MF 43 – Guided Meditations to Help Develop a Regular Meditation Habit with OMG I can Meditate! co-founder Lynne Goldberg

MF 43 – Guided Meditations to Help Develop a Regular Meditation Habit with OMG I can Meditate! co-founder Lynne Goldberg

MF 43 – Guided Meditations to Help Develop a Regular Meditation Habit with OMG I can Meditate! co-founder Lynne Goldberg

Lynne was stressed-out, sleep-deprived, type-A businesswoman, and ended up a renowned meditation coach. As she talks about in the interview, when she started meditating, no one would have labeled Lynne Goldberg “a natural”.

Lynne had a series of devastating life blows, including the loss of twin baby girls, her mother, her marriage, and her job, coupled with years of infertility treatment and multiple failed adoptions, she counted on overworking and wine to help her survive.

But in the quiet moments she was forced to face the fact that, ultimately, she was still alone, unhappy, unfulfilled, and disconnected. Something—in fact, everything—was missing. Dragged kicking and screaming by a friend to a yoga retreat, Lynne reluctantly abided by the meat-free, alcohol-free diet and sat through the meditations simply because there was nowhere else to go.

But as she found her stress and anxiety slowly dissipating, the reluctance transformed into acceptance, and acceptance into appreciation and outright enjoyment. There was no denying the transformative effects this balanced, healthy approach was having on her life. She felt calm, capable, and in control.

Lynne course-corrected her life onto a path to understanding and embraced  a new healthy and balanced lifestyle, studying along the way with Deepak Chopra, Sri Dharma Mittra and Tony Robbins.

Today she is a certified meditation coach, yoga instructor, strategic interventionist, and author of the book “Get Balanced. Get Blissed.”

Her passion and life mission lie in helping others transform their lives and discover true happiness, peace of mind and fulfillment through meditation and personal growth. Her ability to compassionately connect with others, and her accessible, everyday approach to teaching meditation, have led her to copach people from all walks of life, from celebrities, athletes, and business executives to 80-year-old cancer patients and five-year-old children.

Lynne’s meditation programs and curriculum have been implemented in elementary and high schools, special needs schools, and hospitals.

Lynne Goldberg is also co-founder of OMG. I Can Meditate!, a mobile and web meditation app that can teach anybody how to meditate in just 10 minutes a day. Lynne’s simple and clear teaching style has brought the joy of meditation to stressed-out business executives, soccer moms, eighty year olds, kindergarten kids, and everyone in between. She is the author of the book Get Balanced. Get Blissed.

When Lynne is not helping people find their bliss, she is living her own doing the things she loves most: being in nature, hiking or biking, traveling the world, cooking, or enjoying time with her husband and kids.

(What follows is a summary transcript of the interview. Listen to the episode for the full conversation)

(Above: Guided Meditation video by OMG I can Meditate! Lynn Goldberg)

What was your life like before you started a meditation practice?

Lynne was not a natural meditator at all (stresses this point). So many folks are intimidated by meditation, and look at other meditators and think, “oh, I could never do that”. She came to meditation by accident. Her mother was diagnosed with stage 4 colon cancer. At the time when Lynn’s mother went through all her cancer treatments, her doctor recommended she try meditation.

And simultaneously, Lynne was going through infertility treatments. She thought, while her mother was having difficulties with her treatments, if it can help her mother, maybe it can help her as well. And when you’re pregnant, people like to tell you, just relax, and you’ll get pregnant. So she looked at meditation as a way to help her relax, as well as deal with this stuff that was going on as well.

And over time, meditation with practice became easier.

And you mentioned that you had a lot of other dramas in your life as well, with your business as well. Were you attracted to meditation because you could see another way of dealing with these issues?

She didn’t have any plan. What she noticed was that she wasn’t coping as well as she’d like to cope. Lynne noticed that she was waking up at 3 am having panic attacks. Sleep was difficult for her. Her self-worth was very low. Lost her job, her marriage started to fall apart. She did not feel very good about herself.

And one of the things that really made a difference was meditation. It started to give her another sense of self-worth. As she started meditating more, those feelings of self-doubt, those inner voices that you tend to hear all the time, started to diminish. So it really helped.

Thich Nhat Hahn talks about the radio stations in our minds, how with time and more meditation, you can turn the channels to a less anxious channel/frequency.

Yes…I call it my automatic thought machine, my ATM, which unfortunately doesn’t dispense a lot of cash. (laughing) Rather it dispenses self-criticism. Over time, the self-talk can become a bit more realistic, little less self-critical.

So the story about yourself is less one-way, less rigid, less negative. It begins to open up…

Exactly. .

What kind of meditations did you start with and how did it evolve?

Lynne’s first experience with meditation, she was going through infertility treatments. And she used a cassette tape guided meditation recording. That was more like body scan, that type of meditations. She wasn’t physically capable of doing silent meditations, of doing anything but guided meditations. Over time it didn’t really change, she’d have moments of peace and tranquility. But it wasn’t immediate.

Further down the road, as she started to develop that attention muscle, she could get more silence in those gaps. So she could develop that practice more. But, she admits, her mantra for a long time was, “When will this be over, when will this be over!”

So during your meditation practice, it was still future oriented..it was still about getting to another place..

Absolutely, yes, and there was an emphasis on the future, and also there was an emphasis on, I was not doing it right. A strong feeling that other people probably had more tranquility, silence, space in their thoughts than I. A lot of comparison, not feeling good enough in the meditation. And a sense that this was something that only I was failing at.

Which was really important to us, as we developed our app. We really tried to address those concerns, that most people have when they meditate. And then give up, because they think that they’re not doing it properly. We wanted to reassure people, that this is it.

There’s thought, thought, thought, thought, thought…And then you go back to the object of your attention, and you have some more thoughts. And as you continue to do that, eventually it becomes a bit more accessible. A little bit less though, and a little bit more space. 

And it sounds like you’re putting components of self-acceptance in your app’s guided meditations. So that people aren’t as hard on themselves, as you were on your former self.  

Did you also have teachers along the way?

My first experience, was a meditation retreat. It was a funny situation, my girlfriend dragged me kicking and screaming. Reluctant to go with her. I found out there was no alcohol there. And it was basically Vegan. (laughing) I was hoping to stay in a nearby hotel. So I was stuck there for a whole week.

But I submerged myself, and thankfully so. Because that was the beginning of a love affair.

Did you see it differently at the end of the retreat than at the beginning of the retreat?

I’d love to say that I did..What I did notice, was that I had been craving, hoping to achieve a certain state. Peace and quiet type of state. I noticed that that peace that was so elusive, was accessible for periods of time. And I could access this state of mind, more when I was allowing myself to be still and quiet than when I was not.

And so I counter-intuitively I always thought I had to work really really hard to achieve a certain state. If I do this, then maybe I can get there, or have that. But what I recognized, is the less I did, the more peaceful I actually felt. So that was that shift in me. I wouldn’t say that it, boom all changed all at once, but that realization was really helpful and important.

Yeah I think that is the case with many people, it doesn’t just go from one day to the next. But they may read a story that says it should happen a certain way, so pretty quick it turns to self-doubt, and then it turns into thinking there’s something wrong with oneself. 

Did you end up going to more retreats in the future?

Yeah. I’m a retreat junkie. They’re fun, I like them. But it’s also very important to develop my own practice. But it was over time that it became a love affair that became consistent. That consistency was difficult for me.

That’s another thing we try to help people with. Even though I knew that some of my behaviors were not necessarily beneficial for myself, I still did that. Example, I know clearly, if I had a drink when I came home from work. It might be better if I meditate for 20 minutes after work.

Strong habit patterns…

Yes, old habit patterns. But hard to shift. So those habits, and getting to the place where I wanted to change the habits was also a long process, didn’t just happen. Still I’d come home, and still reach for a drink after a hard day.

I find it helpful to make a daily meditation practice habit. From habits that are not self nourishing, to habits that are self-nourishing. Getting myself in that regular habitual practice, that over time, did become a habit. Now I can’t imagine a time where I don’t meditate.

It’s a healthy habit, rather than a destructive habit. Did you also find that your attitude towards certain events would also change as a result of meditation? Like your response or how you deal with a very negative event for example?

Absolutely. That story that I tell my kids all the time. My favorite kid story. This farmer comes into his backyard, and his whole backyard is completely destroyed, how horrible! And his response is, “maybe good, maybe bad.” That is sort of how my own practice has helped me as well. Lynne’s dad had been diagnosed with lung cancer, a tumor in his lung. And there was that moment of understanding that this is something that is potentially life-threatening. But then after surgery, they find out that, Oh, it’s actually not cancer. And then he found out after that while he had internal bleeding, that developed into Pneumonia. And now he’s recuperating. And it’s those waves, and recognizing that it’s temporary, it’s what it it is.

Rather than getting caught up in the moment to moment events. Just being present with whatever is happening. And just enjoying the time, being able to be with my father. And have truly alone time with this man, where he’s truly lucid, and able to communicate and able to share feelings. And probably very poignant, and wouldn’t be said under any other circumstances.

Truly a gift. And being able to see the gift in whatever is happening at the moment, was a huge shift for me. 

I see how if your mind thought it was too real, and you get caught up in these situations, then you wouldn’t have as much time to be fully present for the person who is actually undergoing through this pain. There’s a huge advantage for the people around you, when you’re able to be more present for them, and not caught up or swallowed up by the stories. And at the same time you’re still able to grieve, but it doesn’t have the added mental stuff to it.  

How does this meditation practice affect you as a parent?

My oldest son is 20 something, and my daughter is about 11 at this time. Different parenting rules and regulations at this point. I’m certainly grateful to my older son, for letting me practice on him (laughing). One of the things that was very important to me, was making sure that my kids had a contemplative practice of their own. The ability to step back.

Because my kids were not interested in learning from me, (laughing) as a parent, we really did our best to get the schools to put in meditation as part of the curriculum.

A very creative way as a parent to get your kids to do something you want them to do! (laughing) And at the same time, you’re helping the schools too. 

Yes, it was a win-win for everyone. And I did this at different schools, because Lynn’s kids were at different schools. Her oldest son as ADHD, with learning disabilities. That’s all about your executive functioning, and the inability to concentrate. Making rash decisions, and not necessarily thinking things through.

