Re: Brantley and meditation?

[Guest guest]

Hi Laurel - First, one of the six principles of ACT is "contact with the present." All the books I've read tie this to meditation in some fashion, some more formally than others. The Happiness Trap, Russ ,seems the least formal. gives lots of exercises that help you be "in contact with the present." He calls it "connection." I like to try as many of the methods as possible for two reasons: 1) I like variety and 2) I don't always have the time nor am I always in the place to formally sit. Formal sitting is very effective in calming my anxious mind but so are the exercises.

I recently read "The Joy of Living" by one of the leading "Western" Buddhists. It suggests some innovative meditation techniques.

That's the long answer. The short answer is yes - it is absolutely essential to getting the full benefit from ACT. In fact it might be the most important as if we can stay mindful of the present all the time most if not all our cares simply flash by. But .....

Try starting off slow and build up you "stamina" as you can. I started with five minutes a day and quickly was able to do ten. Sometimes I get to twenty. Don't expect anything special to happen. Be curious about how your mind works when you are meditating.

What has been your experience?

Bill

To: ACT_for_the_Public From: lagramitas@...Date: Mon, 6 Oct 2008 13:49:42 -0700Subject: Brantley and meditation?

Bill, do you meditate? I have off and on but want to develop a more regular formal mindfulness practice. The Brantley book always encourages me, but then I slack off ...

I'm curious if meditators here do it alone or as part of a mediation group or sangha.

Laurel

From: BILL CAMERON <wcameromsn>Subject: RE: Re: First MessageTo: act_for_the_public Date: Saturday, October 4, 2008, 6:26 PM

Other good books are: Calming Your Anxious Mind Brantley and The Mindfulness and Acceptance Workbook for Anxiety by Forsyth and Eifert Bill

To: ACT_for_the_ Public@yahoogrou ps.comFrom: joeallen1969@ yahoo.comDate: Sat, 4 Oct 2008 23:13:13 +0000Subject: [ACT_for_the_ Public] Re: First Message

Hi Josh,Welcome to the group. Another good book is "The Happiness Trap" by Dr Russ . I have both books and use both. Look forward to reading you posts. Cheers, Joe.>> > > This is my first message. Just wanted to say hello. Reading book 'Get Out of Your Mind and Into Your Life'.> > Josh>

[Guest guest]

I also have gotten benefit from Russ ' exercises, particularly the emotions one. I purchased the audio download and listen to that while sitting. I had success dissolving the knot in my stomach doing that. However, now I have a more diffused anxiety that is just as debilitating. Not quite as painful, though.I have a really hard time with being in the moment. I went through an 8 week class on mindfulness for depression based on Jon Kabatt-Zinn's program. That was good but I don't really get much serenity from it. Maybe I'm not doing it long enough.BruceHi Laurel - First, one of the six principles of ACT is "contact with the present." All the books I've read tie this to meditation in some fashion, some more formally than others.  The Happiness Trap, Russ ,seems the least formal. gives lots of exercises that help you be "in contact with the present." He calls it "connection." I like to try as many of the methods as possible for two reasons: 1) I like variety and 2) I don't always have the time nor am I always in the place to formally sit. Formal sitting is very effective in calming my anxious mind but so are the exercises. I recently read "The Joy of Living" by one of the leading "Western" Buddhists. It suggests some innovative meditation techniques. That's the long answer. The short answer is yes - it is absolutely essential to getting the full benefit from ACT. In fact it might be the most important as if we can stay mindful of the present all the time most if not all our cares simply flash by. But ..... Try starting off slow and build up you "stamina" as you can. I started with five minutes a day and quickly was able to do ten. Sometimes I get to twenty. Don't expect anything special to happen. Be curious about how your mind works when you are meditating.  What has been your experience? BillTo: ACT_for_the_Public From: lagramitasDate: Mon, 6 Oct 2008 13:49:42 -0700Subject: Brantley and meditation?Bill, do you meditate? I have off and on but want to develop a more regular formal mindfulness practice. The Brantley book always encourages me, but then I slack off ...  I'm curious if meditators here do it alone or as part of a mediation group or sangha. Laurel--- On Sat, 10/4/08, BILL CAMERON <wcameromsn> wrote:From: BILL CAMERON <wcameromsn>Subject: RE: Re: First MessageTo: act_for_the_public Date: Saturday, October 4, 2008, 6:26 PMOther good books are: Calming Your Anxious Mind Brantley and The Mindfulness and Acceptance Workbook for Anxiety by Forsyth and Eifert BillTo: ACT_for_the_ Public@yahoogrou ps.comFrom: joeallen1969@ yahoo.comDate: Sat, 4 Oct 2008 23:13:13 +0000Subject: [ACT_for_the_ Public] Re: First MessageHi Josh,Welcome to the group. Another good book is "The Happiness Trap" by Dr Russ . I have both books and use both. Look forward to reading you posts. Cheers, Joe.>> > > This is my first message. Just wanted to say hello. Reading  book 'Get Out of Your Mind and Into Your Life'.> > Josh>

[Guest guest]

I will read The Happiness Trap after I finish the other ACT workbook I'm doing. This list has sung its praises over and over.

