I wanted to share some ideas for mindfulness practice in daily activities. It has come up in several of my classes where the opportunity to find time to meditate is sometimes a problem. In addition to formal sitting practice, I encourage people to have a meditation experience in the activities that they do every day.
Mindfulness meditation is something we do to develop concentration, clarity and equanimity.
So do your activity mindfully!
For example: driving
1. make an intention when you get in the car to have this be a meditation
2.do not multi task. no radio, music. no phone.
3.for the time that you set aside to drive, do just that
4. be aware of how it feels to sit in the seat , notice how your hands are on the wheel, look at your mirrors....almost like the first time that you got behind the wheel. Be aware of the experience of driving. What does the road look like. What cars are in front ,to the side, in the rear. What does the car, the traffic sound like. How does it make you feel? Where in your body do you feel it.
Whatever comes up in your moment to moment experience of driving, just make an observation.
5. when your mind wanders into memory, planning, fantasy.....gently return to observing the driving experience. This might happen often as the mind gets bored and wants something more interesting to to think about. How many times do we arrive somewhere where we really don't know how we actually got there.We put the driving on auto pilot and our mind went somewhere else.
6. When you arrive at your destination, see if there is a difference in how you can pay attention to other experiences that follow.
This can be done with so many activities..... cleaning, walking, washing, brushing teeth, eating, etc.
Try one or many. See what happens. Be open and gentle.
Thursday, December 17, 2009
Saturday, November 7, 2009
Mindfuness Meditation Resources
WAYS TO ACCESS THE MEDITATION TEACHINGS OF
SHINZEN YOUNG
Stephanie Nash has done with Shinzen, some personal
experiences, sometimes she asks questions a person new to
meditation might ask. Fun and interesting.)
“ExpandContract” (contains videos of dharma talks
Shinzen has given on retreats, as well as answers to
questions that have been sent in.)
Websites:
www.Shinzen.org (info about retreats,CD’s,written
articles)
www,BasicMindfulness.com(info on home phone retreats,
articles)
OTHER MINDFULNESS SITES AND ORGANIZATIONS IN L.A.
WEBSITES:
www.insightla.org
www.againstthestream.org
www.MindfulPath Meditation.com ( Jeanne Townsend’s site and blog, email for classes)
SHINZEN YOUNG
Video youtube channels:
“ShinzenInterviews” (contains videos of interviewsStephanie Nash has done with Shinzen, some personal
experiences, sometimes she asks questions a person new to
meditation might ask. Fun and interesting.)
“ExpandContract” (contains videos of dharma talks
Shinzen has given on retreats, as well as answers to
questions that have been sent in.)
Websites:
www.Shinzen.org (info about retreats,CD’s,written
articles)
www,BasicMindfulness.com(info on home phone retreats,
articles)
OTHER MINDFULNESS SITES AND ORGANIZATIONS IN L.A.
WEBSITES:
www.insightla.org
www.againstthestream.org
www.MindfulPath Meditation.com ( Jeanne Townsend’s site and blog, email for classes)
Tuesday, November 3, 2009
Meditation Focus on Rest: Easy Version
This week I will be teaching a meditation called" focus on rest: easy version" It is a great meditation for calming and quieting . I find that it really helps to relax the body and quiet the mind when one feels too busy, overwhelmed and worried. It was developed in this form by my teacher, Shinzen Young.
Meditation Focus on Rest: Easy Version
1. Start by positioning your attention.
* Place some attention on the darkness/brightness in front of/behind your closed eyes . We will refer to this as "Blank". Place some attention over your whole body detecting relaxation wherever you find it. We will refer to this as "Relaxed"
2. Now begin to note"Blank" or "Relaxed"
* If all you're aware of is Blank, note "Blank."
* If all you're aware of is Relaxed, note "Relaxed."
* If at any given moment, both are available just choose one to focus on. It dosen't matter which one.
* Focus on that Blank or Relaxed for a few seconds (unless it disappears before that).
