Home

Learning Enhancement & Academic Development (LEAD)

Practice Meditation

Meditation Learning Anxiety Concentration

 

Mind

  CALM

 

Current topic

  Practice Meditation

Announcement

For the Past 7 years LEAD has offered Mindfulness meditation training to WesternU students. The service was called GYB” Grow Your Brain. The name was based on evidence based research that shows that after a short while (days to 8 weeks) of practicing meditation, the brain begins to be positively affected, and psychological and physical health is positively effected as well.

We are now changing the name from GYB – to CALM, an acronym that stands for: increasing concentration, reducing anxiety, rediscovering learning and practicing meditation. Because this is our intention with offering meditation training to our campus. The following information is organized around these principles.

Sessions will always fluctuate according to attendance and room availability. We hope more students will join us to benefit from the practice of meditation to become calmer, more focused, and cultivate emotional skills outlined by.

LEAD CALM Pomona meditation sign up form

 

Definition/Quotes

Mindfulness is not thinking, interpreting, or evaluating; it is an awareness of perception. It is a nonjudgmental quality of mind which does not anticipate the future or reflect back on the past.

Mindfulness is, “paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment. “  – Jon Kabat-Zinn

“Trying to understand mindfulness by its definition is like trying to understand what it is like to fall in love by reading a textbook. You might get a general idea, but you’d be missing out on the best part: what it actually feels like. Mindfulness is all about experience, about the actual aliveness, of each moment. You learn to pay attention on purpose, in the present moment, not because someone said that it would be a good thing to do, but because that is where you find your life.”  – Michael Baime

 

Getting Started

  Getting Started

 

The science of mindfulness

About meditation practice

10 mindful minutes

 

 

 

 

 

 

 

 

Practice

  B.I.S. – Behavioral Intervention Strategy

CALM Meditation Session Protocol

MEDITATION POSTURE

  • SPINE – upright, relaxed, following its natural tendency to be slightly hollowed. Neither slumped nor have an exaggerated hollow in the lower spine.
  • SHOULDERS – relaxed, slightly rolled back and down.
  • HANDS – supported, resting on a cushion or on your lap, with arms relaxed.
  • HEAD – balanced evenly, chin slightly tucked in. Back of your neck relaxed, long, and open.
  • FACE – relaxed, brow smooth, eyes relaxed, jaw relaxed, tongue relaxed and just touching the back of your teeth.

MINDFULNESS MEDITATION PRACTICE 1

  • Begin by sitting in a chair or on a cushion on the floor, with your back straight. Relax into your sitting posture with a few deep breaths. Allow the body and mind to become utterly relaxed while remaining very alert and attentive to the present moment. Feel the areas of your body that are tense, and the areas that are relaxing. Just let the body follow its own natural law. Do not try to force or fix anything.
  • Let your mind be soft, and allow a spacious awareness to wash gently through your body. Simply feel the sensations of sitting, sidestepping with your mind the tendency to image your body, to interpret, to define or think about it. Just let such thoughts and images come and go without being bothered by them, and attune to the bare sensations of sitting.
  • Feel your body with an awareness that arises from within your body, not from your head. Awareness of the body anchors your attention in the present moment.

MINDFULNESS MEDITATION PRACTICE 2

  • Gently sweep your awareness through your body, feeling the sensations with no agenda, no goal. Allow your body to anchor awareness in the present moment by just staying mindful of these sensations.
  • After some time, shift your awareness to the field of sound vibrations. Awareness of sounds creates openness, spaciousness, and receptivity in the mind. Be aware of both, the pure sound vibration as well as the space or silence between the sounds. As with body sensations incline your awareness away from the definition of the sound, or thoughts about the sound, and simply attune to the sound just as it is. After some minutes of awareness of body and sounds, bring your attention to your natural breathing process.
  • Locate the area where the breath is most clear and let awareness lightly rest there. For some it is the sensation of the rising and falling of the abdomen. For others it may be the sensations experienced at the nostrils with the inhalation and exhalation.
 

MINDFULNESS MEDITATION PRACTICE 3

  • You can use very soft mental labels to guide and sustain attention to the breath. “Rising/falling” for the abdomen and “in/out” for the nostrils. Let the breath breathe itself without control, direction, or force. Feel each breath from within the breath, not from the head. Feel the full breath cycle from the beginning through the middle to the end.
  • The awareness is a combination of light, open spaciousness and receptivity, like listening, and alert, attentive presence, touching the actual texture, shape, and form of sensations. Let go of everything else, or let it be in the background. Just let the breathing breathe itself. Rest in a sense of utter relaxation, in that mindful feeling, with the sensations of the breath.
  • As soon as you notice the mind wandering off, lost in thought, be aware of that with nonjudging awareness, gently connect it again to your anchor. Just feel from within the stream of sensations.

MINDFULNESS MEDITATION PRACTICE 4

  • Toward the end of your sitting, not striving or anticipating, not pouncing on sensations in the present, not bending back to what was just missed or reflecting on what just happened, keep inclining to the totality of the present moment. Keep anchoring easily, deeply, restfully. Just one breath at a time.
  • Mindfulness of breath begins to collect and concentrate the mind so that the initial distractions of thoughts, emotions, sensations, and sounds soon become objects of awareness themselves. Insight is gained into the true nature of the body and mind.
  • As concentration grows, mindfulness opens to the entire “flow” of body/mind experience through all the sense doors — sights, sounds, smells, tastes, touch and mental/emotive. Seeing things as they are begins to untangle the tangles of attachment, fear, and confusion. One is able to live more from a place of joy, compassion, equanimity and wisdom.
  • The Center for Contemplative Mind in Society

MINDSET

Mindset
 

Interested in learning more? Email: lead@westernu.edu

 

Additional Resources

  Additional Resources

 

ASSESSMENTS

ARTICLES

APPS