The Stress Management Section
About INNER Stress Management:
Stress is an important part of life. We need it to grow. If stress turns into distress. It requires healthy management skills. We suggest managing stress from the inside-out. Outside stressors can not be eliminated, but we can change our inner relationship with the stress in our lives. The goal is to develop three simple inner management skills. (read more ...
STRESS MEDITATION BASICS
Contents
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1- MEDITATION OVERVIEW
Definition- (general term) Mental Development, having the ability to be relaxed and attentive.
History- For as long as there has been recorded history. Meditation has been used to release stress, rebalance emotions and understand the nature of things.
Types- There are thousands of meditations with each having a specific purpose. But for simplicity we put them into one of 2 categories concentration or understanding.
Benefits- Physical lower blood pressure, faster and more complete healing etc.
Psychological: decreased anxiety, depression, irritability and moodiness
Increased self-actualization, feelings of vitality and rejuvenation, emotional stability
Increased happiness and improved learning ability and memory
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2- QUESTIONNAIRE
Introduction- The following questionnaire may be useful in clarifying your meditation goals.
What would I like to get from meditation?
Improved Physical Health, Better Relationships, Reduced Stress, More Fun, Insights etc.
What meditation postures am I interested in?
Walking, Standing, Sitting or Lying.
Do i prefer a scientific approach to meditation like Stress Meditation Vs a religious one?
Do I have any physical limitations for sitting for 5 – 30 min?
What resources are available?
Books, CD’s, Meditation Groups, Classes and Teachers
Am I really INTERESTED in learning how to meditate?
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3- INTEREST*
"Interest is the zest of LIFE"
INTEREST is also the bases of learning. When we are interested in learning new things about ourselves and LIFE. There is a natural energy that arises within us. Interest also contains the 2 qualities of ATTENTION & INTENTION that support all meditation practices.
THE 2 QUALITIES OF INTEREST- Attention & Intention
1- Attention (awareness) Before we can change our inner experience of stress, it first has to enter into our conscious attention.
2- Intention (caring) Once we are aware of the object of experience, we bring to it a compassionate intention. (more ...
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4- POSTURE & PAIN
“Any meditation is better then no meditation.”
Posture- is important to receive the benefits of meditation.
Key points for all postures are for the:
* Spine to be straight.
* Chest to be open.
* Belly to be soft.
Pain- there will be some discomfort in the body at first. If the pain is strong, move enough to relief it. If the pain goes away after 10 minutes of moving around, no harm to the body has been done.
Time- it is better to meditate for short a period of time 1-7 minutes. Then to wait for when we may have 30-45 minutes.
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5- ATTITUDE
“it is more about letting go and less about getting anything”
The attitude in meditation is different from daily living. Usually we are trying to get more of pleasant experiences and less of unpleasant experiences.
When a unpleasant thought or emotion i.e. fear, anger or sadness comes up we just recognize it without wanting to push it away. When a pleasant thought or emotion comes up we do not add more grasping thoughts to the pleasant experience. It just is what it is and all inner experiences change with time.
A helpful meditation attitude is to not push away or grasp at our INNER experiences. Rather with a relax attention, allow all experiences to just come and go without becoming stressed by them.
To help guide the mind in meditation we can offer silent inner phrases of intention like "no thing to get", "everything to know", letting it all go" etc.
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6- STRESS MEDITATION
“Stress affects both the body and the mind.”
We have found that stress can be effectively worked within 3 stages. Each of these stages has an associated STRESS Meditation practice (see below). The practices then transfer into our daily activities.
1 – Releasing Daily Stress, - We Practice “Stopping & Dropping”
2 - Restoring The Emotions, - We Practice “Opening & Softening”
3 - Reducing Future Stress – We Practice “Naming & Claiming”
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7- THE SPA MEDITATION LEARNING MODEL
“Study, Practice & Apply”
Introduction: The suggestion is that the more the body, heart and mind are understood. The less stress we hold. The 3 aspects of this process are study, practice and understanding.
Study- Reading and listening to talks can provide different intellectual models of practice to consider. With study an INTEREST to practice often occurs.
Practice- The practice of formal meditation and daily mindfulness (remember to come back into the present moment) allow for the realization of new understandings to arise.
Apply- With open minded inquiry we gain insight into the true nature of stress and our role in it. These new understandings lead to INTEREST in further study. Further study leads to more practice. Regular practice leads to more understanding. More understanding = less stress. :-)
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8- THE ART OF MEDITATION:
"To meditate is to become INTEREST in ... , without being for or against it."
"To meditate is to become INTERESTED in ...
To be INTERESTED in the experiences of the present moment. Experiences of the body's sensations, the heart's emotions and the mind's thoughts.
..., without being for or against it."
To acknowledge the experience by, just letting it be what it is. Without too much judgment (from past memories) or too much expectation (of a future outcome).
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9- MEDITATION TIPS:
“the mind is the forerunner of all things”
* The Rule- The Golden Rule of Meditation: "Do not force the mind."
*Gentleness- Lightly guide the mind, with skillful phrases, e.g. "no thing to get", "every thing to know"
*Protection- Protect the mind, from becoming overwhelmed with negative emotions or anxious thoughts by skillfully using compassion. With a gentle but firm caring, return the awareness to the heavy, hard sensations of the hips and spine.
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MORE ABOUT ISM
Why INNER Stress Management?
The most damaging effects happen to the body and brain when we feel helpless or overwhelmed. By being proactive and learning effective stress management skills we become more confident in dealing with stress. The more inner-self understanding we have of our physical, emotional and mentally states, the less helpless and overwhelmed we will feel when outer stressful events occur. Research shows that greater then 90% of our unhealthy stress is self imposed.
How do we learn INNER Stress Management?
After years of research, study, practice and teaching it has been found that stress can be effectively worked with in three stages. Each of these stages has an associated STRESS Meditation practice (please see below).
| The 3 Stages of Management | The 3 Practices of Stress Meditation |
| 1 - Releasing Daily Stress | Stopping & Dropping |
| 2 - Restoring The Emotions | Practice of Opening & Smiling |
| 3 - Reducing Future Stress | Practice of Recognizing & Accepting |
Summary: Gradually we experience the deep and lasting benefits of these 3 Stress Meditation practices. Gently Keeping in mind “it’s gotta be fun” or we are less likely to practice.
Library of Practices:
The library will hold a wide variety of complementary practices, for deeper meditation investigation, heart practices and themes.