For example, sitting meditation, objectless meditation, standing meditation, walking meditation, sight meditation, sound meditation. The wonderful scenic view of Lost Lake helps you calm down your busy mind. You can meditate on the scene of Lost Lake as the object of your meditation. There are plenty of skunk cabbages, which provide a unique opportunity to meditate on exotic odour of nature. There are benches and picnic tables along the lake, which provide a seat for a sitting meditation practice. (If you wish not to advertise that you practicing sitting meditation in bench or picnic table, you can sit normally without being cross-legged or in lotus posture.) The loop trail around the lake provides an excellent walking meditation path. The shortest loop trail is less than one hour to complete. In winter time, meditators can practice mindfulness meditation while cross-country skiing in the trail. Whether you are visiting Whistler for business or traveling with people who do not practice meditation, you can wake up earlier and visit Lost Lake in early morning for a 30 minutes meditation session before the regular daily scheduled events. The 30 minutes meditation practice experience is unique and might stay with you for months or years. A basic goal of this practice is to synchronize your mind with body instead of letting your mind wander in the past or future while your body dwells in the present moment. When your body is at the lake, your mind should also be at the lake. If your body is sitting, you mindr should also be there where with your body is sitting. If your body is walking, your mind should also be with your body to experience walking. If your eyes are looking at something, your mind should also be there with your eyes to look at the object. When your body is dancing, your mind should also be there with your body to experience every dance moments of your body. For beginners, mentally labeling your experience helps your mind synchronize with your body. For example, when you see something, silently say to yourself 'sight'. The label acts as an anchor that holds your mind to your body in the present moment. If you need specific mindfulness meditation instructions for standing, sitting, walking, and other activities, see various meditation instructions.

Nearby distance from the Lost Lake, there is more picturesque lake called Green Lake, which is the largest lake in Whistler. Green Lake is within a walkable distance (or 10 minutes driving distance) from Lost Lake or the Whistler Village. You can practice mindfulness meditation while canoeing in Green Lake during summer time, in addition to walking, standing, sitting. But Green Lake does not have many benches with good view where you might want practice sitting meditation on scenic view. There are no or only few visitors in the early morning in winter season while the lake attracts many visits during day time in summer season. So you should plan ahead what condition under which you wish to practice. In addition, there are many other places where you can meditate in Whistler such as golf courses, ski slops, bike trails, restaurants, hotels and stores. Although this guide is written for meditating in the particular locations in Whistler but the general instruction is also applicable to other places or parks in the nature.

Safety must be the first priority for meditation practice in the nature. You should check the weather conditions prior to your trip and may consult with park rangers for safety rules and cautions. A pair of sunglasses is useful in shielding your eyes against bright sunlight and might provide you some privacy in your outdoor meditation practices. If you prefer, you can bring your own gear, collapsible chair, portable mattress but not necessary as you can practice meditation while walking, standing or sitting on a public bench, nature seat such as grass, rock or fallen tree. As always, a timer is very useful gear in enforcing or measuring your meditation practice duration. A portable timer, digital wrist watch and cell phone could be used as a timer.

When you visit Whistler in the future whether for vacation or business, let your minds also be there with you in Whistler instead of letting your mind wander from one thought to another. So that you are freed from the force of endless cravings, worries and restless mind. As a result, you not only will enjoy more of your trip to Whistler but also may discover the joy of being alive.

What is your mindfulness percentage?

How do you know if you spent a day or a year mindfully or mindlessly? With mindfulness percentage, you can determine how much you were mindful in a day, week, work or your vacation trip.

Mindfulness percentage is percentage of the total mindful duration in a day or a period of time. The higher the number, the more mindful you are. Mindfulness percentage is calculated with the following formula:

Mindfulness percentage of a day= mindful duration of a day / 24 hours (or 1440 minutes)

In order to calculate mindfulness percentage, you need to determine mindful durations in your daily activities. If you practiced sitting meditation for 30 minutes and remain mindful about a half of the practice, then your mindful duration in the sitting meditation is 15 minutes.

For another example, if you eat a lunch for 20 minutes and your mind wandered about a half of the time, your mindful duration in your lunch is 10 minutes.

In this way, at the end of the day, you can track all your daily activities and their durations. For example:

6:00 AM Sitting (15 min)
6:30 AM Shower and morning routines (10 min)
7:00 AM Breakfast (10 min)
8:30 AM Driving (20 min)
10:30 AM Using computer (20 min)
12:30 PM Lunch (10 min)
2:00 PM Meeting (20 min)
5:30 PM Driving (20 min
6:00 PM Work out at gym (20 min)
7:00 PM Dinner (15 min)
8:00 PM Watching TV (40 min)
9:30 AM Sitting (15 min)

Note: in the above table, the mindful duration is written inside parenthesis.

