Meditation

Welcome to Trauma Practice Online Programming

You have chosen to join our Trauma Informed, 8-week program. Together over the weeks we will explore meditation as part of a journey towards increased self-awareness and understanding.  We will learn practical approaches and develop insight into how meditation and the breath are tools we all have within us.  Throughout this program from week to week we will cover meditation basics, including technique exploration. In our group setting we will able to have meaningful discussions and test out new practices together, in a safe and supportive environment.

In the course outline you will find important information on how to connect to our group each week via Zoom, a brief outline of the topics to be covered on a weekly basis as well as “Homework” tips and tools to explore your journey into meditation both in and outside of our group time together.

Here are some Resources & Other APPS that we like that you can explore:

• Omvana
• Calm
• Headspace
• Sounds true
• Insight Timer
• 10% Happier

“The goal of mediation isn’t to control your thoughts, it’s to stop letting them control you.” – Anonymous

Downloading Zoom: For the first time (on a computer)

1. Open an internet browser (i.e. safari, chrome, internet explorer)
2. Go zoom.us/download
3. Follow instructions provided in pop-ups to successfully download.
4. You can choose to make a free account if you wish, but this is not necessary.
5. When prompted allow Zoom to have access to your webcam and microphone.

On an iPhone/iPad:

1. Open the App store.
2. Download app.
3. You will have to give Zoom permission to access your microphone and camera when it asks.
4. You can choose to make a free account if you wish, but this is not necessary.

To enter a meeting:

1. Click the link provided in the email – this should automatically open Zoom and prompt you enter a password.
2. If this does not work, you can manually open the Zoom app
   1. Click “join a meeting”
   2. Enter the meeting ID code
   3. Enter password
3. You can find the password in the email – it is located under the meeting ID code.
4. When prompted, allow Zoom to have access to your webcam and microphone.
5. If you are using a iPhone/iPad, you will need to use audio wifi to use the microphone – when prompted, select Yes.
6. You will then enter a virtual “Waiting Room”.
7. Group facilitators will then bring you into the room.

Features of Zoom: Computer

1. There is a mute button that can be found in the left-hand corner of the screen. The lead facilitators will ensure that everyone is muted during specific times in the group.
   1. In order to be heard, you will have to click this button to “unmute” yourself.
2. It is most helpful to view the group in “gallery mode”. This can be found in the upper right-hand corner of the screen and will look like a 3x3 grid of blocks
3. There is also a chat function for if you feel that you wish to add something.
   1. This can be found at the bottom of the screen.
4. There are reaction buttons that can be used to raise a hand, clap or put a thumbs up.
5. When the meeting is completed the facilitator will end the meeting. If you need to leave the meeting earlier there is a leave meeting option on the bottom right hand corner of the screen.

Welcome to Week 1.  This week we will discuss:

TEAM:  Ya'ara Saks, Rita Kohli, Anna Baranowsky, Cassy Wyers

Welcome to Trauma Practice Online Programming

Resources and APPS

Brief Team Introduction

• Introducing Meditation: concerns, questions, expectations.
• The anatomy and physiology of the Respiratory system, Nervous System and how they are connected in the Mind Body Breath equation.  Trauma Lens.
• What is an Intentional Sitting and how do I do it?

Practices we will explain and try together:

• Grounding & centering. Finding your seat.
• Diaphragmatic Breathing (rectangle breathing 4/2 pace)
• Ujayii (Victorious) Breath
• Short Burst Meditation Practice
• Divine Light and/or Light Stream

Homework Practice Ideas: How to Quiet the Busy Mind When Trying Makes it Busier?

1. Quiet Can Cause Increase to Busy Brain and Anxiety - Default Mode Network -
   https://youtu.be/FAcTIrA2Qhk
2. Meditation for Beginners - https://youtu.be/mtsdz_jhB7c
3. Soft Belly - Sounds True - Dr James Gordon - https://youtu.be/nD_71eoxPFM

“Quiet the Mind and the Soul will Speak.” – Ma Jaya Sathi Bhagvati

Welcome to Week 2.  This week we will discuss:

• Why a Trauma Informed approach to Meditation and Breath?
• The journey into stillness can be a bumpy ride. Recognizing that as we learn we may feel strong emotions surface during our practice and how to handle them.
• Tiny Bite Meditation vs. sitting in meditation for a long time

Practices we will explain and try together:

• Focusing on the Breath
• Focusing on an Inner Thought (introducing Centering Thoughts and Mantra) Perfect 10

Homework Practice Ideas: How to Breathe and Be:

1. Breathing Focused Exercise - https://youtu.be/67SeR3LxtdI
2. Soft Eyes Meditation with “I AM” Mantra - https://youtu.be/4Bs0qUB3BHQ

“Nature does not hurry, yet everything is accomplished.” – Lao Tzu

Welcome to Week 3.  This week we will discuss:

• Using the breath to regulate the Nervous System
• Turning off the Fight or Flight response & Turn on Rest and Digest
• Body Inhabiting: What is it and how to do it

Practices we will explain and try together:

• Body Inhabiting (see this example https://youtu.be/r73A9tXmAuY)
• Walking Meditation

Homework Practice Ideas: Understanding Your Nervous System and How to Switch Modes