* After those few seconds (or its disappearance) note again, either the same experience or a different one.
3. Let other things be in the backround.
* As you note Blank or Relaxed, other (Touch, Sound, Feel, Image, or Talk) may arise. perhaps quite intensely. That's Perfectly okay. Let them arise but in the backround of your attention while the foreground of attention is fascinated by Blank or Relaxed.
* If you get pulled away into a distraction, gently return to the Blank or Relaxed.
4. You can still focus on rest even when there is a lot of "unrest."
* Remember that to experience Blank does not require that mental images be absent. And to experience Relaxed does not require that your body be free from all discomfort, tension or agitation. You can have a lot of unrest in your mind and body and still be doing the technique perfectly!
5. Remember you have options.
* You can speak or think labels or note without labeling, whatever works for you in a given moment.
* You can zoom in, zoom out or zoom both ways or not intentionally zoom, whatever works for you in a given moment.
* You can intentionally restrict what you note to just Blank or Relaxed, or you can use the basic form of free floating between them.
* You can find restful states...
Just look at the darkness/brightness in front of/behind your closed eyes to find Blankness.
Tune into the sense of settledness that automatically accompanies being seated or lying down to find widespread Relaxation.
Tune into the muscle relaxation in your ribcage and abdomen that automatically accompanies each out breath.
* You can creat restful states...
You can try opening then closing your eyes to enhance the darkness/brightness.
You can try to intentionally relaxing individual body parts to create local relaxation, or straightening up and settle in to create whole body Relaxation.
Meditation Focus on Rest: Easy Version
1. Start by positioning your attention.
* Place some attention on the darkness/brightness in front of/behind your closed eyes . We will refer to this as "Blank". Place some attention over your whole body detecting relaxation wherever you find it. We will refer to this as "Relaxed"
2. Now begin to note"Blank" or "Relaxed"
* If all you're aware of is Blank, note "Blank."
* If all you're aware of is Relaxed, note "Relaxed."
* If at any given moment, both are available just choose one to focus on. It dosen't matter which one.
* Focus on that Blank or Relaxed for a few seconds (unless it disappears before that).
* After those few seconds (or its disappearance) note again, either the same experience or a different one.
3. Let other things be in the backround.
* As you note Blank or Relaxed, other (Touch, Sound, Feel, Image, or Talk) may arise. perhaps quite intensely. That's Perfectly okay. Let them arise but in the backround of your attention while the foreground of attention is fascinated by Blank or Relaxed.
* If you get pulled away into a distraction, gently return to the Blank or Relaxed.
4. You can still focus on rest even when there is a lot of "unrest."
* Remember that to experience Blank does not require that mental images be absent. And to experience Relaxed does not require that your body be free from all discomfort, tension or agitation. You can have a lot of unrest in your mind and body and still be doing the technique perfectly!
5. Remember you have options.
* You can speak or think labels or note without labeling, whatever works for you in a given moment.
* You can zoom in, zoom out or zoom both ways or not intentionally zoom, whatever works for you in a given moment.
* You can intentionally restrict what you note to just Blank or Relaxed, or you can use the basic form of free floating between them.
* You can find restful states...
Just look at the darkness/brightness in front of/behind your closed eyes to find Blankness.
Tune into the sense of settledness that automatically accompanies being seated or lying down to find widespread Relaxation.
Tune into the muscle relaxation in your ribcage and abdomen that automatically accompanies each out breath.
* You can creat restful states...
You can try opening then closing your eyes to enhance the darkness/brightness.
You can try to intentionally relaxing individual body parts to create local relaxation, or straightening up and settle in to create whole body Relaxation.
The Natural Warmth of Heart
The Natural Warmth of the Heart
In the difficulties of your life, says PEMA CHÖDRÖN, you will discover your natural love and warmth.
Before we can know what natural warmth really is, often we must experience loss. We go along for years moving through our days, propelled by habit, taking life pretty much for granted. Then we or someone dear to us has an accident or gets seriously ill, and it's as if blinders have been removed from our eyes. We see the meaninglessness of so much of what we do and the emptiness of so much we cling to.