Now we can determine mindful duration of a day, which is calculated by accumulating each mindful duration in the parenthesis. When you accumulate all the numbers in the parenthesis, it becomes 195 minutes.

With the mindful duration of a day, now we are ready to calculate mindfulness percentage of a day by using the formula:

0.13 = 195 / 1440

The mindfulness percentage is 0.13. This tells that you were mindful 13 percent of a day.

You could also track you weekly mindfulness percentage with the following formula:

Mindfulness percentage of a week= mindful duration of a week / 168 hours (10,080 minutes)

Likewise you can also track mindful time in your vacation trip. Mindful duration will tell you how many minutes (or hours) you spend mindfully. Mindfulness percentage will tell you how much percent of your trip, you have been mindful.

Mindfulness percentage could be used to measure progress of your mindfulness practices as well as determine your wakeful state. For example:

• 100 : always awaken
• 76-99 : very awaken
• 65-75 : awaken
• 40-64 : half-awaken
• 10-39 : little awaken
• 1-9 : zombie-like
• 0 : brain dead, comma

Mindfulness helps to treat irritable bowel syndrome

A group of Swedish scientists studied effects of mindfulness in the treatment of irritable bowel syndrome and found that patients showed clinically significant improvement in symptom level. The scientists suggest further research is desired in order to confirm the initial findings.

Irritable bowel syndrome is a functional bowel disorder causing the nerves and muscles of the large intestine to be oversensitive, leading to symptoms such as cramp, bloating, flatulence, diarrhoea and constipation.

The Swedish scientists include Brjánn Ljótsson at Center for Psychiatry Research, Department of Clinical Neuroscience, Karolinska Institutet, Stockholm, Sweden. The research result was published in Journal of Behavior Therapy and Experimental Psychiatry.

Related article: "Exposure and mindfulness based therapy for irritable bowel syndrome" , Journal of Behavior Therapy and Experimental Psychiatry, 2010.

Abstract
We conducted a study of a group therapy based on exposure and mindfulness in the treatment of irritable bowel syndrome (IBS). Out of 49 outpatients, most of whom were referred from gastroenterological clinics, 34 entered into the 10-week treatment. Patients were assessed before, immediately after and 6 months after treatment. The assessments consisted of a gastrointestinal symptom diary, self-report questionnaires covering quality of life, gastrointestinal specific anxiety, general functioning, and a psychiatric interview. At post-treatment, the mean reduction in symptoms was 41% and 50% of patients showed clinically significant improvement in symptom level. Patients also showed marked improvement on other outcome measures. Treatment gains were maintained at follow-up. The results support the use of exposure and mindfulness based strategies in the treatment of IBS, but further randomised studies are needed to confirm the efficacy of the treatment.

How to meditate while brushing teeth with a power toothbrush

The following instruction applies when you brush your teeth with a power toothbrush.

Basic

1. Relax and start to brush your teeth normally or as directed by your dentist.
2. Be aware that you are brushing your teeth.
3. Notice power toothbrush vibration in your teeth and gum.

After getting familiar with the basic technique, you can try advanced techniques.
Advanced level 1
In the above step 3, expand your awareness to one or more of the followings:

• thought,
• feeling,
• the sound of the power tooth brush,
• your breath,
• your body posture.

Tips: General meditation tip

Free mindfulness meditation class for caregivers in Portland, Oregon

Portland Mindfulness Therapy is providing free mindfulness meditation class for caregivers including a parent, teacher, health care professional, or anyone who works for a public service or non-profit organization. The class is held on every Wednesday 6:30 pm – 7:45pm. Call 503-222-2361 or email drubin@portlandmindful.com for a registration.

Cremating an airplane victim on autopilot

There are two ways of doing activities. Doing with mindfulness or without mindfulness. In other words, doing with full awareness of what you are doing or doing without knowing what you are doing. You are more likely to make an error when you are doing without mindfulness.

A small plane crashed in rural Union County on March 5 killed two men. One of the crash victims was cremated by a mistake said an Ohio coroner Dr. James Davis in Dayton. The victims were also buried in wrong places.

