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 explored the workings of memory. Our fallible memories inform our life stories. They can keep us rooted in the past while strongly defining our present. Frank suggests that bringing “don’t know mind” to our memories and stories can be profoundly healing. Continue reading
Category Archives: Meditation
Don’t Know Mind in Meditation
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 worked with the fifth invitation to cultivate “don’t know mind.” This invitation seems to mirror queries found in the ancient Tao Te Ching. We drew inspiration from Ursula Le Guin’s elegant translation of the “Book About the Way and the Power of the Way.” She described it as “. . . the most lovable of all the great religious texts, funny, keen, kind, modest, indestructibly outrageous, and inexhaustibly refreshing. Of all the deep springs, this is the purest water. To me, it is also the deepest spring.” Continue reading
Shadows & Light in Meditation
Our Moving into Meditation class drew inspiration from the symbolism of darkness and light. We used contemplation and movement to explore the different feeling states we have in association with darkness and light. We used the breathing practices of Chandra Bhedana and Surya Bhedana to tune into the darkness and light in our experience and psyches. Zen poet Jane Hirshfield’s poem evoked imagery to further the journey. We also discussed the concept of the shadow in Jungian psychology. Continue reading
Being Held in Meditation
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 create the inner safety we need in order to feel our fears. In his beautiful poem Everything is Waiting for You, poet David Whyte challenges us to open ourselves up to the world. We explored the following guided meditation to feel the abiding support of the earth as if we were held in loving arms.
Introduction to Meditation Mindfulness of Thought
We had the final 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 emotion. We use the breath to stabilize our attention and then we focused the lens of attention on the compelling emotions, feeling freely in sustained awareness. This week we bring in mindfulness of thought.
Welcome Everything
We try to develop mindfulness to be all inclusive, to include all aspects of our life. To include breath, body, emotions, thoughts, the world we encounter – sights, sounds, smells, everything. Nothing is outside of awareness. That is what makes it sacred. The term “Big Mind” is sometimes used to describe the mind that holds everything. That doesn’t mean that we don’t act with discernment in the world. We keep our awareness and our hearts open, even though we might say no to something.
We keep our hearts and minds open through the strengthening of mindfulness. As mindfulness gets stronger and stronger, our attention is set free from what we are mindful of. When we have strong sensation or pain in the body – we often react to it, we tense around it or try to push it away. We may have feelings of anger, despair or self-pity. All these strong reactions can become entangled with what we are attending to. As mindfulness gets stronger, mindfulness itself begins to disentangle itself; it becomes independent. An analogy often used is that of a lotus flower. A lotus flower grows up out of the muddy water, but as it blooms it’s untouched by the mud. A beautiful white lotus is rooted in the mud, but it’s not touched by the mud. It has this purity. As the mindfulness gets stronger it’s becoming free from the mud, the places of attachment or aversion. In mindfulness meditation, we aim to be aware of thoughts. To include them in awareness, and in that inclusion, with time, learn to be free of them. Sometimes the mind does become silent.
Introduction to Meditation Mindfulness of Emotions
We had the third 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. In our last meeting we focused on mindfulness of the body. We use the breath to stabilize our attention and then we focus the lens of attention on the continuous array of physical sensations. This week we bring in emotion. We experience such a wide range of feeling. We rejoice and despair. With mindfulness we can feel freely and also be free from being driven by emotion. We find freedom in allowing our emotional life to flow.
Trusting Emotion
Meditation is a space and time to deeply trust our emotional life. Rather than deny or hold onto an emotion, we can trust this emotional experience can move through us. All emotions are a form of communication. We can listen to what is being communicated when we feel angry. We don’t reactively act on the anger. We have enough trust in the process to open to it more deeply. A transformation of emotion is possible in this opening. We begin to sense the depth of our emotional life and what underlies our everyday busyness.
It’s very important to distinguish between what happens in life, the difficulties in being human, and the secondary reactions we have to them that add to our suffering. How are we reacting that’s different from just letting a difficulty be there in its simplicity? In mindfulness we don’t judge ourselves negatively for our feelings or reactions. We try to wake up from the trance of our conditioning. We try to pay attention and notice what’s actually going on. It only matters that we wake up. We notice and don’t add anything more.
Introduction to Meditation Mindfulness of Daily Life
We use the breath as the foundation of meditation practice. One of the functions of the breath is to becalm the mind and to sense yourself: a living being . . . with six sense doors: sight, smell, hearing, taste, touch and in the Eastern contemplative tradition thought, a sense door that perceives what goes on in our minds. What does it mean to simply sense?
In meditation we let things simply appear through whatever sense door they appear in. We let them be there. Notice them when they’re there and when they go away, let them go. The emphasis is on being at ease. You’re not trying to accomplish anything; you’re not trying to force your meditation to become anything, just staying at ease and allowing things to occur naturally.
All kinds of sensory experience arise. There may be a sound outside. Let the sound come to you; you don’t have to go to it. An itch will occur; let the itch arise. You don’t have to do anything about it, just let it be there, be present for it. A thought arises, just be aware of the thought. You may experience restlessness . . . an eagerness to accomplish or fix something. You may try to block out what you are perceiving. The idea is to stay present. If sensation arises, be really present for it, take it in, allow it to be there, offer your presence to it. When it goes away, let it go away.
In the mindfulness tradition, this is called choiceless awareness. You don’t choose what arises, you don’t choose what you pay attention to, once you’re here and present you allow, choicelessly, whatever arises to be there. You’re not in conflict with anything. You’re not trying to manipulate anything or hold on to anything; just letting things be. In that radical letting-things-be, you let yourself be. Many people don’t have much experience with letting themselves just be. We’re always trying to fix or improve ourselves, to defend or protect ourselves. Let it be. Then the meditation practice unfolds and deepens with that sense of beingness.
Over time, you may find life unfolds with less stress and more freedom. Insight arises when we start being present for our life in a careful way. We develop more concentration and stability in daily life with practice. Mindfulness in daily life is bout being easy, open and present to what arises without getting entangled. Rather than withdrawing we connect more fully to life. Our presence is like when we bring two hands together, relaxed palm to palm, simply making contact with living experience.
What is freedom? It is nothing more, and nothing less, than life lived awake.
~Ken McLeod, “Forget Happiness”
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.
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.
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.”