#756 How and Who am I - Right Now? and Now? and Now?

     It's critical to keep tabs on ourself - often. Why? Because we drift & get lost - a LOT!

     "… studies on attentiveness show that people are only briefly & unpredictably attentive. Attention habitually diverts to unrelated thoughts & feelings, leaving any task at hand to be managed 'on autopilot.' These studies suggest that mindlessness ('mind wandering,' 'zoning out,' 'task-unrelated thought') is 'one of the most ubiquitous & pervasive of all cognitive phenomena' and that it often occurs unintentionally, without awareness, occupies a substantial proportion of our day, and leads to failures in task performance." Lovas JG, Lovas DA, Lovas PM. Mindfulness and Professionalism in Dentistry. J Dent Educ 2008; 72(9): 998-1009.
     And that doesn't even mention wallowing & catastrophizing - our addiction to the re-runs of the never-ending-story-of-me!

     So, CHECK IN - often & regularly: 

1. Where am I physically - right here & now?
This is to actually "land" from thought-world, to reality. 

2. How am I feeling - Stressed or Peaceful?
If stressed, is this beneficial (functional) in any way, or just conditioning? If your current situation is more appropriately handled peacefully (almost always), can I accept & gently release stress with self-compassion?

3. Can I shift into Authenticity?
Of course you can, no question. As soon as you let go of being stress - not feeling or having stress, but stress-as-an-identity - you return to being authenticity. Authenticity - who you are & have always been - is still, silent, at peace, and spacious enough to hold any & all of life's challenges, including your young frightened part ("poor,  hurt, needy me"), with unshakable equanimity & grace.
     This young part is a very small, temporary part, that reflects the effects of traumas & conditioning. It's nowhere near your actual identity, which is inconceivably vast. Don't take your young part so personally, so seriously! Hold it lovingly BUT lightly. Your authenticity is vast, fluid & completely untouched by life's inevitable ups & downs: gain & loss, status & disgrace, censure & praise, pleasure & pain. 
     Your authenticity can be compared to a wise, loving, nurturing grandparent or wise elder. Your young part can be compared to a three-year-old grandchild. The two have vastly different depths, scopes & capacities.  
     Who you really are is spacious enough to easily hold your young, beat-up part in safety & unconditional love. BE authenticity.

     “Inner peace doesn't come from getting what we want, but from remembering who we are.” Marianne Williamson

 

#737 Prolific Conceptualisation

     Most of us are well aware of our tendency to "go off on a tangent", while thinking, speaking, or looking something up on the internet. We start off on one specific topic, and before we know it, quite unintentionally, we're way, way off on a totally unrelated topic and may not even remember what we started with. Especially problematic forms of "thought proliferation" play central roles in depression (wallowing) and anxiety (catastrophization). But since we all seem to do "normal" thought proliferation, we mistakenly assume that it's harmless. 

     Buddhist psychology considers our tendency to spin off into the past, future, or sideways - away from present-moment reality - a central cause of suffering.
     "The vicious proliferating tendency of the worldling's consciousness weaves for him a labyrinthine network of concepts connecting the three periods of time through processes of recognition, retrospection and speculation. The tangled maze with its apparent objectivity entices the worldling and ultimately obsesses and overwhelms him."
     Bhikkhu Kantukurunde Nanananda. "Concept and Reality in Early Buddhist Thought. An Essay on Papanca and Papanca-Sanna-Sankha." Buddhist Publication Society, 1971. www.seeingthroughthenet.net

     In meditation practice we clearly see when we're overthinking things, we let thoughts go, and remain continuously grounded in reality, directly experiencing (without words & concepts interposed) moment-by-moment, the ever-changing present moment.

Some activities hold our complete attention!

#693 Wisdom via Mindfulness

     "In the development of wisdom, one quality of mind above all others is the key to practice. This quality is mindfulness, attention, or self-recollection. The most direct way to understand our life situation, who we are, and how our mind and body operate, is to observe with a mind that simply notices all events equally. This attitude of non-judgemental, direct observation allows all events to occur in a natural way. By keeping the attention in the present moment, we can see more and more clearly the true characteristics of our mind and body process. "                                       Jack Kornfield

WisdomAtWork.com

#683 Mindful Awareness - So Much More

     What do these words really mean? Obviously not daydreaming while performing activities requiring careful attention.
     But aren't there surprising similarities between the type of attention it takes to rob a bank, perform intricate surgery, watch a fascinating movie, yell at someone in a fit of anger? Could a fairly young person muster this type of attention? How about certain animals? Have you seen how quickly a crow can custom-design a simple tool? So there must be far more to mindfulness than focused attention. 
     Learning to stabilize attention on the flowing, changing content of the present moment is an important, but partial aspect. It helps us to let go of clinging to the past, the future, to stuff that never was & never will be. But replacing all that with clinging to the present doesn't help much! Everything in the present is also temporary, fleeting, can't be held onto, nor identified with - this is simply the way reality is.
     As we abandon our delusions & wishful thinking, our attention shifts from self-obsession to an open-hearted embrace of the big picture - everyone & everything - the flow of present-moment reality. And everything changes, both gradually and all-at-once.