Related article: Ohio plane crash victim cremated by mistake

Mind and Life XX Conference

The 20th Mind and Life Conference is being held in Zurich, Switzerland during April 9–11, 2010. The main theme is altruism and compassion in economic systems: a public dialogue between economics, neuroscience and contemplative Sciences. The conference speakers include Richard Davidson (Professor at University of Wisconsin-Madison), William Harbaugh (Professor at University of Oregon), other neuroscientists, economists, philosophers, psychologists. Here is an overview:

The global financial crisis shows just how vulnerable our economic systems are to greed and the ramifications of human decisions. The Mind & Life XX conference focuses on exploring economic systems that reward not only individuals but our global societies.

Are you concerned by the current economic situation and interested in alternative approaches?
The Mind & Life XX conference brings together the Dalai Lama with the leading minds in economics, neuroscience, psychology, anthropology, philosophy and contemplative science.

Over five sessions they will explore how economic decisions are made as well as discuss new economic systems that reward fairness and co-operation while at the same time addressing the most urgent societal and environmental issues.

For more info, visit:compassionineconomics.org

Meditation sitting positions

There are various sitting positions for a meditation practice. You should choose the position that is the most stable and comfortable for you.

Half lotus (video)
Quarter lotus
Lotus, (video)
Burmese
Sitting in a chair (video)
Kneeling (video)

Although sitting positions provide a comfortable and stable base for a meditation practice, meditation can be practiced without sitting but while lying down, standing, walking, running and so on. More info

Related article:

• How to choose meditation cushion
• How to sit on meditation bench
• How to sit on a meditation chair
• How to relief leg numbness
• The seven points of meditation posture
• How to not to fall a sleep during sitting meditation

Mindfulness meditation retreat program in South Korean Buddhist temples

South Korean Buddhist monasteries provide various mindfulness meditation retreat programs. Some of them not only provide meditation retreat but also traditional Korean martial art learning experience. For more info, visit Templestay.

Korea Tourism Organization released a promotion video on mindfulness meditation retreat in South Korean temples.

How to meditate in a Walmart store

Walmart is a good place to practice mindfulness meditation. Walmart stores are easy to find, spacious and open 24 hours. Also the store is meditator-friendly -Walmart store staff wouldn't interrupt your mindfulness meditation practice at the store. If you visit one of the Walmart stores in the future, you can practice mindfulness meditation. So that not only you enjoy more of your visit to a Walmart store but also you develop your mindfulness capacity.

A basic goal of this practice is to synchronize your mind with body instead of letting your mind wander in the past or future while your body dwells in the present moment. If your body is in the Walmart store, you mind should also be in the same store. If your body is walking, your mind should also be with your body to experience walking. If your eyes are looking at something, your mind should also be there with your eyes to look at the object. For beginners, mentally labeling your experience helps your mind synchronize with your body. For example, when you see something, silently say to yourself 'sight'. While practicing mindfulness meditation in a Walmart store, you may feel calmness and even a sense of pleasantness as your mind and body are synchronized and harmonized. You likely experience something that you normally do not experience in a silent meditation room. As a result, this meditation practice is likely to provide you a chance to discover more about yourself as well as other aspects such as consumer trends. This mindfulness meditation develops your mindfulness and concentration capabilities at the same time.

To start this mindfulness meditation practice, visit a Walmart store near you. Set a timer for about 20 minute or so (by using a wrist watch, cell phone or portable timer). When time is up, you can stop this practice by walking out of the store (or continue this practice if you wish). You may walk a loop inside the store either clock wise or the opposite direction. For example, turn right after entering the store through the main entrance of the store. So that you visit various departments such as stationery, pharmacy, food, sports, hardware, home décor, electronics, shoes, clothing. Walk leisurely and pass one isle to another. If you want to see merchandise closely, feel free to walk close to the product and look at it closely or even pick it up to read description on the packaging. Also you can purchase goods in the store if you wish. While doing so, be aware of what you are doing. Furthermore, if you encounter a shopper who is on your way, give some room for him or her. So that your meditation practice does not hinder anyone in the store.

Basic

1. Enter into a Walmart store.
2. Walk normally and leisurely. (without rushing)
3. Be aware of walking in the Walmart store.
4. Label what you see or hear as 'sight' or 'hearing'. For example, when you see merchandise, label it as sight. When you hear any sound, label it as hearing.
5. When your mind wanders, gently bring your mind back to the labeling.

After getting familiar with the basic practice, you can try advanced practices.

Advanced level 1

• In the step 4, also label other physical sensations and mental experiences. For example, label 'sensation' when you feel your feet touching the floor. Label 'thought or feeling' when a thought or feeling (emotion) arises.
• You could use more specific label if you prefer, e.g. sensation in the feet.
• When you are aware of multiple events at the same time, choose the event whichever is the strongest.

