StreSS-reduction & Self-Healing through Meditation, insight & imagery

Basic Program Manual

nalanda institute
Joe loizzo, M.d., ph.d.
founder and director

for conteMplative Science

NALANDA INSTITUTE FOR CONTEMPLATIVE SCIENCE

STRESS-REDUCTION & SELF-HEALING EDUCATIONAL MANUAL

Joseph Loizzo, M.D., Founder and Director Ina Becker, M.D., Assistant Director

Copyright Joseph J. Loizzo, M.D., Ph. D., 1998

NALANDA INSTITUTE Self Healing Manual

TABLE OF CONTENTS

I.

INTRODUCTION..3

II.

THE NALANDA TEXTBOOK/WORKBOOK....9 Week 1....9 Week 2..11 Week 3.....14 Week 4..16 Week 5..18 Week 6..20 Week 7..22 Week 8..24 APPENDIX: ON MEDITATION.....26 APPENDIX: ON YOGA.38 APPENDIX: LITERATURE ON MEDITATION & MIND/BODY MEDICINE...41

NALANDA INSTITUTE Self Healing Manual

I.

INTRODUCTION: The NALANDA Educational Program and Manual 1. The NALANDA Educational Program

On behalf of the faculty and staff of Nalanda Institute for Contemplative Science, we would like to welcome you to the eight-week program in self-healing, the core of the Institutes educational program. Congratulations! You have made a decision that cannot help but have a positive impact on your health and quality of life: the choice to take a more active role in promoting your own health and well-being through meditation and yoga. We suggest that you approach the next eight weeks as an experiment in healthy living, and that you enter the eight-week program as a learning laboratory where you will find all the principles, tools, guidance and support you need to change the course of your lifestyle. We offer this manual as one source of tools and guidance. But before we get down to the nuts and bolts of the class, we offer a brief introduction to the history of mind/body medicine and Nalanda Institute for Contemplative Science for the curious. The more practical among you may want to skip to page 9, below. In recent years, there has been a growing awareness in both the popular and professional consciousness in the U.S. that safe, effective alternatives are needed to complement conventional healthcare. As the social and human costs of American medicine mount with the power and

NALANDA INSTITUTE Self Healing Manual complexity of our treatments, healthcare consumers, professionals and policy-makers share a growing interest in alternative healing strategies and modalities, especially those aimed at our medical Achilles' heels: rehabilitation and prevention. The need for alternatives was first recognized in the so-called diseases of civilization such as stress, addiction, heart disease and cancer, where conventional medical-surgical treatments are only partly effective and involve prohibitive risks and costs. It is now clear that the need for alternatives is equally critical in all areas of health, mental as well as physical. While biomedical research continues to promise much more precise and effective treatments for a wide range of diseases, its focus on the mechanics of illness and health has increasingly been recognized as only partial. Since learned habitual attitudes and behaviors play a key role in all illnesses, the need for complementary methods of health education, prevention and rehabilitation means a growing demand for coherent alternatives to help people recover from illness and adopt healthy lifestyles. One natural place to look for rehabilitative and preventive

alternatives is to the traditional systems of healing throughout the world. These traditions should be treasured by all humanity because they hold a wealth of non-invasive, self-care regimens that have stood the test of millennia of human use. In American medicine, the most successful early programs to address the need for health-education, rehabilitation and

NALANDA INSTITUTE Self Healing Manual prevention were based on modern scientific study and application of ancient techniques of meditation and self-healing used in traditional healthcare. The first programs in behavioral medicine and stress-reduction found relaxation and mindfulness techniques derived from the ancient meditative and healing traditions of India especially effective in reducing pain, illness and stress in various medical disorders, as well as for promoting self-healing attitudes and behaviors (see Benson and KabatZinn). Later researchers found that meditation techniques can help people use their central nervous systems to consciously regulate a wide range of bodily functions, including blood pressure, blood flow, heartrate, metabolic rate and immune response (see Goleman). When meditation was used as part of a comprehensive system of ongoing health education, diet and lifestyle change such as those prescribed in yoga, Ayurveda, Tibetan and Chinese medicine, the effects were especially dramatic, allowing people not just to stop but even to reverse illnesses like coronary artery disease and certain cancers (Ornish & Siegal). As medical awareness of the impact of habitual attitudes and behaviors on the health of the nervous system and body has grown, so has understanding of their critical role in mental illness, health and treatment. Alongside the rise of behavioral medicine, research on how learned habits shape the mind-brain has lead to a new behavioral