Having meditation not only helped the teachers, as well as him, and myself. I’ve certainly relied on it as a parent. One of the stories was when her son was at school a few years back, and they called Lynne, telling her that he was on the way to the emergency. When they call like that, usually it means something bad has happened. It ended up that he had blown up the science lab, and part of his arm was injured as part of that experiment gone wrong.

But that practice for me, being able to step back, not getting caught up in the whole drama of the situation. Have a bit of calm and clarity with the situation. This has really helped me get out of that habit of the shame and blame that a lot of parents get into. Like, “why did he do that, how could he do that to me!” And then it becomes all about me, my ego, I’m so worried and I’m so upset. As opposed to just recognizing this is a kid who’s just being a kid, experimenting.

Have you noticed any changes in him as a result of his meditation?

It’s a work in progress (laughing). So he’s 20, and it’ll be interesting, because no one necessarily wants to do what their parents want them to do. He now has some meditation skills that he’s learned, and whether he chooses to use them, and when he will use them is up to him. When he’s ready, he’ll know how..he can make a choice.

Yeah, it has to come from within..

How did the guided meditations from going to schools, to fine-tuning them, making them better, and then taking them out into the world (through the OMG I can Meditate meditation app)?

We had things people would say repeatedly, like a common theme a lot of people complained about was, “I don’t have enough time”. So when we were developing the app, we wanted to give people an alarm, so they could just wake up with the app, and start meditating right away. So there were certain comments, which allowed us to put together a wishlist. If I could have everything in the world, what would it be to help people to have no more excuses to meditate. That would make it simple, and completely accessible and available. We were lucky that we have lots of people gave us lots of information.

Another thing besides the alarm, was the fact that it was daily and progressive. Also, we noticed that if we gave too much information up front, there wasn’t necessarily the sense of continuity. They wanted bite-size pieces, that they could have on a daily basis. This was more important. Consistency and continuity were very important. As opposed to how I did it, going to a full week meditation retreat, one week on, and then not consistent. It was a work in progress.

Was it like a year later that you decided to create the app?

Yes, it took a year of writing, and also making sure on the technology side getting it all put together.

Was it then at the kitchen table, where you decided to, your husband had already done all kinds of things like apps or ringtones right?

His claim to fame was (as he put it), developer of the Fart Ringtone (laughing). He wanted to do something in this chapter of his life that had a little more meaning than that! Yes, he had several technology companies and he had developed web content and content for mobile phones and mobile apps, prior to Apple. So he had been at this for a long time.

So he just thought, I can just take these meditations, and add the technologies with the bell and timer etc..

Yes, he knew how to make something that was consumer friendly..

And also now in airplanes, Air Canada, and Delta…how did that come about?

That’s his doing as well. We’d fly together, and the first 20 minutes you can’t really do anything anyway. And it was just like this, “we should be meditating right now, wouldn’t it be cool if….”. So he was the one to make that happen as well.

Seeing your app in the plane was amazing to me. When I took an international flight recently, I saw so many video screens on all night. Because now you can watch shows and movies all you want. So unlike the past, where folks slept during these international flights, now many people just watch one show after another, and get even less rest. There’s so much more distraction and things then in the past. So your app in a way helps counter-act that, and gives folks permission to rest and meditate. 

Do you find the guided meditations from the store app, have different popular guided meditations, vs the meditation app in the planes?

We also wanted to make sure that we could address, each of the meditations on the app are situation specific. Anywhere from the, “my boss is a jerk” guided meditation, which teaches self, and other compassion. To standing in line at the grocery store. Like a 2 minute meditation. Very specific to whatever you need at the moment.

On a plane, if you have fears, or you’re worried about flying, concerns. Or if it’s just for rest and relaxation that would be another one. We have different ones that are specific to what you’d be going through when you’re flying.

That’s great, because in the past you might have to read through a whole book, or take a whole class before you get to the point that is relevant to a particular situation.  And everyone has a different situation, and a different thing  you might need at that moment. That’s a really wonderful thing about these apps, just-in-time learning, just in time needed, something that’s needed at that moment. 

Love that…

Any other surprises, or things you’ll be doing in the future, as a result of seeing the usage of your app?

It’s just been truly the most gratifying process I could ever imagine. We’ve met some wonderful people, like you..It’s just incredible to have met a community who share our interests and passions. But we’ve also seen the changes and differences that meditation can make in people’s lives. We’ve received some very gratifying letters from people, who’s lives have been improved and have been touched, by their own words. That’s the most special thing I can imagine.

Yes, very gratifying, makes your life meaningful too…

That’s why I get up in the morning, very meaningful. Makes it feel like there’s a sense of purpose. Very special.

Do you have any other plans, or keep building on what you have?

Right now the intention is to develop this further, we’re constantly releasing new content. We’re working with people who help us develop things that are important to them and giving us insight into what issues they have. So we’re very interested in continuing to grow that. We’re interested in developing our distribution network. That’s really the goal right now, making it useful.

You’re definitely succeeding at that. Any final tips for folks just beginning with practice, or struggling with practice?

The most important thing I can think of is consistency. Permitting, even if it’s just 10 minutes a day, as opposed setting a lofty goal of an hour. Better off, biting of 10 minutes at a time, and committing to that, and doing it consistently over time. That’s what the research shows, helps develop the attention muscle. You get your practice underway. Baby steps, be gentle with yourself. This is a practice that takes time. Not having expectations, that might be unrealistic. Just committing to it.

Also recognizing what your intention for starting the practice is in the first place. 

Yes very good tip..

Recognizing this is why I’m doing that. And honoring that. Coming back to that, whenever there’s a moment when you feel, “Ugh…do I really want to do this!”

Yeah…rain or shine..

Yes.

Do you see a community component coming up in the future?

Yes, so that’s our ultimate goal. But that’s secret (laughing). That’s an exiting possibility.

Thanks so much for sharing!

The popular guided meditation, “Blanket of Love Meditation” is played at the end of the interview to finish the episode.

Resources

 

 

MF 39 – How to Bring Peace between Police and Community

MF 39 – How to Bring Peace between Police and Community

MF 39 – Bringing Stillness and Peace between Police and Community

Cheri Maples is a dharma teacher, keynote speaker, and organizational consultant and trainer. In 2008 she was ordained a dharma teacher by Zen Master Thich Nhat Hanh, her long-time spiritual teacher.

For 25 years Cheri worked in the criminal justice system, as an Assistant Attorney General in the Wisconsin Department of Justice, head of Probation and Parole for the Wisconsin Department of Corrections, and as a police officer with the City of Madison Police Department, earning the rank of Captain of Personnel and Training.

Cheri has been an active community organizer, working in neighborhood centers, deferred prosecution programs, and as the first Director of the Wisconsin Coalition Against Domestic Violence. As Past President of the Dane County Timebank, Cheri was instrumental in creating its justice projects – the Youth Court, which is based on a prevention and restorative justice model; and the Prison Project, a prison education and reintegration initiative supported by multiple community groups.

She has incorporated all of these experiences into her mindfulness practice. Cheri’s interest in criminal justice professionals comes from learning that peace in one’s own heart is a prerequisite to providing true justice and compassion to others. Her initial focus was on translating the language and practice of mindfulness into an understandable framework for criminal justice professionals. Cheri’s work has evolved to include other helping professionals – health-care workers, teachers, and employees of social service agencies – who must also manage the emotional effects of their work, while maintaining an open heart and healthy boundaries.

(video above is a sharing or dharma talk by Lay Dharma teacher Cheri Maples during a 21-Day Retreat)

Cheri holds a J.D. and a M.S.S.W. from University of Wisconsin-Madison and is currently a licensed attorney and licensed clinical social worker in the state of Wisconsin.

(This is a summary transcript, listen to the episode for the full conversation)

Cheri Maples in MeditationWhat brought you to a meditation practice?

Either series of coincidences or perhaps miracles. I was certainly open to it. About 7 years into police career, was a street sergeant at the time. Had a back injury, from lifting a moped out of a squad car. Went to chiropractor, and in her waiting room she had the book, Being Peace. This got Cheri interested, started reading her own copy. Then she found a flyer for a retreat in Illinois, in 1991, and decided to go to this week-long retreat.

In those days Thay or (Thich Nhat Hanh), translated as teacher. In those days Thay did everything. Dharma talks by Thay, questions and answers. And they were taught sitting, eating, and walking meditation. It was lovely to stop and she got very interested in the practice. So she started practicing. She didn’t understand Buddhism very much. She had an intuitive understanding of it from practice.

Where there moments during this retreat for you that sort of woke you up?

There were several. For example, during eating meditation the first time she did it. She was such a fast eater, especially as a cop. You try to get food in as fast as you can between the next siren call. Wolf it down as fast as you could before the next call. To actually slow down and taste my food, be with it, and think of where it came from. Was a wonderful experience.

It was sitting and walking meditation.  Of course just watching Thay walking to a room is a dharma talk in and of itself.

Bells, there were beautiful bells, not just the bells that were invited (rang) in our sessions. But this was in a Catholic college campus, so we’d also stop whenever those bells went off. We’d stop and take three breaths when we heard any kind of bell.

That was also the retreat where I had some tough questions. I still had a chip on my shoulder. I didn’t want anyone to know I was a cop. Was sure I’d be pigeon holed and people assume what my politics are, and that I only eat donuts. So I didn’t say much.

But there was this whole thing about the 5 mindfulness trainings, see below, taken from http://plumvillage.org/mindfulness-practice/the-5-mindfulness-trainings/

The Five Mindfulness Trainings

The Five Mindfulness Trainings represent the Buddhist vision for a global spirituality and ethic. They are a concrete expression of the Buddha’s teachings on the Four Noble Truths and the Noble Eightfold Path, the path of right understanding and true love, leading to healing, transformation, and happiness for ourselves and for the world. To practice the Five Mindfulness Trainings is to cultivate the insight of interbeing, or Right View, which can remove all discrimination, intolerance, anger, fear, and despair. If we live according to the Five Mindfulness Trainings, we are already on the path of a bodhisattva (someone who joyfully and wholeheartedly hears and participates in the “sorrows of the world”). Knowing we are on that path, we are not lost in confusion about our life in the present or in fears about the future.

