Zoom Meet Ups - Must make at least one a month. Camera on, not driving etc.
Sunday the 10th (10-11am ET)
Tuesday the 12th (7:30-8:30pm)
Tuesday April 23rd (7:30 - 8:30 pm ET)
Sunday April 28th (10-11am ET)
Sunday May 19th (10-11am ET)
Tuesday May 21st (7:30 - 8:30 pm ET)
Link -
https://us02web.zoom.us/j/4334837335?pwd=eDRsVmN2NGJ6QUdQUCtFdTJzd2hjUT09
Sunday the 10th (10-11am ET)
Tuesday the 12th (7:30-8:30pm)
Tuesday April 23rd (7:30 - 8:30 pm ET)
Sunday April 28th (10-11am ET)
Sunday May 19th (10-11am ET)
Tuesday May 21st (7:30 - 8:30 pm ET)
Link -
https://us02web.zoom.us/j/4334837335?pwd=eDRsVmN2NGJ6QUdQUCtFdTJzd2hjUT09
“Attention is a limited resource, so pay attention to where you pay attention.”
– Howard Rheingold
– Howard Rheingold
Link to Last Four Classes
+ Bonus Class on Loong Coming Later
Class 1 - History of Buddhism and a Discussion of the Stages of Awakening
https://us02web.zoom.us/rec/share/uONh7dYnXGP9LOeOJ5OLtJ9Hax1mla0kioK6E3CTkTTaN299fiant0uM6WwaRhAV.jT9RGsBE1KuxyvvF?startTime=1710874304000
Passcode: 7M$vzcY.
Class 2 - Abuse, Sex, Money
https://us02web.zoom.us/rec/share/a6FfRz-fHk-ghJ67M1_gqkIafraFbXkNG4WSfDkQpgIjt_pQatGesCvhM6TwFpg.hg5ESuQo9PIf6_f7?startTime=1710973967000
Passcode: %rR27=l$
Class 3 - Science and Pedagogy
https://us02web.zoom.us/rec/share/ueCcL9RX6BYiOSBVQXp1ezaqeAxJQe4dZQV-GriGcVKtBWXvjvLyYp89G37s6luM.N0RWDNsShn1rQCib?startTime=1711131468000
Passcode: v?K8&xU&
Class 4 - Soteriology of the Yoga Sutras
https://us02web.zoom.us/rec/share/ibBPx0JGEvtmLaNS4UBCiabrfJFxLy83w2SexoaWYXwGYugHxd1d9Oq7LaKsMt6r.J0XXgyc0VjcO-1GS?startTime=1711655152000
Passcode: 6mR0H.8E
https://us02web.zoom.us/rec/share/uONh7dYnXGP9LOeOJ5OLtJ9Hax1mla0kioK6E3CTkTTaN299fiant0uM6WwaRhAV.jT9RGsBE1KuxyvvF?startTime=1710874304000
Passcode: 7M$vzcY.
Class 2 - Abuse, Sex, Money
https://us02web.zoom.us/rec/share/a6FfRz-fHk-ghJ67M1_gqkIafraFbXkNG4WSfDkQpgIjt_pQatGesCvhM6TwFpg.hg5ESuQo9PIf6_f7?startTime=1710973967000
Passcode: %rR27=l$
Class 3 - Science and Pedagogy
https://us02web.zoom.us/rec/share/ueCcL9RX6BYiOSBVQXp1ezaqeAxJQe4dZQV-GriGcVKtBWXvjvLyYp89G37s6luM.N0RWDNsShn1rQCib?startTime=1711131468000
Passcode: v?K8&xU&
Class 4 - Soteriology of the Yoga Sutras
https://us02web.zoom.us/rec/share/ibBPx0JGEvtmLaNS4UBCiabrfJFxLy83w2SexoaWYXwGYugHxd1d9Oq7LaKsMt6r.J0XXgyc0VjcO-1GS?startTime=1711655152000
Passcode: 6mR0H.8E
The meditation objects we will be working with in this training
Three objects:
- Open Monitoring - Relaxed and open awareness. Relaxing the mind and body. Let the mind wander but when you lose your awareness and get pulled into the story-line of your mind-wandering come back to open awareness.
