Donation For Awakening Joy Class Series

AWAKENING JOY CLASS #3:
MINDFULNESS II (2/12/19)

PLEASE START VIDEO AT 8:30 MINUTES……THANK YOU!

AWAKENING JOY: MINDFULNESS, PART II - 2/12/19

DAILY ASPIRATION PRACTICE:

May I be conscious, calm, contented, caring and compassionate.
May I ACCEPT all that is arising this present moment.
May I honor life and be a contribution.
May I live in joy, love and peace.

May you be conscious, calm, contented, caring and compassionate.
May you ACCEPT all that is arising this present moment.
May you honor life and be a contribution.
May you live in joy, love and peace.

May we all be conscious, calm, contented, caring and compassionate.
May we all ACCEPT all that is arising this present moment.
May we all honor life and be a contribution.
May all beings live in joy, love and peace.

The focus of this class was on the first foundation of mindfulness, awareness of the body as the body. We practiced the weekly formal practice of the body scan which is available through the audio and video portion of this class. You may also go to MEDITATIONS to hear the 33 minute version of the body scan that is used in the MINDFULNESS BASED STRESS REDUCTION 8-week course that will be offered beginning on March 20 at 6:15 PM. All are welcome to come to the orientation and Class #1 to explore, investigate and discover the direct benefits of mindfulness for yourself.

INFORMAL PRACTICES:

In addition to the practice of the body scan, the group is being asked to continue to notice where and how mindfulness arises and how it passes or fades in their daily lives. NOTICE that without mindfulness there can be no presence, awareness in which to experience joy. We are continuing to inquire into noticing what hindrances obscure and block our ever-available reality of joy.

SUPPORT PRACTICES:

1.) INTENTIONING JOY EACH DAY - calling to mind your three words first thing in the AM and recollecting your intention throughout the day.

2.) NOURISHMENT LIST - to be available when reactivity has us caught in the cloud of negativity, judgment, fear and delusion. “WHAT CAN I BE JOYFUL ABOUT IN THE KNOWING OF THIS MOMENT?”

3.) CONTACT WITH JOY BUDDY.

4.) SOAKING IN THE GOOD - Finding moments of presence, non-reactivity, openness, ease, happiness and PAUSING -> PLACING attention in awareness of the body and body sensations -> holding attention in the five sense doors that are opening to joy -> breathing in and with the experience for 10 - 20 seconds.

AWAKENING JOY CLASS #2:
MINDFULNESS (2/5/19)

Class #2: Mindfulness

 Opening Words: 
"This is the only way, O awakened ones, for the purification of beings, for the overcoming of sorrow and lamentation, for the destruction of suffering and grief, for reaching the right path, for the attainment of Nibbana, namely, the Four Foundations of Mindfulness."

THE FOUR FOUNDATIONS OF MINDFULNESS
"What are the four?

"Here, mindful ones, a mindful one lives contemplating the body in the body, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief; they live contemplating feelings as feelings, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief; they live contemplating consciousness as consciousness, ardent, clearly comprehending and mindful having overcome in this world covetousness and grief; they live contemplating mental objects as mental objects, ardent, clearly comprehending and mindful having overcome, in this world, covetousness and grief."

”There is a most wonderful way to help living beings overcome grief and sorrow‚ end pain and anxiety and realize the highest happiness.  That way is the establishment of mindfulness."  Buddha

 CHECKING-IN
1. What 3-4 things have you done to nourish yourself this week?
2. Have you been joyfully meditating, singing‚ exercising, dancing, or writing in your journal?
3. Have you set an intention every morning?
4. Do you make choices throughout your day based on your intention?
5. How's it going?