1. Reverence For Life

Aware of the suffering caused by the destruction of life, I am committed to cultivating the insight of interbeing and compassion and learning ways to protect the lives of people, animals, plants, and minerals. I am determined not to kill, not to let others kill, and not to support any act of killing in the world, in my thinking, or in my way of life. Seeing that harmful actions arise from anger, fear, greed, and intolerance, which in turn come from dualistic and discriminative thinking, I will cultivate openness, non-discrimination, and non-attachment to views in order to transform violence, fanaticism, and dogmatism in myself and in the world.

2. True Happiness

Aware of the suffering caused by exploitation, social injustice, stealing, and oppression, I am committed to practicing generosity in my thinking, speaking, and acting. I am determined not to steal and not to possess anything that should belong to others; and I will share my time, energy, and material resources with those who are in need. I will practice looking deeply to see that the happiness and suffering of others are not separate from my own happiness and suffering; that true happiness is not possible without understanding and compassion; and that running after wealth, fame, power and sensual pleasures can bring much suffering and despair. I am aware that happiness depends on my mental attitude and not on external conditions, and that I can live happily in the present moment simply by remembering that I already have more than enough conditions to be happy. I am committed to practicing Right Livelihood so that I can help reduce the suffering of living beings on Earth and reverse the process of global warming.

3. True Love

Aware of the suffering caused by sexual misconduct, I am committed to cultivating responsibility and learning ways to protect the safety and integrity of individuals, couples, families, and society. Knowing that sexual desire is not love, and that sexual activity motivated by craving always harms myself as well as others, I am determined not to engage in sexual relations without true love and a deep, long-term commitment made known to my family and friends. I will do everything in my power to protect children from sexual abuse and to prevent couples and families from being broken by sexual misconduct. Seeing that body and mind are one, I am committed to learning appropriate ways to take care of my sexual energy and cultivating loving kindness, compassion, joy and inclusiveness – which are the four basic elements of true love – for my greater happiness and the greater happiness of others. Practicing true love, we know that we will continue beautifully into the future.

4. Loving Speech and Deep Listening

Aware of the suffering caused by unmindful speech and the inability to listen to others, I am committed to cultivating loving speech and compassionate listening in order to relieve suffering and to promote reconciliation and peace in myself and among other people, ethnic and religious groups, and nations. Knowing that words can create happiness or suffering, I am committed to speaking truthfully using words that inspire confidence, joy, and hope. When anger is manifesting in me, I am determined not to speak. I will practice mindful breathing and walking in order to recognize and to look deeply into my anger. I know that the roots of anger can be found in my wrong perceptions and lack of understanding of the suffering in myself and in the other person. I will speak and listen in a way that can help myself and the other person to transform suffering and see the way out of difficult situations. I am determined not to spread news that I do not know to be certain and not to utter words that can cause division or discord. I will practice Right Diligence to nourish my capacity for understanding, love, joy, and inclusiveness, and gradually transform anger, violence, and fear that lie deep in my consciousness.

5. Nourishment and Healing

Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I will practice looking deeply into how I consume the Four Kinds of Nutriments, namely edible foods, sense impressions, volition, and consciousness. I am determined not to gamble, or to use alcohol, drugs, or any other products which contain toxins, such as certain websites, electronic games, TV programs, films, magazines, books, and conversations. I will practice coming back to the present moment to be in touch with the refreshing, healing and nourishing elements in me and around me, not letting regrets and sorrow drag me back into the past nor letting anxieties, fear, or craving pull me out of the present moment. I am determined not to try to cover up loneliness, anxiety, or other suffering by losing myself in consumption. I will contemplate interbeing and consume in a way that preserves peace, joy, and well-being in my body and consciousness, and in the collective body and consciousness of my family, my society and the Earth.

Interview continued..

And someone asked me if I was going to take these 5 mindfulness trainings. And I said, I can’t take these, I’m a cop.  During a question/answer session, I asked Thay about it, and that’s where he said. Who else would we want to carry a gun, but someone who will do it mindfully? So I took the 5 mindfulness trainings and joined a Sangha that was formed after that retreat. And slowly started developing a practice.

When you came back out into the world, it changed the quality and intentionality on how you confronted the day-to-day consumption of violence that police officers have to go through.

I don’t think anybody faces the consequences and results of poverty, racism, and violence on a daily basis more than cops. I had a very powerful experience right after the retreat that taught me a lot.

I came back to work, and I literally couldn’t understand why everyone had changed. Even the people I was arresting, it just seemed like they had gotten kinder in my absence. It was the energy I was putting out. 

It was such a powerful experience for me. To realize that. It’s not like it lasted, but I did something that knew was very important for me, and that I could come back to.

I started realizing over time, we’re talking incremental changes here. That it was possible to start every call with the intention not to do further harm. Even if force was required.

Not to do further harm.

I have an example too that I wanted to talk about with you. Some time back I remember going to the airport to pick up my wife. I did not notice the speed sign, and went a little too fast coming into the airport. And a police officer stopped me and as he was walking to my vehicle. I recall being very still and peaceful place at that time. Perhaps I had come from a retreat as well recently. At any rate, my heart was calm in that moment. I could see the stress on the officers place. It was eye opening to me. I realized my own state of mind was then shifting his state of mind. I could see the tension drop off his face. It made me realize how important the quality of our being that we bring to every interaction and every encounter. 

So true, love that example. It’s a powerful example how energy follows thought. What we tend to put out comes back at us.

So many of these awful things that are happening right now. The unnecessary use of deadly force. I often wonder in these interactions that happen. The main responsibility should be with the professional, but I often wonder if either person in the interaction was just able to calm down.

Just start turning that volume down, what would happen?

Whether it’s the police officer or someone like yourself, who’s trying to bring some stillness to that interaction. It makes a huge difference. 

What you saw, is what happens a lot of the time. Police officers are taught to expect the worst from people. And they’re taught that their safety depends on it. That whole things needs to be reexamined.  

And there’s already this kind of expectation of tension and plausible conflict just by the way the police officer has to not just figuratively put on body armor, but literally put on body armor.

Just imagine going to work, having to change, and with that change comes. I have small children, so kept things in a locker. You’re putting on a uniform.  Before you even put on the outer clothing of a uniform with a badge. You’re putting on a bullet proof vest, gun-belt, weapons, you’re literally putting armor on. You’re preparing for work by putting armor on. Most places now require bullet proof vests, it’s not optional.

One of the things I wanted to explore. You know rational thinking often will say, you’ve got to be pro-active, and react (when someone provokes you, or in the case of a terrorist attack for example). But there’s something that happens (Thay calls that the miracle of mindfulness) when you inner disarm, when you bring that stillness in your heart, that then de-escalates the encounter, whichever encounter you then have. I think it can be extrapolated for example with wars as well, to all kinds of situations, like with the military and politics, where there’s a military reaction, rather than a calmer response to a provocation. 

Well you see what happens. Thay would be the first to say, you can’t fight violence with violence. It’s so interesting, because I think..

Until we start learning from history, this will probably continue. We’ve just seen in the history books. Humiliating the Germans gave a springboard to Hitler. Then we bombarded Cambodia in ’73, which became fodder for the recruitment campaign of Khmer Rouge. and then the war in Iraq really led to Islamist fanaticism and the current crisis. As long as we continue doing what we’ve done, we’re going to get what we’ve always gotten. 

What would this look like from the point of view of deep listening? To someone who might be looking at these crisis and provocations from the point of view of someone who is of the viewpoint that you have got to fight fire with fire, or else you’d be seen as weak. What ideas or advice would you have for someone who struggles with that.

That’s a really hard one.  One is to recognize the responsibility that someone like the president of France has right now (This was recorded after the Paris attacks). As the US president had during 9/11. They need deep listening, people have to know that they’re not alone. There are times when you absolutely can’t let people, terrorists take over. But the answer is not bombing civilians, or tearing countries apart.

Someone who had interviewed all these ISIS people who had been prisoners, and what had motivated them there. And a lot of them were saying they’d lost their adolescence, because of the war. Lost all means of supporting their families, and a lot of it was plain financial, and some of it was hatred towards America for forcing them to live in a worn-torn country. And now we’re doing that to Syria. So what are the alternatives?

I’m not sure, but I am sure that we can’t continue to do the things we did. I do think that we need better intelligence, we need to understand the whole idea of interdependence. It’s not just an idea, we are all inter-related. What we do matters, what we do to ourselves and others. 

There has to be some very careful thought about how to respond, and what is going to be the most effective response. We’ve learned over and over that that is not violence.

We can verify that in our own lives and with our practice, waking up, doesn’t matter what job we have. It’s the intention we bring when starting our day. If we come from a place from stillness and peace, and wanting there to be more love in the world. Then it changes our interactions everywhere. 

So true. I was reading something by the Dalai Lama. He said, we’re all equal members of one and the same family. And the affairs of the entire world are our internal affairs. There’s a complete recognition of the internal and external, and how totally interdependent they are.

Can you imagine what it would look like if we had people running the world, who were mindful human beings?

Getting back to not letting ourselves get run over. It’s a different way for a police officer to come at a situation from a mindful perspective. Than carrying and using a gun is a compassionate action if you do have to use it. A different way to use a gun when coming from that place right?

Exactly the focus is always intention. What is my intention in this interaction. Is it to stop the violence to protect more people, or is it coming from a place of anger and vengeance and punishment? Those are two very different places to start an interaction with. Whether it is with an individual or with another country.

That’s one of the reason I appreciate what you’re saying. A lot of people would look at Buddhist practitioners and peace activists and they would ask. How does this apply in real situations where there is a threat and you do need to save someone, and it may require force to do handle that situation.

And folks need to understand that there are some encounters that demand the use of force. But again, not as many as people think. And this includes from the police officer’s perspective, and the militairy. And it can be done in a manner again from where the intention is. It can be done for the good of the most people possible. What would that be, what would that look like?

There’s a Buddhist parable. There was a captain of a ship, he had some 200 people on board. And he realized that this one guy who came on the boat, was going to do great harm to this people. Very mindfully he actually killed this man. And in his act he said out of love and compassion and to keep him from having to live with the karma of what he was doing. Very different intention, or very different place to start that interaction from, than most people would start from.

How would you work with the current situation where the police and the African American community are at odds in some places. How would you change that on a systemic level?

