Sept 11 Ch 2 Flashcards
What are some things that mindfulness is not?
a way of relaxing
a quick and simple fix
does not involve empty mind
not meditation
Why do mindfulness experts say that anyone can meditate?
because it is about feeling the way you feel. it is not about feeling a certain way
What advice is offered to do with your body when you meditate?
getting into a comfortable position (upright)
open body posture
feet flat or crossed
hands open on lap
muscles relaxed
alert but still
Where should you meditate?
in a quiet place with no interruptions
When should you meditate?
by schedule
morning before anything
evening time
How often and how long should you meditate?
daily practices 10 to 20 minutes long and build off it
decide time before starting with a timer
What can be an object of attention during meditation?
breathing or heart beat
sounds
sensations (wind, sun warmth)
thoughts/ feelings
What should you do with the mind when you meditate? What should you do when it
wanders?
focus all your attention to rest on one focal point with detailed sensations
notice that you have wandered and pull it back focusing on your focal point without judgment
repeat repeat repeat
What should you do with thoughts that arise during meditation?
notice the thought and let it pass
get off the train of thought
What does it mean to think a thought as opposed to notice a thought?
thinking of a thought entails the continuation or leading the thought to another thought
noticing a thought is not to engage in the thought but let it pass
What is a beginner’s mind and how can it be applied to meditation?
mind being too busy
too many distractions
What are some common meditation problems and solutions?
boredom (lack of attention)
trying too hard (let go of expectations. let it happen)
getting distracted trying to strive for something or bring exceptions lower to avoid discourage
mind wandering
What should new meditators keep in mind?
The purpose of mindfulness is not to concentrate on the breath, undistracted forever
What should you do if you keep getting distracted during meditation?
focus your attention on the thought in an objective way (no running with thought) then return to focal point and take deep breaths
When are times that we can be still?
getting up early to create opportunity for stillness or fully engaging in a simple activity
