Coping with Emotions through

Mindfulness in Daily Living

Barbara Yen
Buddhist Gem Fellowship
27 Sept 2008
 Four Foundations of Mindfulness
Buddha taught the 4 Foundations of
Mindfulness: (Satipatthaana Sutta)
For persons purification & Enlightenment
To overcome physical & mental pain &
defilements
One exercises full awareness by being
aware of feelings, thoughts & perceptions
as they arise, persist & disappear."
(Samyutta Nikaya 47.35)
We must continuously observe our mind,
body, feelings & dhammas (natural
phenomena) & how they work
Mind is the forerunner of all things
 Definition
What is Mindfulness?
(Ven. Thich Nhat Hanh)
Mindfulness is the energy of being aware
& awake to the present moment
To be mindful is to be truly alive & awake
Our body & mind are in harmony in every
moment of our daily activities in thoughts,
speech & action
(Ven. U Tejaniya)
Mindfulness meditation is mind work, a
process of the mind
It is watching ourselves all the time,
everywhere, in all activities
(Dr. Jon Kabat-Zin)
Mindfulness is a way of being more
deeply present to your body, thoughts
& emotions
Learning to work with what is already
here in a less reactive, less judgmental
manner
Mindfulness helps us move into deeper
levels of awareness so that we can
experience richness of life, moment by
moment
Gives person greater sense of control
More effective coping with stressful
situations
Western medicine now recognises it as
a powerful tool for dealing with stress,
illness & many other medical &
psychological conditions
(Eckhart Tolle)
It is about freeing oneself from habitual
states of greed, hatred & delusion & ends
in freedom from suffering-nibbana
Benefits of Meditation in our Daily Life
Thinking causes tremendous mental energy
to be burnt up; more than 80% of it is mental
energy
By using meditation to reduce discursive or
verbal thinking, we can conserve mental
energy & feel more energised (Ven. Aggacitta)
Meditation helps us:
Releases stress & tension in our body & attain
greater peace of mind
Be aware of what we say, how we do things
& what we think about
Be aware of our feelings like anger, fear,
happiness
 Detach from minor irritations & issues
before they become large ones
Deal with our problems with calmness
Gain control over ourselves that we can
reflect on facts & circumstances & decide
wisely

Mindfulness Meditation
It can be achieved through the following
meditation practices:
1. Sitting
2. Walking
3. Standing
4. Lying Down
5. Mindfulness in Daily Life
Breathing as an Object of Meditation
Breath is our main food we breathe about
22,000 times a day
1st stage of meditation is to relax, stop
distractions & make our mind clear
We feel the flow of air coming in & going out
of our nose. We feel our abdomen rise & fall