People have to understand that this is not a police issue. Questions have to be asked, why is racial profiling happening? Why is it happening. How is this happening in my own organization? Where are the individual and organizational decision making points were race is and can be a factor? And that is certainly. Race is and can’t be a factor in deciding who to stop. That is where it starts.  

But this is not just a question for police officers. This is a question for all of us. How do we become more aware of the conscious and unconscious bias operating in our individual and organizational decisions making. 

How do we begin to monitor and shift the unconscious agreements that lead to racial profiling. So for example, there are many officers, I’m only talking about my own department. There were not many officers in my department who walked around with a conscious belief that one race is superior to another. But if you’re walking around with unconscious biases of any kind…

Let’s take it out of the race context. Let’s say I belief Ford drivers are more likely to commit traffic offenses than Chevy drivers. So I’ll put myself outside Ford dealerships and stop more Ford drivers. Put myself in a position where more Ford drivers are. And I’ll stop a lot more of these drivers. And because I stop more of these Ford drivers than Chevy drivers. And because I’m going to stop more of them, I’m going to arrest more of them as well. Which reinforces my own bias. 

The analogies are obvious. What makes it worse is that the racial disparities actually gets worse at each point in the system. So they start with who’s stopped. The racial disparity is so clear there, its been researched extensively. Who gets arrested is another decision making point. Who gets actually charged, is another decision making point, in terms of who gets prosecuted. Who gets sentenced, and how they get sentenced, whether it’s going to be jail or prison is another decision making point. And then there’s all kinds of decision making points, once someone is actually incarcerated. In terms of conduct violations, parole, who gets treatments. List goes on and on.

So it’s Cheri’s (as a member working in the criminal justice system), it is my responsibility to define where those decision making points are. And to do what I can about them. It’s important for all of us, no matter where we work to do the same thing.

And what would you recommend an organization do to reveal to expose or reveal these subconscious beliefs, these implicit biases?

One of the things I would NOT recommend is a talking head up on the stage, and have a “diversity training”. People just get resentful about that. There are experiential trainings that can be really helpful.

For example with racial profiling. We know police officers have this mechanism for training, it’s called fast training. It’s with simulators where they have to make decisions whether to shoot or not shoot with these infra-red weapons. The simulators will mark if they make the right decision or not. It’s a training exercise.

So why not use this same sort of technology and have officers making stops, and talk through exactly what is going through their minds. And why they are stopping and for what reason. 

The other thing that is very important, and can be done anywhere.

It’s not so much what the mission statement of an organization is, but what are the unconscious agreements, that peers, employees, socialize each other to. They’re usually unconscious, unspoken, usually not talked about publicly, you won’t find them on paper. It’s important to get people together and just ask questions.

For example, as a young officer the first thing I got taught is where to go to get a free cup of coffee. By the time I was a sergeant I was interested in examining that norm. It wouldn’t have done me any good to say, hey I’m ordering you to not go to that coffee store, because I know they give out free coffee, and I see 4 squad cars out there all the time. That would have been a joke.

But if I can get people together and say, Hey, I know from the time I came on the department, I was told that you could go to get free coffee there. So let’s talk about it. Is that OK? So I’ve had those conversations about that, and when they talk about that, they raise their own consciousness.

They might have disagreements, about it. But it is out there, and the norm is challenged. I think that’s how you work to change ethical climates in organizations. You bring unconscious agreements into the conscious arena of dialogue. You don’t tell people to do things, but you make inquiries.

But you are talking to some extent about challenging the status quo in some organizations. Not everyone would be open to that, especially a top-down type organization. In some organization, if you question anything, your career promotion is up for grabs. What would you say for those situations, where people are afraid to speak up, or bring up issues they see?

Until I rose through the ranks, and was a captain….Everyone works in a team, at least in policing. I was just talking to my 7-8 people team about this. But what they do matters, and that can have a ripple effect. They then talk to 7 or 8 more people. There are ethics scenarios that can be acted out with 20 people at a time. The order is already there, it’s in the policy manual, don’t accept free things. There are good reasons for that.

Think of the gossip that goes on in organizations. How many organizations have a culture where you try to recruit somebody to your viewpoint behind closed doors? A lot of time is spend doing that. What if people made an agreement not to gossip? I did that, it was the most satisfying wonderful work experience I’ve ever had.

I told them that they are the ones to take responsibility for refraining from gossip. So let’s all agree on that, if we all want that. And I used the fourth mindfulness training (see above). Basically I said to them. How would it be, since we all talking about not liking the gossip, and politics that goes on in this organization. If we made a decision to take a complaint directly to the person we had it with, or somebody who could do something about it.

You had some buy-in at this point?

I didn’t say, let’s do it. I asked everybody, what is the biggest source of stress, the major stressor in this organization? That’s what they came up with, gossip, politics in the organization. What if we did something just on our team. Not an order, that wouldn’t be effective. We don’t make an agreement, unless everybody agreed on it. Everybody agrees to police each other. And they did, and then they brought it to the recruits, and they bought in to it.

So you changed the organizational culture at that point. 

It all started in 2002 for Cheri at Plum Village, where she was chopping vegetables with someone. She had this image of seeing police officers walking hand in hand, trying to make peaceful steps on the earth. And the person she was relating that image to, said, “Sure, you can make that happen.” You can make that happen!

Thursday, the day after she said that to me, with an FAQ session with Thay. Cheri asked Thay to come to a retreat for police officers. He said to me that we don’t need to wait 2 years to do a retreat for police officers. We can do this next year, so  in 2003 there was a retreat for police officers. That woman does not know the ripple effects of what she said to me, she will never know what she started.

Her practice was so much part of her, it came out without hesitation. 

It did. I can’t even remember her name, or what she looked like, but I can remember the impact that she had on me.

So here you have a complete stranger that started all of these ripple effects that have reverberated on and on. 

Is this something that you’d recommend for all police departments. To have a yearly or so retreat?

I’m working with someone in the DC area to hold a retreat for police officers on the east coast next year. So I’m hoping that we’ll get a lot of people there.

One of the things in terms of deep listening and understanding that has to happen..I really believe that trust isn’t going to be restored between police departments and their communities without dialogue.

Police officers have to meet in small groups with community members, and we have to tell each other. Police officers have to tell community members, and community members have to tell police officers what it’s like for them.

And listen to each other. That has more of an impact than anything else I can think of. 

At the end of the retreat for police officers, Thay asked to hear from police officers. I’d never heard police officers share like that in my life. And I’ve never seen a community respond to them like they did. That had a big impact on me. I think that has to be replicated.

And communities also have to put pressure on their police departments. They have to understand what it’s like.

But the communities also have to ask questions.

  • What is your standard for using deadly force? Police officers have the ability to use an employer state sanctioned violence. And communities have the right to know under what circumstances they’re using it. And why? And how it’s being trained for. And those are important questions that every community needs to ask.

Is there anything else you’d recommend to folks who don’t currently have a retreat to go to, where they can cultivate that peace in their heart-mind? When they step in their patrol car or wherever they are in situations of conflict?

  1. To understand the cycle. So many people are either very hyper vigilant to keep themselves safe. Which produces adrenaline. Or multi-tasking like crazy. Especially people responding to trauma, there’s a lot of adrenaline that gets produced in those situations. The research shows that, that adrenaline pushes you out of the normal, and it takes 24 hours to return to normal. But people go back to work before that. So a lot of the time what people experience is this spike. They’re at the top of their game. They have humor, they can make quick decisions, they’re not procrastinating. Then they go home. They’re listless, don’t have any energy. They start to project that unto the people that are at home. I’m feeling better at work. At home is where I can’t make decisions, procrastinating, a lot of the things that look like depression at the bottom of that cycle. I see that over and over. There are people that have researched and talked about this.

Watering the Seeds of Joy

  1. So one has to do some very pro-active things. And one of the most important things is watering the seeds of joy.  What are the things that you really like to do? Here’s the trick though. If you wait until you feel like doing them, you’re not going to do them. But if you schedule them pro-actively, you will do them. 

When you’re at work there are a number of things you can do..

  1. Take 3 breaths….Each time you get a call, before you respond, before you do anything. Find reasons to take 3 breaths during your shift during your work. If you get a lunch break, you can get off the street, and chose to eat mindfully. If you’re in an office close your door and spend 15 minutes eating mindfully. Rather than eating on the computer or while driving.
  2. The most important thing anyone can do is to develop a daily practice. To learn how to still and disengage from your mind, and to learn how to understand that your thoughts are not the truth. They are a result of your conditioning. When you really get that, things become very different. And you get that from being still, through practice, through learning how to be mindful. And there are so many tools available to us. Everyone can access to a podcast. There are so many people out there offering tools, so many tools in how to meditate, and learn mindfulness.
  3. If you’re a police officer, go to the Center for Mindfulness and Justice. Watch the calendar, and come to the retreat.
  4. Read Thich Nhat Hanh’s book, Keeping the Peace. The book which came out of the retreat for police officers.

I was thinking about my first retreat with Thay’s. Part of this is also self-acceptance. Especially in the west, we have the problem of self-loathing. That we don’t even think we deserve to get 3 breaths. Than that could be another obstacle. 

That’s so important I think too. Pema Chodron says that she gets the same letter from everyone of her students in some form. And that letter says, “I’m the worst person in the world, help me”. And in some way it’s like that. And right away there’s one thing we can do about that. 

We can undo what the Buddha called “the second arrow”.

In other words, for example, and event happens with me and my son that is extremely stressful and leads to suffering. That suffering is an event that has occurred. But if I start to say, “bad mother” to myself. That is suffering added to suffering. That is the second arrow, and the kind of suffering that we can control.

That is another thing that meditation and mindfulness help us do.

They help us recognize our self-talk. And it is so helpful to recognize our judgments. And they help us become friendly with ourselves.

For example, one of the questions that I started asking myself through meditation was, when will I be enough, and what would make me enough?

Another one I started asking myself, is what would I do in this situation if I didn’t have an ego? To protect, defend and build up. What would my actions look like?

This practice is not about a goal of enlightenment, it’s about transformation. 

It’s about transformation and freedom. 

Getting those arrows out of the way, is very freeing.

