About Jon Kabat-Zinn

Jon Kabat-Zinn is Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He teaches mindfulness meditation as a technique to help people cope with stress, anxiety, pain and illness.

His life work has been largely dedicated to bringing mindfulness into the mainstream of medicine and society. Kabat-Zinn is the author or co-author of scientific papers on mindfulness and its clinical applications. He has written two bestselling books: Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Delta, 1991), and Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (Hyperion, 1994). He co-authored with Myla Kabat-Zinn Everyday Blessings: The Inner Work of Mindful Parenting, (Hyperion, 1997). Other books include Coming to Our Senses (Hyperion, 2005) and his most recent book The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness, co-authored with J. Mark G. Williams, John D. Teasdale and Zindel V. Segal (Guilford, 2007).audiobooks in stock

Kabat-Zinn is the founder and former Executive Director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He is also the founder (1979) and former director of its renowned Stress Reduction Clinic and Professor of Medicine emeritus at the University of Massachusetts Medical School.

Kabat-Zinn received his Ph.D. in molecular biology in 1971 from MIT where he studied under Salvador Luria, Nobel Laureate in Medicine. Kabat-Zinn has made significant contributions to modern health care with his research which focused on mind/body interactions for healing, and on various clinical applications of mindfulness meditation training for people with chronic pain and/or stress-related disorders. Kabat-Zinn began teaching the Mindfulness-Based Stress Reduction (MBSR) at the Stress Reduction Clinic in 1979. MBSR is an eight week course which combines meditation and Hatha yoga to help patients cope with stress, pain, and illness by using moment-to-moment awareness. Such mindfulness helps participants use their inner resources to achieve good health and well being. Kabat-Zinn and colleagues have studied the effects of practicing moment-to-moment awareness on the brain, and how it processes emotions, particularly under stress, and on the immune system.

In 1993, Jon Kabat-Zinn’s work in the Stress Reduction Clinic was featured in Bill Moyers' PBS Special, Healing and the Mind and in the book by Moyers of the same title. Kabat-Zinn and his colleagues published a research paper demonstrating in a small clinical trial, a four-fold effect of the mind on the rate of skin clearing in patients with psoriasis undergoing ultraviolet light therapy: [Kabat-Zinn et al, Psychosomatic Medicine 60:625-623 (1998)]. A more recent paper [Davidson, Kabat-Zinn, et al. Psychosomatic Medicine 65: 564-570 (2003)] shows positive changes in brain activity, emotional processing under stress, and immune function in people taking an MBSR course in a corporate work setting in a randomized clinical trial.

He conducts annual mindfulness retreats for business leaders and innovators, and with his colleagues at the Center For Mindfulness, conducts training retreats for health professionals in MBSR. Over 200 medical centers and clinics nationwide and abroad now use the MBSR model.

He is a board member of the Mind and Life Institute, a group that organizes dialogues between the Dalai Lama and Western scientists to promote deeper understanding of different ways of knowing and probing the nature of mind, emotions, and reality.

 

Meditation

Meditation is a mental discipline by which one attempts to get beyond the reflexive, "thinking" mind into a deeper state of relaxation or awareness. Meditation often involves turning attention to a single point of reference. It is recognized as a component of many religions, and has been practiced since antiquity. It is also practiced outside religious traditions. Different meditative disciplines encompass a wide range of spiritual and/or psychophysical practices which may emphasize different goals—from achievement of a higher state of consciousness, to greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind. The word meditation originally comes from the Indo-European root med-, meaning "to measure." From the root med- are also derived the English words mete, medicine, modest, and moderate. It entered English as meditation through the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning "contemplation."

