Making Peace With Grief

Happy Circle is open and free for everyone. As we explore the nature of grief, can we make peace with an emotion that is such a potent part of existence?

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Relaxation Response vs Stress Response

The relaxation response triggered by yoga and meditation counters the stress response. When the mind-body has repeated experiences of stress, the stress response triggers faster as a survival mechanism and the stress hormones, over time, cause health problems. Stress may contribute to, or exacerbate, some of these familiar health problems:

anxiety * arthritis * constipation * depression * diabetes * headaches * heart problems * heartburn * infectious diseases such as colds and herpes * insomnia * irritable bowel syndrome * backaches, joint aches, abdominal pain * PMS * ulcers

This is now widely accepted knowledge as I am learning in the Mind-Body Medicine: The New Science of Optimal Health by Professor Jason M. Satterfield Ph.D (Great Courses from The Teaching Company).  The stress response is well-explained in the following excerpt from:

Now and Zen: How mindfulness can change your brain and improve your health Longwood Seminars, March 8, 2016 Content provided by Harvard Health Publications health.

Collectively, the hypothalamus, pituitary gland, and adrenal glands make up the HPA axis, which plays a pivotal role in triggering the stress response. The hypothalamus sends a chemical messenger (corticotropinreleasing factor, or CRF) to the nearby pituitary gland, which then releases its own chemical messenger (adrenocorticotropic hormone, or ACTH) into the bloodstream. ACTH travels to the adrenal glands, which respond by releasing a number of stress hormones into the bloodstream. At the same time, the sympathetic nervous system releases stress hormones, too. The combined effects of these hormones are widespread…Senses become sharper, muscles tighten, the heart beats faster, blood pressure rises, and breathing quickens. All of this prepares you to fight or flee in the face of danger. Simultaneously, the hypothalamus fires up the autonomic nervous system.

Yoga and meditation activate the relaxation response through the parasympathetic nervous system which counteracts the overactive sympathetic nervous system. (This has finally become mainstream and is no longer “fringe medicine”!) Stress hormones such as cortisol are reduced. Blood pressure may drop, heart beat slows down, breathing is slower, the muscles relax.

Along with life style changes, cultivating positive behaviors, and improved diets, yoga and meditation offer very cost-effective ways to significantly improve health outcomes. Cognitive Behavior Therapy is also found to be effective, but it can be very expensive.

For a study at the Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital (see the link above), two groups were studied: long-term practitioners of yoga, meditation, and repetitive prayers and a group with no prior experience of these techniques. The novice group was taught a 20-minutes sequence with diaphragmatic breathing, body scan, mantra repetition, and mindfulness. Blood samples were taken from both groups to examine gene activity–specifically on how the body deals with free radicals.

The long-term practitioners had the most significant positive change and the novice group saw some positive change after eight weeks of practice. However, this effect is not long-term, suggesting that like physical exercise, the relaxation response needs to be triggered regularly. Yoga, meditation, prayers, need to be part of a regular routine.

I have two links to free audio tracks (diaphragmatic breathing and body scan) for readers of this blog who may want to start a regular practice.

 

 

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Meditation Groups In Ridgewood

In compiling this list, Ridgewood’s hidden diversity has become apparent in the number of private meditation groups that offer oases of peace–from Centering Prayer to Vedanta and Zen/Buddhist teachings to Yoga meditations.  These are quietly welcoming communities that practice, and keep alive, the ancient traditions of meditation in a contemporary society. Some do not charge anything.

These are the groups I am aware of–please get in touch with me if there are other groups in Ridgewood so they can be included on this list.

Arya Samaj of New Jersey

105 Cottage Place

Ridgewood, NJ 07450

The mission of Arya Samaj is to bring harmony to the community through Vedanta teachings. The group meets every Sunday and offers yoga classes from 1:30 to 2:30 PM. It is followed by Havan (fire ritual) and 15 minutes of meditation.