Learning not to shoot them in the first place, wouldn’t that be freeing? (laughing)

I just want people to take advantage of all the resources and teachers out there right now, so take advantage of them. Thay has so many podcasts out there as well. And I think retreats are so important. If you’ve never been to a retreat, it’s like an acceleration what you might get from 60 times of trying to meditate on your own. Not only do you get instruction, but you have other people, and you all contribute energy. You’re contributing to it, and you’re drawing from it. And you’re letting the details, the to-do lists, go for a few days, so you can totally devote yourselves to this. So find a retreat and go to it.

Thanks again!

Resources

MF 33 – Simple and Highly Effective Ways to Reduce Destructive Behaviors like Bullying in Schools using Mindfulness with Laura Bakosh

MF 33 – Simple and Highly Effective Ways to Reduce Destructive Behaviors like Bullying in Schools using Mindfulness with Laura Bakosh

MF 33 – Simple and Highly Effective Ways to Reduce Destructive Behaviors like Gun Violence and Bullying in Schools using Mindfulness with Laura Bakosh

About Laura Bakosh

Laura obtained a Ph.D. in Transpersonal Psychology from Sofia University and has spent more than five years researching the academic and behavioral effects of mindful-awareness practices on children in k-12 schools. She has a Bachelors Degree in Business fromp Boston College and worked for 20 years in large, multinational companies, including Northern Telecom, EMC and GE. She was trained as a Mindfulness Based Stress Reduction (MBSR) Teacher at the University of Massachusetts Center for Mindfulness and co-developed the audio-guided Inner Explorer Programs. She has had a personal mindful awareness practice for more than 21 years.

Laura discovered the benefits of mindful awareness more than 20 years ago when she was trying to manage the stress of travel and long workdays. While working at GE, Laura had the insight to share her mindful awareness practice with hundreds of fellow employees. Upon seeing the many positive results the daily practice had on performance, creativity, and wellbeing, she realized it would be the perfect fit for education.

The practices can help children navigate the ups and downs of life with resilience, alleviating stress and anxiety, and can help them focus, allowing them to be ‘ready to learn’. — all with compassion, openness, and love. She can hardly wait for the first generation of kids going through this program to reach adulthood! Laura received a Bachelor of Science Degree from Boston College and a Doctoral Degree in Psychology from Sofia University. She was trained as a Mindfulness Based Stress Reduction (MBSR) instructor through the Center for Mindfulness at the University of Massachusetts.

When not working, Laura loves to spend time with family and friends, especially with her husband Rick and son Will. She loves being outside, which is much easier now that she moved from Illinois to Florida, going for a bike ride, running with her dog Scout, kayaking, or playing tennis.

About Inner Explorer

Janice L. Houlihan

Janice L. Houlihan

Laura Co-Founded Inner Explorer with Janice L. Houlihan. Inner Explorer’s Vision is to inspire people to develop a daily mindful awareness practice, leading to a more compassionate, joyful, healthful, loving and peaceful world. They accomplish this by providing programs and tools, for children and their families worldwide, that inspire a daily mindful awareness practice. This practice will help lead the children and teens towards their highest potential by bolstering academic performance, creativity, social & emotional aptitude and well-being.

Laura Bakosh Interview Transcript

What follows is a summarized partial transcript. Listen to the audio to get the full conversation.

 