 Quotes on Awakening Joy - Chapter #2: Mindfulness
“The secret to awakening joy is being present with whatever part of life we're tasting right now.  The key to this secret is the practice of mindfulness, and it is the underpinning of all the other practices .  With mindfulness we live in the present moment.  The habit of being a little (or a lot) separate and disconnected from ourselves, living in the past or lost in fantasy exacts an enormous price:  We miss out on our life." Pg. 31

 "Mindfulness has many benefits but for our purposes the most important is that it can help you live a happier life.  You can't make joy or well-being happen‚ but you can help create the conditions in which the boundless contact more naturally arises.  This starts with allowing yourself to be right where you are. Mindfulness is a tool that helps you learn to do that." Pg. 32

“ To set up what you like against what you don’t like is the disease of the mind.”

“Although mindfulness is non-judgmental awareness‚ this doesn't mean that we abandon the faculty of discrimination. (discernment).   In fact, when we are aware of what we're actually thinking and feeling, we can clearly discern the difference between those thoughts and actions that are harmful and those that are beneficial. Becoming aware of our habits and the automatic ways we react when we're confused or upset is the first step to freeing ourselves from their power.” Pg. 34

 "The present moment is always changing.  Mindfulness directly reveals this truth of impermanence.  When we see this truth of change for ourselves, our relationship to experience dramatically shifts.  We learn to enjoy pleasant experiences without holding on to them when they pass (which they will) and we are able to remain present with unpleasant experiences without fearing they will always be this way (which they won't).” Pg. 37

 “Once the emotional behavior trap is set off, a refractory period begins in which…we cannot perceive anything in the external world that is inconsistent with the emotion we are currently feeling….we cannot access the knowledge that would disconfirm the emotion.”  Pg. 38

 “We are creatures of habit.  The practice of mindfulness interrupts the habits that put your mind on automatic pilot or reactivity.    With mindfulness you begin to develop the freedom to make choices that lead to greater happiness and well-being instead of suffering and regret." Pg. 39

 "Changing negative habits depends upon paying mindful attention to what is happening inside us when they arise.  The mind and body are interconnected‚ each affecting the other." Pg. 47

 “The Buddha was a preeminent mind-researcher 2,500 years ago.   As he investigated his mind in meditation‚ he noticed different categories of thoughts: those that Iead to suffering and those that led to happiness.  The first group included thoughts connected with blind desire, ill will and cruelty which led, as he put it‚ ‘to my own affliction and the affliction of others.’  The other set of thoughts—those of contentment, kindness and compassion-had just the opposite effect.  Not only are they harmless to oneself and others, but they actually Iead to happiness." Pg. 49

FROM DIANA: “The Buddha said to his son, Rahula: "When you see that you've acted, spoken, or thought in a skillful way — conducive to happiness while causing no harm to yourself or others — take joy in that fact, and keep training."

"While what arises in our mind is somewhat random and out of control, we do have control over which thoughts we choose to dwell on and respond to.   By training ourselves to pay attention to what is happening in our mind and body in any situation, we make it more likely that we will empower those thoughts that support our well-being.” Pg. 49

 “We strengthen habits of thought through repetition.  If you often think unkind‚ negative, or depressing thoughts, you'll tend to continue thinking in that way.  If you choose thoughts that uplift‚ nourish and bring kindness to yourself and others, your mind will increasingly lean in that direction." Pg. 50

 “Mindfulness teaches us to incline our mind toward joy by helping us wisely choose our thoughts and actions.  And the more we do this, the more readily it happens.  Research psychologist Sonja Lyubomirsky says in her book‚ The How of Happiness, that ‘an unhappy person spends more than twice as much time thinking about unpleasant events in their lives‚ while happy people tend to seek and rely upon information that brightens their personal outlook.’" Pg. 51

 The refuge from our fears—the present moment—is always available to us.  And with practice we learn to more easily return to it, even in the midst of distress, anger, confusion and reactivity.  Pg. 53

 

Discussion Questions for Mindfulness
1. How do you define mindfulness? Reviewed several definitions in class #2.
2. Are you aware of being mindful throughout the day? When do you notice that you are mindful? When do you notice that you are NOT mindful? Take mental notes to share in Class #3.
3. Did any of the readings resonate with you? What quotes that were offered from Chapter #2 had special meaning for you. Identify at least one quote and share with your Joy Buddy in your contacts.
4. Which of your habits serve you well? Identified restlessness, sluggishness/laziness, doubt, distraction and perseveration as common hindrances. Which are familiar for you? Share with Joy Buddy.
5. Which of your habits don’t serve? Which habits have auto-pilot tendencies??
6. When you notice yourself in a contracted state (reactive), what do you notice in your body and mind?
7. When you're feeling expansive (open, receptive, spacious) what do you notice in your body and mind?