Advanced level 2
Do the entire practice with awareness alone without using any labels.

Troubleshooting tips

If your mind constantly wanders but busy thinking of unrelated thoughts or your mind refuses to synchronize with your body, try the following calming technique. While slowly walking or standing in a quiet isle, pay attention on your breath, inhalation and exhalation for a few minute without any attempt to control your breath, especially rising and falling of lower abdomen area about one inch below the navel. (Before resuming the meditation, you may silently pledge that you will learn and practice the skill of coming back to here at the present moment for the sake of yourself and your loved ones. If your mind can not be here with your body at the present moment, you can not fully be alive but have to live like a zombie without freedom and happiness, and also you can not properly take care of yourself and your loved ones.)

If the basic practice is still difficult for you, try to slowing down your activities. For example, walk slower and also slow down sifting attention from one product to another.

More labeling examples

• Sensation: when you begin to notice your breath
• Sight: when you see merchandise
• Sight: when you see, shelves and other fixtures, surveillance cameras, price checking stations, LCD screen showing advertising, the Walmart signature Rollback signs, price tags, the floor, ceilings or ventilation.
• Sight: when you see, a greeter, other Walmart staff, and shoppers (in all walks of life, baby, disabled person, elderly, teen).
• Hearing: when you hear an announcement from the speakers, noise from the shopping cart, foot steps sound or other sound.
• Sensation: when noticing your physical response upon eye contact with other people, e.g., smiling, nodding, saying 'hi'.
• Thought or feeling: when noticing your mental response upon eye contact with other people, e.g., friendless or unfriendliness.
• Thought or feeling: any feelings or thoughts arising when you look at a product, e.g. desire to own, curiosity, comparison, a person who you wish to buy for.
• Sensation: when you notice smell from merchandise such as leather bags, perfume
• Sensation: when you notice texture or weight of the product as you touched or picked up a product.
• Thought or feeling: a feeling, e.g. relaxed or tensed, bored, has arisen.
• Thought or feeling: when you compare products or prices.
• Sensation: when you noticed your posture, walking speed.
• Thought or feeling: when you noticed your motivation or intention.
• Thought or feeling: when you noticed other thoughts or feelings (not bodily sensation).

Optional

If you have enjoyed meditation practice at the Walmart store, be grateful to all the people involved in operating and maintaining the store or be grateful for precious life you have, otherwise you would not have enjoyed the practice. Notice feeling of gratitude arise in your mind. As a result, you may experience calmness, pleasantness and relaxation.

Mindfulness meditation reduces lower back pain

University of Pittsburgh researchers studied effects of mindfulness meditation on older adults with chronic low back pain. The researchers found that mindfulness meditation reduced pain, improved attention and sleep for older adults with chronic low back pain. The studies also found that mindfulness meditation also enhanced well-being and improved quality of life for the research participating adults. The older adults who participated in the research received an eight week mindfulness meditation program.

Related article: “I felt like a new person.” The effects of mindfulness meditation on older adults with chronic pain: qualitative narrative analysis of diary entries, Journal of Pain, Volume 9, Issue 9, Pages 841-848 (September 2008).

Abstract
To identify the effects of mindfulness meditation on older adults with chronic low back pain (CLBP) we conducted a qualitative study based on grounded theory and used content analysis of diary entries from older adults who had participated in a clinical trial of an eight week mindfulness meditation program. Participants were 27 adults ≥ 65 years with CLBP of at least moderate severity and of at least three months duration. We found several themes reflecting the beneficial effects of mindfulness meditation on pain, attention, sleep, and achieving well-being. Various methods of pain reduction were used, including distraction, increased body awareness leading to behavior change, better pain coping, and direct pain reduction through meditation. Participants described improved attention skills. A number of participants reported improved sleep latency as well as quality of sleep. Participants described achieving well-being during and after a meditation session that had immediate effects on mood elevation but also long-term global effects on improved quality of life. Several themes were identified related to pain reduction, improved attention, improved sleep, and achieving well-being resulting from mindfulness meditation that suggest it has promising potential as a non-pharmacologic treatment of chronic pain for older adults.

Perspective
Community dwelling older adults with chronic low back pain experience numerous benefits from mindfulness meditation including less pain, improved attention, better sleep, more energy, enhanced well-being, and improved quality of life. Additional research is needed to determine how mindfulness meditation works and how it might help with other chronic illnesses.