Eastern meditation techniques have been adapted and increasingly practiced in Western culture. Meditation has been defined as: "self regulation of attention, in the service of self-inquiry, in the here and now." The various techniques of meditation can be classified according to their focus. Some focus on the field or background perception and experience, referred to by some as "mindfulness"; others focus on a preselected specific object, and are called "concentrative" meditation. There are also techniques that shift between the field and the object. In mindfulness meditation, the meditator sits comfortably and silently, centering attention by focusing awareness on an object or process . The meditator is usually encouraged to maintain an open focus:

To meditate, we need to understand two factors: evaluate the intricacies of the mind (how the mind works) and become familiar with awareness. Once we know how a thought is formulated, what triggers thoughts, what are the conditions in which mind is prone to generate thoughts, only then can we take a leap beyond the cobweb of thoughts and experience the ever-flowing bliss. To understand all this, we need to cultivate and nurture attentiveness, alertness, vigilance and have a sharp microscopic vision. ... shifting freely from one perception to the next clear your mind of all that bothers you no thoughts that can distract you from reality or your personal being... No thought, image or sensation is considered an intrusion. The meditator, with a 'no effort' attitude, is asked to remain in the here and now. Using the focus as an 'anchor'... brings the subject constantly back to the present, avoiding cognitive analysis or fantasy regarding the contents of awareness, and increasing tolerance and relaxation of secondary thought processes. Concentration meditation is used in many religions and spiritual practices. Whereas in mindfulness meditation there is an open focus, in concentration meditation the meditator holds attention on a particular object (e.g., a repetitive prayer) while minimizing distractions; bringing the mind back to concentrate on the chosen object.

Meditation can be practiced while walking or doing simple repetitive tasks. Walking meditation involves taking step after step, being aware of the movement, the gentleness, and the grace of the human body. Walking meditation helps break down habitual automatic mental categories, "thus regaining the primary nature of perceptions and events, focusing attention on the process while disregarding its purpose or final outcome." In a form of meditation using visualization, such as Chinese Qi Gong, the practitioner concentrates on flows of energy (Qi) in the body, starting in the abdomen and then circulating through the body, until dispersed.Some meditative traditions, such as yoga or tantra, are common to several religions or occur outside religious contexts.Evidence of the origins of meditation extends back to a time before recorded history. Archaeologists tell us the practice may have existed among the first Indian civilizations. Indian scriptures dating back 2500-3000 years describe meditation techniques.[citation needed] From its ancient beginnings and over thousands of years, meditation has developed into a structured practice used today by millions of people worldwide of differing nationalities and religious beliefs

There are several types of meditation in Hinduism. Amongst these types are:

* Jnana Yoga.
* Raja Yoga as outlined by Patanjali, which describes eight "limbs" of spiritual practices, half of which might be classified as meditation. Underlying them is the assumption that a yogi should still the fluctuations of his or her mind: Yoga cittavrrti nirodha.
* Surat shabd yoga, or "sound and light meditation"
* Japa Yoga, in which a mantra is repeated aloud or silently
* Bhakti Yoga, the yoga of love and devotion, in which the seeker is focused on an object of devotion, eg Krishna
* Hatha Yoga, in which postures and meditations are aimed at raising the spiritual energy, known as Kundalini, which rises through energy centres known as chakras

The objective of meditation is to reach a calm state of mind. Vyasa, in his commentaries on Patanjali's Yoga Sutras, described five chitta bhumis (states of mind): Ksipta, Mudha, Viksipta, Ekagra and Nirodha[9]. The first three are considered hindrances. The last two are considered yoga.

* Ksipta defines a very agitated mind, unable to think, listen or remain quiet. It is jumping from one thought to another.
* In Mudha no information seems to reach the brain; the person is absentminded.
* Viksipta is a higher state where the mind receives information but is not able to process it. It moves from one thought to another, in a confused inner speech.
* Ekagra is the state of a calm mind but not asleep. The person is focused and can pay attention.
* Lastly Nirodha, when the mind is not disturbed by erratic thoughts, it is completely focused, as when you are meditating or totally centered in what you are doing.

The ultimate end of meditation according to Patanjali is the destruction of primal ignorance (avidya) and the realization of and establishment in the essential nature of the Self.

Swami Vivekananda describes meditation as follows: "Meditation has been laid stress upon by all religions. The meditative state of mind is declared by the Yogis to be the highest state in which the mind exists. When the mind is studying the external object, it gets identified with it, loses itself. To use the simile of the old Indian philosopher: the soul of man is like a piece of crystal, but it takes the colour of whatever is near it. Whatever the soul touches ... it has to take its colour. That is the difficulty. That constitutes the bondage. The colour is so strong, the crystal forgets itself and identifies itself with the colour. Suppose a red flower is near the crystal and the crystal takes the colour and forgets itself, thinks it is red. We have taken the colour of the body and have forgotten what we are. All the difficulties that follow come from that one dead body. All our fears, all worries, anxieties, troubles, mistakes, weakness, evil, are from that one great blunder — that we are bodies. This is the ordinary person. It is the person taking the colour of the flower near to it. We are no more bodies than the crystal is the red flower."