 Practices that Strengthen Mindfulness: “THAT WHICH WE PRACTICE GROWS STRONGER.”

1. Mindfulness Meditation-begins with breath awareness practice and its characteristics. Page 46.

 2. Taking in the Good.
Whenever you're experiencing a moment of joy or contentment‚ pause and take in the good.  Dr. Rick Hanson says that if you take in the good for 15-30 seconds, six times a day. you will notice greater well-being and notice a real difference within a couple of weeks. 

 3. Practice being in the present moment.
“Just As It Is”.  pg. 34.
—Wherever you are, notice how your body is feeling - name sensations and hold attention on them until they pass away. Notice the next sensation that is arising now. Note the sensation, as you sense its appearance and disappearance. Repeat and continue.
—Notice sounds and sights. Note “hearing” when a sound arises and “seeing” when a sight arises.
—Observe the thoughts going through your mind. Note “thought arising” as the thought is arising.
—Notice when you feel contracted or expanded in your body and mind. Note contracted, distracted, expansive, open, receptive, liberated, spacious, blocked, ruminating, etc. as it is arising and passing. Notice that whatever arises, also passes. Everything is changing each moment.

 Setting Intentions

State what practice will bring more joy and well-being into your life this week. (For example, "I plan to meditate every day for five minutes‚" “I'm going to take a walk in nature this weekend.”) Set your intention and then commitment to a specific behavior that you are willing to joyfully explore.

PHRASES OF LOVING-KINDNESS FOR DAILY RECITATION:
”May I be awake to all of life, just as it is, right now.
May I be aware of my thoughts as thoughts, and feelings as feelings, so I can clearly discern between those that are harmful and those that are beneficial.
May I honor and support all thoughts, words and deeds that support my well-being.
May I choose that which uplifts, nourishes and brings kindness to myself and all beings.”

AWAKENING JOY CLASS #1:
INTENTION (1/29/19)

AWAKENING JOY CLASS #1:  1/29/19

PLEASE RECITE ONCE PER DAY:

May I be conscious, calm, contented, caring and compassionate.
May I ACCEPT all that is arising this present moment.
May I honor life and be a contribution.
May I live in joy, love and peace.

May you be conscious, calm, contented, caring and compassionate.
May you ACCEPT all that is arising this present moment.
May you honor life and be a contribution.
May you live in joy, love and peace.

May we all be conscious, calm, contented, caring and compassionate.
May we all ACCEPT all that is arising this present moment.
May we all honor life and be a contribution.
May all beings live in joy, love and peace.

CLASS #1 OVERVIEW

- What Joy means to each of us and the exploration of our personal Intentions.

- “The feeling of well-being we are calling “joy” comes in many different flavors.

????? If unconditioned joy does not come from objects, achievements or experiences, then where can it be found?

????? Think of a time when you felt real joy. How does it feel in your body and mind?Instructions: Make notes in your Joy Journal and we’ll share your experience in Class #2.

????? WHAT WERE SOME OF THE WORDS THAT RESONATE FOR YOU RELATED TO THE INTENTION AND EXPERIENCE OF JOY?”  See joy words as samples below:

 “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.”

 “All experiences are preceded by mind, having mind as their master, created by mind.”