- Breath - Receiving the sensation of the breath in a specific spot. Let the breath be completely as it is, unobstructed and un-directed. When the mind wanders bring it back to receiving the sensation of the breath. (Release Jaw Tension)
- Metta - Feel love moving out of you in all directions. Just warmth and compassion emanating outward. If your able to get a visceral feeling then just simmer into that feeling for as long as you can. When you lose it begin again.
Ethics
Working with ethics and moral behavior. Explore the website thevowmuseum.com
or consider the ten virtues and 10 non virtues discussed in the reading and class and pick one or two you'd like to improve on. Get a small note pad or use your phone and check yourself three times a day for both the positive and negative around whatever you are working on.
Vow Book Model
For example if you are working with divisive speech:
Three times a day pause and write down any divisive speech you engaged in.
For example:
10am
(-) Made implication to Fredrica that Tony is incompetent.
(+) Praised Jerry in front of peers for his efforts.
3pm
(-) Told one brother that my other brother was a flake
(+) Caught myself and followed it up with an acknowledgement that my other brother was under a lot of stress right now.
8pm
etc.
Benjamin Franklin Model
http://www.thevowmuseum.com/users-guide.html
or consider the ten virtues and 10 non virtues discussed in the reading and class and pick one or two you'd like to improve on. Get a small note pad or use your phone and check yourself three times a day for both the positive and negative around whatever you are working on.
Vow Book Model
For example if you are working with divisive speech:
Three times a day pause and write down any divisive speech you engaged in.
For example:
10am
(-) Made implication to Fredrica that Tony is incompetent.
(+) Praised Jerry in front of peers for his efforts.
3pm
(-) Told one brother that my other brother was a flake
(+) Caught myself and followed it up with an acknowledgement that my other brother was under a lot of stress right now.
8pm
etc.
Benjamin Franklin Model
http://www.thevowmuseum.com/users-guide.html
Classifications of Meditation
Tibetan distinction of meditation practice:
Modern distinction of meditation practice:
- jok gom - single pointed
- shar gom – review
- che gom – analytical
Modern distinction of meditation practice:
- Attentional
- Constructive
- De-constructive
Guided Sits
Guided Meditation: Tong Len
Guided Meditation: Breath
Guided Meditation: Four Immeasurable's Meditation
Guided Meditation: Open Awareness
Variation on TWIM practice, a 30 min guided sit and a 20 min discussion and instruction with Delson Armstrong
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Notes
What is Meditation:
A formal on-going practice of working on specific emotional and mental capacities for the purpose of greater states of awakening or greater states of well-being or both.
Practice Tips:
Preliminaries:
Formal Practice Tips:
Post-Meditation:
What is Mindfulness?
An optimal balance between attention and awareness imbued with equanimity
Moment to moment non-judgmental awareness. – John Kabat Zinn
Concentration power, sensory clarity, and equanimity working together. – Shinzen Young
Dispassionate non-evaluative monitoring of ongoing experience. - Unknown
An optimal interaction between attention and peripheral awareness. – John Yates
Differences Between Attention and Awareness
From The Mind Illuminated
Number of Objects
Awareness = Many objects
Attention = Limited objects
Mental Processing
Awareness = Minimal mental processing
Attention = Greater levels of mental processing
Contents
Awareness = Physical senses (percepts – the five senses)
Attention = Mind sense (concepts – thoughts, emotions, memories, etc)
A formal on-going practice of working on specific emotional and mental capacities for the purpose of greater states of awakening or greater states of well-being or both.
Practice Tips:
Preliminaries:
- Review – As you are heading to your meditation seat review what you will be working on today. Decide what you are working on in your meditation before you sit down.