NALANDA INSTITUTE Self Healing Manual approach to mental, emotional and life problems. The same relaxation and meditation techniques used so successfully in behavioral medicine were found as or more effective than conventional psychotherapy in treating common mental problems like anxiety, depression, habit disorders and personality disorders (Beck, Linehann et al). The rise of learning-based models and methods in cognitive neuroscience and cognitive-behavioral therapies in turn has reinforced the learning approach emerging in behavioral medicine, where psychological states including anxiety, depression, competitiveness, hostility and selfinvolvement have been found to be the prime preventable risk factors in stress-related problems like heart disease (Scherwitz, Williams). To use a computer analogy, current research indicates that meditation techniques provide teachable methods for consciously changing not just the psychological software of fundamental habit patterns, but even the physical hard wiring of neural networks and wetware of neurotransmitters, hormones and other chemical messengers. Given what neuroscience has been teaching us lately about the central organizing role of mind-brain-behavior patterns in health, modern medical science is beginning to understand why the medical systems of the classical world put educational self-healing methods like meditation at the heart of their theory and practice. In the last three decades, these trends in medicine and psychiatry have converged in a new mind/body medical paradigm. The old, conventional medical

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paradigm is called allopathic (literally disease-alien) or biomolecular because it tries to reduce illness and treatment to warring mechanisms at the level of molecules and cells. The new, alternative paradigm is called holistic, integrative or multi-disciplinary because it sees and treats illness and health in many dimensions at once, tracing preventable factors in mental, physical, family and life problems to common behavioral roots in disease-prone habits of behavior and lifestyle. The focus of treatment in the new paradigm is on comprehensive educational programs that help people learn to use yoga, meditation techniques, nutrition and exercise to develop self-healing habits of mind, personality and lifestyle (Friedman). The Nalanda Institute for Contemplative Science was founded to apply the new medical paradigm to the current challenge of developing a modern art and science of self-healing. Based on its eight week program, it provides an educational environment designed to help individuals learn to better care for and heal themselves---in body, speech and mind. The educational program teaches traditional self-healing ideas and methods in an experiential learning format. Weekly two-hour classes will expose you to some of these basic ideas and techniques but are only part of the program. For optimal learning impact, the classes must be enhanced by homework, that is, daily meditation sessions which can help the seeds planted in the class take root and grow in your mind/body process and life. At least one forty-five minute session six

NALANDA INSTITUTE Self Healing Manual days per week is required, a second, shorter session is strongly recommended. These sessions will not only give you a real taste of

meditation and its potential, but also serve as a laboratory to explore and practice things discussed in class. In addition to homework and classes, we will ask you to schedule at least one brief check in with one of the instructors, and also recommend optional individual consultation during or after the course for those who are serious about designing and implementing a self-healing program. Before going on to the workbook, we would like to make two simple suggestions about how best to approach the program. First, keep an open mind. Much or all of the material may be new to some people. For others, the material may be familiar but the particular ideas and techniques may differ from those they have previously heard or learned. Please bear in mind that the framework and methods introduced here are specially designed for self-healing. If the material sounds or feels unfamiliar, just speak up and take it as part of the learning process. The main point here is to try to maintain an open yet inquiring attitude and a willingness to experiment. What is presented in this course is presented neither as absolute science or gospel nor as a rigid formula or ritual but as a living process of ideas and methods to be critically understood, contemplated and put to the test by each of you. Second, be curious and brave. The more active, motivated and focused you can be on pinpointing why you came to his program and what you want to get

NALANDA INSTITUTE Self Healing Manual

out of it, the more likely you are to get some lasting benefit from what we offer.