When my mother died and I was asked to go through her
personal belongings, this awareness hit me hard. She had kept boxes of papers and trinkets that she treasured, things that she held on to through her many moves to smaller and smaller accommodations. They had represented security and comfort for her, and she had been unable to let them go. Now they were just boxes of stuff, things that held no meaning and represented no comfort or security to anyone. For me these were just empty objects, yet she had clung to them. Seeing this made me sad, and also thoughtful. After that I could never look at my own treasured objects in the same way. I had seen that things themselves are just what they are, neither precious nor worthless, and that all the labels, all our views and opinions about them, are arbitrary.
This was an experience of uncovering basic warmth. The loss of my mother and the pain of seeing so clearly how we impose judgments and values, prejudices, likes and dislikes, onto the world, made me feel great compassion for our shared human predicament. I remember explaining to myself that the whole world consisted of people just like me who were making much ado about nothing and suffering from it tremendously.
When my second marriage fell apart, I tasted the rawness of grief, the utter groundlessness of sorrow, and all the protective shields I had always managed to keep in place fell to pieces. To my surprise, along with the pain, I also felt an uncontrived tenderness for other people. I remember the complete openness and gentleness I felt for those I met briefly in the post office or at the grocery store. I found myself approaching the people I encountered as just like me - fully alive, fully capable of meanness and kindness, of stumbling and falling down and of standing up again. I'd never before experienced that much intimacy with unknown people. I could look into the eyes of store clerks and car mechanics, beggars and children, and feel our sameness. Somehow when my heart broke, the qualities of natural warmth, qualities like kindness and empathy and appreciation, just spontaneously emerged.
People say it was like that in New York City for a few weeks after September 11. When the world as they'd known it fell apart, a whole city full of people reached out to one another, took care of one another, and had no trouble looking into one another's eyes.
It is fairly common for crisis and pain to connect people with their capacity to love and care about one another. It is also common that this openness and compassion fades rather quickly, and that people then become afraid and far more guarded and closed than they ever were before. The question, then, is not only how to uncover our fundamental tenderness and warmth but also how to abide there with the fragile, often bittersweet vulnerability. How can we relax and open to the uncertainty of it?
The first time I met Dzigar Kongtrül, who is now my teacher, he spoke to me about the importance of pain. He had been living and teaching in North America for more than ten years and had come to realize that his students took the teachings and practices he gave them at a superficial level until they experienced pain in a way they couldn't shake. The Buddhist teachings were just a pastime, something to dabble in or use for relaxation, but when their lives fell apart, the teachings and practices became as essential as food or medicine.
The natural warmth that emerges when we experience pain includes all the heart qualities: love, compassion, gratitude, tenderness in any form. It also includes loneliness, sorrow, and the shakiness of fear. Before these vulnerable feelings harden, before the storylines kick in, these generally unwanted feelings are pregnant with kindness, with openness and caring. These feelings that we've become so accomplished at avoiding can soften us, can transform us. The openheartedness of natural warmth is sometimes pleasant, sometimes unpleasant -as "I want, I like," and as the opposite. The practice is to train in not automatically fleeing from uncomfortable tenderness when it arises. With time we can embrace it just as we would the comfortable tenderness of loving-kindness and genuine appreciation.
~Pema Chodron
In the difficulties of your life, says PEMA CHÖDRÖN, you will discover your natural love and warmth.
Before we can know what natural warmth really is, often we must experience loss. We go along for years moving through our days, propelled by habit, taking life pretty much for granted. Then we or someone dear to us has an accident or gets seriously ill, and it's as if blinders have been removed from our eyes. We see the meaninglessness of so much of what we do and the emptiness of so much we cling to.
