1. Learn to Meditate Session 2 Improve Responsiveness through Values Meditation Date: Venue: Facilitator:

2. What to Expect in This Session Recap from last session – Remember your answers to “Who I am” and “What I want to be” What is Values Meditation? How deeply re-programming ourselves with values can positively impact our responses The positive effect of values meditation on family, friendship and work relationships

3. Your Answers Who Am I? – A50% – B25% – C15% – D10% What do I want to be? – A60% – B15% – C15% – D10%

4. What Are Values? Our answers to the question, “What do I want to be?” help us identify what our values should be in order to achieve the goals we set for ourselves Our values are the beliefs, attitudes, and ways of being that are important to us Values are initially superficially cultivated and later internalized to become part of our “self.”

5. Please take some time to focus on these words, describing values. Sincerity Humility Courage Responsibility Love Freedom Patience and Tolerance Care (Expression) Mindfulness and Constant Learning Balance; Poise Emotional Quotient

6. Values Exercise One way to become what we want to be is through Values Meditation Exercise – Think of a recent event in your life that got the worst out of you – You felt bad about your reaction to the situation Take a few minutes to think about the instance Introspect on how it went down

7. Let us go over the following boxes. I give up prejudice I learn to listen to others I am patient I develop humility I do not need to change others I let my anger pass I relax and let go I don’t have to justify I accept to broaden my vision I treat others as I want them to treat me I transcend jealousy I accept another’s intolerance I let others be different from me I will not exclude others I speak with softness, care and balance I take the time to understand

8. What could I have done differently to have become more tolerant, patient and helpful instead of more angry, impatient and destructive ? How would I have behaved had I been mindful of these values?

9. So, What is Values Meditation? It adds to our sense of self-worth

10. Example of Values Meditation Sincerity https://www.youtube.com/watch?v=mF AKe3M0DfY https://www.youtube.com/watch?v=mF AKe3M0DfY (Sincerity – 1.26 mins)

11. Principles to Help in Choosing Values Decide based on what is good, not based on what is pleasant – What is good is a value and what is pleasant is entertainment – What helps inner growth is of value – Sincerity, Humility vs Winning at any cost – Reading, Contemplating, Introspecting, Meditating, Helping Prioritize based on the needs of your soul, mind and body – Meditating, praying – Reading, – Cooking, exercising, watching TV

12. Practical Session You may choose to meditate on a particular value Please write down any observation you may have in your journal

13. Deepening the experience Please think about all that transpired in this session when you return home Try to distill a few helpful ideas and deepen them Please continue to meditate on a chosen value at home – love, patience, open-mindedness – for 10mins, both morning and evening You might choose one value per day till we meet again – seven values altogether Write down any ideas, observations and Aha! moments

14. Next Week Topic: Stress and Peace – Learning to de-stress – Developing stress-free attitudes – Meditating to reduce stress and improve peace of mind. Reducing attachment yet taking genuine interest in everything we do We will meditate for 15 minutes in the class