(Thich N.H)
Our breathing is always with us like a
faithful friend
Whenever we feel carried away by an
emotion or worries, we can return to our
breathing to collect & anchor our mind
We feel how light & natural, how calm
& peaceful our breathing can be without
controlling it
We feel the breath as it actually is. It
may be long or short, deep or shallow
With our awareness, it will naturally
become slower & deeper
Conscious breathing is key to uniting
body & mind, bringing the energy of
mindfulness into each moment of our life
We stop talking or moving & breathe
We do it naturally, joyfully & be free
We're not thinking of yesterday's
inhalation & yesterday's exhalation
We are with it now
Things To Help Us Remember To Breathe
Objects eg. a traffic light, trees, stars
Sounds of bell, wind-chime, clock,
telephone, car horn, temple gong, azan,
babys laughter/cries, someone singing
Sticker on our hand-phone, computer,
telephone, bath-room mirror, steps of
stair-case, TV, car door, play-station,
book
1. Sitting Meditation
This serves to calm the mind
Duration of sitting is not so important
(U Tejaniya)
Choose a quiet place
Sit up straight in comfortable position,
either on floor or chair, preferably do not
lean to prevent you from being sluggish or
sleepy
You do not have to assume the lotus/cross-
legged position
A good way to begin is to chant to cultivate
altruistic intentions to self & others
(Ven. Thubten Chodron)
Then close your eyes & return to your
breath
Time & duration of sitting depends on your
schedule. 20 mins. before you start the day,
20 mins. at end of day or any opportunity in
the day, can do wonders & can remain with
us for the rest of the day
Watch whatever the mind is aware of,
whatever is happening
(Thich N.H)
Sitting meditation is like returning home
It is practice of giving our full attention
& care to our self
Like peaceful image of Buddha statue,
we too can radiate peace & stability
We bring our full attention to what is within
& around us
We let our mind become spacious, our
heart soft & kind
It is very healing. We can just be with what
is within us - pain, anger, irritation, joy,
love without being carried away by it
Let it come, let it stay, then let it go
No need to push, oppress or pretend our
thoughts are not there
Observe the thoughts & images of our mind
with an accepting & loving eye
We are free to be still & calm despite the
storms that might arise in us
2. Walking Meditation
(Thich N.H)
Whenever & wherever we walk, we can
practice meditation
This means we know we are walking
Walk at natural pace, without hurry & feel our
steps get lighter
We are present with each step & enjoy every
step we make
We are alive & healthy & capable of walking in
peace, with freedom & solidity
Each step is nourishing & healing. We can
imprint our gratitude & our love on the earth
I have arrived, I am home in the here & in
the now. We arrive home with each step
See how vast life is, listen to the birds.
The feet can walk on the Earth as if they
were kissing her. When I walk, my heart is
at peace, my feet embrace the Earth & my
eyes embrace the sky.
If thoughts come, just be aware of them
& get back to your walk
(U Tejaniya)
You can watch what mind is paying
attention to or just have an overall feel of
sensations of whole body walking
As a beginner, do not look around you until
you have develop ability to be aware of
seeing as you may be distracted
3. Standing Meditation
Every moment can be a meditation practice
eg. standing in a queue, gazing at Bodhi
tree or moon, talking, waiting for someone
(Aggacitta)
It is good to ask yourself, every now &
then, "Where is my mind? If it is not with
5 senses - seeing, hearing, smelling,
tasting & touching - then it is thinking
Keep checking for tensions
4. Lying Down Meditation
A good way to relax if other methods fail
or if you become tensed easily
Helps you practice awareness in every
posture
May start with simple yoga exercises
(Ven. Punnaji)
If you fall asleep, you may need the rest
after all. Be kind to yourself
(Ven. Ajahn Brahmavamso,
http://www.bswa.org.au)
Once you are refreshed, you can try