- Sit – Refine posture (30 second)
- Relax – Enjoy yourself, feel the joy of having a few minutes of quiet (30 seconds)
- Breathe– Practice Nadi Shodhana, or another short simple breathing exercise you are familiar with. This could be as simple as 3 deep and slow breaths. (1-3 mins.)
- Set Motivation – Why am I sitting today? (20 seconds)
- Goals – What stage am I on and for todays sit what is a reasonable goal? (20 seconds)
- Expectations – Let go of expectations and remind yourself that the only bad meditation is the one you didn’t do. The practice itself is the destination. (20 seconds)
- Diligence – Resolve to practice diligently for the entire length of your sit. (20 seconds)
- Distractions – Do a life scan and identify big points of stress or potential distractions and resolve to try and set them aside and not engage them when they arise. 20 seconds – 1 minute)
- Posture – Review and adjust your posture and begin your formal practice
Formal Practice Tips:
- Daily – Everyday for between 3 – 24 mins. for the next three weeks.
- Regular – Try to practice at roughly the same time and in the same place everyday.
- Empty Stomach – At least one hour after a big meal.
- Eyes Relaxed – Closed or open and unfocused.
- Straight Back - Either in a chair or on the floor
- Equanimous – Let it be what it is not what you want it to be. Have an open heart.
- Gratitude – Be grateful towards yourself for making the effort.
Post-Meditation:
- Gratitude – Be grateful towards yourself for making the effort.
- Relax – Enjoy yourself, feel the joy of having had a few minutes of quiet (30 seconds)
- Dedicate – Dedicate your efforts to your own well being and the well being of others.
- Journal - You may want to try keeping a small simple meditation journal, noting what your working on (whats your object of meditation, what stage are you working on, etc) how long your sit was and the quality of your attention and awareness as well as the presence and or strength of dullness and agitation.
What is Mindfulness?
An optimal balance between attention and awareness imbued with equanimity
- Attention = focus, concentration power
- Awareness = scope, sensory clarity
- Equanimity = dispassionate non-evaluative monitoring
Moment to moment non-judgmental awareness. – John Kabat Zinn
Concentration power, sensory clarity, and equanimity working together. – Shinzen Young
Dispassionate non-evaluative monitoring of ongoing experience. - Unknown
An optimal interaction between attention and peripheral awareness. – John Yates
Differences Between Attention and Awareness
From The Mind Illuminated
Number of Objects
Awareness = Many objects
Attention = Limited objects
Mental Processing
Awareness = Minimal mental processing
Attention = Greater levels of mental processing
Contents
Awareness = Physical senses (percepts – the five senses)
Attention = Mind sense (concepts – thoughts, emotions, memories, etc)
Quotes and Poems
Listening Deep – by William Stafford
It came to me that a river is flowing
somewhere inside the ocean, a crystal
muscle of water flexing under
the salt; and in it, trapped for centuries,
fish from a purer stream are living
in their old ways, fresh and strong.
It came to me as I was breathing,
one in a crowd of people waiting
inside a convention listening to speeches
that whispered something hidden in language
to save us. I felt that Amazon tug
for a minute, before the salt came back.
It came to me that a river is flowing
somewhere inside the ocean, a crystal
muscle of water flexing under
the salt; and in it, trapped for centuries,
fish from a purer stream are living
in their old ways, fresh and strong.
It came to me as I was breathing,
one in a crowd of people waiting
inside a convention listening to speeches
that whispered something hidden in language
to save us. I felt that Amazon tug
for a minute, before the salt came back.
1-2 hour sample lecture layout
Thesis or the overarching idea youd like people to walk away with
Supporting Point #1 -
Examples/Stories
1.
2.
Relevance or take home point
Supporting Point #2 -
Examples/Stories
1.
2.
Relevance or take home point
Supporting Point #3 -
Examples/Stories
1.
2.
Relevance or take home point
Recap:
Thesis
Take home point #1
Take home point #2
Take home point #3
Supporting Point #1 -
Examples/Stories
1.
2.
Relevance or take home point
Supporting Point #2 -
Examples/Stories
1.
2.