How did you get started with Meditation and Mindfulness?
Laura came to it in 1994 to manage the stress of long hours and travel when working for GE.  She felt stressed out very often, not eating and sleeping well, unraveling and reactive.
She started reading about stress reduction, and one of the books was from John Kabat-Zinn, Wherever You Go, There You Are. She found this incredibly eye opening. So then went to a retreat, and became very committed to practicing everyday. Started to notice lots of positive changes. She started feeling better, sleeping better, a lot more calm and level.
She continued to practice, and went to several training classes and retreats. As her colleagues began noticing changes in her, she realized it might help them too. She introduced MBSR to GE in 2001. Lisa Grady, an MBSR instructor created a program called the “Corporate Athlete”. Lisa conducted several retreats for the team and helped them develop a personal practice through audio-guided tapes, and weekly call-in’s. Over time, more and more GE employees asked to be included in the retreat sessions, to the point where they got 100 people to come in on their weekend retreat. The business outcomes were fantastic, higher orders, less employee turnover, and improved culture and collaboration. It transformed the entire team, from 2001-2004.
At the same time, Dr. Richard Davidson and his team at UW-Madison were conducting exciting mindfulness research using functional MRI (fMRI) equipment on the Buddhist monks. The results showed that the brain changes as a result of these practices. In general, the researchers found that there is less reactivity in limbic (fight/flight) system and increased activity in the prefrontal cortex (executive functioning). GE made the fMRI equipment, so there was a tie-in.
Through her own personal practice and the interactions with the team, she realized the biggest challenge is that it’s hard to practice every day. If you go to a seminar, it may be interesting, yet it’s hard to integrate that into your daily life. The practice is simple in that you are just sitting, but it’s not easy because most of us are not used to just “being”. Also, if your work environment doesn’t integrate mindfulness, it is difficult to find the time on your own. 
So if the employees that came to these sessions didn’t have that support when they returned to their divisions/departments/teams, they ended up losing the practice.
Laura realized that regular practice is critical to integrating these skills and to realizing the health and well-being benefits. So if you teach them while their young, it’s going to be extremely useful to them when their young, but also for the rest of their lives. So then she decided to leave GE at that time.
She went to the U-Mass teacher training program in MBSR. And went to grad school to further study and evaluate the impact in education. She then began to translate these mindfulness practices designed for adults into language that would be applicable to kids. 
In 2011 she co-founded Inner Explorer with Janice Houlihan, to bring daily mindfulness practices into K-12 schools. 
I’m curious about the struggles you experienced integrating the mindfulness practice into the GE workplace?
Yes, the key thing is some learning you can get from a seminar, but with mindfulness it is very critical that you practice every day. If you don’t practice it every day, or at least most days, the benefits will be more fleeting and won’t last. It’s similar to brushing your teeth every day, which leads to dental health.  Practicing mindfulness every day leads to cognitive health (and physical health)
Your team has to be supported in your practice efforts. In her team, the practice was front and center in people’s mind.  We encouraged them to dig in as they felt comfortable. As they did that, they found that it was very useful in their lives, so they embraced it. If you don’t have that kind of structure in your life, it is very hard to fit it in.
Most workplaces didn’t have acceptable policies or ways to do this mindfulness practice every day.
So many people have a hard time fitting this practice in. This is one of the reasons Laura and Janice started this company. Each of the tracks is just 10 minutes, the teacher simply presses play, and participates with the students.
So this program that you created with Inner Explorer, how does this work?
Each series (Pre-K- Kindergarten, Elementary School, Middle School, High School) are audio guided, where the first thing the recording (audio stream) says is “closing your eyes”, because we want them going inward. Each series has 90 separate tracks, 10 minutes for most of them, 5 minutes for the youngest kids. Students listen every school day.
We ask the teachers to consider when is the best time during the day is to re-engage the kids. Sometimes it’s early in the morning, sometimes after lunch, sometimes after recess. It depends on the class and the teacher, it’s flexible. The program is streamed into the classroom. The teacher just logs in and plays the program.
We encourage the teachers to participate with the students, so they get a chance for 10 minutes a day to reground themselves. The teachers consistently report to us that it’s their favorite time a day. Because they get a chance to settle.
Teachers are under a lot of challenges. Students report higher and higher levels of stress. We know also that the majority of US students are living in poverty (51% ). Teachers have to meet this stress, anxiety and trauma every day with multiple students. These practices teachers the chance to develop resilience in the face of these challenges.
And do you find in some cases where the class is particularly riled up that the teachers decide to use the meditation audio during those occasions?
Yes, definitely. It’s generally a time when it is difficult to get the student re-engaged. Like coming in from lunch for example. Sometimes it takes students a little longer to get settled. It depends on the student. Once a routine is established, students settle quickly, and over time, (within a few weeks) they will begin reminding the teacher to run the program. 
Students are already pretty mindful in the moment. But they don’t operate in an inward sense. They’re not usually digging in to understand what’s going on in their inner world. Once they do, they realize that it feels good. To notice thoughts and emotions coming and going. They start to disconnect from the sense that they are their anger and frustration.
They see anger and frustration coming and going. It’s really healthy for them to separate the thought and the thinker.
Do the students learn this distinction from the audio meditations, in other words, are these narrated instructions in the audio?
Yes, the program follows the MBSR protocol, which has been well studied for the last 25-35 years or so. It’s been very well researched and received very well. We’ve taken that protocol and have created out of that these 90 bite-sized pieces. So yes, the program is guided. Each day different instructions.
The Inner Explorer program then builds. Starts with awareness of breathing, relaxation, moves to physical senses, then thoughts, then emotions, then connection and compassion.
As kids build more and more attention and focus, they can then do it longer and longer. And they can handle more complicated ideas, like noticing emotions come up.
What’s remarkable, is that children start to practice what it feels like to be angry. They for example notice a time that they were angry. They notice the bodily sensations of that emotions. They become familiar with how anger comes up for them. We’re used to reacting in those circumstances.
But in this case they have that momentary awareness, that, “Oh that’s anger, I recognize that sensation”. Giving them that little bit of pause, is giving them a chance to respond. To bring that pre-frontal cortex part of the brain back online.
And that de-escalates it..
Exactly. We’ve done a bunch of research and others have replicated it. Students have a 50% reduction in their behavior problems. Fewer principal office visits, fewer suspensions, fewer incidences of bullying, higher grades higher test scores.
Read/download the Research Article: Bakosh Houlihan 2015 Maximizing Mindful Learning
Amazing improvements with a 10 minute a day intervention, very cost-effective too.
So how did you do the research?
There were 3 different research studies conducted with about 1000 children. There was an 8 week study, 10 week study. And then a 27 week study. The first quarter grades were the pre-condition. And then for the next 3 quarters the student went through the intervention. And then the 4th quarter grades were the post-condition. The first study was controlled, meaning some children participated, some didn’t.
The second and third study were randomized controlled. Some of the volunteers (teachers) were randomized into either the control or the intervention condition.
Randomization is considered the gold standard in research, you have more faith in those results, because the teachers didn’t pick to do it, or not do it. They all picked that they wanted to do it, and were then randomized. It avoids self selection bias.
You had an interesting article in Mindful magazine, about the programs that were created to combat bullying in schools. But you explain that these programs were intellectual understanding of bullying. There was a gap between knowing and doing with regards to bullying.
Yes, that’s the thing about listening to a lecture, going to the seminar, or reading the book.  We all want to “know” to “check the box”, but with mindfulness, you don’t know it or embody it, until you practice it.
Many studies have shown that people who regularly practice mindfulness have greater sense of self of self awareness, greater sense of resilience, and greater sense of compassion. Those are all well documented outcomes. 
If you consider
The bullying triad: the Bully, the victim, and bystander, or witness.
If all children practice mindful awareness, here’s what happens to these three parties.
The victim (suffer in silence, they don’t feel they deserve help)
  • Mindfulness helps these children become more resilient.
  • Which means, they’re more likely ask for help
  • Less likely to become a target.
  • These things alone will shift the dynamic.
  • They start to become aware from a deep and profound level who they are, and understand their gift.
  • They start acting differently, no longer the easy target, they are not their story anymore
The bystander
  • 90% think bullying think it’s wrong and that they would intervene.
  • Only 11% actually do intervene.
  • So it’s a fight flight response, they don’t want to get bullied, they get nervous, they don’t know what to do in that situation. When push comes to shove, they don’t know what to do.
  • But with mindfulness there is tons of research that people/kids become more compassionate. This part of the brain becomes more active.
  • They start to act more compassionately, even with people they don’t know. You end up with bystanders that are much more inclined to engage to help, they have this growing sense of compassion.
  • They’re more wiling to touch base with the victim, if anything give a word of support to the victim or report it, or get someone else to help.
An enlargement of self idea is going on here too right, with the bystander not just thinking of themselves any longer?
  • When kids practice mindfulness on a regular basis, they shift. You can see it. The kids become more engaged with each other.
  • All of the people in the triad, are developing all these skills. The bystanders are also becoming more resilient, more willing to not let situations put them down.
The bully 
  • Bully’s have all kinds of complicated situations in their backgrounds, that propel them into this role to begin with.
  • The practice foundation is awareness.
  • The bully’s are so disconnected from the actions they’re causing, especially with online cyber bullying.
  • A developing sense of awareness of their own actions are bound to connect them at a different level with their victim. 
  • They’ll be able to understand, my actions have a consequence, they can tune into that more.
As a result of the mindfulness practice, we’ve seen the number of bullying incidences go down.
When I was at GE, the team of adults had bullying going on as well. This cat fighting and backstabbing. Not unusual in a corporate environment.
However, what ended up happening after this mindful practice, it all changed, cohesive, highly loyal team. The team became loyal, the “dream team”. The team was so much changed after the mindfulness practice.
And we see that in the classrooms, the teams become this connected, cohesive unit.
Wonderful. Especially now, this is so relevant, with these school shootings.  I can see how mindfulness programs in school would also have a beneficial effect on school shootings. School shootings, the perpetrators feel alienated and disconnected, and so they seek attention in a very negative way. I can see how mindful programs would de-escalate would make them feel more connected, rather than less connected. 
Yeah, I have a story about that. Here in Florida, we have an after school program for girls at-risk, Girls Inc. They inspire all girls to be strong, smart, and bold through enrichment programming like finance, business, leadership. The idea is to give these girls a chance at a better life.
There was one girl who’d been going for some 5 years, a girl who was so difficult. She was violent, mean, she stole, was angry, and  unhelpful. Literally the antithesis of what they were trying to promote as an organization. But they wouldn’t give up on a child. So the staff had meetings every 2/3 weeks for 5 years, to figure out a new plan to try to reach this girl. They’d been trying everything to help her. This girl has a traumatic life, both parents in jail, lives with aunt in a chaotic household, health issues, diabetic, a challenged girl in many ways.
One morning after 8 weeks of the running a daily mindfulness program, this girl was voted unanimously “Girl of the month”. And the Executive Director read through the comments, from the students and staff, she couldn’t believe what she was reading. They said this girl was “helpful, kind, goes out of her way, caring, team player” etc. It’s as if she found herself for the first time, at just 12 years old.
Children from really challenging environments don’t know how to process what is happening to them. They don’t have the tools, and don’t know where to turn. Sometimes, the people who are supposed to be taking care of them are not able. The result is mental and physical health disorders, destructive and bullying behaviors, poor academic performance and often, engagement in the juvenile justice system.
So when you give them the chance to dig deeply, into whatever their essence is. Most often what’s there is really good. They just have to tap into that, and start to trust what’s there. 
They then emerge from this beautiful amazing place, and they’re unstoppable. These former bully’s become these forces of good, positive momentum. We see this all the time.
That’s amazing, the transformation of a bully into a force for good!
Yes, it’s the regular practice that’s so important. Once they get that habit, it’s fantastic, and they love it. But it takes a little time to develop this practice.
How much time is involved?
We have a sense. Broadly, the littler kids the pre-KK, elementary. Within a week, week-and-a-half the kids are used to it. Teacher just hits the button and go. It’s also easier to fit it in those age-ranges, because the kids are in the same room usually throughout the day. The teacher can fit it in easier.
In the older grades, middle and high school, it’s a bit more challenging, because the courses are typically 45 minutes, so harder to fit in 10 minutes. But it can be fit into the study hour or home room type thing. The other thing is that with those ages, it takes a little longer before the pre teens and teens get the sense that this is helping them. They don’t immediately feel a difference, so they question it. So it might take 3 weeks or so.
So we guide the teachers to not give up, even if there’s push back initially.
Most students who get deeply engaged in it, do so because they really can feel a profound difference. 
And if they did it in earlier grades, then the transition must be even smoother? Yes. 
Do they continue to practice mindfulness once they leave school?
Yes, we know that 40-50% of the students bring their mindfulness practices home and teach someone in their household. They can see the stress that their families are under, not just families in poverty. All families have lots of stress. So they bring it home to teach their siblings and parents. So they have lots of students ask Laura and Janice if they could make an at-home program for the people in the households.
Ideally, we try to give them the skills and the tools through the Inner Explorer program. Our program is nice and easy, it’s guided. But they also mention in the program that, “Hey you can do this at home!” Try this at home. Because not everyone needs or wants the guidance, or guided meditation. They don’t need the guidance once they’re experienced with mindfulness. Some just want to sit at home, and do some of the practices at home. We’d love for every child to do these practices at home. The world would change.
Where do you see this mindfulness in schools development 5-10 years from now? With all the recent gun violence and other violence, folks talk all about controlling violence, and mental institutions, however, I think what your doing is much better, taking care of the root problem, rather than treating the symptoms.
What would be fantastic for us, would be to have the awareness, educators and parents need to be aware. Programs like ours and others are very cost effective, easy to implement, and can literally transform classrooms and schools today! We ought to be doing this everywhere.
There’s no reason why every school shouldn’t run a program like this.
It’s not just the academic and behavioral improvements. But there’s also health and well-being improvements. They reduce depression, anxiety, all kinds of mental health issues. This has been documented.
1 in 5 kids has a mental health disorder that inhibits their ability to succeed in school. Kids today report so much stress, which is linked to other disease states and immune system dysfunctions. This stuff is simple, and yet, I don’t know what we’re all waiting for.
We’re trying to reach 1 million children by 2019. There’s 55 million kids in this country. We’ve served close to 15.000 children so far that are practicing mindfulness every day. We’re not doing it fast enough. It’s all about funding and all. But we’re working on it.
I think it just needs to hit critical mass, and it will go quickly. 
Exactly, we’re working on our systems, to make them easy to scale and robust. Streaming, and that the price point per classroom is low enough that it’s a strong value proposition for schools (The cost of the Inner Explorer program is now $100 per classroom for a one year license.* International rates differ). And that we’re ready when they’re ready.
Yes, it comes back to employers, saving sick leave and other costs by investing in a mindfulness program. 
Yes, it is hard to get people to do this in the workplace as initiatives. So if we get these children to do mindfulness through school, we’ve improved the likelihood, that the habit will be developed and will be solid by the time they’re adults. And we wouldn’t even need a mindfulness workplace program for adults. Because it will already be done.
Yes, one generation should be able to do it. 
Yes, that’s what we believe as well.  It’s exciting work!
Thanks so much!

Resources

 

 

 

 

 

 

 

MF 27 – Amanda Gilbert – Meditation and Mindfulness Researcher at UCSF

MF 27 – Amanda Gilbert – Meditation and Mindfulness Researcher at UCSF

Interview with Amanda Gilbert – Meditation and Mindfulness Research

Amanda Gilbert is the Executive Director for the Sugar Stress Environment and Weight Center and a Clinical Research Coordinator for the Aging Metabolism and Emotions Center at the University California, San Francisco. Her work focuses on conducting and implementing clinical research in meditation, mindfulness and mindfulness-based stress reduction, as well as examining how these restorative health behaviors affect our minds and biology.

As a long-term meditation practitioner, she draws on years of personal meditation experience and training to advocate for the life-changing effects of a daily meditation practice.

In addition to conducting clinical research on meditation, she is a meditation teacher to those looking to learn and start a daily meditation practice through one-on-one individualized sessions where she connects contemplative science to daily practice. Her mission is to support as many people as possible in experiencing optimum daily well-being through meditation and mindfulness.

Note: This is a summary (not a full transcript) of the interview. Listen to the audio above to get the full interview. 

How did you get started with meditation?

Many start a meditation practice for health reasons, or dealing with stress, or getting curious. And some start to meditate from a religious point of view. And also it is for some about cultivating meaning.

For Amanda it was about healing, physically, mentally, and spiritually from challenges she went through as a young adult. She’s been in the health and wellness field for a long time.

Perhaps there is something more. She wants to connect with herself, her intuition, her inner knowledge, her heart, and higher self. The path for Amanda has been cultivating a meditation and mindfulness practice.

Was there something, an event or moment that triggered this?

Amanda has had her moments to that were beautiful opportunities to shift, to have a breakthrough. To set yourself on a different path. For her it was more of a life path. Many books on self growth, meditation and self development. And really all the information was pointing her to meditation path.

Also, Amanda was exposed to great teachers in the medical world. One of her first teachers was Deepak Chopra. He has a book called, “Quantum Healing”. She was given that book during a breakdown leading to breakthrough period in her life.