any of the above methods again
5. Mindfulness in Daily Life Meditation
(Thich N.H)
Be present & at one with those around
you & with what you are doing
Our appointment with life is now. By
not being present we will miss our
appointment with life
We treat each of our activities as an
opportunity for being aware:
Walking, we should be aware that we
are walking;
Breathing, we should be aware of our
breathing
We bring our body & mind into harmony
while we are eating, driving, bathing,
working, talking, gardening, playing with
children or pets, engaging in mothering &
house-holding or using the bathroom
Singing Songs of Mindfulness
Ways To Help Develop Mindfulness
(U Tejaniya)
Try to watch yourself from time you get
up until you go to bed
No need to slow down unnaturally. You
just want to see things as they are
Do not need to focus, make forced effort,
penetrate or concentrate as it uses
excessive energy & tires the person
Ask yourself now & again, What is the
mind doing? Thinking? Thinking about
what? Being aware? Aware of what?
Try to feel what mood the mind is in eg.
relaxed, agitated
Then observe obvious sensations on any
part of your body eg. tense muscles &
bring mind to present moment
If you are not sure what to observe,
always return to your primary object,
eg. your breath
You do not have to stay with that object
all the time
Minds attention can move to other objects
eg. sensations, hearing, even wandering
mind as long as you are aware that the
mind is aware of these new objects
It is good if its aware of several objects
at same time eg. washing hands
When there are thoughts ask, Are they
wholesome, skilful, beneficial, appropriate,
necessary; does it bring happiness &
goodwill to me & others?
Need to watch thinking without getting involved
Does not matter how many times mind
wanders off or you are annoyed, as long as
you become aware of it
Whenever you notice you have not been
mindful, bring it back to the present moment
Continuity of mindfulness helps you build
momentum
This will help develop insight & wisdom
Tools you need to be Aware Intelligently
Right knowledge & understanding of practice
Right attitude
Right effort or motivation
Right practice to be aware in relaxed way
Right thinking, reflection or inquiry
 Using Mindfulness In Daily
Activities To Cope With Emotions
What is Emotions?
Any strong feeling eg. joy, anger
Latin word emovere to disturb
(Jon Kabat-Zinn)
Mindfulness-Based Stress Reduction Sessions
The mind can be tricky & exaggerate small
problems into seemingly large &
unconquerable problems
(U Tejaniya)
Emotions are natural phenomena. They are
not your emotions; everybody experiences
them
Thought is our primary cause, emotion is only
the after effects
 Coping with Emotions
(Aggacitta)
Our behaviour patterns are products of
past conditioning
You can be aware of many layers of
conditioning that cause thoughts &
emotions to arise
Like robots we automatically react to
situations according to such conditioned
ways
Sometimes such conditioning can be the
root of certain bad habits
We can see the root causes of problems
such as inhibitions, phobias & grudges
By seeing the conditioning that brings
about such negativity, we can overcome
them
You loosen your "sub-conscious"
attachment to the illusory ego
The less attached you are to the ego,
the greater will be your clarity of mind
in responding to emotions
(Thich N.H)
We should recognize our feelings,
thoughts & ideas but never judge
them because they are us
You will not be lost in your worries or
anxieties about future or caught by
suffering of past.
When we encounter difficult situations, we
tend to regard the situation itself as our
problem, but in reality whatever problems
we experience come from the mind
If we respond to difficult situations with
positive or peaceful mind they would not
be problems for us
We might even regard them as challenges,
our teachers or opportunities for growth &
development
Problems arise only if we respond to
difficulties with a negative state of mind
If we want to be free from problems, we
must transform our mind
(U Tejaniya)
In dealing with an emotion, do not force
