July 2021

Mindfulness: Meditation and Chanting

Mindfulness is the practice of purposely focusing your attention on the present moment - and accepting it without judgment. - Harvard Health Article, Benefits of Mindfulness

Meditation and Chanting are ways to practice Mindfulness and learn how to focus on the present moment.

Why do we want to develop a Mindfulness practice? Because scientific research is finding Mindfulness to be a key element in stress reduction and overall happiness. By focusing on the here and now we are less likely to get caught up in our worries. Practicing mindfulness can bring improvement to both physical and psychological symptoms, improving health, attitudes, and behaviors.

Chanting
The cultivation of mindfulness has roots in Buddhism, but Judaism has an ancient history of chanting prayer that helps shift thoughts away from worries and other preoccupations and toward an appreciation of the moment. Since July of 1998 Jeanette Gross, has met each month to share in ritual, chant and meditative silence…finding some moments of calm as we immerse ourselves in the prayers of our ancestors. No prior knowledge of Hebrew or singing is required - just an open heart and the willingness to learn and grow together. In our tradition, “healing” is not necessarily equated with “cure” rather our hope is for a sense of wholeness and acceptance; we have found this practice to be effective in promoting a healing of heart & spirit, sometimes even a healing of body. Healing Circles are currently meeting Shabbat afternoons from 2 - 3pm on zoom. Check the Temple calendar or email .(JavaScript must be enabled to view this email address) for details. Learn more at https://temple-isaiah.org/life-cycle/sacred-chant-healing-circle/

Meditation
Meditation is the traditional way to begin a mindfulness practice. There are many free programs available to begin your own personal practice. Insight Timer and Dharma Seed are free apps. Insight Timer has free and for purchase teachings for beginning and experienced meditations. Dharma Seed has free access to Spirit Rock classes, recorded and presented to you in audio. You can search by the name of teacher or by date of teaching. I like the Teachings of Rick Hanson, Oren Jay Sofer, and Tara Brach. Feel free to explore various teachers and topics.

Other Meditation Practices
There are many ways to help you learn to focus your attention on the present moment.
-While taking a walk try this practice: identify what you are feeling (sun on your face) , then smelling (grass) , then seeing (Blue sky and white clouds), then hearing (Birds). Pay attention to your surroundings and do it again.

-Reading or reciting a prayer or poetry, repetitively, is another way to practice meditation. Try reading a favorite prayer or poetry before going to sleep.
-Coloring in an adult Coloring Book can be very meditative. Notice your thoughts while you are coloring and label the kind of thought ( planning, critiquing, worrying) and let it go. Keep your attention on the colors and the contrasts, but allow the thoughts to flow in and out.