A Beginners Guide To Mindful Meditation - Free eBook Simon Fry Email me: www.MindfulChimp.com
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A Beginners Guide To
Mindful Meditation
Free eBook
Simon Fry
Email me: Simon@MindfulChimp.com
www.MindfulChimp.com
Contents Welcome 3 Scientific Evidence behind the Benefits of Meditation 4 How to Meditate 8 Mindful Eating 10 Counting Meditation 10 Breath Awareness 10 Your Meditation Diary 11 Chimp Challenge 11
Welcome
Wind down with Mindful Chimp...
I have been asked repeatedly from a variety of people many
questions about meditation. Such as How do I meditate? Where can
I learn? Why is it so hard? This workbook aims to answer some of
these questions.
Meditation is simple but not always easy to practice, it can bring
untold benefits into your life if you persist in practicing. Meditation
can be challenging, and it can provide a pathway to calmness and
clarity. However, at its most basic, it involves a series of simple
techniques and procedures. These techniques are a skill that can be
learnt. They help calm the stream of thoughts that most of us live
with. By cultivating a more balanced, peaceful mind, you can
cultivate greater health and happiness in your life. These pages can
provide some guidance but you need to practice!
This workbook is designed to introduce you to some meditation
basics and help you form a daily meditation practice.
I welcome you to the practice of meditation and wish you every
success on your upcoming journey.
Health, happiness and kindness
Simon
MindfulChimp.com
3
A Beginners Guide to Mindful Meditation
Scientific Evidence behind goes on to state that people who are
mindful are:
the Benefits of Meditation Less likely to experience psychological
distress such as depression and anxiety
Meditation and mindfulness is now and report greater wellbeing and life
becoming more mainstream with support satisfaction.
from medical professionals (Malinowski Emotionally more aware, accept their
2013). Seventy two percent of GPs think thoughts and feelings and recover from
mindfulness meditation would benefit the bad moods quicker.
mental health of their patients (Mental Have less negative thoughts and are able
health Foundation 2010a). It is fast to let them go quicker.
becoming one of the better studied Have better self esteem.
alternative therapies with a wealth of Better at communicating and less troubled
scientific evidence available (Chaskalson by relationship conflicts.
2011, p 142). The aim of this paper is to Connected with increased emotional
briefly highlight the scientific evidence that intelligence which is associated with good
supports the benefits of meditation and refer social skills and cooperation.
the reader to other more detailed sources. Linked with higher success for achieving
academic and personnel goals.
Salzberg (2011, p35) defines meditation as Improves attention, thereby improving job
"Straight forward and simple (but not easy), performance, productivity and
meditation is essentially training our satisfaction.
attention so that we can be more aware". More in control of behaviour and resist
acting on impulse.
Meditation is thought to create a relaxation Increases blood flow, reduces blood
response (Benson and Proctor 2010) which pressure and protects people against
effects the body by decreasing oxygen hypertension.
consumption, reducing the elimination of
carbon dioxide, reducing the heart rate,
blood pressure and respiratory rate, Be aware of your experience in each
increase blood flow to internal organs, moment.
increase temperature of the finger tips and
increase skin resistance (Nataraja 2008, Let go of your expectations.
p102).
There is no right or wrong, success or
The Mental Health Foundation mindful failure.
report (2010b) states that mindfulness
"confers significant benefits on health Your thoughts are not facts.
Wellbeing and quality of life in general". It
4
A Beginners Guide to Mindful Meditation
Fewer hospital admissions and visits to
the doctor concerning cancer, heart
disease and infectious diseases.
Reduce addictive behaviour to drugs,
alcohol, nicotine and caffeine.
These have "significant implications for
people performance in the workplace" in
terms of their stress levels, productivity and
internal relationships (Chaskalson 2011
p204).