Contact: Sanjeev Kumar 201-527-5700.

www.aryasamajofnewjersey.com 

Centering Prayer

Westside Presbyterian Church (Gathering Room)

6 S Monroe Street, Ridgewood, NJ 07450

Centering Prayer is a form of Christian silent meditation that has been practiced for many years. It is a form of “resting in God” and letting go of anxieties and fears—as well as any emotions that keep the Love of Christ from flowing through us. This class meets regularly at 9:25 am, ending at 9:50 in time for participants to gather upstairs for the 10:00 am service. Please direct any questions to Susan McBrayer at susanmcb4@gmail.com or Heidi Ahlborn at heidi.ahlborn@gmail.com. We welcome you to join us as we celebrate the loving, compassionate, forgiving, non-judgmental and inclusive Spirit of God.

Heart Circle Sangha

451 Hillcrest Road

Ridgewood, NJ 07450

877-442-7936

Heart Circle Sangha fosters the practice and study of Buddhism through meditation, study, services, retreats and workshops. Our purpose is to awaken the spirit of living in the present moment and appreciating our life just as it is. We are committed to serving our communities and the world. Our practice schedule is as follows: Sunday 9:00 am to 12:00 pm, Monday 7:30 pm to 9:00 pm, Wednesday 7:00 am to 8:00 am. For beginning instruction come on Sunday at 9:00 am.
WWW.HEARTCIRCLESANGHA.ORG

Mahasri Yoga

The extensive website, founded by Meena Modi, a longtime Ridgewood resident, yoga and meditation teacher, is committed to serving the local as well as global community—peace begins with each one of us. The website is a free resource for numerous Yoga Nidra and other meditation tracks, book reviews, and articles on Yoga and Yoga-based meditations. The accompanying blog informs on research.

Currently, Mahasri Yoga conducts free Happy Circle meditations through Parks and Recreation, The Village Hall, Ridgewood.

Contact: Meena Modi info@mahasriyoga.com

www.mahasriyoga.com and www.yogamedblog.wordpress.com

New Moon Zendo

The Unitarian Society of Ridgewood

113 Cottage Place, Fellowship Room

Ridgewood, NJ 07450

The Zen group New Moon Zendo is led by Carl Viggiani, Sensei, on Mondays from 8 pm to 9:30 pm. New arrivals must call ahead and come at 7:30 pm for instructions. The contact person is Marcia Spitz at 201-652-0313, phone contact preferred (email mbpianopots@aol.com) or Ralph Pleasic at pleasic@optonline.net.

New York Insight

Ridgewood United Methodist Church (Hardenbergh Lounge)

100 Dayton Street

Ridgewood, NJ 07450

New York Insight is delighted to announce the New Jersey Meditation Group, led by NYI co-founder Joseph Schmidt. This weekly sitting group meets Wednesdays from 7 to 9 PM. It provides an opportunity for interested people to meet for meditation, a Dharma reading, and discussion. All are welcome to join. Suggested starting donation $10. Enter the administration building to the left of the church. Street parking is free after 6 pm.

Contact: info@nyimc.org phone: 212-213-4802

Ridgewood Meditation and Buddhism

Christ Episcopal Church

105 Cottage Place

Ridgewood NJ 07450

Classes held on Wednesdays from 7:30 pm to 9 pm, $15, no registration. Ridgewood meditation and Buddhism classes are offered by the Dharmachakra Buddhist Center, and are suitable for both beginners and more advanced meditation practitioners. These classes offer meditation techniques and teachings on the fundamentals of Buddhism, with an emphasis on their practical application in everyday life. The center also offers classes through the Ridgewood Community School on certain Tuesdays. Please call the Community School for those details.

Contact: contact@meditatenj.org phone: 973-847-5421

www.meditatenj.org

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Yoga Nidra At Benson Henry Institute

Yoga Nidra is being taught at the Benson Henry Institute at Massachusetts General Hospital. These are Satyananda-based Yoga Nidras. The hospital is also a center for MBSR (mindfulness based stress reduction) programs established by Dr. Jon Kabat Zinn. As I am doing the Teaching Company’s Mind Body Medicine Guide by Dr. Jason Satterfield at the Unitarian Society, it has become yet another affirmation of the dovetail complement of the bio-pyscho-social model of medicine with the meditation philosophies/practices. Viewers can download free tracks from Mahasri Yoga that brings over 35 years of experience with Yoga Nidra and refer to the book review of Yoga Nidra by Swami Satyananda. Benson’s research started with Transcendental Meditation and Maharishi Mahesh Yogi.

