Mindfulness & compassion beginners weekend retreat

Mindfulness and compassion beginners retreat Kent and Sussex

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Mindfulness & Compassion Beginners Weekend Retreat (Friday 9th – Sunday 11th February 2018, Eastbourne, East-Sussex)

Nicole Perkins and Cesare Saguato are running a Mindfulness Retreat in February. The venue is Gayles, a beautiful retreat centre in outstanding countryside on the South Downs in the South East of England.

Nicole and Cesare trained to teach mindfulness with Bangor University and Oxford Mindfulness Centre respectively, and are both UK Network registered teachers who run 8-week courses, talks and workshops on mindfulness. Nicole is currently completing a research PhD in compassion at King’s College London and Cesare runs a private psychotherapy practice. They are delighted to come together to offer this retreat.

For more details visit www.cesaremindfultherapy.com  or email info@nicoleperkinsmindfulness.com

 

Meditation for better health: you are the answer

Meditation for better health, how to build a successful meditation practice.

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The evidence we highlight on these pages is generally of the empirical kind, contemporary scientific investigations, surveys and experimental research projects. This isn’t the only ‘proof’ to which we have access, but it is often what a significant part of our audience finds most compelling. Not that I see my role as to ‘compel’ or convince anyone to meditate, however discussions about the benefits of meditation or mindfulness can be supported by hard data. But over time personal experience has been more influential than sensationalized news headlines.

Meditation is one of the great human resources, it’s able to transcend a wide range of health and well-being problems, most people can engage with it, it’s easy to start, exists in multiple formats, crosses most cultural boundaries and once learned is a lifelong tool and support.

Stephen Gene Morris

Credible first hand accounts, traditional explanations and contemporary science have all been useful guides on my own path. Unfortunately they don’t deliver the motivation to carry on, this generally comes from within. In the early stages of my meditation development there were difficulties, the first few sessions felt OK but there was no real indication of the benefits that were going to unfold. Looking back I felt somewhat ambivalent, I was starting to get a sense of proportion but there was no sign of the great and positive changes to come. The support of my fellow meditators and meditation teacher were helpful at these early stages, but the commitment to practice had to come from me.

Building a long term meditation practice is filled with many obstacles, there are reasons why they occur and strategies to overcome them (these depend on what your practice is). But progress is always marked by your own determination to continue. The most important obstacles tend to be the first you encounter, typically when you start. Most beginners will have little to compare the experience of ‘sitting’ with. And so the initial discomforts and struggles with discursiveness tend to put many students off before they ever get going.

Unfortunately several of the people that I have taught to meditate didn’t persevere to the point where their health and wellbeing improved. I don’t have reliable records but I’d estimate the majority of people that meditate for ten consecutive weeks go on to develop a practice. They may not maintain it, but they have started on the path to meditation. Given that the evidence for the health benefits of meditation with,  anxiety, depression, and stress are now overwhelming, there’s little logical excuse not to start, and even less not to persevere. But scientific evidence doesn’t amount to much when pitted against the human ego. Traditional Buddhist meditation rests on the idea of avoiding the extremes and to not follow the whim of every transient thought. Without being able to push through the basic resistance1 and to discipline your mind, meditation cannot be successful.

Meditation is a method for self-transformation, the direction and depth of that transformation depends on the meditator. Overcoming obstacles is a natural part of the dynamic nature of self-transformation. If you decide you’d like to meditate consider that you are the solution to your own problems, the meditation method simply offers a context within which you make it happen.

 

Footnote

1 While most reliable forms of meditation are unlikely to create serious physical or psychological discomfort. If you experience any significant problems consult a qualified and experienced teacher. The resistance referred to in this article are issues linked to distraction, poor concentration and an unwillingness to ‘sit’.

Compassion and depression

Can compassion based training help with depression?

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Details of a new study involving second year medical students. Compassion training appeared to reduce feelings of depression and loneliness.

via Compassion Meditation and Depression

 

Spirituality leads to better health?

Is spirituality a factor in better health? If so does this have implications for meditation?

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In a recent article William Sears wrote about the health benefits of being on the spiritual path. He contends that religious belief  may be linked to a longer and happier life as well as good all round general health. The idea is probably supported by the experience of many traditional meditation teachers. This has generally been my own experience, people that commit to meditation in a Buddhist context seem to achieve an improvement in the quality of their lives; notwithstanding their spiritual goals.

There is a particular paradox at work here, improved conditions for oneself being linked to a lessening of the attention on oneself. Most people that I have meditated with appeared to have come to meditation to achieve a particular goal, typically linked to health and wellbeing. In this regard as I become more experienced, the less attention I pay to the reasons why someone wants to meditate. I would of course hesitate to teach meditation to someone who explicitly wanted to pursue a negative goal, this fortunately  has never happened. But the point is that an authentic meditation method is forgiving of a degree of selfishness.  Experience has taught me that an openness to the method is the key to reaping the health and wellbeing rewards of meditation practice.

So I would generally advise people who seek the benefits of meditation to simply practice. Agonizing over the authenticity of one’s own meditation is much less productive that just meditating. Clearly if someone is seeking to enter a spiritual path a degree of understanding is necessary. But if you simply want to feel better, most of your energy should be directed towards mind not ego.