The brain was once thought to be "hard Benson and Proctor (2010 p.14) state that
wired" and unable to change - the brain you "specific scientific studies show that many
were born with was the brain that you died common diseases and health complaints
with. However since the 1990's, the decade can be treated directly" with meditation.
of the Brain, a wealth of new technology has Examples include asthma, phobias, heart
allowed neuroscientists to use such devices conditions, insomnia, and high blood
as MRI scanners (magnetic Resonance pressure (Benson 1998). Studies have also
Imaging), EEG (Electroencephalography)
and rCBF (regional Cerebral Blood Flow) to
actually see what is going on when people
meditate (Pearson 2011, p42). Through
EEG recordings it has been found that "a
meditative experience is often associated
with changes in alpha, theta and gamma
brain waves" (Nataraja 2008, p99). See
chart right. Using MRI scanners it has been
found that meditation strengthens the brain
by reinforcing the connections between
brain cells. More recently it has been found
that long term meditators have larger
amounts of gyrification (“folding” of the
cortex, which may allow the brain to process
information faster) (Wheeler 2012). From shown that healthy people can benefit from
such evidence it is clear that that the brain meditating. For example in 2007, a study
can adapt and heal after trauma and was conducted at The Duke University
compensate for disability (BSoM 2013, p4). medical centre, on 200 healthy adults, who
learnt a simple mantra based meditation
technique over four one hour sessions.
5
A Beginners Guide to Mindful Meditation
cancer patients can be lowered and in
particular long term practitioners of TM
meditation have shown lower levels of
cortisol than control subjects (Nataraja
2008, p171). Matousek et al (2010) shows
that cortisol is an effective marker for stress
reduction.
A 2011 study led by Sara Lazar from
Massachusetts General Hospital found that
an eight week meditation program appeared
to make measurable changes in brain
regions associated with memory, sense of
self, empathy and stress (Massachusetts
General Hospital 2011).
They meditated twice a day for 20 minutes.
The results showed that there was Levy et al (2012) found that meditating in a
improvement in mood, reduced stress and high stress information environment
anxiety (Hamilton 2010 p.865). improved memory and reduced stress in
work colleagues trained in mindfulness.
Another study conducted by Davidson et al
(2003) demonstrated that a short program in Mindfulness is now recommended as a
mindfulness meditation produced frontline treatment by the UK National
"demonstrable effects on brain and immune Institute for Health and Clinical excellence
function". (NICE) for the prevention of relapse in
recurrent depression (Mental Health
Harrison (1993, p21) refers to meditation as Foundation 2013). It is also used "as a
a "magic bullet" that can strip off 20% of means of increasing resilience and
tension from the body and bring the "whole enhancing emotional effectiveness in a wide
body into harmony". But it is as a "stress range of organisations" (Chaskalson 2011,
reduction intervention" that meditation and p135).
mindfulness is best known (Chaskalson
2011, p228). High levels of cortisol (the
stress hormone) produced by stress is
known to suppress the immune system
(Nataraja 2008, p32). Studies have shown
that meditation can boost the immune
response to vaccinations (Davidson et al
2003). Many studies have shown that
cortisol levels in healthy volunteers and
6
A Beginners Guide to Mindful Meditation
releases/2011/01/110121144007.htm). (Accessed 24
Bibliography June 2013).
Malinowski, P (2013), Neural Mechanisms of
British School of Meditation - BSoM (2013), unit attention control in mindfulness meditation [online]
two notes. (URL http://www.frontiersin.org/Neuroscience/
10.3389/fnins.2013.00008/full). Frontiers in
Benson, H (1998), The Relaxation Response. :Axon Neuroscience. (Accessed 24 June 2013).
Books
Malinowski, P (2013 a), Meditation and Mindfulness
Benson, H and Proctor, W (2010), Relaxation Research Group. [Online] (Url http://meditation-
Revolution. New York: Scribner. research.org.uk/) (Accessed 24 June 2013).
