Stress Meditation- Recognizing Stress
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Can we change the mood of the mind |
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Yes, by first recognizing if the mood causing unnecessary stress and accepting that 'something needs to be known'. We can then offer gentle phrases of intention without the expectation of a certain outcome.
Suggested Pre Class Reading:
We Start by Gently Moving the Body to Release Held Stress
1st- Move the hips and arms like sea weed
2nd- Stretch and twist the spine
3rd- Massage the hands and face
Next We Gather in Awareness with a Grounded Sitting Posture:
1st- Feel the body's sensations of heaviness in the hips, 'sitting like a mountain'
2nd- Feel the body's sensations of hardness in the spine, 'tall like a tree'
3rd- Feel the body's sensations of movement in the belly, 'soft as a feather'
Then We Guide the Mind:
After 15-20 minutes of gathering in the awareness back to the body "sitting like a mountain". If the thoughts in the mind are settling down and the emotions are starting to calm. Start to watch all your thoughts with interest and not trying to change them. Just allow them to come and go.
Next we inquire into the mood of the mind:
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Is there (blue) heaviness, sadness, loneliness? |
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Is there (red) aversion, anxious, fearfulness? |
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Is there (green) envy, greed, selfish? |
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Is there (yellow/orange) lightness, brightness, aliveness? |
We allow the mood/emotion to be present in an open handed way. Gently and silently repeating phrases of intention to the mind i.e. "may i be safe", "may i be healthy", "may i be content' or "may the mind smile" etc. We use gentle phrases of intention to guide the mind skillfully to work with the emotional object of experience.
In the final 1-2 minutes just 'let go' of thinking, and rest in Loving Presence.
Lastly We Reflect on What was Experienced in the Meditation:
Was the mood of the mind influenced through recognizing and welcoming it.
Discussion Points:
The importance of intention.
How to develop and trust, our phrases of intention.
Additional Materials:
Summary:
Phrases of intention and images of appreciation are simple and effect in changing the habitual reactions of the mind into skillful responses.