Guided Meditation Instruction

Cognitive Neuroscience of Mindful Meditation

2009-09-24T13:52:00.004+10:00

Today I had the pleasure of watching Phillippe Goldin’s presentation on “Cognative Neuroscience of Mindful Meditation” that was delivered at Google in Feb’08. Phillippe is a qualified clinical psychologist/psychotherapist and neuroscientist. His presentation covered the topics of Attention, Mindfulness and Brain Systems.
What I enjoyed most about Phillippe’s presentation was his ability to codify through western science and research the experiences that I and many other mindfulness practitioners have shared. Perhaps even more impressive is that Phillippe went beyond research and actually practiced meditation to develop insight into the fluidity of self.
The presentation starts by Phillippe declaring that there are many different types of meditation practice. Phillippe categorises these practices into the following: 1. Concentration meditation (ie. Breath & Body sensation, Image/visualisation, Sound/mantra), 2. Analytic-linguistic-reasoning meditation (ie. Birth, death, loving-kindness) & 3. Emptiness/Shunyata Meditation (ie. Dissolving mistaken view of nature of self).
Phillippe then outlines how mindfulness has infiltrated the medical fraternity with the acceptance of the following clinically accepted practices: Mindfulness Based Stress Reduction (MBSR), Mindfulness Based Cognitive Therapy (MBCT) and Dialectic Behavior Therapy (DBT). Phillippe’s MBSR research focuses on stress reactivity, pain, anxiety, & depressive symptoms.
Next, Phillippe defines mindfulness from a psychological perspective by defining Attention (via alerting, re-orienting & executive control), Purpose (via intention & motivation), Present moment (via Avoiding avoiding now & experiential approach) and Attitude (via acceptance & curiosity). This definition is supported with a process model that outlines how we start with an intention (ie. Stress reduction, increase well-being, self exploration etc).This intention leads to the activity of following the breath. This activity focuses on the attention attributes of concentration, open awareness, calm and flow. Inevitably when we follow the breath we experience the distraction activity. This activity focuses on the attention attributes of Rumination/worry, Mindless wondering, Fantasising, Dozing/Lethargy. The next activity is to regain Attentional focus. This activity focuses on the attitude attributes of self-judgment, self-criticism, kindness and curiosity.
After explaining the theory of mindfulness, Phillippe starts to present his research. He presents the audience with background data on Social Anxiety Disorder. He claims that there is a 12.1% lifetime prevalence of this condition in the US. Furthermore, it is the 3rd most common psychiatric disorder. He shares that this condition has an early onset with 80% of cases begin before the age of 18 and usually precedes the development of depression, substance abuse and other anxiety disorders. He then explores a scenario of an employee unable to speak at a company event. He takes the scenario and then examines it using the cognitive Processing model. The model starts with a given social situation (eg. Employee unable to deliver speech) which is following by a Distorted view of self. This state is then followed by Appraising the situation as dangerous. The next state is an Attentional shift to self-focused processing. The result of this process is Safety behaviour and Somatic & Cognitive symptoms.
Phillippe then takes us under the skull and examines the social situation using a neuroanatomical model of emotional reactivity and regulation. He describes how the social situation transitions to an Affective state of fear, anxiety and arousal in the Emotional Reactivity Limbic System. Next there is a transition to the Regulatory Cortical System. In the Regulatory Cortical System we identify and then execute regulatory strategies which may increase or decrease the current emotional state as we transition back to the Affective state. The execution and effectiveness of these regulatory strategies are mediated by how we view ourselves.
In the research study, Phillippe used 15 subjects who suffer from social phobia. Those individuals were then subjected to a social situation where their Reactivity to Negative Self-Belief and an Implement Regulation Strategy was measured. As part of the mindfulness training the subjects were taught the following types of strategies: 1. Attentional Focusing (shift attention to the physical sensation of breath), 2. Attentional Distraction (count backwards from 168 by 1), and 3. Cognitive Reappraisal (Re-interpret the meaning of belief). The results were then compared pre and post the 2 month mindfulness training. The results indicate a significant ability of the subject to regulate their emotions upon experiencing a negative social situation after the mindfulness training completed.