Relevance or take home point
Supporting Point #3 -
Examples/Stories
1.
2.
Relevance or take home point
Recap:
Thesis
Take home point #1
Take home point #2
Take home point #3
Exploring Further
Recommended Teachers
Bhikkhu Bodhi - Theravadin Buddhist Scholar and Translator
https://www.baus.org/en/teaching/bhikkhu-bodhi/
Marcia Rose - Jhana Master, Embodied Practitoner
https://mountainhermitage.org/teacher/marcia-rose/
Gil Fronsdale - Theravadin and Mahayana Teacher, Very Down to Earth, Wonderful Talks
https://www.audiodharma.org/teacher/1/
Shaila Catherine- Jhana Master, kind of an awkward teacher for live classes but a wonderful author. Useful for those with a more dedicated practice.
https://shailacatherine.com
Delson Armstrong at Dhammasukkha
Tranquil Wisdom Insight Meditation (TWIM)
https://www.dhammasukha.org/beginner-lovingkindness
https://www.baus.org/en/teaching/bhikkhu-bodhi/
Marcia Rose - Jhana Master, Embodied Practitoner
https://mountainhermitage.org/teacher/marcia-rose/
Gil Fronsdale - Theravadin and Mahayana Teacher, Very Down to Earth, Wonderful Talks
https://www.audiodharma.org/teacher/1/
Shaila Catherine- Jhana Master, kind of an awkward teacher for live classes but a wonderful author. Useful for those with a more dedicated practice.
https://shailacatherine.com
Delson Armstrong at Dhammasukkha
Tranquil Wisdom Insight Meditation (TWIM)
https://www.dhammasukha.org/beginner-lovingkindness
Recommended Books
Books on Meditation
The Mind Illuminated - John Yates/Matthew Immergut
Shaila Catherine - Focused and Fearless
Alan Wallace - The Attention Revolution
Daniel Ingram - Mastering the core teachings of the Buddha
Reggie Ray - Touching Enlightenment: Finding Realization in the Body
Very Accessible Books on Buddhism and Buddhist Practice
Yongey Mingyur Rinpoche - In Love with the World
Robert Wright - Why Buddhism is True
Pema Chodrin -
- Comfortable with Uncertainty
- The places that scare you
- When things fall apart
Chogyam Trungpa
- Cutting through spiritual materialism
- The myth of freedom
General Good Reads on the Spiritual Life
Joanna Macy - Active Hope: How to face the mess were in without going crazy
Michaela Haas - Dakini Power: Twelve Extraordinary Women Shaping the Transmission of Tibetan Buddhism in the West
Roshi Joan Halifax - Standing at the Edge: Finding Freedom Where Fear and Courage Meet
Amy Schmidt - Dipa Ma: The Life and Legacy of a Buddhist Master
Ram Dass (ed.) - Miracle of Love: Stories About Neem Karoli Baba
The Mind Illuminated - John Yates/Matthew Immergut
Shaila Catherine - Focused and Fearless
Alan Wallace - The Attention Revolution
Daniel Ingram - Mastering the core teachings of the Buddha
Reggie Ray - Touching Enlightenment: Finding Realization in the Body
Very Accessible Books on Buddhism and Buddhist Practice
Yongey Mingyur Rinpoche - In Love with the World
Robert Wright - Why Buddhism is True
Pema Chodrin -
- Comfortable with Uncertainty
- The places that scare you
- When things fall apart
Chogyam Trungpa
- Cutting through spiritual materialism
- The myth of freedom
General Good Reads on the Spiritual Life
Joanna Macy - Active Hope: How to face the mess were in without going crazy
Michaela Haas - Dakini Power: Twelve Extraordinary Women Shaping the Transmission of Tibetan Buddhism in the West
Roshi Joan Halifax - Standing at the Edge: Finding Freedom Where Fear and Courage Meet
Amy Schmidt - Dipa Ma: The Life and Legacy of a Buddhist Master
Ram Dass (ed.) - Miracle of Love: Stories About Neem Karoli Baba