II. THE EDUCATIONAL MANUAL: Workbook

WEEK 1---WHAT PATTERNS DO I NEED TO MIND/STOP? In traditional medicine and psychology, sufferingwhether it be physical or mental pain or just plain stress---is nothing to be denied, avoided or feared, but is the first truth, a call from our bodies, minds or souls to wake up to reality. The challenge of mindfulness meditation is to stop running from problems or towards preconceived goals long enough to simply face the reality of our lives we experience them in the present moment. Most of us find that just being present or just being mindful is just about the hardest thing we can do. Yet once we take the time to try our best to be with ourselves, most people find it is probably the single most important step we can take to improve the quality of our lives. Reflecting on the first class and your first week of mindfulness meditation, make some notes about what brought you to the program.

NALANDA INSTITUTE Self Healing Manual 1. List the patterns of suffering, stress or limitation you must change.

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2. Recall any history of avoiding or attempting to solve them.

NALANDA INSTITUTE Self Healing Manual 3. How/could being mindful help you reframe/change these patterns?

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WEEK 2---WATCHING AND SLOWING THE HABIT-CYCLE Although genetics and environment play a definite role in illness, health and temperament, a large part of most stress and disease processes has to do with learned habits of mindset, behavior and lifestyle. Many of these habits are so ingrained and resistant to change that we are taught to see them as determined by biochemistry or character. Meditation offers a powerful system of conscious self-healing and self-change, based on a fundamental discipline of attention. By learning to pay close attention to familiar habit-patterns in our lives, we can slow and reverse the constant reinforcement needed to keep them intact. All human beings have a unique capacity for conscious selfregulation and change as part of our natural equipment for life-long

NALANDA INSTITUTE Self Healing Manual learning. Meditation can help us exercise our learning muscles and

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gradually override the automatic habit-patterns set up and reinforced in the past. Mindfulness is the most basic discipline of meditative attention, and it starts with using breath-awareness to be mindful of our bodies and sensations. In your practice of sitting meditation and/or the body scan, you have a laboratory to watch your habits in real time and get to know the steps that trigger, support and reinforce the habit process. 1. What feelings, thoughts or acts trigger/support/reinforce your habits?

NALANDA INSTITUTE Self Healing Manual 2. Recall any history of identifying with or trying to break bad habits.

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3. How/could mindfulness help you watch/stop your unhealthy habits?

NALANDA INSTITUTE Self Healing Manual WEEK 3BREAKING FREE/LETTING GO OF UNHEALTHY HABITS

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Recently neuroscience has begun rediscovering the truth found by ancient meditative traditions: the human mind and nervous system are far more free to overcome biological and social conditioning than creationism or materialism would have us believe. The self and world we experience are not fixed or objective but the product of the collective activity of all our minds and brains. Each of us is freer than any other form of life to become aware of exactly how we shape our own identity and environment, and to exercise the boundless potential of our consciousness for growth and change. By learning to tap and use the deepest sources of mind and life energy, we can gradually let go of old identities and lifestyles and create new ones. Concentrative meditation shields our insight from the lure of the familiar, and taps the most open and focused core of our mind/life process for free choice and growth. 1. Recall any times you or others went beyond limits you saw as fixed.

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2. Describe any past successes/failures letting go of self-limiting habits.

3. How/could concentrative meditation help free you from such habits?

NALANDA INSTITUTE Self Healing Manual WEEK 4LEARNING TO LIVE A SELF-HEALING LIFE

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Unlike conventional medicine, traditional and modern mind/body methods see healing as a natural process we each must learn to nurture and cultivate for ourselves. To avoid or complement traumatic medical interventions, self-healing is based on orchestrating many non-invasive factors whose concerted effect is to gradually restore vital balance and foster natural healing. Since this process depends on people learning to change unhealthy ways of seeing, responding and acting, self-healing is traditionally framed as a lifelong path of higher education. And, since a healing outlook, attitude and lifestyle requires freedom, peace and strength of mind, self-healing involves yoking the development of insight, concentration and discipline to a continuing educational process of mind/body learning at the rational, emotional and visceral levels. 1. Where/have you joined intellectual, reflective & experiential learning?