JOY WORDS 
•fulfillment• gratification• pleasure• satisfaction• serenity•content•contentedness• ease• confidence• cool• detachment• imperturbability• patience• peace• placidity• poised• grace, equanimous, tranquil, settled, complete, well, possession• steadiness• equability• presence of mind• sangfroid, amusement• bliss• charm• cheer comfort• delight• elation• glee• humor• pride•delight, well-being, fun, satisfied, light-hearted, satisfaction• wonder• alleviation• animation• delectation• rapture• ecstasy• exultation• exulting• felicity• festivity• frolic• fruition• gaiety, dispassionate, non-reactive, • gem• gladness• gratification•hilarity• open-hearted, to the moon, free, unbound, untethered, indulgence• jewel• jubilance• liveliness• luxury• merriment•  mirth• prize• rapture•ravishment•  refreshment• rejoicing• revelry• solace• treasure• treat• good humor• pride and joy• fanciful, cheerful• contented• delighted• ecstatic• elated•glad•joyful•joyous• jubilant• spunky, well, lively•merry•overjoyed• peaceful•pleasant• pleased•thrilled• upbeat•blessed• blessed• blissful•blithe• can't complain•captivated• chipper• chirpy• content•convivial•exultant•flying high• gay•gleeful• gratified• intoxicated• jolly• laughing• light• looking good• mirthful• on cloud nine• peppy• perky• playful• sparkling• sunny•tickled• tickled pink• up• walking on air, boundless, abiding, present, loving, compassionate, caring, resonant, connected, belonging, coming home,

INTRODUCTION: CLASS #1 

Main thrust of Awakening Joy – We have a choice of how we incline the mind.

Awakening joy begins with setting a clear intention—daily and repeatedly.

MYTH:  Do you believe the circumstances in your life have to change first?

When we consciously intention happiness, saying it aloud, writing it, speaking it to another and enacting it….joy naturally increases. 

MOMENTUM of positive change grows as we learn to choose actions, and situations that align with our intention for joy.

REPEAT AFTER ME:  “I WANT TO BE HAPPY.  I CHOOSE TO BE HAPPY.  I AM DESERVING OF HAPPINESS. I WANT JOY TO BE A PART OF MY EVERY DAY LIFE. I BELIEVE JOY IS POSSIBLE IN EVERY DAY AND IN EVERY WAY.”

 SCIENCE:
Doing any action repeatedly changes the structure and function of the brain.    By actively imagining feelings of happiness or recalling happy experiences, you can incline the mind towards greater joy and ease.

Dan Siegel:  Intentions create an integrated state of priming, a gearing up of our neural system to be in the mode of that specific intention:  we can be readying to receive, to sense, to focus to behave in a certain specific manner.”

 CLASS #1 PRACTICES:

***PRACTICE #1:

WRITING YOUR INTENTION:  Write an intention for the course.  Please put it on a piece of paper and bring to class #2.

EXAMPLES:
“I WANT TO EXPERIENCE MORE JOY IN MY LIFE.”
“MAY I LIVE WITH GREATER JOY AND EASE.”
“I WILL ALLOW MORE JOY IN MY LIFE.

****PRACTICE #2:

HEART-CARD REMINDER:  FIND AN IMAGE, WORD, QUOTE or POEM THAT REMINDS YOU THAT JOY IS POSSIBLE EACH MOMENT AND RIGHT NOW. 
Include on your HEART CARD-LOVE LETTER OF JOY and bring to Class #2 next week!!!

 ****PRACTICE #3:

IDENTIFYING OBSTACLES AND HINDRANCES: 
“WHAT GETS IN THE WAY OF YOUR JOY?”  What do we believe are requirements for joy that we are lacking? What are our believed thoughts about ourselves, life and others that get in the way of joy?

RECOLLECT JOY IN THE MOMENT.  NOTICE WHERE YOU PERCEIVE IT IS NOT PRESENT?  WHAT IS THE OBSTACLE TO JOY IN THIS MOMENT?   (For discussion in class #2.) Identify at least four obstacles that you recognize and identify a caring and compassionate response.   EXAMPLE: “When I feel that I am not deserving of joy, I will……”

BUDDY SHARE: We will share this with your buddy this week.

