Introduction to Meditation – Mindfulness of the Body

We had the second meeting of our Introduction to Meditation and Mindfulness series at Yoga Bliss today.  The course content is adapted from the wonderful work of Insight Meditation teacher, Gil Fronsdal.  Last week we focused on mindfulness of breathing. We use the breath to stabilize and center ourselves.  We pay attention to how we pay attention. We learn to distinguish fully experiencing breathing from thinking about breathing or anything else.  This week we open the lens of our attention to include the present moment experience of embodiment.  Many of the best qualities of human being come through the experience of being embodied:  intelligence, understanding, love, and compassion.

Embodiment & Meaning Making Stories

We use the breath to stabilize and center ourselves. We aim to feel our body breathing, naturally without technique.  Only feeling breathing and our body’s experience expressed as sensation.  Awareness of the body.  Beyond awareness of the body, we experience emotions; beyond emotions we experience thought; beyond thought we experience mind.  At the center of this constellation of aliveness is our breathing.  When the center is full, it provides us stability.  We can move outward, experience sensations, emotions and thoughts, while remaining grounded.  We begin, again and again, by using the breath to stabilize and center ourselves.

Today we focus on the body and the experience of physical embodiment.  The body is always present.  If we are connected to the body we are in the present moment.  In mindfulness meditation, the very simple practice of noticing, we bring our attention to our living experience. If we are present with our breathing we are taking in the sensations of that experience in a deeper, fuller way.  Like being on the beach on a nice sunny day.  Imagine you’re on the edge of the ocean, standing there and taking in the breeze, the smell of the ocean, the sight. You really register the experience; you take it in.  In the same way, you sit with your breath and take in the fullness of the experience of breathing in.

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Introduction to Meditation: Mindfulness of Breathing

We had our first meeting of our Introduction to Meditation and Mindfulness series at Yoga Bliss today.  Over the next few weeks we will be developing mindfulness on the meditation cushion and in our daily lives.  As we live with more awareness other qualities begin to arise – caring, intimacy, patience, tolerance – even freedom. We free ourselves from the causes and conditions that lead to suffering.  We begin to recognize and appreciate the conditions for our happiness. Inner resources of insight and understanding start to affect the way we live.

Course Outline

The course content is adapted from the wonderful work of Insight Meditation teacher, Gil Fronsdal.  We began by summarizing the focus of each week’s focus:

Week 1:  Creating our meditation posture.  Mindful attention to your breathing.  We use the breath to develop concentration and to pay attention to how we pay attention.

Week 2:   Mindfulness of the body. Being connected to the body is essential to developing awareness.   Tuning into present moment sensations keeps us in present moment awareness.

Week 3:  Mindfulness of emotions.  Emotions are a big part of our life. We aim to learn how to include them in the field of attention in a wise way. 

Week 4:  Mindfulness of thinking.  Many people think you’re not supposed to think while you meditate.  We’ll learn a wise way to pay attention to thinking, so that thinking doesn’t carry us away.  We can allow our thoughts to be in our present moment awareness.

Along the way, we’ll explore how we can practice mindfulness in daily life.  And as with anything we want to learn, we begin to truly embody the subject of study with practice, with repetition.

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Courage Feeling Fear

Our Moving into Meditation class continues to draw inspiration from  Frank Ostaseski’s wonderful book about living with the awareness that we’re going to die.  His book distills what he’s learned into Five Invitations we can answer in living a conscious life.  In today’s class we continued working with the fourth invitation.  Frank encourages us to accept fear as our teacher.  Can we remain present with feeling our fears long enough to learn from which well they spring?  Activist, teacher and farmer Steven Jenkinson’s book Die Wise contains a similar message:  to wonder at the truly awesome nature of life – to witness each other so that we may think “unauthorized thoughts.”  And finally, American theologian and writer Frederick Buechner urges us to listen for “The unexpected sound of your name on somebody’s lips. . . . The moment that brings tears to your eyes.  The person who brings life to your life.”

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Being Where You Are

Our Moving into Meditation class continues to draw inspiration from  Frank Ostaseski’s wonderful book about living with the awareness that we’re going to die.  His book distills what he’s learned into Five Invitations we can answer in living a conscious life.  In today’s class we continued working with the fourth invitation.  Frank invites us enter a more intimate relationship with ourselves as we rest in life’s pauses.  He encourages us to be aware in the still point, at the threshold of life’s infinite possibilities.  Can we be present for what surfaces from the still point at the heart of intimacy?

We also drew inspiration from bodymind therapist and poet and writer, Jennifer Williamson.

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Meeting Endings

Our Moving into Meditation class continues to draw inspiration from  Frank Ostaseski’s wonderful book about living with the awareness that we’re going to die.  His book distills what he’s learned into Five Invitations we can answer in living a conscious life.  In today’s class we continued working with the fourth invitation.  Frank invites us to reflect on how meet the many endings in our lives – a powerful teaching about life’s impermanence.

We also drew inspiration from bodymind therapist and poet, Donna Martin.

Guided Relaxation

Welcome . . . to this moment . . . to this breath . . . to this peace . . . Can you sense the breath without having to change it in any way? Can you follow the journey of the incoming breath from the tip of the nose all the way down . . . into the belly? And resting your attention here to observe the subtle moment of transformation when the inhale becomes the exhale. And then following the breath beginning its long journey up and out of the body. . . . At the very end of the exhale, there is a . . . pause.  Frank says it can be a moment of fear or faith: breath has left the body and we don’t know for certain if it will return. Do you trust that the next in-breath will emerge on its own? Can you rest your mind in the pause?

He suggests that here we can begin to look at endings . . . the end of an exhale . . . the end of a walk . . . the end of a an ordinary every day activity . . . the end of something precious and rare . . . We can reflect on how we meet endings in life. Do we remain present or absent ourselves? Dow we feel anxious or sad? Are we indifferent or do we withdraw into a protective cocoon? How do we say goodbye?

What is our relationship to change? The way one experience ends shapes the way the next one arises. Can we let go? Do we cling? Our breath gives us the chance to study our relationship with endings in an intimate, primal way. Breathing is alive and ever changing . . . each breath unique . . . it is born, grows, it fades and dies away . . . . it mirrors the process of life itself. . .

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