yourself to observe it
It is not a fight. Its a learning opportunity
When a thought eg jealousy keeps
growing no matter how hard you try to
observe, you are getting involved
When this happens, stop looking at the
thought & try to watch feelings &
sensations
If it fails, turn to neutral or pleasant
objects eg. breath
This will skillfully distract the mind or
reduce thinking
All thoughts you identify will fuel your
emotions
You are not observing it to lessen or let it go
Objective is to know what the emotion feels
like, what you are thinking when you have
this emotion, understand its nature & the
minds behaviour
You observe your mental reactions to
understand connection between your
reactions & perceptions of the physical
sensations
Ask How does my reaction make me feel?
What thoughts are in my mind? How does
what I think affect the way I feel? How does
what I feel affect the way I think? What is
the attitude behind the thoughts? How does
any of these change the way I perceive
jealousy?
Any resistance to the emotion will feed it
Do not completely ignore them. Take a look
at them now & then
If you are no longer involved in the story,
emotion will subside
Strongest message comes from one's own
body, not one's history (Tara Brach)
When this happens, you will be able to
look at inter-relationships between
thoughts, feelings, sensations &
perceptions
You will be more skilful to handle
emotions in future
Using Mindfulness To Deal With Anger
(Thich N.H)
Buddha: Anger arises when we fail to
reflect critically or do not have yoniso
manasikara (reflective thinking in
understanding cause & effect)
I am determined to take care of the energy
of anger when it arises & to recognise &
transform the seeds of anger that lie deep
in my consciousness
When anger comes up, I am determined not
to do or say anything, but to practise mindful
breathing or mindful walking; acknowledge,
embrace & look deeply into my anger
I will learn to look with the eyes of
compassion on those I think are the cause
of my anger, accept them & forgive them
Sometimes we find that we can feel negative
about someone just by seeing person's face!
Instead of focusing on other people, learn
to be mindful of our own feelings
Observe how our frustration arises
Is it by seeing something or someone you
don't like?
Vipassana helps to prevent us from falling
mindlessly into usual traps
If we are able to observe seeing, hearing
& feeling as an "experience" that comes &
goes & are able to dissociate ourselves
from the "I" & "they", anger will have no
place to hold on to
 Ways To Achieve Positive Emotions
Watch it as it arises & fades away in your mind &
you will find that you have more control over what
you say & do to others
(Buddha)
Great way to be positive & reduce stress & negative
thoughts is to practice 4 Brahma Viharas
Be aware of defilements eg. ill will, greed, hatred &
delusion arising in our daily life
Need to be aware of 5 Aggregates (body, feelings,
perceptions, mind formations & consciousness),
its interconnectedness, changing nature of self &
outside world
It shows us that there is nothing out there to get,
nothing to be angry about, nothing to fear as all
these are illusions arising from fractured
perceptions of reality. If we can step back & observe
it as passing sensation with "detached" attitude &
observe what's going on in non-judgmental fashion,
then we are practicing Vipassana (Danai
Chanchaochai)
 Conclusion
Meditation is an intimate way of being with
life. Comes from our inner self & instincts
Its our body's built-in ability to heal & tune
itself for action
If we want to change what is happening
outside of us, we must change within us ie.
our thoughts, attitudes
(Ven. Nyanaponika)
So wherever you are, whatever you're doing,
whenever you can: be present, be clear, be
energised! (Aggacitta)
"The secret of health for both mind & body
is not to mourn for the past, worry about the
future, or anticipate troubles...but to live in
the present moment wisely & earnestly."
(The Buddha)
http://bgf.buddhism.org
 Activity
1. Breathing Meditation
Songs of Mindfulness (Thich N.H)