 ****DAILY PRACTICE REMINDERS #4:
Daily entry  in your JOY JOURNAL,
MOVE JOYFULLY 5-8 MIN. EVERY DAY.
MEDITATE SIT QUIETLY FOR 10 MIN OR MORE EACH DAY.
RECITE YOUR 3 WORDS OF INTENTION EACH MORNING.
CONTINUE TO ADD TO YOUR NOURISHMENT LIST- activities that you find offer you sustenance

*****WEEKLY PRACTICE #5:

Joy Buddy Assignment-check in with your buddy at least two times this week.  FOCUS ON THE POSIVITE, SHARE HOW THAT FEELS, FOCUS ON SUCCESSES YOU HAVE MADE, EVEN IF THEY SEEM SMALL. 

PRACTICE REFLECTIONS:

THE INNER VOICE COMMITTEE:
WHAT ARE SOME OF THE INNER VOICES THAT GET IN THE WAY OF YOUR JOY?   Can you name them? 

CAN YOU ALIGN YOUR INTENTIONS FOR JOY WITH THE UNDERSTANDING OF THE DEEPEST PURPOSE OF YOUR LIFE?  CAN YOU SEE HOW JOY WILL SUPPORT, ENCOURAGE AND CONTRIBUTE TO YOUR DEEPEST DESIRES?

The more inspiring and far-reaching your motivation, the more energy, enthusiasm, effort and intention you will bring to cultivating joy in your life.

“WHO WAS IMAGINING THAT YOU WOULD NOT HAVE TO WORK TO EXPERIENCE JOY MORE ACTIVELY IN YOUR LIFE?” What are the core believed thoughts that feed your resistance to applying effort towards joy?

*******NOTICE JOY-where it is and where you would like it to be? 

AWAKENING JOY ORIENTATION 1/22/19

AWAKENING JOY COURSE MATERIALS

AWAKENING JOY ORIENTATION NOTES

JAN. 22nd,  7:00-8:30 AM

******Welcome

Diana Shimkus, Founding teacher of EMC, our non-profit organization that supports these teachings and service projects.   We are going on our 10th year and each year we cover mindfulness topics with the primary aspiration of supporting our mindfulness, kindness, compassion and connection with each other and the world through our daily practice, lives and caring action.

 AWAKENING JOY contributes to our mission.  It will be conducted over 17-weeks, which will go from Jan. 29-May 21 and include a 4-day residential or commuter retreat at Questhaven Retreat Center, in San Marcos, CA. 

 During the week of April 3-6, while in retreat, I will be offering a ZOOM on-line class on Tuesday, April 2nd, from 7:00-8:30 AM for all AWAKENING JOY PARTICIPANTS. There will be no live class at SOUL OF YOGA on 4/2/19. It is our aspiration to sustain the momentum for awakening joy that is being built throughout the course.

*****JOY as a word has many meanings and invites unlimited experiences.  It can look different from person to person and experience to experience, whether quiet contentment or ebullient enthusiasm.  It can be triggered by a sense of truth, love, connection, purpose, and beauty.  For our purposes, we will use JOY as the primary word for the moment-to-moment possibility of connecting with that which is true, good and of benefit to you and others, whether it is a moment of capturing the spectacular coastal sunsets or spontaneously remembering and connecting with the truth of your own vast, infinite nature.   

 The JOY we will be making contact with is a JOY not limited by any external circumstance.  It is a joy of connecting with the preciousness and the possibilities alive in this present moment, even when things are not always going OUR WAY. 

 We will be discovering throughout these 17 weeks, JOY that is boundless, unlimited by preference, bias or circumstance and is always available.  We will learn mindfulness practices that support this joy and the science and psychology that supports our experience of joy,  with concrete and observable evidence

There is no ONE FLAVOR of JOY in you and others. Joy like all other experience is continuously shifting, changing and fluctuating. Too often we limit our ideas of joy to a narrow image/definition and then do not recognize it when it does not appear in our limited and preferred disguise.

