LART 150: Meditation and Relaxation Techniques Fall 2011
Meeting times: Tuesdays 1:00-1:50 (sec. 04) 2:00-2:50 (sec. 03)
Intention: In this seminar we will explore varieties of meditation and relaxation techniques from several traditions. Topics we’ll delve into: Breath Awareness, Mindfulness, Hatha Yoga, Lovingkindness Meditation, Mantra, Visualization, Walking Meditation. This is by no means an exhaustive list, but one that will help to launch you on a lifelong study and practice of meditation and relaxation. You will be expected to practice what you learn. Of course, not all of the techniques will be useful in your life at the present time. Even if you don’t relate or if you find a practice impractical or foolish, think of them as deepening your life by expanding your cultural awareness. Most of these practices are rooted in ancient traditions. We can respect the tradition even when we eschew the practice.
Required Texts: Peace Is Every Step by Thich Nhat Hanh
Breathe, Guided Yoga and Breathing Exercises to Relax and Revive (cds) Rodney Yee
Meditation & Relaxation in Plain English. Bob Sharples
RECOMMENDED but not required: Walking Meditation, Nguyen Anh-Huong & Thich Nhat Hanh (book, dvd & cd)
Yoganap, Restorative Poses for Deep Relaxation, Kristen Rentz (book)
Resources and Research: Your own experience and insight will be the foundation of what you will learn about meditation and relaxation. You also have the class texts, which will guide your practice sessions. Maintaining a personal meditation and relaxation journal will help you keep track of what works for you. It will also keep me informed about any trouble spots or difficulties. Turn them in every two weeks. During the “off” weeks when I’ll be reading your journals, you can make journal entries on paper and later staple them into your journal.
Through library research, you will explore aspects of meditation and relaxation techniques to share with us. A 7 minute oral presentation will be completed. Suggested topics: The healing power of prayer, physiological effects of breath work, restorative yoga, visualization techniques, meditation in a specific religious tradition such as Sufism, Taoism, Christianity, or Buddhism, Tai Chi, the efficacy of meditation on healing headaches, the usefulness of meditation for managing chronic pain, environment and meditation, forms of relaxation that we will not be covering in class such as labyrinth, aromatherapy, or gardening, zen practice, a particular meditation lineage that interests you such as one of the 4 Tibetan schools, writing and meditation, or chanting.
Assessment: There is no way to assess the quality of your relaxation and meditation; that would be rather unproductive anyway. However, I can assess the amount of effort you put into the process. Your grade will be based upon your class participation (more than two absences for any reason will be a cause for failure of the course), the completion of journal entries in a meaningful fashion (8 entries every 2 weeks, or 40 total entries), and a successful class presentation on your topic, including appropriate and sufficient sources turned in along with an outline of your talk.
Weekly Plan: (subject to revision)
Aug.23 Breath Awareness
Homework: read Preface, Ch. 1, 2 (M & R)
Do the exercises:
~ Attending to the Breath
~ Noticing the Body and Mind
~ Healing Meditation
~ + 2 more of your choice from website, cd, or Peace is Every Step
After each practice, write about your experience and any questions you may have in your journal.
Aug. 30 Stretching for relaxation JOURNALS DUE (sec.03)
Homework: read Ch.3,4, 5 (M&R)
Do the exercises:
~ Guided Relaxation Meditation from (M& R) (or podcast if available)
~ Practice DISC ONE: Conscious Relaxation on BREATHE with RodneyYee
(Please read the practice guidelines on the inside cover of the envelope first)
It runs close to 50 minutes, so give yourself enough time.
You may practice this as many more times throughout the course as you wish, but if you do not have time for the complete cd, please do “Checking In” and “Relaxation Pose with Chair” together at one time and the “Reclined Cobbler’s Pose,” Elevated Legs Pose,” and “Relaxation Pose” together at one time.
~ Repeat any of the earlier exercises, or choose 3 more practices from Peace Is Every Step.
Write a journal entry on what you see as your hindrances (pg.32)
After each meditation, write a journal entry.
Sept. 6 Mindfulness Journals DUE (sec.04)
Homework: read Ch. 6, 7 (M&R)
~ Choose any 4 practices described in these chapters. Do one per day. Two per day if you would like or are particularly anxious.
After each session, write a journal entry. Don’t forget to include the date, the time, and your posture on your entries.
Sept. 13 Lovingkindness meditation Journals Due (sec.03)
Homework: Read Ch. 8 (M&R)
Do the exercises:
~ The Four Immeasurable Wishes
~ Four Traditional Phrases for Cultivating Love and Compassion (Begin with yourself)
~ Reflecting on Interdependence
~ The Practice of Giving and Taking (tonglen)
Write a dated journal entry after each session and write one after the talk
September 15 4 PM KING CONCERT HALL: “Creativity: What we can learn from The Masters.” Howard Gardner is best known for his theory of multiple intelligences. He will draw on two of his books Creating Minds: An Anatomy of Creativity as Seen Through the Lives of Freud, Einstein, Picasso, Stravinsky, Eliot, Graham, and Gandhi Extraordinary Minds: Portraits of 4 Exceptional Individuals and an Examination of our own Extraordinariness to talk about creativity—what we have learned from the most creative individuals and how we can apply these lessons to our own lives. There will be a reception and book signing after the address.
Sep. 22 Visualization for relaxation and healing Journals Due (sec.04)
Homework: Read Ch. 9 (M&R)
~ Choose 5 practices from the chapter to complete.
~ If you would like to go further, add a second practice from an earlier exercise, the cds, or the Peace Is Every Step book.
Complete 5 journal entries.
Sep. 27 Walking meditation Journals DUE sec.03 (20 pages total)
Homework: Read Ch.10 (M&R)
Do the exercises:
~ Embracing the Realities of Life and Death
~ Eating Mindfully (p. 23 Peace)
~ Looking Deeply (p. 104 Peace)
~ Reconciliation (p. 119 Peace)
~ Aimlessness (p. 37 Peace)
Complete a dated journal entry after each experience.
Oct.4 Savasana. Journals Due (sec.04)
Do the exercises:
~ 4 more practices of your choice of at least 10 minutes each
Use this week to get caught up on any missing meditations and journal entries.
Oct. 11 Brainstorm research project topics
In-class practice: Yoga poses for meditation
October 20th from 5 to 6pm
(course selection prep) Please email Academic Advising if you have a class conflict.
Complete 5 new dated journal entries.
Oct. 18 LIBRARY CLASS Journals Due (sec.03) (32 pages total)
Do the exercises:
~ Your choice of at least 5. You should be meditating at least once per day, nearly every day
Complete a journal entry each time you meditate
Oct. 25 Mantra, for health and well-being Journals DUE sec. 04
~ Continue your practice and Complete your journal.
Nov.1 Research presentations Journals Due sec. 03 (40 pages)
Nov.8 Research presentations Journals Due (40 pages total)
Nov. 15 Research presentations
Nov. 29 Research presentations
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GUIDELINES for research project:
The top 3 reasons students receive a failing grade are: Poor and insufficient research. Inadequate notes and/or articles turned in. Inadequate preparation for presentation.
Rescheduling the presentations is not an option. If you are unable to present your talk on your assigned day, you receive a zero.
GUIDELINES for journals:
You need to complete substantial entries on your PRACTICE. I am not interested in book reports or chapter summaries or even your response to a chapter. The purpose of the journal is to record and develop YOUR meditation and relaxation PRACTICE. Please refer to http://barefootandupsidedown.com/tips-for-home-practice/meditation-journal/ for more ideas of how to use a journal and how to make it work for you.