When you approach it through biology, it really speaks to the effects and power, and outcomes of a meditation practice. So she started reading a lot of literature on what a meditation practice can do for us physically, mentally, emotionally, psychologically, and spiritually. All this reading led her down a path of a meditation practice.

What particular practice did you start with?

Amanda started with mantra based practice in 2009. Earlier she was exposed to many other meditation and mindfulness practices, her undergraduate degree was in holistic health and wellness. But she got serious about doing a daily practice. That is when it clicked for her.

The mantra practice is powerful practice for a novice. Reason is that the mantra is a way for our minds to focus on. Translates as mind-vehicle. It’s a word, similar to in and out, in breathing techniques. By combining with Sanskrit it can be meaningful.

The mantra based practices are a way for beginners to develop a strong practice. She can see that through her research and teaching meditation position.

Would you say that the mantra practice is an attention practice just like paying attention to your breath practice?

Yes, we are focusing on an object of attention. So that object of attention is the breath, or the mantra. It is intentionally placing the focus on that object.

Saying from the Buddha: You can place your attention on the object of focus, just like you focus your attention gently on a flower.

In meditation we are growing our attention/focus muscles. We are cultivating those muscles.

Did you notice any particular benefit that stood out from this mantra practice that was trans-formative, and encouraged you to continue practicing after that?

It allowed my mind to focus on something, something for it to chew on during her 30 minute morning and evening meditation. It allowed me to meditate. All of the fruits of meditation happen in those moments between the thoughts. In that space, that stillness, silence between thoughts. Between the ego having it’s way, having it’s ability to be behind the wheel, running the show.

So the benefits and outcomes are in the moments between our thoughts.

She have a tendency of an overactive mind, which was one her first barriers, or obstacles in a meditation practice. I’m just thinking, thinking. A huge string of thoughts, huge mind wanderings.

Having a mantra to focus on having my mind focus on, was the key to allowing her the freedom to move beyond thought. To move in the space and stillness of meditation.

And a way to anchor you into the present..A lot of us have mind-wanderings, like 50% of the day the average person is mentally wandering. 

Yes, very much so. One of the top outcomes that we’re seeing through the lens of research, is a decrease in rumination and decrease mind wandering. And an increase in focus and attention. This can be seen through measuring the participants subjective, psychological experience of a meditation training, as well as seeing this in the areas of the brain.

We’re seeing areas of the brain light up, that are more focused on attention, and executive functioning. We’re seeing better neuroplasticity in the brain due to meditation and mindfulness practice.

Explain neuroplasticity a little bit more.

Yes, that is the ability for your brain to change, and to start new behaviors, patterns, new ways of decision making. Cultivating new neural network pathways in your brain in order to have different behaviors and different experiences in your life.

This can be really helpful with destructive mind and habit patterns, such as depression or other destructive thought patterns right?

Very much so. That’s really what we’re seeing. The beauty of mindfulness research is that it allows you to see the changes in the brain and in the body. Past research has been focused on the brain. Those who are in the diagnosis of depression or PTSD, or any neurologically and psychologically based depression oriented diagnosis. We are able to see a shift in the brain and cognitive functioning. Also we’re seeing in the last 5 or 10 years or so a big change in the body. More recent research is focused on the body and biology.

What that looks like is:

The effects of mindfulness and meditation on inflammation, gene expression, heart rate, blood pressure, cortisol, sleeping, eating habits. And of course your cell health, and cell aging. which is getting down into the minutiae of the mitochondria in the cells of your bodies.

What particular aspect of that research excites you the most right now?

Amanda’s favorite study was conducted by the center for investigating healthy minds with Richard Davidson in Madison, Wisconsin. Did anything change from an inflammatory marker standpoint, from just 8 hours of mindfulness training. They found that yes! You have a decreased expression of pro-inflammatory genes from just one day of meditation and mindfulness.

Amanda and colleagues at UCSF, have just published and presenting a study of theirs. They found that a highly stressed population of maternal caregivers  mothers of autistic children who went through 12 weeks of mindfulness training, increased their total sleep time by 34 minutes by the end of the 12 week mindfulness based intervention.

And as we all know, sleep is one of the top pillars of health and resilience. Your days will be substantially better with sleep. So mindfulness and meditation do affect our biological circadian rhythms as well. Very exiting findings.

Can you measure quality of sleep as well?

Sleep disruption is how we measure quality of sleep. But it was really the total amount of sleep time. This group actually started to go to bed earlier as well. And how often do we tell ourselves we’re going to bed earlier, but then we don’t follow through it. But this group was able to shift their bed time to earlier, thus benefiting their sleep as well. What we’re able to say then, is that having a meditation or mindfulness practice is able to encourage better health behaviors. 

Any meditation tips for those listening who have sleep problems?

Yes, part of our population we’re able to see through our mindfulness mobile app, were doing some practices, body scans, loving kindness meditations and mindfulness practices. Ranging from 3-20 minutes. What we can think about is how can we reduce our stress before going to sleep? Is that sitting and breathing for 3 minutes, or guided meditation for 20 minutes. Or just having a moment of consciousness around how am I able reduce my stress, to turn off the executive functioning. That drive for the day. How am I able to settle the body?

My own practice is actually able to slow down. Amanda loves breathing meditations in the evening. Primarily morning meditation practice. But at night it is great to just slow down, or switch it up, like with a guided meditation. Whatever it takes to get a more restful and de-stressing experience.

You mention morning meditation and the importance of it. This affects the evenings as well. So this sets the pace for the rest of the day right?

Yes, when she goes to sleep at night, Amanda looks forward to the next morning practice. Meditation has changed her life, since she started meditating in 2009. Now the practice is second nature for me in the morning. I get up, have a sip of tea, or lemon water. Then she’s goes into practice minimally for 20 minutes, and more on other days. And then again in the evenings I actually look forward to this morning routine. It’s another sign that a consistent meditation practice can affect all other areas of life.

Has there been research to explore what the optimal times are for the most fruits of meditation?

That is Amanda’s own personal research interest. In the Vedanta ancient text they recommend at least 20 minutes each morning. And in primordial sound meditation they recommend 30 minutes, because it takes the body 15 minutes to biologically and physically settle down. Then you are actually able to meditate, once your body is in a rhythm of the breath. So these ancient practices figured it out a long time ago, without the hard nosed sciences.

TM also recommends a twice a day practice of 20 minutes as well. There was also studies where they found it through heart rate after 25 minutes. This is where the meditation research field is going. Her hope is to see the field honing in on the types of practice, the amounts of minutes of practice to see the shift in well-being. And to have individual tailoring to see what works best for each individual. We all have our own stories on what brought us to meditation. So there is that individual tailoring that scientists can hone in and take a look at.

And what about the benefits to mini-meditation?

Yes, that is mindfulness. Amanda likes to differentiate between formal practice (20 or 30 minutes of sitting), and moments of mindfulness. Being able to connect to our breaths, those are to her moments of mindfulness. And also outcomes of our formal meditation practice. You can actually cultivate a stronger connection to these mindful moments. During our meditation practice, we hone in on our home energy. That’s the feeling of our hearts, essentially we’re going home to our Self. You getting to know yourself so much better during those moments of contemplative reflection.

That shows up in moments during the day, where you have choice of how you respond to situations. You end up avoiding stress reactions.

So it benefits each other, and mutually reinforces each other then. 

You also a study about vacation vs retreat. Because a retreat is really going home, settling even deeper than a 25 minute meditation. 

Yes, I love this study. That study showed us a number of things, which can be applied to our own practices. 2 out of 3 of the study groups were new meditators, with zero meditation practice. We randomized half the group in a vacation group, and the other half as a meditation retreat at the Chopra center of well-being.

What we found was that novice meditators who went through the meditation retreat, 10 months later showed greater psychological well-being. Decrease of negative affect, decrease in overall negative experiences during that day.

Instead of just going on vacation, but if you go in and learn the life affirming tools of a meditation practice, then you see more long-term effects in your life. The vacation effect wears off. It’s just like buying a new car, within 2 months the joy has worn off.

The second finding was that we had a 3rd group who already had 6 months or more experience with meditation. This group was already more healthy psychologically and physically, so what we find is that the power is in the practice. We see that with experienced long-term meditators, that you will be able to  see the effects and outcomes of a daily meditation practice.

So you could say a retreat is more trans-formative, as compared to a vacation, which is more of a recharge. 

Yes, exactly. That is one of my favorite studies to reference.

Amanda’s hope is to get as many people as possible to meditate as possible. Her mission is to support as many people as possible in experiencing optimum daily well-being through meditation and mindfulness.

Resources

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MF 26 – How to Easily Bring Meditation into Your Workplace!

MF 26 – How to Easily Bring Meditation into Your Workplace!

In this post I would like to share some practical ideas for how you can easily bring meditation into your daily work life. This might be especially helpful if your current workplace does not have a dedicated meditation room, or higher level endorsement of this beneficial practice.

I’ll show you how you can incorporate, “mini”-meditations and mindfulness at your place of work, without having to look weird, or needing a, “meditation room”.

This said, having a dedicated meditation room in the workplace would of course be a great asset and high level endorsement of wellness!

I don’t have Time to Meditate at Work!

You may think that you don’t have time to meditate at work! Sure, most of us don’t have dedicated chunks of time during the day to practice formal meditation.

No problem! Lets break down a workday, and see how you can get the benefits from meditation during your workday. Some simple techniques can help you stay fresh throughout the day, and also help you through that afternoon slump.

Most of our jobs involves a lot of sedentary sitting at a computer. But you still get up to go to meetings, or get some water, get your lunch, pick up your mail, go to the restroom, etc. Each of those transitions are opportunities for a quick mini-meditation!

A meditation does not need to be a certain number of minutes or a designated time to be of benefit.

Don’t take my word for it. Try it out and verify with your own experience right now!

Try this Mini-Meditation!

  1. If you are sitting in an office, straighten your back if possible, with your head and ears in alignment with your shoulders.
  2. Put your feet flat on the ground and feel the connection of your feet to the ground.
  3. Lay your hands on your lap, so that your shoulders can totally relax.
  4. Check your breathing, let the breathing relax as well.
  5. Now close your eyes, especially if your screen is still on.
  6. Take just 10 deep and conscious breaths, not hurrying it, or slowing it down on purpose, just 10 relaxed breaths.
  7. Count on each in breath, so that for each in, and out-breath, it counts as one.  You can count to 5 (each in and out breath counting as one, next in breath and out breath, count as 2, and so on until your count is at 5 or 10, then return back to one).
  8. Add another 10 if you have another minute!