****FEARS ABOUT JOY
WHAT IF I AM NOT A JOYFUL PERSON?  JOY is the INHERENT REALITY of our HUMAN NATURE.
HOW CAN THERE BE JOY WITH DIFFICULTIES? Difficulties are opinions about our experience, but are not in themselves the experience. We can see the good, the truth and the beauty in each moment offered to us, even moments that include sadness, grief, loss and the FULL CATASTROPHE, as Jon Kabat-Zinn proclaims.

****WHAT IF I’M NOT A BUDDHIST?   JOY IS NOT A religion or tied to any one religious or philosophical belief system. Joy is a privilege accorded ALL human beings.

 ****PRACTICE INTENTION and JOY MEDITATION

 WHAT WORDS COME TO MIND AS YOU REFLECT ON YOUR INTENTION TOWARDS AWAKENING JOY IN YOUR LIFE?

TAKE A FEW MOMENTS TO REFLECT ON THE WORD…”JOY” AND WHAT IT EVOKES FOR YOU.

WHAT IMAGES COME TO MIND?

HOW IS JOY EXPRESSED IN YOUR BODY?  WHERE DO YOU NOTICE IT MOST?

HOW IS JOY EXPRESSED THROUGH YOU? FACIAL FEATURES, BODY MOVEMENTS, ETC.

WHAT SUPPORTS DO YOU NEED TO CULTIVATE A JOYFUL LIFE?

WHAT OBSTACLES DO YOU IMAGINE?  WHAT NEGATIVE AND NON-REINFORCING VOICES ARE LURKING IN YOUR HABIT MIND?

WHAT WORDS MIGHT YOU COME UP WITH TO EXPRESS YOUR DIRECT EXPERIENCE OF JOY?

 THIS WEEK WE WILL BEGIN TO PAY PARTICULAR ATTENTION TO HOW, WHERE AND WHEN YOU NOTICE JOY IN YOUR LIFE.

 ****BUDDHIST CONCEPTS:

1.)INCLINING THE MIND TOWARDS JOY

2.) WHOLESOME STATES are that which experiences the moment from a holistic and responsive perspective, seeking the benefit and good for all beings.

3.) GLADNESS THAT ARISES THROUGH WHOLESOME ENDEAVORS is the most unconditional and boundless joy possible.

 ****ORIENTATION WEEK’S INTENTION AND PRACTICE:
YOUR INTENTION TO AWAKEN JOY IS AT FIRST VULNERABLE AND NEEDS EXTRA SUPPORT AND CARE.  1.) CALL TO MIND THE FIRST **THREE WORDS OF INCLINING THE MIND TOWARDS JOY AND THE ASPIRATION TO CONTACT JOY IN EACH MOMENT.  WHAT WORDS MIGHT YOU CALL TO MIND FIRST THING IN THE AM. THIS WEEK, IDENTIFY THREE WORDS, INCLUDING THE WORD JOY AND SEE IF YOU CAN SET THE INTENTION FOR CALLING THEM TO MIND FIRST THING IN THE AM. PLEASE WRITE THE WORDS ON YOUR BLANK PAPER AND CARRY THEM WITH YOU THROUGHOUT THE DAY. GLANCE AT THE PAPER 2-5 TIMES EACH DAY, RECOLLECTING THE JOY IN THIS PRESENT MOMENT.

2.) PLEASE WRITE AND REVIEW A WRITTEN STATEMENT IDENTIFYING YOUR WISH, DESIRE AND COMMITMENT TO PRACTICE AWAKENING JOY IN YOUR LIFE OVER THESE NEXT 17 WEEKS.

 SUPPORTS and WEEKLY PRACTICES TO BE STARTED THIS WEEK:

 3.) MOVE THE BODY JOYFULLY EVERY DAY FOR 5-8 MINUTES. THIS IS NOT EXERCISE THOUGH IT COULD INCLUDE VIGOROUS MOVEMENT. DANCING, STRETCHING, TWISTING, SKIPPING—DO WHATEVER FEELS INSPIRED AND INVIGORATING FOR YOUR JOYFUL HEART/MIND.

