WEEK 2 - SITTING MEDITATION
In a Washington, DC Metro Station, Joshua Bell, one of the world’s greatest violinists, played a beautiful, intricate, moving piece on a violin worth over 3 million dollars. During the 43 minutes he played, 1,097 people walked by. Only seven stopped to listen, and even those seven paused for only a few minutes. Two days before, Joshua Bell had played the same music to a sold-out audience in Boston where the seats averaged $100 each. His minimum fee for playing a public concert was $75,000. How could so many people have walked by?
That so few people stopped was not a demonstration of the cluelessness of these commuters, but how the busyness of our daily life can sometimes prevent us from noticing the beautiful and miraculous world all around us. How many amazingly beautiful things do we miss in a day, simply because of the pace of our lives and the intense focus on getting to the next thing?
This week's videos include The Monkey Business Illusion by Daniel Simons which illustrates both the incredible power of attention and the inherent limitations in our ability to perceive fully what is going on around us. Michelle Maldonado, in Mindfulness Practice, gives a beautiful definition of mindfulness: "To be fully present in the moment to the mind, body, and surroundings, with curiosity and kindness". Mindful Meditation and the Brain and How Meditation Can Reshape Our Brains give a compelling account of how meditation creates physical changes in the brain. Finally, there is Coming to Our Senses by Jon Kabat-Zinn, followed by an entertaining All it takes is 10 Mindful Minutes that includes juggling and a provocative challenge to do "nothing" for 10 minutes.
The Monkey Business Illusion by Daniel Simons [2 min]
Mindfulness Practice - Michelle Maldonado [12 min]
Mindful Meditation and the Brain - Shauna Shapiro [6 min]
How Meditation Can Reshape Our Brains - Sara Lazar [8 min]
Coming to Our Senses - Jon Kabat-Zinn [9 min]
All it takes is 10 Mindful Minutes - Andy Puddicombe [10 min]
Sitting Meditation describes the practice we are introducing this week. Joshua Bell Plays a $3,000,000 Violin (and almost nobody notices) is a more detailed account of the "concert" described above. The next two readings, How the Brain Rewires Itself and How Meditation Affects the Gray Matter of the Brain discuss the growing body of research that demonstrates how meditative practice, even when done for a relatively short period of time (weeks not years), can physically alter the brain in positive and adaptive ways.
Sitting Meditation - Jon Kabat-Zinn [excerpted from Full Catastrophe Living]
Joshua Bell plays a $3,000,000 violin (and almost nobody notices)
How the Brain Rewires Itself - Sharon Begley
How Meditation Affects the Gray Matter of the Brain - David R. Hamilton, Ph.D.
This week, for the formal practice, we introduce the Sitting Meditation, using breath as the primary object of awareness, alternating this with the Body Scan (Sitting one day, Body Scan the next, etc.). It can seem that the goal of the Body Scan or a Sitting Meditation is to stay focused on exactly one thing at a time (ankle, wrist, breath) and that when you notice your awareness has moved (to a memory, internal narrative, sound and wonderings about the sound), that you are somehow failing. These practices will increase your ability to focus and concentrate, but they will also expand your ability to be with whatever comes into your field of experience, non-judgmentally. Your NOTICING that your attention has moved to another object is, in itself, mindfulness in action. Mindfulness includes both a concentrative attention (think laser beam) AND a capacity to perceive a larger picture (think floodlight). Both are important. Focusing on only one thing leaves the larger picture unseen, and maintaining only a broad focus does not allow exploration of the parts.
The informal practice this week is about becoming aware of how we experience and process pleasant events. They don't need to be major events, they can be something as simple as feeling the sun on your face or someone smiling at you. Just as we did last week, allow a few minutes before going to sleep to complete the informal practice log. Below are your materials for this week:
Formal Practice [PDF] [or WORD format] - Body Scan, Sitting Meditation
Supplementary materials related to this week's topic [optional materials]
Life is Right Now video by Jon Kabat-Zinn [7 min]
Why a Neuroscientist Would Study Meditation video by Willoughby Britton [10 min]
Measuring Mindfulness video by Judson Brewer [7 min]
Whodunnit video by Shamash Alidina [4 min]
Neuroscientist Richard Davidson's Wake-Up Call article/video by Huffington Post [5 min]
Altered Traits book by Daniel Goldman and Richard Davidson
Mastering Your Own Mind article by Katherine Ellison
Positive Emotions and Mindfulness video by Rachel Green [10 min]