The Bhagavad Gita stresses the importance of meditation. The Sixth Chapter of Bhagavad Gita - "The Yoga of Meditation" describes the technique of meditation, and the characteristics of the Yogi who is well established in meditation.. The Bhagavad Gita stresses the importance of meditation as follows "Make a habit of practising meditation and do not let your mind be distracted. In this way you will come finally to the Lord who is the light-giver, the highest of the high."

Buddhist meditation is fundamentally concerned with two themes: transforming the mind and using it to explore itself and other phenomena. The historical Buddha himself, Siddhartha Gautama, was said to have achieved enlightenment while meditating under a Bodhi tree. In Buddhist mythology, there are countless Buddhas and all of them used meditation to make spiritual progress. Most forms of Buddhism distinguish between two classes of meditation practices, shamatha and vipassana, both of which are necessary for attaining enlightenment. The former consists of practices aimed at developing the ability to focus the attention single-pointedly; the latter includes practices aimed at developing insight and wisdom through seeing the true nature of reality. The differentiation between the two types of meditation practices is not always clear cut, which is made obvious when studying practices such as anapanasati which could be said to start off as a shamatha practice but that goes through a number of stages and ends up as a vipassana practice.

In some traditions, such as Vipassana, mindfulness and concentration are combined. Vipassana meditation was banned for centuries in India for political and religious reasons. Some claim that the pure form survived intact through monks in a monastery in Burma, and there is long tradtion of meditation practice in Thailand as well. It was the style of meditation that gave Gautama Buddha enlightenment and what he taught in his travels. Initially Anapana meditation is used focusing on the breath and then focusing on complete equanimity. Vipassana was reintroduced to society through Goenka in the 1970s and now has many centers around the globe.

In Japanese Mahayana schools, Tendai (Tien-tai), concentration is cultivated through highly structured ritual. Especially in the Chinese Chán Buddhism school (which branched out into the Japanese Zen, and Korean Seon schools), ts'o ch'an meditation and koan meditation practices allow a practitioner to directly experience the true nature of reality (each of the names of these schools derives from the Sanskrit dhyana, and translates into "meditation" in their respective languages). The esoteric Shingon sect shares many features with Tibetan Buddhism. Tibetan Buddhism (Vajrayana) emphasizes tantra for its senior practitioners; hence its alternate name of Tantrayana Buddhism. Many monks go through their day without "meditating" in a recognizable form, but are more likely to chant or participate in group liturgy. In this tradition, the purpose of meditation is to awaken the sky-like nature of mind, and to introduce practitioners to the true nature of mind: unchanging pure awareness, which underlies the whole of life and death.

The gift of learning to meditate is the greatest gift you can give yourself in this life. For it is only through meditation that you can undertake the journey to discover your true nature, and so find the stability and confidence you will need to live, and die, well. Meditation is the road to enlightenment.- Sogyal Rinpoche, The Tibetan Book of Living and Dying Most Buddhist traditions recognize that the path to Enlightenment entails three types of training: virtue (sīla); meditation (samadhi); and, wisdom (paññā). Thus, meditative prowess alone is not sufficient; it is but one part of the path. In other words, in Buddhism, in tandem with mental cultivation, ethical development and wise understanding are also necessary for the attainment of the highest goal.

New Age meditations are often influenced by Eastern philosophy and mysticism such as Yoga, Hinduism and Buddhism, yet may contain some degree of Western influence. In the West, meditation found its mainstream roots through the social revolution of the 1960s and 1970s, when many of the youth of the day rebelled against traditional belief systems as a reaction against what some perceived as the failure of Christianity to provide spiritual and ethical guidance. New Age meditation as practiced by the early hippies is regarded for its techniques of blanking out the mind and releasing oneself from conscious thinking. This is often aided by repetitive chanting of a mantra, or focusing on an object. Many New Age groups combine yoga with meditation where the control of mind and breathing is said to be the highest yoga. Carlos Castaneda, considered by some to be "a father of the new age", wrote that the Toltec mystics of northern Sonora practiced "halting the interior dialog", or quieting one's thoughts, as a key meditative practice. His teacher don Juan Matus believed that the mind or the Ego was actually a "foreign installation" and was the chief cause of a person's misery. One learns how to "see" the world for what it is by stopping what don Juan called "endless self-absorption". One can also do this by the practice of Tensegrity or the use of magical passes.