 4.) CREATE A NOURISHMENT LIST

 5.) MEDITATE OR TAKE QUIET TIME EVERY DAY 10 MINUTES- SIPPING TEA, LOOKING AT SUNSET, OCEAN, ETC.

 6.) CONSIDER KEEPING A “JOY JOURNAL” IN WHICH TO KEEP TRACK OF YOUR EXPERIENCES OF JOY.

 7.) IN CLASS #1 YOU WILL SECURE A JOY BUDDY - and exchange emails and phone numbers.  Please make a commitment to check in for 5 minutes with your joy buddy at least 2 times per week the first four weeks of the AWAKENING JOY COURSE.

Those online will be assigned a joy buddy.  An email will be offered to you in which to make contact within the next two days to set up your twice per week support connection. 

SCIENCE:

THROUGH INTENTIONED ATTENTION TO THE GOOD, YOU CAN BEGIN TO BUILD UP A STOREHOUSE OF POSITIVE, WHOLESOME EXPERIENCES THAT YOU CAN THEN RELY ON IN TIMES OF DISTRESS TO NEUTRALIZE THE PERCEIVED NEGATIVE EVENTS IN LIFE.

 NEGATIVE LIKE VELCRO, POSITIVE LIKE TEFLON.   NEGATIVITY BIAS BASED UPON BRAIN STEM AND SURVIVAL.

THE MIND TAKES THE SHAPE OF THAT WHICH WE PLACE THE MIND UPON.

SOAKING IN THE GOOD IS REQUIRED FOR 20 SECONDS TO BE ABLE TO STORE AND BUILD UPON.

 ***DANA: In-person, online at: or through EMC website

 *****DEDICATION: REPEAT 3 X’S AT END OF SITTING PERIOD.

“MAY I/WE BE HAPPY AND HAVE THE CAUSES FOR HAPPINESS.

MAY I/WE BE FREE FROM SUFFERING AND HAVE THE CAUSES FOR ITS END.

MAY I/WE KNOW BOUNDLESS JOY, FREE FROM SUFFERING.

MAY I/WE DWELL IN THE AWAKENED HEART OF JOY, EASE,  LOVE AND WELL BEING.”

AWAKENING JOY: MINDFULNESS, PART II - 2/12/19

The focus of this class was on the first foundation of mindfulness, awareness of the body as the body. We practiced the weekly formal practice of the body scan which is available through the audio and video portion of this class. You may also go to MEDITATIONS to hear the 33 minute version of the body scan that is used in the MINDFULNESS BASED STRESS REDUCTION 8-week course that will be offered beginning on March 20 at 6:15 PM. All are welcome to come to the orientation and Class #1 to explore, investigate and discover the direct benefits of mindfulness for yourself.

INFORMAL PRACTICES:

In addition to the practice of the body scan, the group is being asked to continue to notice where and how mindfulness arises and how it passes or fades in their daily lives. NOTICE that without mindfulness there can be no presence, awareness in which to experience joy. We are continuing to inquire into noticing what hindrances obscure and block our ever-available reality of joy.

SUPPORT PRACTICES:

1.) INTENTIONING JOY EACH DAY - calling to mind your three words first thing in the AM and recollecting your intention throughout the day.

2.) NOURISHMENT LIST - to be available when reactivity has us caught in the cloud of negativity, judgment, fear and delusion. “WHAT CAN I BE JOYFUL ABOUT IN THE KNOWING OF THIS MOMENT?”

3.) CONTACT WITH JOY BUDDY.

4.) SOAKING IN THE GOOD - Finding moments of presence, non-reactivity, openness, ease, happiness and PAUSING -> PLACING attention in awareness of the body and body sensations -> holding attention in the five sense doors that are opening to joy -> breathing in and with the experience for 10 - 20 seconds.