Teacher's guide to mindfulness

Mindfulness can serve as the foundation of learning. There are many benefits for both children and teachers to learn mindfulness. PBS (Public Broadcasting Service) posted mindfulness introduction for teachers.

http://www.pbs.org/thebuddha/teachers-guide/

PDF version (written by Amy Saltzman)

Here are some more resources for teachers who are interested in teaching mindfulness to their students.

• Mindful Schools www.mindfulschools.org
• Association for Mindfulness in Education www.mindfuleducation.org
• Mindfulness for schools www.mindfulnessforschools.com
• Mindfulness in education network www.mindfuled.org
• The Inner Kids Foundation www.innerkids.org
• Mindful Teacher Project (a three year workshop for Boston Public School teachers) www2.bc.edu/~shirleyd/mindfulteacher.htm

How to meditate while drinking tea

Basic

1. Be aware that you are drinking a cup of tea.
2. Notice the taste of tea.

After getting familiar with the basic technique, you can try advanced techniques.

Advanced technique1

When tea liquid is flowing down to your stomach from your mouth through esophagus, notice liquid is flowing down through esophagus to your stomach.

Advanced technique 2

Be aware of your tongue.

Advanced technique 3

While tasting, identify taste of the food, e.g. sweetness, sourness, saltiness, bitterness;

Advanced technique 4Expand your awareness to one or more of the followings:

• color of the tea;
• liquid in your mouth;
• the temperature of tea and the cup;
• sensation in your throat and stomach;
• hands movement;
• your breath;
• thoughts or feelings that are arising while drinking ; and
• other physical and mental experiences.

Tips: General practice tips

Vipassana meditation class in Bethesda, Maryland

Insight Meditation Community of Washington provides vipassana meditation (mindfulness meditation) for beginners on every 3rd Wednesday of each month at 6:30 p.m. in the library on the second floor at 6301 River Road, Bethesda, MD 20817. A donation of $10 - 15 is suggested. For more info, visit: http://www.imcw.org/wednesday-night

How to meditate while washing a car

The following meditation instruction can be used while hand washing the exterior of a car.

Basic

1. Start to wash the exterior of a car as you normally do (but without rushing it).
2. Be aware that you are washing the exterior of the car.
3. Label your awareness with a set of labels such as roof, door, hood, trunk, window, tire and other. When you are washing specific areas, you label it with an appropriate label.
   
   For example, when you are washing a window of the car, label it as window. When you are washing the tire, label it as tire.

After getting familiar with the basic technique, you can try advanced techniques.

Advanced technique 1
Do the entire practice with awareness alone without using any labels. For example, when you are washing the front window, you know "I'm washing the front window".

Advanced technique 2
In the above step 3, expand your awareness to one or more of the followings: thoughts, feelings, your body posture, hands movements, your breath or other experiences.

Tips: General meditation tips

A weekend morning retreat program

You can do this a half day retreat at home either on Saturday, Sunday or in a long weekend. You can also do it alone or invite your friends to the retreat.

• 6:00 AM - sitting meditation
• 6:30 AM - meditation while doing light exercise, e.g. tai chi, pilates, kung fu, jogging, yoga.
• 7:00 AM - shower meditation and morning routine.
• 7:30 AM - breakfast meditation
• 8:00 AM - walking meditation
• 8:15 AM - sitting meditation
• 8:45 AM - tea meditation
• 9:00 AM - sitting meditation
• 9:30 AM - chore meditation. For example, unloading dish washer, organize desk, bookshelf, kitchen, watering plants.
• 10:00 AM - sitting meditation on gratitude.
• 10:30 AM - meditation while helping others. For example: help your family or friend; help your children with their homework; or do the volunteer tasks if you are affiliated with a a non-profit organization or volunteer organization.
• 11:00 AM end

See also: How to meditate

How to practice mindfulness while unloading dishes from dishwasher

You can use this technique while unloading dishes from a dishwasher. You could also this technique while loading dishes into a dishwasher.

Basic Technique

1.       Be aware that you are unloading dishes.

2.       Recognize the object that you are unloading while unloading. For example, if you are unloading a plate, you know that you are unloading a plate. If you are unloading a pot, you know that you are unloading a pot.

After getting familiar with the basic technique, you can try advanced techniques.

Advanced Technique 1

In the above step 2, also be aware sensations in your hands while unloading them. For example, you may notice a pressure in your fingers while holding and lifting a pot or plate.

Optional Technique 1

Also be aware of difference in sensations from one object to another. For example, you may notice a greater pressure in your fingers while holding and lifting a pot than a cup.

Optional Technique 2

In the above step 2, expand your awareness to one or more of the followings: a thought, a feeling, your body posture, your breath or other experiences.

Tips: General meditation tips