A Wisdom and Happiness Digest for you. (Meditation - Nov7th 2022)

A Wisdom and Happiness Digest for you. (Meditation - Nov7th 2022)

Greetings Good People!



My good friends, This month I cannot help but reflect on how blessed I am to be able to do the things I love to do. Among those things is teaching meditation. The road to becoming a meditation teacher is not for the fainthearted. For me, it involved two years of formal study. The first year was for learning the basic skills of the four foundations of mindfulness: mindfulness of body, feelings, mind and mental phenomena. It involved sitting for 30 minutes daily, weekly lectures from world-renowned teachers, week-long silent retreats, writing and group work.

Working at the Lincoln table

The second year was for cultivating the four immeasurables: lovingkindness, compassion, sympathetic joy, and equanimity. It was no less rigorous and ended with a probing and exhaustive oral examination. The path of classic training is not for everyone. We, Westerners, are looking for something more manageable.

Fortunately, the good folks at Duke University developed an evidence-based method of introducing mindfulness and meditation in our current culture. They created the Koru method. It is a four-week course where the group meets for one and a half hours a week, and the student practices for 10 minutes a day and logs that practice. Those logs come to my dashboard, and I get the privilege of coaching my students daily.

I am so blessed because I get to have the joy of watching the transformation occur. Right around the third week, I see things in the logs like: "I never noticed that there were crickets outside my window," or "I came home from work mad; it was a hard day, I didn't even want to play with my kids-then I did my 10 minutes and was able to put everything in perspective."

This is the joy of my life.


Practice of the week


Walking Meditation


One of the basic methods for cultivating mindfulness is a “walking meditation,” which involves focusing closely on the physical experience of walking, paying attention to the specific components of each step. With practice, an everyday action that you do automatically, even mindlessly, can become an opportunity for greater focus and awareness—a habit you can try to bring to other mundane activities as well. Some experts recommend alternating the walking meditation with other forms of meditation to keep your practice varied and determine which form feels best for you.

Learn more about this practice here:

Walking meditation

Video of the week

 Take a few minutes to watch this fun, short video that explains meditation in a nutshell. It will also bring you a smile. Listen for these words: "We walk around in a fog of rumination and projection."


Click on image to open video

Happy Wall of the week

Science article of the week

‍Can you use your mind to change your brain?


A new study offers the most robust evidence to date that meditation can change the structure of your brain. It suggests that neuroplasticity, the fact that neurons that fire together wire together, means that you can increase the grey matter in your brain with your mind.

Read the entire article at:

A Little Meditation Goes a Long Way


Bob's Blog

Why Meditate?

Whether you are a creationist or an evolutionist, it is clear that our minds and bodies were designed for very different times. If you're a creationist, you know that we were designed for the Garden of Eden, but then we were kicked out. Nothing in Scripture says that the Creator redesigned our brains for these very complicated lives we live.

Bob Martin

If you are an evolutionist, you know that we lived for millions of years as hunter-gatherers. We had physically demanding lives with very few food sources. Our minds and bodies evolved for that environment, not an environment where you can get more salt, fat, and sugar in a single happy meal than you could in the jungle for a month.

Our brains are designed with balance in mind. We have two neurological systems; the sympathetic or "fight or flight" system and the parasympathetic or "rest and digest" system. Our brains, our minds, are designed to narrow and focus when a threat appears and to broaden and build when we sit around the fire pit and tell stories.

Today's threats are not tigers or snakes that we can easily perceive and understand; they are more like deadlines, evaluations, and traffic. We process threats that are generalized and hard to identify. Physiologically we react to them as we would react to a tiger in the jungle, which causes stress and anxiety levels to increase. Our brains are negatively biased because the most important thing, the essential instinct we have, is to survive.

Today's world provides us with a constant barrage of messages that activate our right prefrontal cortex, which is associated with negative feelings. Neurons that fire together wire together, so the electrical activity and the capacity for electrical activity rise in the right side of our brain. If we do not balance that by intentionally increasing our left prefrontal cortex activity, we will be led down the rabbit hole of being "stressed out" or "overwhelmed." 

Meditation is one way to increase the activity on our left side. It is one path to balance.



Expert of the week 

Please Meet:  Jon Kabat-Zinn, Ph.D.


Jon Kabat-Zinn, Ph.D. is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing mindfulness into the mainstream of medicine and society. He is a Professor of Medicine emeritus at the University of Massachusetts Medical School, where he founded its world-renowned Mindfulness-Based Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society.  He retired from his position at the medical center in 2000. The Center for Mindfulness has been under the leadership of Dr. Saki Santorelli since that time.  

His books and guided meditation programs describe meditation practice in such commonsensical, relevant, and compelling terms that mindfulness meditation practice has become a way of life for thousands of people. His work has contributed to a growing movement of mindfulness into mainstream institutions in our society. Visit his website at: Mindfulnesscds.com


Watch Jon Kabat-Zinn's talk on being non-judgemental :

 The 9 Attitudes of meditation. Non-Judging


 Christian wisdom of the week

Buddhist wisdom of the week

Wise & Happy articles of the week

What Mindfulness is-and isn't

From Daniel Golemans LinkedIn page. 
Now that meditation has hit the cover of TIME, the Wisdom 2.0 conference has brought meditating executives to the headlines, and figures from Arianna Huffington to 50 Cent do the practice, a bit of backlash was inevitable.
 But I was surprised to see my friend Tony Schwartz dissenting (at least a bit)...

Author Bob Martin


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