Phillippe explains these results through mindfulness causing a reduction in neural bases of analytic/narrative self. That is, there was a reduction in thinking, maintaining a concept of self and self-focused attention dropped. Hence, the subjects transitioned from a narrative fixed concept of self to a more embodied notion of self.

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Note, Insight Meditation (aka Vipassana) is a single practice that covers the three meditation categories that Phillippe outlines above. Mindfulness is like an awareness-oriented sense organ that gets developed through the Insight Meditation practice. An Insight Meditation practice is typically defined by the following elements: Attitude, Structure, Process, Problem remedies & Distraction remedies. The goal of Insight Meditation & Mindfulness is to know the mind, shape the mind and then free the mind.

Physicians prescribed insight meditation medication for burnout & stress relief

2009-09-23T18:00:00.003+10:00

Today Kathleen Blanchard RN published an article on a research study conducted at the University of Rochester Medical Center. The research led by Michael S. Krasner, M.D., concludes that meditation could increase well-being among physicians who experience high levels of psychological stress, and at the same time facilitate patient centred care.

The research identifies high levels of reported burnout among physicians which have resulted in poor quality of care, inability to remain empathetic, substance abuse, automobile accidents, marital problems and poor health for the physician.

Whilst I am no physician, I too have experienced these same conditions. I would argue that anybody that is passionate about their field, goal driven and that works excessive hours to progress towards their goal will suffer the same fate.

So how does one get them selves out of this rut? Well there are clearly many solutions to a given problem. The solution that I employed was Insight Meditation (aka Vipassana or Mindfulness Meditation). This is the same meditation practice that the 70 physicians employed as part of their training regime.

Meditation is about developing the mind. The goal of meditation is to know, shape and free the mind. Through Insight Meditation we cultivate relaxation, concentration and awareness. Through repeated practice we cultivate mindfulness.

The Insight Meditation practice has a well defined structure, attitude & process to follow. Developing the right attitude is perhaps the most under-emphasised aspect of the practice. Dr Krasner suggests that stress and burnout can be reduced by having physicians communicate during clinical encounters “without judgement but with a sense of curiosity and adventure”. What Krasner is describing here is right attitude. “Don’t judge” is the same as accept everything. However, there are many more attitudes that are critical for a good Insight Meditation practice. These attitudes include: Expect nothing, Enjoy yourself, Pace yourself, Accept yourself, Let go, Be gentle, Investigate yourself, Experience everything and Note similarities. During the meditation session we exercise these attitudes as we experience the defilements in the mind. Outside the meditation practice (ie. in everyday life), we exercise these attitudes towards others via mindfulness.

Note, sitting there and knowing the mind through the Insight Meditation practice is not the goal. Meditation practice is just laboratory work. Mindfulness takes the lessons from the practice into the field (ie. everyday life). Insight Meditation leads to mindfulness. Mindfulness leads to shaping and eventually freeing the mind via each and every mind moment.

References:
1. Mindful meditation could curb physician burnout

Music as the object of meditation

2009-09-23T12:58:00.004+10:00

There have been a few articles published on this subject in recent days and I felt that it was time to weigh in on this topic.

Music is a particularly powerful source of stimuli. Music is very effective at surfacing emotions. I know through my own experiences that many songs have had a profound effect on me. I know that occasionally when driving with music in the car I will hear an 80’s song. That song will take me back to that moment. I then instantly recall my relationships, my emotions and even my behaviour at that time in my life.

There is no doubt that music is a great source for contemplation, but contemplation itself is not meditation. Meditation is about developing the mind. The goal of meditation is to know the mind, shape the mind and free the mind.

Indeed music can be used to help one know their mind. In such instances music can be used as the primary object of focus in meditation. However, this is a very difficult exercise. Let me explain.