After you have opened your eyes, tell me you don’t feel just a little bit better!

In all likelihood these 10 breaths took you about a minute of your time. Now imagine doing this multiple times a day, maybe once an hour, and you start to see how this feeling of relaxation and recharging and refreshed clarity might benefit your day at work and into the evening and next day.

Breaking Down a Work Day

So, let’s take a workday and break it down to see where you can squeeze in some mini-meditations.

Going to Work

First going to work. Most of us get into a car, or you get into the subway, or perhaps you are walking or biking to work.

All of these transitions give you an opportunity to meditate if even only for a few breaths.

Car Meditation

In the case of your car, be mindful of getting in the car and sitting down. Why not close your eyes and take 3-10 breaths before cranking the engine? Try it, and you will find yourself more intentional and conscious behind the wheel, which will also keep you safer and more awake on the road.

Now say you’re driving, if you like to listen to the radio, you could once in a while hit the pause button, or take a break from listening to the radio (maybe during a commercial) and again breathe consciously for 5 or 10 breaths at a time (there is more distraction while driving, so 10 breaths will be harder to keep track of at the same time you’re trying to be focused on driving.)

Another opportunity to do this simple breath meditation, is while waiting at a stoplight or traffic jam. Why not use the stop lights as small opportunities to meditate? Especially since they may seem like time wasters and may even be frustrating.

Make that waiting your queue to meditate, and become aware of how tempting it is to not want to be present in the moment, because you want to be at your destination.

These are all ways we can become aware of how easy it is to avoid the present moment, because there is always something better in the future to look forward to. The problem with that is that we then end up “missing our appointment with the present” as Thich Nhat Hanh has so wisely observed.

For the subway, bike, and walking meditation, use similar technique as explained above. Find something as your queue to do a short meditation, like waiting for the doors of the subway to close, or waiting at a pedestrian light.

Walking Meditation to your office

So those are some ideas of what you can do to incorporate meditation on the way to work. Same thing when you leave your car to walk into the building. Use the walk to your office to practice walking meditation.

This doesn’t mean you have to walk super slow; just be conscious while walking. Slowing down helps, as we do hurry a lot, and are overall as a species walking faster than we did a decade ago.

Pay attention, and hear the birds, or jackhammer, or cab honking, or fans above your head as you walk underneath them.

Notice your feet walking over the concrete. Notice your breath as you walk in various situations. Is it hurried as you walk over the boardwalk? Does it slow down as you walk on a quiet hallway?

Each breath is unique, and each breath will inform and teach you about how present, relaxed, or tense you are in that moment. Is your breathing coming from your chest or lower down from your abdomen?

The lower and more relaxed your belly and breathing, the more beneficial for your oxygen distribution and your well-being. If your breathing is tense and shallow, don’t worry, just keep practicing. It may just be tense in certain circumstances.

With consistent practice, it will over time get relaxed  more often, and you’ll start enjoying the present moment more and more. This will happen even in parts of your life that you previously thought were “boring” or “tedious”.

Opening Doors Meditation

So now you’re at the office, how do you open the door? Is it conscious, or on auto-pilot? How do you greet your workplace by way of opening the door and entering into what is a Big part of your life? This stepping into your office may be a good time to internally think about some of the reasons why you are grateful to have this particular job (even if it is not what you want to do the rest of your life). Being grateful as you get in the office will help you feel good and more purposeful about why you are there at that time

It will likely also make your day go more smoothly, even when there are fires.

Sitting Down into Your Office Chair

So now you sit down or stand to start the work day. That moment of sitting down, just like in the case of getting into the car or subway, is another opportunity to take a few breaths and pay attention to how you sit down and go about your work day.

Check your posture, that it is upright and not tense. Same with your arms, if they’re tense from holding the mouse, it will manifest itself as tightness in your shoulders and neck and turn into repetitive strain.

Now the trick is to maintain that upright posture throughout the day. And of course it is very easy to get totally absorbed in your tasks and end up slumping towards your screen or sitting way too long at a time.

So here are a couple of ideas you can try to avoid that slump creeping up on your as the day wears on, which then can turn into fatigue, if not checked.

Mindfulness Timers

What has worked well for me while working in various job environments and continues to do so, is setting timers. I’ll link to a couple of options here. You can use a Youtube meditation timer, such as this 8 hour video, with a mindfulness bell or bells going off, every so many minutes.

 

 

You can also install a mindfulness timer app on your computer or smartphone, to help remind you to get up and move around or meditate for a minute or two.

I’ve also tried kitchen timers, however, the mindfulness bells sound way nicer! 

One caveat though, if you use meditation bells too often, you may end up ignoring them. So vary them up if need be. And one thing I’ve noticed about a kitchen timer, is that if you use one that keeps on beeping until you reset it, it will force you to get up from sitting, and this will have the beneficial effect of forcing you to move. You can then utilize that pause to reset the timer as an opportunity to walk stairs, or do some stretches, exercises, or do some cleaning.

I’ve gathered all kinds of mindfulness bells and timers here on one page:

http://meditationfreedom.com/mindfulness-bell/

Once you have picked a mindfulness sound that works well for you, I would suggest trying different settings and see which one is most optimal for you.

For example, you could try a bell once every 30 minutes, or perhaps in a very demanding day, at least try once an hour.

If you can’t take a 5 minute walk, at least close your eyes in front of your computer, and just allow yourself to breathe for 10 or 20 breaths as mentioned earlier in this post.

As always recommended, please check your posture while doing that to make sure it is upright and awake.

This also has the added benefit of giving your eyes a break from staring at a monitor.

Getting Up and Walking is Crucial for Your Health!

Because extensive sedentary sitting is now known to not be healthy, and is now even compared to the harm of cigarettes. If possible, also try getting up for a brief 5 minute walks through the hallways or staircases of your office or office building. (An outside walk is of course even better. Try to fit that into your day routine as well if possible)

If you have staircases, great! Staircases are ideal, because they are very conducive to meditation. They are quiet, sparse in decorations (distractions), and peaceful. Give that a try! Stairs also have the added health benefits of being a good workout for your body.

If you have only a couple flights of stairs in your building, then just go up and down several times depending on how much time you have.

A consistent slower pace might be more conducive for meditation and mindful walking.

The nice thing about that, is that if you do this every hour or 45 minutes, that when you get back to your desk, your blood is flowing again, your brain is oxygenated, and you can then fully do another chunk of focused work again and be very productive!

You can also do the same type of quick mini-break whenever you walk to the restrooms, the water cooler, or fridge, and before a meeting.

By all means experiment, try things out, the idea is just to incorporate or weave small little mini-meditations throughout your day.

Rest-Room Meditation

The restroom doesn’t just have to be a place to “get your business over with”.

It can also be a rest-room, where you can take a minute or two to meditate!

For guys like me, even when standing, you can still take an extra 5-10 breaths before finishing up. That’s standing meditation. Same when washing hands, and drying. I notice with many people, the whole procedure is hurried, and treated like an inconvenience. Especially when there are lots of thoughts and busyness in the mind, it will express itself in the way you wash, and dry your hands.

In my case, I often drink about a glass of water an hour, so that consequently meant about one restroom break every hour or two.

Meetings

If you are a director or manager and you are having issues with unproductive meetings, try and incorporate a one minute meditation right before starting a meeting.

Allow everyone to enjoy some calm and a few moments of silence, and create a collaborative meeting environment where team members can feel included, whether they are extroverted or introverted. Create a conducive meeting environment where it is less about showing off and more about drawing out and giving room to each team member’s talent. Where attention is gathered, instead of scattered.

Lunch

During lunch take notice of what you’re eating, really enjoy your food. And be mindful of how much you eat and how it affects the rest of your afternoon. If you eat mindfully, and slower, your belly will be able to signal that it is satisfied better, thus decreasing the risk of eating to much. Eating too much, or too much sugar may cause an afternoon slump.

Afternoon Slump?

See if you can repeat the above process of taking breaks in the afternoon. As you get better at it, notice how it may be harder to do the meditation/walking breaks in the afternoon.

If taking meditation breaks is more difficult, it is most likely because our will power decreases as the day wears on, we of course get more tired.

All the more reason perhaps to focus even more on these little breaks. It will much improve how you feel in the afternoon. Remember that by breathing fully and mindfully, it helps our brain keep oxygenated, which will help us feel more awake and fresh and available for each moment.

Be Kind to Yourself!

Lastly, be kind to yourself, don’t beat yourself up if you are doing this hundreds of times, and you don’t see whatever results you are expecting, or you forget to do it, etc.

I stumble with this practice all the time too. And it can be more difficult if your environment or job changes a lot. You’ll have to then develop new mindfulness cues and routines.

Just let it go, and try again at the next opportunity and tomorrow.

Start with one moment during your workday. With one thing that is easiest for you, and continue to incorporate more and more moments, or mini-meditations throughout your workday.

This mindfulness practice is a way of life, an ongoing process of becoming more aware and awake, not a goal to reach or something to cross of the list of things to “do”.

This is not about doing, it’s about learning to be here and now, and show up and fully appreciate your one and only precious life. In the process, you will increase your appreciation for everything else as well.

Enjoy the stumbles and discoveries of being forgetful and messing up. It is a wonderful gift just to be able to take a deep spacious breath and feel alive. And let me know if you tried any of this and what your experience was in the comments below!

MF 23 – Guided Meditation for Present Moment to Moment Attention and Awareness

MF 23 – Guided Meditation for Present Moment to Moment Attention and Awareness

Guided Meditation for Present Moment to Moment Attention and Awareness Cultivation with Sicco

This episode deviates from the usual interview episode.

Kristina and myself are in a time of transition. We’re moving to another state, hence I thought this would be a bit easier to do than arranging an interview. This is also based on request from several listeners. They wanted a guided meditation to listen to from my perspective, so here it is above (click on the link above to download or play directly in the web page).

Kristina trucking past Mt Hood

Kristina and me trucking past Mt Hood

The awesome Mt Shasta

Please let me know what you think of this episode in the comments below!

Thanks!

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