Happiness Is Here And Now

Happiness is here and now
I have dropped my worries
Nowhere to go, nothing to do,
No longer in a hurry.

Happiness is here and now

I have dropped my worries
Somewhere to go, something to do,
Im not in a hurry.
 2. Island Within Myself

Breathing in I go back to the island

within myself
There are beautiful trees within the
island
There are clear streams of water,
there are birds,
Sunshine and fresh air,
Breathing out I feel safe.
I enjoy going back to my island.
3. Breathing In, Breathing Out
Breathing in, breathing out, (2x)
I am blooming like a flower,
I am fresh like a dew,
I am solid like a mountain,
I am firm like the earth,
I am free.
Breathing In, Breathing Out, (2x)
I am water reflecting
What is real, what is true,
And I feel there is space,
Deep inside for me,
I am free, I am free, I am free.
http://www.plumvillage.org/
2. Standing Meditation
You are your favourite tree (Jeff Oliver)

3. Mealtime Meditation
Do not eat in a hurry. Be aware &
experience the sensations smell, sight,
taste, mental states - likes & dislikes
(U Tejaniya)
http://sayadawutejaniya.org/
shweoomindskt@gmail.com

This food is the gift of the whole universe

- earth, sky & loving hands. Let us enjoy
it thankfully & vow to offer understanding
& love to all beings (Thich N.H)
Eating raisins (Thubten Chodron)
Exercise 1: Standing Meditation &
Mindfulness in Breathing
Class please stand up. Now close your eyes.
Stand tall & pretend you are your favourite
tree. This tree is on the beach. You can hear
the gentle sound of the waves. Spread out your
hands so that your wide branches reach the
sky.
At the sound of the bell, breathe in, breathe
out. Smell the salt in the air. Let your leaves
receive the fresh air & catch the gentle rain
that falls. Sway your hands & feel the breeze
that brushes against your cheeks. Hear the
birds that get shelter on your arms. As the
night falls, hear their quiet breaths as they
nestle close to you.
As you rest, you breathe in & breathe out
Then morning breaks & you can feel the
suns rays warming your trunk. Shake
your hands so that the dew drops fall to
the ground. Stamp your feet & feel the
earth on your feet.
You breathe in & breathe out, breathe in &
breathe out. You clear your mind to free it
from mental pain, to make it peaceful &
calm. Everything you feel, see, hear, touch
& smell will change & you can see it
disappear. If you feel sad, just note that
you are feeling sad, knowing that in a
while, it will pass. Breathe in & breathe
out.
Exercise 2: Mindfulness in Daily Living
Eating
You are given a raisin each. Please do not eat it yet.
Hold it in the palm of your hand. Breathe in & breathe
out. Look at its golden colour, see the sunshine in it,
the rain & the soil that have made it this way. See
how small it is. Feel it. Its all wrinkled up. Smell it.
Does it have any smell? Now slowly put it into your
mouth. Close your eyes. Do not bite at it yet. With
your tongue, feel its rough surface, its wrinkled parts.
Does it give you any taste? Move it round your
mouth. Now bite it, then slowly chew it. Let your
saliva mix with the fruit. Let your tongue feel the
meshed pulp. How does it taste like now? Feel the
sweetness in your mouth. Let you tongue direct it to
your throat. Feel how you swallow the pulp & the
juice. Feel it slowly go down your throat until every
bit is gone. You breathe in & breathe out, breathe in &
breathe out. Now slowly open your eyes.
 Research Findings
Summary of Research Findings from Mind/Body
Medical Institute, Harvard Medical School:
1. Chronic pain patients reduce their physician visits
by 36%. Clinical Journal of Pain, Vol. 2, pg. 305-310,
1991
2. Approximately 50% reduction in visits to a HMO
after a relaxation-response based intervention which
resulted in significant cost savings
Behavioral Medicine, Vol. 16, pg. 165-173, 1990
3. 80% hypertensive patients have lowered BP &
decreased medications, 16% were able to discontinue
all medications. These results lasted at least 3 years
Journal of Cardiopulmonary Rehabilitation, Vol. 9, pg.
316-324, 1989
4. Open heart surgery patients have fewer post-
operative complications
Behavioral Medicine, Vol. 5, pg. 111-117, 1989
5. 100% of insomnia patients reported improved
sleep & 91% either eliminated or reduced sleeping
medication use
American Journal of Medicine, Vol. 100, pg. 212-
216, 1996
6. Infertile women have 42% conception rate, a
38% take-home baby rate & decreased levels of
depression, anxiety & anger
Journal of American Medical Women's Association,
Vol. 54, pg. 196-8, 1999
7. Women with severe PMS had 57% reduction in
physical & psychological symptoms
Obstetrics & Gynecology, Vol. 75, pg. 649-655,
April, 1990
8. High school students exposed to a relaxation
response-based curriculum had significantly
increased their self-esteem
Journal of Research & Development in Education, Vol.
27, pg. 226-231, 1994
9. Inner city middle school students improved
grade score, work habits & cooperation &
decreased absences
Journal of Research & Development in Education, Vol.
33, pg. 156-165, Spring 2000

Other Research Findings:

Greater Orderliness of Brain Functioning
EEG coherence increases between & within cerebral
hemispheres. Psychosomatic Medicine 46: 267-276,
1984
Broader Comprehension & Improved Ability to
Focus
Greater ability to assimilate & structure experiences,
greater organization of mind & cognitive clarity,
improved memory, greater creative expression,
stable internal frame of reference & greater field
independence. Perceptual Motor Skills 39: 1031-
1034, 1974, and 62: 731-738, 1986
 Increased Creativity
Torrance Test of Creative Thinking was used to
measure figural & verbal creativity. Journal of
Creative Behavior, 13: 169-190, 1979 & Dissertations
Abstracts International, 38: 3372-3373, 1978
Deeper Level of Relaxation
American Psychologist, 42: 879-881, 1987
Improved Perception and Memory
Study on college students. Memory & Cognition,
10: 207-215, 1982
Development of Intelligence
University students increased significantly in IQ
over 2 year period
Personality & Individual Differences, 12:1105-1116,
1991; Perceptual & Motor Skills, 62: 731-738, 1986
Natural Change in Breathing
Breath rate fell from 14 breaths per min. to about
11 breaths per min., indicating meditation produces a
state of rest & relaxation. American Journal of
Physiology, 22: 795-799, 1971
 Decrease in Stress Hormone
Plasma cortisol decreased
Hormones & Behavior, 10: 54-60, 1978
Lower Blood Pressure
Studies of elderly African American & elderly at
Harvard found BP improvement over 3 mths.
Journal of Personality & Social Psychology, 57:
950-964, 1989
Reversal of Aging Process
Meditators with more than 5 years practice were
physiologically 12 years younger than their
chronological age as measured by reduction of
BP, better hearing & vision. Short-term meditators
were physiologically 5 years younger. The study
controlled for effects of diet & exercise
International Journal of Neuroscience, 16:
53-58, 1982
 Reduced Need for Medical Care
Study of health insurance statistics on over 2,000
practitioners over 5 year period found they had less
than half the hospitalization than other groups, had
fewer incidents of illness in 17 medical categories,
87% less hospitalization for heart disease & 55%
less for cancer, more than 50% fewer doctor visits
Psychosomatic Medicine, 49: 493-507, 1987
Cholesterol Decrease
A longitudinal study showed that cholesterol levels
decreased in hyper-cholsteolemic patients
Journal of Human Stress, 5: 24-27, 1979
Increased Self-Actualization
Self-actualization refers to realizing more of one's
inner potential.
Journal of Social Behavior & Personality, 6: 189-248,
1991
 Increased Strength of Self-Concept
In 1 mth. of meditation, subjects experienced
improved self-concept & perceived their actual self
as significantly closer to their ideal self
Journal of Psychology, 4: 206-218, 1976
Decreased Cigarette, Alcohol & Drug Use
Analysis of 198 independent treatment outcomes
found that meditation produced a larger reduction
in tobacco, alcohol & illicit drug use than either
standard substance abuse treatments. Total
abstinence from these substances ranged from
50% to 89% over 18-22 mths. Alcoholism Treatment
Quarterly, 11: 13-87; International Journal of the
Addictions, 26: 293-325, 1991
Increased Productivity
Subjects showed significant improvements in job
performance & satisfaction, desire to change jobs
decreased. People at every level of organization
benefited from practicing meditation. Academy of
Management Journal, 17: 362-368, 1974
 Improved Relations at Work
Improvements in relations with supervisors & co-
workers after 11 mth. practice, felt less anxiety
about promotion, fellow employees saw them as
moving ahead quickly Academy of
Management Journal, 17: 362-368, 1974
Increased Relaxation & Decreased Stress
3 mth. study of managers & employees in a Fortune
100 manufacturing company (Puritan-Bennett
Corporation) showed that they have more relaxed
physiological functioning, greater reduction in
anxiety & reduced tension on the job. Anxiety, Stress
& Coping International Journal, 6: 245-262, 1993
Improved Health & More Positive Health Habits
In 2 companies, managers & employees improved
significantly in physical & mental health & vitality,
& reductions in health problems eg. headaches &
backaches, improved quality of sleep & reduction in
use of hard liquor & cigarettes Anxiety, Stress &
Coping International Journal, 6: 245-262, 1993
TQ