NALANDA INSTITUTE Self Healing Manual 2. How have partial or quick fixes limited you with stress/illness?

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3. Sketch your ideal continuing educational approach to stress/illness.

NALANDA INSTITUTE Self Healing Manual WEEK 5---ANALYTIC INSIGHT: THE DOOR TO INNER FREEDOM

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Of all our habits, the most stubborn is the habit of clinging to our sense of self. Only natural, it is reinforced by social messages that this sense is our inalienable right, divine soul or true self. The trouble comes when our familiar self-sense anchors the very habits that threaten our health and happiness. Thinking, This is my nature, This is what I am, we lock ourselves into self-defeating habits based on little more than a self-fulfilling prophecy. Modern science has rediscovered the key insight of traditional self-healing: that no fixed image or sense of self can fully comprehend our life process. Analytic meditation tests this insight against the evidence of personal experience, freeing us from the instinct and conditioning that most limit our potential for change. 1. List any breakthrough insights that freed you from an old self-sense.

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2. Recall any efforts at change which have confronted your sense of self.

3. How/could insight meditation help unlock your full potential?

NALANDA INSTITUTE Self Healing Manual WEEK 6--INTERCONNECTEDNESS: THE ART OF SOCIAL CHANGE The self-habit leads to self-preoccupation, the most malignant and neglected source of stress and illness in our lives. Clinging to an unrealistic sense of self as more important than anything else alienates us from the world our lives depend on, predisposing us to bias, conflict and disease. Anxious, hostile and depressive reactions, obsessive, compulsive and addictive lifestyles all are maintained by this instinct to cut ourselves off. Self-healing begins when we embrace our interdependence and rebalance our relations with all around us. Meditating

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on our interconnectedness with other people & things counters the selfdefeating habit of looking out for number one and primes us for the real challenge of living well with others in tune with nature. 1. Review times youve felt most open and alive with others & nature.

NALANDA INSTITUTE Self Healing Manual 2. Recall problems caused by alienating yourself from others/nature.

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3. How/could meditating on interconnectedness reduce stress/disease?

NALANDA INSTITUTE Self Healing Manual WEEK 7---CREATIVE MEDITATION: THE WAY TO EFFECTIVENESS

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The modern sciences have rediscovered the traditional finding that we shape our world by brain activity coordinated through conversation. Like a virtual reality generated by computer, the consensual reality of our lives and worlds is created in real time as our brains act on input and interact through the social software of language. The only difference between our reality and a dream is that, when awake, we are open to fresh input. The good news is that the self and world we see as independently real are as much our product as a work of art. By deprogramming our brains with healing images and affirmations, we can break unhealthy perceptual habits and use the natural creative freedom artists and poets enjoy to revise our personal and social experience. 1. Recall ways you have learned to see beyond your given worldview.

NALANDA INSTITUTE Self Healing Manual 2. List problems or limits in your self and world that seem fixedly real.

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3. How/could healing images/affirmations help you see through limits?

NALANDA INSTITUTE Self Healing Manual WEEK 8---INTEGRAL MEDITATION: COMPLETE EFFECTIVENESS Fully yoking the creative mind and nervous system to the aims of personal freedom and self-healing is the ultimate yoga. Modern

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neuroscience confirms the traditional finding that every human mind has the natural capacity to consciously regulate mind/body functions via the nervous system. Research shows that meditation and yoga are among the most effective methods of developing that natural capacity and cultivating mind/body integration. The gateway to this integration is extending the natural control the conscious mind has over normally unconscious habits of breathing. By coordinating breath-control with images or letters visualized at key points in the nervous system, the creative mind can slowly disarm unhealthy stress-reactivity and align mind/brain processes and states with its creative vision/affirmation of a healing self and world. 1. Recall times you have used your mind to override bodily habits/limits.