Black, D (2013), Mindfulness Research Guide Matousek, R et al (2010), Cortisol as a marker for
[online] (URL http://www.mindfulexperience.org/). improvement in mindfulness-based stress reduction.
(Accessed 24 June 2013). [Online] (URL http://www.mcgill.ca/wholepersoncare/
s i t e s / m c g i l l . c a . w h o l e p e r s o n c a r e / fi l e s /
Chaskalson, M (2011), The Mindful Workplace. West Matousek2010.pdf). (Accessed 24 June 2013).
Sussex: Wiley and Son.
Mental Health Foundation (2010a), Meditation must
Davidson, R. Et al (2003), Alterations in brain and be available on the NHS, says Mental Health
immune function produced by mindfulness Foundation [Online] (URL http://
meditation. Psychosomatic Medicine 65 (4), [online] www.mentalhealth.org.uk/our-news/news-archive/
(URL http://www.psychosomaticmedicine.org/ 2010/2010-01-05/) (Accessed 24 June 2013).
content/65/4/564.full). (Accessed 24 June 2013).
Mental Health Foundation (2010b), Mindfulness
Hamilton, D (2010), How your mind can heal your Report. London:
body. London: HayHouse.
Mental Health Foundation (2013), Mindfulness.
Harrison, E (1993), Teach yourself to meditate. [Online] (URL http://www.mentalhealth.org.uk/help-
Croydon: CPI information/mental-health-a-z/M/mindfulness/a)
(accessed 24 June 2013).
Kotsos, T (2013), Brain waves and the state of
consciousness. [online] (http://www.mind-your- Nataraja, S (2008), The Blissful Brain. London:
r e a l i t y. c o m / b r a i n _ w a v e s . h t m l # P a r t _ 2 ) Octopus Publishing Group
(Accessed 24 June 2013).
Salzberg, S. (2011), The Power of Meditation: a 28
Levy, D, (2012). The effects of mindfulness day programme for real happiness. London:
meditation training on multitasking in a high-stress HayHouse.
information environment. [Online] (URL http://
faculty.washington.edu/wobbrock/pubs/gi-12.02.pdf). Wheeler, M (2012), Evidence builds that meditation
(Accessed 24 June 2013). strengthens the brain. [online] (URL http://
newsroom.ucla.edu/portal/ucla/evidence-builds-that-
Massachusetts General Hospital (2011), Mindfulness meditation-230237.aspx). (Accessed 24 June 2013).
Meditation Training Changes Brain Structure in Eight
Weeks. [Online] (URL http://www.sciencedaily.com/
7A Beginners Guide to Mindful Meditation
How to Meditate Preparation
Creating a Meditation Space
Find a warm, quiet, calm space, somewhere
where you are not going to be disturbed.
Please keep in mind that the Put your phone on silent.
beginning phases of a meditation
practice can be frustrating for Keep a blanket handy to wrap around you if
anyone. The mind seems to make you become cold during your practice.
more noise than it ever did before! Use a Timer
This is perfectly normal, simply I highly recommend using something to time
return to your breath or meditation your meditation so you are not distracted by
thinking about the time during your practice.
practice.
Use something that brings you out of your
meditation with a gentle sound. A harsh
alarm may work but could shock you so
much that you find that your hard won
peace is quickly shattered!
Using a smartphone with an appropriate
alarm sound or app is ideal for this. Make
sure you set your phone on ‘airplane mode’
so that it will not ring.
Choosing a Seating Position and Posture
Before sitting to meditate it is good practice
to relieve some tension in your body by
tensing and releasing your toes, gently
rotating your ankles and shoulders,
loosening the jaw and waggling your
tongue.
Siting in a chair is fine. As a beginner I
would recommend not lying down as it is
easy to fall a sleep, unless of course that is
your aim.
8A Beginners Guide to Mindful Meditation
Make sure your feet are in good contact Experiment and find what feels most
with the ground and your knees are bent at comfortable to you.
a 90 degree angle. Knees should be lower
than your hips. Finally, allow your eyes to close and rest.