When my mother died and I was asked to go through her
personal belongings, this awareness hit me hard. She had kept boxes of papers and trinkets that she treasured, things that she held on to through her many moves to smaller and smaller accommodations. They had represented security and comfort for her, and she had been unable to let them go. Now they were just boxes of stuff, things that held no meaning and represented no comfort or security to anyone. For me these were just empty objects, yet she had clung to them. Seeing this made me sad, and also thoughtful. After that I could never look at my own treasured objects in the same way. I had seen that things themselves are just what they are, neither precious nor worthless, and that all the labels, all our views and opinions about them, are arbitrary.
This was an experience of uncovering basic warmth. The loss of my mother and the pain of seeing so clearly how we impose judgments and values, prejudices, likes and dislikes, onto the world, made me feel great compassion for our shared human predicament. I remember explaining to myself that the whole world consisted of people just like me who were making much ado about nothing and suffering from it tremendously.
When my second marriage fell apart, I tasted the rawness of grief, the utter groundlessness of sorrow, and all the protective shields I had always managed to keep in place fell to pieces. To my surprise, along with the pain, I also felt an uncontrived tenderness for other people. I remember the complete openness and gentleness I felt for those I met briefly in the post office or at the grocery store. I found myself approaching the people I encountered as just like me - fully alive, fully capable of meanness and kindness, of stumbling and falling down and of standing up again. I'd never before experienced that much intimacy with unknown people. I could look into the eyes of store clerks and car mechanics, beggars and children, and feel our sameness. Somehow when my heart broke, the qualities of natural warmth, qualities like kindness and empathy and appreciation, just spontaneously emerged.
People say it was like that in New York City for a few weeks after September 11. When the world as they'd known it fell apart, a whole city full of people reached out to one another, took care of one another, and had no trouble looking into one another's eyes.
It is fairly common for crisis and pain to connect people with their capacity to love and care about one another. It is also common that this openness and compassion fades rather quickly, and that people then become afraid and far more guarded and closed than they ever were before. The question, then, is not only how to uncover our fundamental tenderness and warmth but also how to abide there with the fragile, often bittersweet vulnerability. How can we relax and open to the uncertainty of it?
The first time I met Dzigar Kongtrül, who is now my teacher, he spoke to me about the importance of pain. He had been living and teaching in North America for more than ten years and had come to realize that his students took the teachings and practices he gave them at a superficial level until they experienced pain in a way they couldn't shake. The Buddhist teachings were just a pastime, something to dabble in or use for relaxation, but when their lives fell apart, the teachings and practices became as essential as food or medicine.
The natural warmth that emerges when we experience pain includes all the heart qualities: love, compassion, gratitude, tenderness in any form. It also includes loneliness, sorrow, and the shakiness of fear. Before these vulnerable feelings harden, before the storylines kick in, these generally unwanted feelings are pregnant with kindness, with openness and caring. These feelings that we've become so accomplished at avoiding can soften us, can transform us. The openheartedness of natural warmth is sometimes pleasant, sometimes unpleasant -as "I want, I like," and as the opposite. The practice is to train in not automatically fleeing from uncomfortable tenderness when it arises. With time we can embrace it just as we would the comfortable tenderness of loving-kindness and genuine appreciation.
~Pema Chodron
Tuesday, October 27, 2009
October VSI Saturday Sit
It was my great pleasure to host the October Vipassana Support International Facilitator led Saturday Sit. The theme for the day was focus on positive and loving kindness.
I thank everyone for their support and kindness during the day. I really loved teaching the students new to meditation. They are so open and willing to explore. I think it is always a good idea to remember to have a "beginners mind" no mater how long we have been meditating.
I thank everyone for their support and kindness during the day. I really loved teaching the students new to meditation. They are so open and willing to explore. I think it is always a good idea to remember to have a "beginners mind" no mater how long we have been meditating.
Monday, October 26, 2009
Metta Loving Kindness Meditation
Metta or Loving Kindness Meditation is a very special meditation practice. It cultivates compassion, friendliness, appreciative joy and equanimity. It bring about positive changes in attitude as it systematically develops a quality of loving acceptance.