NALANDA INSTITUTE Self Healing Manual 2. List responses like panic, rage, etc., that drive your stress-reactivity.

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3. How/could breath-control of reactivity help you heal stress/illness?

NALANDA INSTITUTE Self Healing Manual WORKBOOK APPENDIX: ON MEDITATION SELF-ANALYSIS THROUGH CONCENTRATIVE/INSIGHT MEDITATION 1. Honestly identify your key weaknesses What are the 2-3 habits you most want/need to change?

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What aspects of your past/familiar identity anchor them?

What aspects of your life experience/current identity anchor them?

What are your most self-defeating identity habits?

NALANDA INSTITUTE Self Healing Manual 2. Understand/observe your obstacles to change What mental habits (negative thinking) reinforce your worst habits?

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What emotional habits (negative attitudes) reinforce them?

What lifestyle habits (negative action patterns) reinforce them?

What kinds of stimuli trigger your negative habits?

NALANDA INSTITUTE Self Healing Manual What relationships/environments trigger your negative habits?

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What kinds of subjective states (hunger, loneliness, etc) are triggers?

3. Understand/access your freedom to change your identity & life List past challenges you have taken as opportunities for self-change

List mental, emotional, lifestyle habits you have changed or overcome

NALANDA INSTITUTE Self Healing Manual List forms of knowledge, taste or skill you pursued and acquired

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Describe/envision your hidden/potential self-healing personality qualities of body/action

qualities of speech/spirit

qualities of mind/heart

lifestyle and environment

NALANDA INSTITUTE Self Healing Manual 4. Devise a threefold path of life-education for your self-healing What kind of reading/intellectual study does you aim require? To analyze and overcome your negative thinking patterns

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To clarify and cultivate positive thinking

To build inspiration, confidence, know-how, consciousness

NALANDA INSTITUTE Self Healing Manual What kind of contemplation/meditation practice do you need? To reflect on, clarify and resolve your self-analysis

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To develop and incorporate positive ways of thinking/outlook

To protect you from your own obstacles & help overcome them

To access and nurture positive attitudes, skills & life habits

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What kind of ethical guidelines/lifestyle qualities must you practice? To avoid indulging negative mental, emotional & lifestyle habits

To avoid triggering stimulation, relationships, environments, states

To adopt & reinforce positive outlook, attitudes & behaviors

To nurture the personality, lifestyle & environment you want/need

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Identify healing/cultural/spiritual traditions you plan to rely on (list their strengths and limits, types and conditions of your reliance):

Identify healing teachers/friends/guides/mentors you plan to rely on (list their strengths and limits, types and conditions of your reliance):

Identify healing communities/networks/institutions to rely on (list their strengths and limits, types and conditions of your reliance):

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BASICS, PROCESS &AIMS OF CONCENTRATIVE/INSIGHT MEDITATION The purpose of meditation is to put therapeutic insight to work, by helping us gradually integrate it into all areas of our minds and lives. In order to shed light on our work, insight, the spark of wisdom in all of us, needs meditative techniques like mindfulness, just as a candle needs a shield to be a practical light-source. The basic stages and techniques of developing meditative concentration or equipoise (our shield from winds of distraction and dullness, anxiety & depression) can be mapped as follows: 9 Stages 6 Forces 4 Attitudes ________________________________________________________________________ 1. Focus 2. Steady focus 3. Repeated focus 4. Increased focus 5. Discipline 6. Calm 7. Quiescence 8. One-pointedness 9. Equipoise Learning Reflection Mindfulness Alertness Effort Expertise Forced Control Intermittent Control Unbroken control Natural control

________________________________________________________________________ Stages of Quiescence, called Mindfulness Meditation Adapted from R.A.F.Thurmans Central Philosophy of Tibet