Taoism includes a number of meditative and contemplative traditions. Originally said to have their principles described in the I Ching, Tao Te Ching, Chuang Tzu and Tao Tsang among other texts; the multitude of schools relating to Qigong, Neigong, Internal alchemy, Daoyin and Zhan zhuang are a large, diverse array of breath training practices in aid of meditation with much influence on later Chinese Buddhism and with much influence on traditional Chinese medicine and the Chinese as well as some Japanese martial arts. The Chinese martial art T'ai Chi Ch'uan is named after the well-known focus for Taoist and Neo-Confucian meditation, the T'ai Chi T'u, and is often referred to as “meditation in motion”. Often Taoist Internal martial arts, especially Tai Chi Chuan are thought of as moving meditation. A common phrase being, "movement in stillness" referring to energetic movement in passive Qigong and seated Taoist meditation; with the converse being "stillness in movement", a state of mental calm and meditation in the tai chi form.

 

Mindfulness

Mindfulness is a technique in which a person becomes intentionally aware of their thoughts and actions in the present moment, non-judgmentally. It plays a central role in Buddhism, with Right Mindfulness being the seventh element of the Noble Eightfold Path, the sadhana of which is held in the tradition to engender 'insight' and 'wisdom' .

Mindfulness points to: Being aware of and paying attention to the moment in which we find ourselves. Our past is gone, our future is not yet here. So what exist between them is the present moment. If I can observe and not get caught up in my thoughts, it is all that I have. The here and now, the present is the link which holds what was and what will be. My past was a series of present moments which brought me to this present moment. My future should it happen will be a series of present moments effected by only present moment in which I am now living, being, doing, observing, being aware or unaware, and attentive or unattentive.

Right mindfulness involves bringing one's awareness back into the present moment. By residing more frequently in the present moment, practitioners begin to see both inner and outer aspects of reality. Inner reality may unfold as one sees that the mind is continually chattering with commentary or judgment. By noticing that the mind is continually making commentary, one has the ability to carefully notice those thoughts, and then decide if those thoughts have value. Those practicing mindfulness realize that "thoughts are just thoughts"; the thoughts themselves have little or no weight. One is free to release a thought ("let it go") when one realizes that the thought may not be concrete reality or absolute truth. Thus, one is free to observe life without getting caught in the commentary. Many "voices" or messages may speak to one within the "vocal" mind. It is important to be aware that the messages one hears during "thinking" may not be accurate or helpful, but rather may be translations of, or departures from truth.

However, mindfulness does not have to be constrained to a formal meditation session. Mindfulness is an activity that can be done at any time; it does not require sitting, or even focusing on the breath, but rather is done by bringing the mind to focus on what is happening in the present moment, while simply noticing the mind's usual "commentary". One can be mindful of the sensations in one's feet while walking, of the sound of the wind in the trees, or the feeling of soapy water while doing dishes. One can also be mindful of the mind's commentary: "I wish I didn't have to walk any further, I like the sound of the leaves rustling, I wish washing dishes wasn't so boring and the soap wasn't drying out my skin", etc. Once we have noticed the mind's running commentary, we have the freedom to release those judgments: "washing dishes: boring" may become "The warm water is in unison with the detergent and is currently washing away the plates grime, the sun is shining through the window and casting an ever greater shadow on the dish's white ceramics.". In this example, one may see that washing does not have to be judged "boring"; washing dishes is only a process of coordinating dishes with soap and water. Any activity done mindfully is a form of meditation, and mindfulness is possible practically all the time.

As one more closely observes inner reality, one finds that happiness is not exclusively a quality brought about by a change in outer circumstances, but rather by realizing happiness often starts with loosening and releasing attachment to thoughts, pre-dispositions, and "scripts"; thereby releasing "automatic" reactions toward pleasant and unpleasant situations or feelings.