Typically a meditation master discourages students from commenting on other people’s meditation achievements. This is useful in itself but it almost certainly helps to stop self examination, as well as as the critiquing of the people you might be meditating with. As a meditation scientist I’m inclined to think this is linked to the balancing of our intrinsic and extrinsic networks. However much more importantly it’s simple to test for yourself. Try to make a point of criticizing others less for a week, see if this has an effect on your own self criticism.

Meditation for health and wellbeing are positive goals to maintain, meditating for the health and wellbeing of yourself and others may be a more effective method.

 

Can mindfulness increase selfishness?

Is there a relationship between selfishness and mindfulness?

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A warning from the Royal College of Psychiatrists appeared in the  media over the last two weeks.  The College’s spirituality special interest group chair, Dr Alison Gray, has suggested that solitary mindfulness practice could lead to a tendency towards selfishness.

The idea that mindfulness or meditation could support the creation of negative emotions or increasing instability is a perfectly sensible observation to make. However it perhaps reveals how little western science really known about meditation. Two of the most important safeguards for traditional meditators are:

  1. Beginners are typically taught by a knowledgeable teacher
  2. Learning meditation usually takes place in an ethical framework

At one extreme, a knowledgeable teacher is someone who has meditated for thousands of hours, has accomplished the practice they teach and have many years of experience of teaching. As a starting point the student will be taught, for at least part of the time by the teacher able to offer guidance and training. If the student demonstrates a tendency to selfishness, or sentimentality the teacher will offer appropriate advice.

Secondly by meditating within an ethical framework students are given protection from a range of potential adverse reactions to working with mind, such as selfishness. Whilst traditional meditators are associated with compassion, this isn’t simply an aspirational aspect of practice, it’s also to keep the student rooted on a meaningful path. In fact there are some traditional methods for which a compassionate view is an essential per-requisite.

The idea that meditation is beneficial per se’ is at best naive’. There are accounts of mindfulness being taught to combat troops and executives working in banking and finance.  What is the likely effect of mindfulness in these situations?

However there is also a technical aspect to consider. I would expect that an excessive internal or external focus to lead to the development of neural networks to reflect this focus. I have known many selfless meditators who retained very high levels of compassion after extended periods meditating alone. I am satisfied that meditating alone in itself does not create selfishness.  I am minded to think that they key is in the motivation of the meditator. In a healthy adult meditator, the motivation behind the meditation practice is likely to be strengthened by the process of meditation. It is perhaps in this regard that experienced teachers  refer to compassion as a ‘protection’ to the meditator.

The only bad meditation is…

By definition the best meditation is the one that you do. Those you miss are unlikely to bring any benefit.

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Sleeping meditation?

Probably one of the oldest clichés in the meditators’ handbook but as true today as it ever was…

“The only bad meditation is the one you don’t do”

I should say at the outset, no personal criticism is intended, many meditators struggle with motivation even after many years of practice. People must be free to choose to meditate or not. However as a long standing meditator and teacher of meditation, the most common reason why people fail to achieve their meditation goals is a lack of perseverance. On occasion even the most motivated practitioner sustains their practice just by ‘pushing through’. I have heard highly regarded teachers say that meditation should always be a joyful experience. Whilst I’d generally agree with this, the joy is often more palpable at the end of meditation rather than the beginning. I can’t think that I have ever once regretted sitting on the cushion; but I have felt inertia, and apathy before I started. The point is… how do you create the meditation habit if not by meditating?

Like many useful maxims this saying can be understood on different levels. The outer understanding is that without effort, any skill or expertise is unlikely be accomplished. It is not intended to suggest that all meditation brings great benefit and that meditation will always be a sublime experience. Rather it stresses that meditation is a practice, an activity which improves through repetition. By lengthening the intervals between repetition the effectiveness of the practice is weakened, like most things in life.

There is a second level of understanding, that without overcoming distraction or laziness meditation will never be mastered. In one sense meditation is the practice of maintaining either focus or non engagement. The failure to meditate because of distraction can be thought of as the failure of the meditation practice itself.

Another point to consider,  particularly for experienced meditators, is the clinging to a sense of good or bad meditation or good or bad conditions to meditate. This is perhaps my  problem, a bad day at work, setbacks with my research, domestic disturbance and the conditions for meditation feel less than auspicious. However time and again it’s these difficult moments that meditation provides the greatest support with. And yet the ego still wants to negotiate, give it a miss today then meditate twice tomorrow or I am too tired, too stressed or too demotivated. And yet years of meditation have taught me that my practice is one of the few activities that increases my energy levels, lifts the spirit and provides the clarity to overcome my obstacles.

This is perhaps the challenge I’d offer to anyone who has meditated for more than a couple of months? If you  know that meditation helps you overcome obstacles why would you let obstacles stop you meditating? Clearly if you feel that meditation generally doesn’t give you any great benefit it would be pointless to continue. But if you (like most of us) actually feel that practice is useful why stop? Is it that there is something compelling on the TV, on your diner plate or on your mind?  Were these the very reasons why you came to meditation in the first place?

I’m not a great believer in resolutions, however it is the time of year when one can find the motivation to abandon activities that have proven to be meaningless and return to practices that have something meaningful to offer.

 

May all the beings have happiness and the causes of happiness.

How much does science know about meditation?

The idea that a meaningful understanding of meditation can be reached through scientific research alone is being challenged.

pexels-photo-610383.jpegvia How Much Does Science Know About Meditation?