NALANDA INSTITUTE Self Healing Manual As for insight meditation (the flame that sees through innate and learned habits of mind that anchor unhealthy attitudes and behaviors), the five main stages outlined in the Indo-Tibetan tradition are: Stage of Insight Path of Practice ________________________________________________________________ 1. Develop experience of Intellectual insight in simulated insight meditation 2. Simulated insight with Simulated quiescence 3. Real insight with Real quiescence 4. Direct realization of True nature of reality 5. Self-Transcendent Insight in context of creative/ integral meditation Path of Experience (Heat, Peak, Tolerance, Triumph) Path of Insight/Path of Meditation (Self-Transcendence Stages 1-8)

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Path of Accumulation of store of wisdom

Path of Mastery/Full Enlightenment (Self-Transcendence Stages 8-10)

________________________________________________________________________ Adapted from Thurman, p. 134.

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THE LOGIC OF SELF-ANALYTIC INSIGHT MEDITATION 1. Analytic insight is indispensable to real freedom and lasting happiness because it cuts the unconscious roots of resistance to free choice and change. Consider this from the King of Concentration: Ordinary people who cultivate concentrative meditation Yet do not rid themselves of the notion of self Get very frustrated when their addictions return Yet if they discern precisely the selflessness of things And if they meditate on that exact discernment, That causes the attainment of Transcendence, No other cause whatever will bring peace. 2. Insight is the active ingredient in liberative/self-healing education. Remember His Holiness the Dalai Lamas analogy: the educational process is like a missile targeted at self-limiting identity habits, the root of preventable disease. In that missile, behavior consistent with values is the launching pad and guidance system; concentration is the rocket; and insight is the warhead.

3. It has five stages that may be reduced to three general phases: a. It begins with a clear and precise intellectual analysis. b. It deepens with reflective and contemplative internalization. c. It culminates in profound meditative realization.

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4. Insight can be rationally developed using analytic frameworks like the four keys: a. Precisely identify and focus on the false self-habit to be analyzed, as in the intense sense of self-evidence we have when falsely accused not me!

b. Commit to the shared conventions of common sense, either its objectively real or its not; Its either identical with this or its something separate. Recall the spider in the house analogy.

c. Show yourself the absurdity of the selfs being identical with your thoughts, feelings, motives, percepts & body-states.

d. Show yourself the absurdity of its being separate from them.

5. Understand the oscillating modes of insight a. space-like equipoise where one breaks through the self-evidence of familiar self/world and feels dissolved like water in water (preliminary sign of breakthrough, within meditation sessions.)

b. dream-like aftermath where familiar self/world reappear as before breakthrough but now seem dream-like, less fixed/real (growth opportunity after/in-between meditation sessions.)

NALANDA INSTITUTE Self Healing Manual APPENDIX: ON YOGA

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NALANDA INSTITUTE Self Healing Manual APPENDIX: LITERATURE ON MEDITATION & MIND/BODY MEDICINE Benson, H. Timeless Healing: The power and biology of belief. New York: Simon & Schuster, 1997.

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Burns, D. Feeling Good: The new mood therapy. New York: Dutton, 1981. Chopra, D. Quantum Healing. New York: Bantam, 1989. Cleary, T. The Heart of Zen. Boston: Shambala, 1997. _________. Immortal Sisters: Secrets of Taoist women. Berkeley: North Atlantic, 1996. _________. Vitality, Energy, Spirit: A Taoist sourcebook. Boston: Shambala, 1991. Corbin, H. Creative Imagination in the Sufism of Ibn Arabi. Princeton: Bollingen, 1969. The Dalai Lama. Mind Science: An east-west dialogue. Boston: Wisdom, 1991. ________________. Flash of Lightening on a Dark Night. London: Allen & Unwin, 1996. Dhonden, Y. Health Through Balance: An introduction to Tibetan Medicine. Ithaca: Snow Lion, 1995. Epstein, M. Thoughts Without a Thinker: Psychotherapy from a Buddhist perspective. New York: Basic, 1993. Gavin, J. The Exercise Habit. Champagne: Leisure Press, 1992. Goleman, D., editor. Mind/Body Medicine: How to use your mind for better health. New York: Consumer Reports, 1993. ___________. The Meditative Mind. New York: Doubleday, 1983. Gordon, J. Manifesto for a New Medicine. Reading: Addison Wesley, 1996. Govinda, L. A. Foundations of Tibetan Mysticism. York Beach: Weiser, 1991.