Benson writes in his book [The Relaxation Response}, “We claim no innovation but simply a scientific validation of age-old wisdom”.^[3]

The Benson-Henry Institute at Massachusetts General Hospital teaches how to elicit the response in nine steps. Benson’s website and his book describe four steps.^[5] Two of those steps are essential: a mental device (a simple word, phrase or activity to repeat to keep the mind from wandering) and a passive attitude.^[5][6] The goal is to activate the parasympathetic nervous system, which causes humans to relax.

Benson developed the idea of the response, which counters the fight-or-flight response described during the 1920s by Walter Bradford Cannon at the Harvard Medical School.^[7] According to Benson more than 60 percent of all visits to healthcare providers are related to stress. It causes the “fight or flight” hormones, epinephrine and norepinephrine, to secrete into the bloodstream. This incites or exacerbates a number of conditions. They include hypertension, headaches, insomnia, irritable bowel syndrome and chronic low back pain, as well as heart disease, stroke and cancer.^[8]

Source: https://en.wikipedia.org/wiki/The_Relaxation_Response

The core belief of the Benson-Henry Institute (BHI) – that teaching patients mind body approach like meditation and yoga can reduce their stress and improve overall physical health – was proven correct in a preliminary study published this fall in the journal PLOS ONE.  The study found that patients who participated in BHI programs reduced their medical visits on average by 43% in the year after taking part.

Source: http://www.bensonhenryinstitute.org/

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Another Year?

Too Many Names

by Pablo Neruda

Mondays are meshed with Tuesdays
and the week with the whole year.
Time cannot be cut
with your weary scissors,
and all the names of the day
are washed out by the waters of night.

No one can claim the name of Pedro,
nobody is Rosa or Maria,
all of us are dust or sand,
all of us are rain under rain.
They have spoken to me of Venezuelas,
of Chiles and of Paraguays;
I have no idea what they are saying.
I know only the skin of the earth
and I know it is without a name.

When I lived amongst the roots
they pleased me more than flowers did,
and when I spoke to a stone
it rang like a bell.

It is so long, the spring
which goes on all winter.
Time lost its shoes.
A year is four centuries.

When I sleep every night,
what am I called or not called?
And when I wake, who am I
if I was not while I slept?

This means to say that scarcely
have we landed into life
than we come as if new-born;
let us not fill our mouths
with so many faltering names,
with so many sad formalities,
with so many pompous letters,
with so much of yours and mine,
with so much of signing of papers.

I have a mind to confuse things,
unite them, bring them to birth,
mix them up, undress them,
until the light of the world
has the oneness of the ocean,
a generous, vast wholeness,
a crepitant fragrance.

Source: http://www.poetry-chaikhana.com/Poets/N/NerudaPablo/TooManyNames/index.html– from Neruda: Selected Poems, by Pablo Neruda / Translated by Anthony Kerrigan

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Awareness Of Fear That Dissects Us

The sun shines over all life without distinction
The water flows with no attempt at prejudice
The earth holds us all without labels
The tree gives fruit and shade without judgement
The breath flows from one to another giving life to all
The sky covers us with the umbrella of infinite space
Rich or poor, dark or light, man or woman
No East, West, North, or South
Seeing no country or religion
Just Being
Why let the mind divide what Nature does not

Poem: Meena Modi

Image Source: https://pixabay.com/static/uploads/photo/2016/02/01/21/53/weapons-1174491_960_720.jpg

In meditation we experience oneness. Nothing separates us from life, all beings.Can we carry that inner awareness into our outer world, our daily lives? If the inner light cannot shine on thoughts and behaviors that arise from fears and insecurities, conditioned thinking, then one must question the quality and motivation of meditation. Fears arise from lack of understanding. They imprison and painfully dissect minds, people, and communities. This poem from the March 27, 2013,  blog post is copied to renew awareness in this polarized world.

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Dalai Lama Lady Gaga Talk

Lady Gaga asks His Holiness The Dalai Lama about the despair and loneliness in youth; the importance of kindness and compassion for self-esteem and sense of purpose; and connecting to our shared humanity for healthier living. What meditation to practice is another question briefly explored.

Dalai Lama Lady Gaga Talk

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