1. Your Nervous System - https://youtu.be/uKN5I-Mtgzs
2. Calm Body Calm Mind - https://youtu.be/t4aupp_YO9c

“It is because of the intimate relationship between mind and body, and the existence of special physiological centers within our body, that physical yoga exercises and the application of special meditative techniques aimed at training the mind can have positive effects on our health.”–The Dalai Lama

Welcome to Week 4. This week we will discuss:

• What is Mindfulness Stress Reduction? Jon Kabat Zinn brought this method to North America (https://youtu.be/SnxVD5mfYkA)
• Becoming an Observer: Learning to Face Yourself using Mindful Practices
• Recognizing tension in the body and feelings of panic or anxiety that come up during Mindfulness Practices
• Temporary mental states of stress/anxiety/negative thoughts that arise during Mindfulness Practices
• Accepting/Embracing the Seat of  Observer: Stop judging yourself during a Mindfulness Practice

Practices we will explain and try together:

• Vipassana - Notice Sensation (i.e., nose, throat, breath moving in the body)
• Expanding Emotion & RAIN (Tara Brach meditation)
• Time for Mindfulness Meditation

Homework Practice Ideas: Becoming an Observer of Yourself through Mindfulness

1. Meditation for Relieving Panic - https://youtu.be/CVxzDnxYGb4
2. Guided Meditation for facing Anxiety - https://youtu.be/HT_ZvD94_kE

“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”– Jon Kabat-Zinn

Welcome to Week 5. This week we will discuss:

• Spiritual Bypass – Meditation can help you be true to your Inner Experience and NOT avoid feeling of loss, sadness, and fear but instead create space for gentle acceptance.
• What is Self-Compassion and how do I become compassionate with myself?
• Self-Compassion as a Practice (Referencing the work of Kristen Neff)

Practices we will explain and try together:

• Loving Kindness Meditation Practices -- Tonglen
• Self-Compassion Meditation Practices

Homework Practice Ideas: Learning Self-Compassion is about Knowing YOU

1. Self-Compassion Practice with Dr. Kristen Neff

https://self-compassion.org/guided-self-compassion-meditations-mp3-2/

2. Guided Meditation for Facing Anxiety - https://youtu.be/HT_ZvD94_kE
3. Tonglen Meditation with Pema Chodron - https://youtu.be/SAV1RCnuAaE

“With every breath, the old moment is lost; a new moment arrives. We exhale and we let go of the old moment. It is lost to us. In doing so, we let go of the person we used to be. We inhale and breathe in the moment that is becoming. In doing so, we welcome the person we are becoming. We repeat the process. This is meditation. This is renewal. This is life.”– Lama Surya Das

Welcome to Week 6. This week we will discuss:

• What is Deep Meditation? Why is it a powerful experience?
• Yoga Nidra (Yogic Sleep) A tool for deep relaxation.
• The Body Scan. A tool for Inner Peace and Body Release.

Practices we will explain and try together:

• Body Scan Meditation - iRest
• Yoga Nidra practices

Homework Practice Ideas: Digging in Deep with Rest and Release

1. Yoga Nidra for Deep Rest - https://youtu.be/v9chHovre6Q
2. Body Scan with Jon Kabat Zinn - https://youtu.be/_DTmGtznab4

“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.”– J. Donald Walters

Welcome to Week 7. This week we will discuss:

• What is Insight Meditation? (see https://youtu.be/1vJi28j90fc)
• Vipassana Meditation – concentration, mindfulness and clear comprehension
• Riding the Waves of Consciousness – Embracing the place of no judgment & bearing witness
• The Power of Noticing – sight, sound, feeling (https://youtu.be/aU5Q1ikgKlI)

Practices we will explain and try together:

• Vipassana Meditation - Set-up with short counting meditation
• Vipassana Meditation 15-20 minutes (trauma informed sit - not rigid but still)

Homework Practice Ideas: Becoming the Observer of Your Own Self

1. Cultivating Unconditional Friendliness through meditation - Pema Chodron - https://youtu.be/xmthYcJ2FCA
2. Self-Forgiveness Meditation - Jack Kornfield - https://youtu.be/P-7OzbeGud8

“If the mind falls asleep, awaken it. Then if it starts wandering, make it quiet. If you reach the state where there is neither sleep nor movement of mind, stay still in that, the natural (real) state.”– Ramana Maharshi

Welcome to Week 8. This week we will discuss:

• Bringing a sense of Grace into your Meditation Practice (Reference Miranda MacPherson)
• Healing your Attachment Wounds - Reflections with Dr. Diane Poole Heller (https://youtu.be/Ij1sAu2l8lc)
• Shifting Into Freedom – Reflections with Loch Kelly (https://youtu.be/G7_noxrx6NI)
• Using Writing as a Meditation Practice (HuffPost https://bit.ly/2SLTZtd)

Practices we will explain and try together:

• Meditation integrating writing and sharing
• Gratitude Meditations (example https://youtu.be/RNQ1dgDhM5w)
• Closing Meditation

Homework Practice Ideas: Stepping out of the Box and Into You through Meditation

1. Writing Meditation - https://youtu.be/X484EChyZb4
2. Awakening through Writing with Albert Flynn DeSilver - https://youtu.be/mZMPHBvwd_0

“The act of meditation is being spacious.”– Sogyal Rinpoche