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Gyatso, G.K. Clear Light of Bliss: The practice of mahamudra in Vajrayana Buddhism. London: Tharpa, 1984. ____________.Universal Compassion. London: Tharpa, 1988. ____________. A Meditation Handbook. London: Tharpa, 1990. ____________. Understanding the Mind. London: Tharpa, 1993. Heschel, A.J. The Sabbath. New York: Farrar, Strauss & Geroux, 1976. Kabat-Zinn, J. Full Catasrophe Living: Using the Wisdom of your body & mind to face pain, illness & stress. New York: Bantam, 1990. Kornfeld, J. A Path With Heart: A guide through the perils and promises of spiritual life. Lad, V. Ayurveda: the Science of Self-Healing. Wilmot, Lotus, 1984. Laszlo, J. Understanding Cancer. New York: Harper Collins, 1988. Lati Rinbochay & Hopkins, J. Death, Intermediate State and Rebirth in Tibetan Buddhism. Ithaca: Snow Lion, 1979. Lerner, H. The Dance of Anger: A womans guide to changing the patterns of intimate relationships. New York: Harper Collins, 1985. Lorig, K. et al. Arthritis Helpbook. Reading: Addison Wesley, 1990. Losky, V. In the Image and Likeness of God: Theology of Light of St. Gregory Palamas. New York: St. Vladimirs Press, 1974. Ornish, D. Dr. Dean Ornishs Program for Reversing Heart Disease. New York: Ballantine, 1982. __________. Love & Survival: The scientific basis for the healing power of intimacy. New York: Harper Collins, 1997. Pelletier, K. Mind as Healer, Mind as Slayer. New York: Delacorte, 1992. Rossman, M. Healing Yourself: A step by step program for better health through imagery. New York: Walker, 1987. Salzberg, S. Loving Kindness. New York: Random House, 1997.

NALANDA INSTITUTE Self Healing Manual Schindler, L. Understanding the Immune System. Bethesda: National Institutes of Health, 1991. Scholem, G. Major Trends in Jewish Mysticism. New York: Random House, 1995. Shah, I. The Way of the Sufi. London: Octagon, 1968. Shayevitz, M. & B. Living Well with Chronic Asthma, Bronchitis & Emphysema. New York: Consumer Books, 1991.

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Shimberg, E. Relief from Irritable Bowel Syndrome. New York: Ballentine, 1991. Sogyal Rinpoche. The Tibetan Book of Living & Dying. New York: Harper Collins, 1996 Stacy, C. et al. The Fight Against Pain. New York: Consumer Reports, 1992. Steindl-Rast, D. Gratefulness, the Heart of Prayer: An approach to life in fullness. Thich Nhat Hahn. Peace is Every Step. Berkeley: Parallax, 1986. _________________. For a Future to be Possible: Commentaries on the five mindfulness trainings. Berkeley: Parallax, 1993. Thondup, T. The Healing Power of Mind. Boston: Shambala, 1998. Thurman, R.A.F. The Tibetan Book of the Dead. New York: bantam, 1996. ________________. Essentials of Tibetan Buddhism. New York: Harper Collins, 1997. ________________. Inner Revolution: Life liberty & the pursuit of real happiness. New York: Riverhead, 1998. Weil, A. Spontaneous Healing. New York: Knopf, 1995. Williams, R. & V. Hostility Kills: Seventeen strategies for reducing the hostility that can harm your heart. New York: Random House, 1997.