I have been able to formally sit for 20-30 minutes on my own. But that was two years ago, and I haven't returned to that practice. For awhile I also went to a meditation group once a week that sat for 45 minutes. I've considered doing that again.

I appreciate ALL your suggestions, Bill. I realize that I've used meditation for an end instead of using meditation to simply stay mindful and be. I'm so beginner mind! :-)

Laurel

From: BILL CAMERON <wcameromsn (DOT) com>Subject: RE: [ACT_for_the_ Public] Re: First MessageTo: act_for_the_ public@yahoogrou ps.comDate: Saturday, October 4, 2008, 6:26 PM

Other good books are: Calming Your Anxious Mind Brantley and The Mindfulness and Acceptance Workbook for Anxiety by Forsyth and Eifert Bill

To: ACT_for_the_ Public@yahoogrou ps.comFrom: joeallen1969@ yahoo.comDate: Sat, 4 Oct 2008 23:13:13 +0000Subject: [ACT_for_the_ Public] Re: First Message

Hi Josh,Welcome to the group. Another good book is "The Happiness Trap" by Dr Russ . I have both books and use both. Look forward to reading you posts. Cheers, Joe.>> > > This is my first message. Just wanted to say hello. Reading book 'Get Out of Your Mind and Into Your Life'.> > Josh>

[Guest guest]

I like to meditate with a group as it makes it harder to stop and go on to something. Plus there is something very calming about being in a room full of people with almost perfect silence. But I think it's more important to "meditate" whenever you need to, I.e. notice that your mind has wandered and bring yourself back to the present. 45 minutes seems like an eternity to me. Congratulations for being able to do it.

Generally, I think we make ACT too hard and over think it - brute force acceptance, brute force defusion, ... Everything has to be done lightly.

Bill

[ACT_for_the_ Public] Re: First Message

Hi Josh,Welcome to the group. Another good book is "The Happiness Trap" by Dr Russ . I have both books and use both. Look forward to reading you posts. Cheers, Joe.>> > > This is my first message. Just wanted to say hello. Reading book 'Get Out of Your Mind and Into Your Life'.> > Josh>

[Guest guest]

Lightly. Yes. I have the curse of overthinking. :-)

I'm at the public library using a computer, surrounded by many others using computers. It's mostly quiet. I like this experience. It's kind of meditative.

L.

I

From: BILL CAMERON <wcameromsn (DOT) com>Subject: RE: [ACT_for_the_ Public] Re: First MessageTo: act_for_the_ public@yahoogrou ps.comDate: Saturday, October 4, 2008, 6:26 PM

Other good books are: Calming Your Anxious Mind Brantley and The Mindfulness and Acceptance Workbook for Anxiety by Forsyth and Eifert Bill

To: ACT_for_the_ Public@yahoogrou ps.comFrom: joeallen1969@ yahoo.comDate: Sat, 4 Oct 2008 23:13:13 +0000Subject: [ACT_for_the_ Public] Re: First Message

Hi Josh,Welcome to the group. Another good book is "The Happiness Trap" by Dr Russ . I have both books and use both. Look forward to reading you posts. Cheers, Joe.>> > > This is my first message. Just wanted to say hello. Reading book 'Get Out of Your Mind and Into Your Life'.> > Josh>

[Guest guest]

HI Bruce,

I think I might know what you mean by that. I have also done an 8 week

MBCT mindfulness for depression. I did manage to do the 45 minutes

homework each day (mostly - with my own deviation as there was one

exercise which I really disagreed with so I skipped that and did

something else instead for 20 mins) but as soon as the course finished

I went back to just doing 10 minutes. NOw however, I dont do any

formal practise at all, just keep thinking I should. Having done the

course though, it has entirely put me off doing a body scan.

I suspect if youre looking for serenity or relaxation of some sort,

then its not going to happen. Its not about that, its more about

exploring what is there, and letting it be there. Others may (and seem

to!) get all kinds of other stuff. I think thats why I am put off

doing a body scan, because the emphasis seems to be around some sort

of pleasant relaxation type experience. WHich for me it isnt.

So I would say no, its not about the length of time you do it for, I

think its more about trying to cultivate an attitude. Whats there is

there, and the breath is always there. But I'm not really an

experienced meditator.

good luck

j

>

> I also have gotten benefit from Russ ' exercises, particularly

> the emotions one. I purchased the audio download and listen to that

> while sitting. I had success dissolving the knot in my stomach doing

> that. However, now I have a more diffused anxiety that is just as

> debilitating. Not quite as painful, though.

>

> I have a really hard time with being in the moment. I went through an

> 8 week class on mindfulness for depression based on Jon Kabatt-Zinn's

> program. That was good but I don't really get much serenity from it.

> Maybe I'm not doing it long enough.

>

> Bruce

>