When we follow the insight meditation process we prepare the body, prepare the mind, prepare the point of focus, monitor the point of focus and then experience change. This process is centred on the present. The present mind moment is noting and experiencing the process and state changes in the primary object of focus and the associated problems and distractions. The present mind moment is not dwelling on the past or planning your future.

Music takes an untrained mind away from the present mind moment. That’s okay for a short period of time. The instant we hear a tune or a lyric it initiates a thought stream. That music thought stream could be used to progress the meditation practice if we were able to inspect our ego and then return back to the present moment. At that moment of inspection we must note some attributes of that thought stream. We note what the thought was, how intense it was, how long it lasted. Inevitably we would also note whether the experience was pleasant, unpleasant, good or bad. At this point an experienced meditator would be able to detach from the ego’s conditioning and return back to the primary object of meditation. However, most of us would be trapped and continue with a flood of more memories that feed our desire for those pleasant or good or rejection of those unpleasant or bad experiences.

Meditation is challenging. A practice that works for one may not work for another. However, the best advice I have followed is to make the practice as simple as possible. The first step to making meditation simple is to choose a simple, ever present object of meditation. Hence, music may help with contemplation, but if you really want to free your mind, I recommend a simpler path.

References:
1. Music and Meditation

Guided Insight-Meditation DVD in testing

2009-09-22T14:24:00.001+10:00

With the development of the Android and iPhone/iPod Touch applications complete, I'm now answering the call of those customers that do not have a suitable hand held device. The Guided Insight-Meditation DVD will give the user all the same features available in the hand held device applications.

The DVD media will provide a much better experience for those interested in sharing the instruction & guidence with a partner or a group.

Guided Insight-Meditation submitted for Apple iPhone review

2009-09-22T13:32:00.001+10:00

In the last few weeks I ported the Google Android Guided Insight Meditation application to the iPhone and iPod Touch platform. The user interface is almost identical. However, there are differences. The Android handsets have very limited storage space available for applications. The Guided Insight-Meditation application has 48 videos as part of its 120Mb of content. The only effective way to deliver the solution for Android was to stream all video from YouTube. This is a sub-optimal solution as far as I'm concerned. Remember the goal of this product was for the guided instruction to be available for you at just a moments notice. That means, no dependency on WIFI networks or server communication. Who knows, you could be on retreat in a remote village with no, or an unreliable internet connection?

The iPhone Guided Insight-Meditation application packages all content together as one cohesive install bundle. Until the Android handset storage specifications change, Android users are stuck with YouTube video streaming.

Guided Insight-Meditation submitted to Google Android ADC2 Competition

2009-09-22T13:22:00.001+10:00

It took a lot of time and effort and hopefully those Android customers think that it is worth it...

I took the two topics that I'm most passionate about (ie. meditation and software development) and fussed them together. The result after 2 months of solid work is a personal guided insight meditation companion product. This is a product that is there to support you in your spiritual journey. It was designed to be with you every where you go. Hence, why it was designed for portable handset devices.

In today's world we are all time poor and ridiculously busy. It can become difficult to find time to fit meditation into the daily schedule. You may find 30min peace traveling home in the train or bus. You may find a moments peace while on vacation. When you finally get a break from the churn of everyday life you just may get that motivation to meditate. For a moment you just sit and watch your own mind. Your mind then starts to wonder. Then you think to yourself, isn't there some instruction on how to do this effectively? How should I be doing this? What am I suppose to experience? How am I suppose to deal with this and that problem? Unfortunately, you can't find anyone that you are comfortable with to discuss meditation and your practice. You are also a bit weary of religious zealots. You're really are not interested in any rituals or chants, you just want peace and happiness. But there just isn't anyone that you can easily talk to without them casting their judgments. No one to share experiences with...

If the paragraph above remotely describes your situation, then take a look at the Guided Insight Meditation Android App. It was designed so that whenever you get that inspiration, your guided insight meditation companion is only few screen touches away.