Ideally ensure your back is not resting on
the back of the chair. It is better to sit You are now in the perfect position to begin
unsupported mainly to help you retain your meditation.
concentration and not be tempted to fall
asleep! If this is too uncomfortable you may
When to Meditate
lean back for support or even lie down if you
It is good practice to meditate at a similar
have significant back pain. The important
time each day. Creating a routine and a
thing is to be comfortable.
habit that it feels ‘wrong’ not to meditate,
just like it feels wrong to go to sleep without
Whatever position you have chosen, make
brushing your teeth.
sure your back is nice and straight.
A good technique to achieve this is to
visualise a piece of string connected to your
crown, gently pulling your head up until your
back becomes straight. Then, allow your No need to label things as good or bad. They
shoulders to drop and relax while are what they are.
maintaining your straight back.
Choosing a Hand Position
As a beginner Your hands can come to rest
in a variety of positions. Different hand
positions are used in a variety of meditation
practices and spiritual traditions for different
purposes.
Just pick a position that you find most
comfortable.
Positions I favour are either allowing your
hands to come to rest in your lap, one on
top of the other with your thumbs touching,
or allowing your hands to come to rest
loosely in your lap, palms down.
9A Beginners Guide to Mindful Meditation
I would recommend that after the course simple at first but you will find it’s not quite
you do at least one ten too twenty minute that easy. The idea is to relax into your
session daily. meditation posture, and then gently bring
your mind to the task of slowly counting
Refraining from self-judgment and persisting from 1 to 10. Whenever you find your mind
with your practice are vital to truly obtain the has wandered start the count again. Don’t
b e n e fi t s t h a t a r e p o s s i b l e t h r o u g h be surprised that if at first you can only get
meditation. to 3 or 4 before your mind wanders. This is
perfectly normal. Each time you notice your
mind has wandered, gently bring it back to
Four simple rules to follow start the count again.
1. Relax
2. Choose one thing to focus on and Breath Awareness
explore it. We bring awareness to our breath as it
3. If the mind wonders, bring it back allows us to take our attention inward and
4. Let everything else go help us to be present, in the moment, here
and now.
1. Settle into your comfortable meditation
position.
2. Gently bring your attention to your
Mindful Eating breath. You will find as you do this it will
Allowing yourself to become aware of the naturally slow down.
positive and nurturing opportunities that are 3. Consciously extend your inhalations and
available through food selection and exhalations until you find a nice, slow,
preparation by respecting your own inner even tempo.
wisdom. 4. Allow your attention to remain on your
Using all your senses in choosing to eat breath.
food that is both satisfying to you and
nourishing to your body.
Acknowledging responses to food (likes,
dislikes or neutral) without judgment.
Becoming aware of physical hunger and
cues to guide your decisions to begin and
end eating.
Counting Meditation
This technique involves focusing your mind
on counting from 1 to 10. This may seem
10A Beginners Guide to Mindful Meditation
5. Silently begin to repeat 'breathing in' on
the in breath and 'I am breathing out' on
the out breath.
6. Focus on the breath and words.
Your Meditation Diary
It takes 30 days of repeated behaviour to
form a habit. Here we are trying to form the
positive habit of meditation.
The following pages are designed to give
you space to record your thoughts, feelings,
frustrations and experiences while on the
course. Feel free to photocopy the next
page.
Chimp Challenge
1. 10 minutes of breath meditation 5 days
out of 7.
2. Be in nature at least once this week.
Thank you for completing the course and I
hope you have found it useful.
Remember keep practicing and when the
mind wonders, which it will often, return to
your practice.
Wishing you health and happiness
Simon
A range of meditation aids, books, music
and chimes are available from
www.MindfulChimp.com.
11A Beginners Guide to Mindful Meditation
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