What better gift can we give to ourselves, the people around us, and to the world. It is a chance to take an action when you feel overwhelmed by difficulties and negatvity.
Loving-kindness is a meditation of the heart and should be taken outside" to the streets" so to speak and not just a formal practice. Applying the practice to daily life is a matter of directing a friendly attitude and having openness toward everyone you come in contact with, without discrimination.
The Loving Kindness Meditation:
1. Settle into a relaxed posture with eyes closed
2. Bring attention to the heart area
3.Imagine a warmth and softness there
4. Say to yourself"May I be safe from internal and external harm." and really try to imagine that feeling
5. Next say"May I be happy, at peace, content." Use images, internal talk, memories, etc. to help with the feel
6. Next say " May I be healthy, strong, balanced."
7.Next say "May I be free from worry and live my life easily"
8. These are said to onesself. then to someone we love, then to a person we feel neutral about, and then to someone that we have difficulty with.
9. It is then said radiating out into the world in all directions to all beings.
What better gift can we give to ourselves, the people around us, and to the world. It is a chance to take an action when you feel overwhelmed by difficulties and negatvity.
Loving-kindness is a meditation of the heart and should be taken outside" to the streets" so to speak and not just a formal practice. Applying the practice to daily life is a matter of directing a friendly attitude and having openness toward everyone you come in contact with, without discrimination.
The Loving Kindness Meditation:
1. Settle into a relaxed posture with eyes closed
2. Bring attention to the heart area
3.Imagine a warmth and softness there
4. Say to yourself"May I be safe from internal and external harm." and really try to imagine that feeling
5. Next say"May I be happy, at peace, content." Use images, internal talk, memories, etc. to help with the feel
6. Next say " May I be healthy, strong, balanced."
7.Next say "May I be free from worry and live my life easily"
8. These are said to onesself. then to someone we love, then to a person we feel neutral about, and then to someone that we have difficulty with.
9. It is then said radiating out into the world in all directions to all beings.
Sunday, October 11, 2009
breath meditation reminder
For all of those who attended the first meditation class at GCC ,
Thank you for your attendance! I think there were about 40 people there. I hope that all of you had a good experience! I am going to give you a review or reminder of the technique that we used in case you forgot or got confused. I hope you find time this week to practice.
I want to let you know that I will not be there next Wednesday , but I have a wonderful teacher coming, George Haas. He has a lot of teaching experience and is currently teaching at Against the Stream. Check out his classes at againstthestream.org
Guide to Restful Breath Meditation
1. sit comfortably and straighten your spine
2. relax and settle into the posture
3. bring your attention to your breath
4. soften the belly
5. breathe normally in a relaxed manner
6. notice where you experience the breath
7. on the out-breath notice a relaxing quality and relax with it
8. if your mind wanders, gently return to the breath when you are aware of it
9. you can make a mental note of "relax" saying it to yourself or aloud on the out-breath to help with focus
Thank you for your attendance! I think there were about 40 people there. I hope that all of you had a good experience! I am going to give you a review or reminder of the technique that we used in case you forgot or got confused. I hope you find time this week to practice.
I want to let you know that I will not be there next Wednesday , but I have a wonderful teacher coming, George Haas. He has a lot of teaching experience and is currently teaching at Against the Stream. Check out his classes at againstthestream.org
Guide to Restful Breath Meditation
1. sit comfortably and straighten your spine
2. relax and settle into the posture
3. bring your attention to your breath
4. soften the belly
5. breathe normally in a relaxed manner
6. notice where you experience the breath
7. on the out-breath notice a relaxing quality and relax with it
8. if your mind wanders, gently return to the breath when you are aware of it
9. you can make a mental note of "relax" saying it to yourself or aloud on the out-breath to help with focus
Saturday, October 3, 2009
New Meditation Class
I am very excited about teaching a meditation class at Glendale City College ! The first class is Wednesday Oct.7 from 12 to 1 , and is open to both students and faculty at the college.It will be a great opportunity to share some very wonderful and powerful techniques that I have learned over the years.
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