The Biscuit Eater, Mahone Bay, NS

#647 Mindfulness

      "The most direct way to understand our life situation, who we are and how our mind and body operate, is to observe with a mind that simply notices all events equally. This attitude of non-judgmental, direct observation allows all events to occur in a natural way.
     By keeping the attention in the present moment, we can see more and more clearly the true characteristics of our mind and body process."                                                                     Jack Kornfield                         www.wisdomatwork.com

Bess

#631 Understanding

     "The most direct way to understand our life situation, who we are, and how our mind and body operate, is to observe with a mind that simply notices all events equally. This attitude of non-judgmental, direct observation allows all events to occur in a natural way. By keeping the attention in the present moment, we can see more and more clearly the true characteristics of our mind and body process. "

                 Jack Kornfield                                                  www.wisdomatwork.com

#623 Sanity 101 - From Trance to Agency

     We're surprisingly often caught in the momentum of a trance. Something triggers the memory of an old, meaningful event (pleasant or unpleasant), and we suddenly:
          • Overreact (our "button was pushed");
          • Freeze, become incapacitated by anxiety / fear;
          • Simply zone out, off in an imaginary world.
     Too often we don't engage appropriately with life, in real time. This seriously compromises our character, quality of life, and efficacy.

     Mindfulness practice helps us quickly recognize when we're "off" ie inappropriate to our present situation. We strengthen "the muscle" that efficiently, seamlessly brings our attention back to right here, right now, thus stabilizing concentration. Continuous awareness of, and appropriately responding to one's current circumstances, is the very basis of sanity.

#612 Feeling Lousy? Now What?

     Feeling down, blue, out of sorts, alone, useless, etc happens so often for many of us that, at some level, we identify with it - it feels like home, "that's me - that's how I am, who I am". Other emotions, like love, joy & happiness seem to slip right through, so we correctly recognize their transient, ephemeral nature.
     Is it possible that identifying with downer emotions is what makes them so sticky? What if we didn't focus on these so intently when they appeared - would these evaporate as seamlessly as joy? Can we imagine the effect of having no preference for joy over sadness?

#584 Quality of Attention & Quality of Life

     We humans are fully capable of abysmal stupidity AND equally capable of, and evolving towards, transcendent wisdom. Our infatuation with science and other forms of materialism is starting to wear thin. One of the most vocal and eloquent critics of religion, Sam Harris, just came out with a book on spirituality(!!), in which he uses science to support the essential core treasures held within wisdom traditions. A tongue-in-cheek definition of psychology: "Proving, that what grandma always told us, is true."

     "How we pay attention to the present moment largely determines the character of our experience and, therefore, the quality of our lives. Mystics and contemplatives have made this claim for ages - but a growing body of scientific research now bears it out."                         Sam Harris. "Waking Up. A Guide to Spirituality without Religion." Simon & Schuster, 2014.

#573 Wise Effort in Meditation - Effortless, Instant

     "The next time you sit in meditation, notice how often you get lost in thought. What causes that drift into thinking? Did you deliberately try to lose yourself? If not, then getting lost in thought was not your responsibility.
     Now notice when you have awakened out of thought. You may take credit for waking yourself up, but the noticing you are no longer lost in thought occurs after having awakened out of it. 
     You cannot take responsibility for losing yourself or waking back up. What really happens is a mystery.

     The less we do to establish or cultivate awareness, the more it reveals itself."


       Rodney Smith. Awakening. A Paradigm Shift of the Heart. Shambhala, Boston, 2014.

#525 Bare Attention Cultivation

     "... keep your attention focused on the tactile sensations of the breath, which change from moment to moment. ... let your mind be as conceptually silent as possible ... during the out-breath, release any involuntary thoughts that have cropped up. ... arouse your attention (counteracting laxity) during the in-breath, and relax your attention (counteracting excitation) with each out-breath. But don't relax so much that you become spaced out or dull. In this way, with each complete breath, you remedy the two major defects of attention.
     Meditation is a balancing act between attention and relaxation.
     The kind of awareness cultivated here is called bare attention, in which the mind is fully focused on the sensory impressions appearing to it, moment to moment, rather than getting caught up in conceptual & emotional responses to those stimuli."
 
       B. Alan Wallace. "The Attention Revolution. Unlocking the Power of the Focused Mind." Wisdom, Boston, 2006.  

     Wondering about your ability to meditate? See: http://mindfulnessforeveryone.blogspot.ca/2014/04/519-feeling-of-im-no-good-at-meditating.html

 

Jimmy Chin, National Geographic   http://photography.nationalgeographic.com

#523 Benefits of Mindfulness

     "One of the greatest benefits of a powerful faculty of attention is that it gives us the ability to successfully cultivate other positive qualities. With the powerful tool of focused attention, we can uproot formerly intractable bad habits, such as addictive behaviors or harmful thoughts and emotions. We can use it to develop an openhearted stance toward others and, on that basis, experience profound insights into the nature of the mind and of reality, radically altering our relation to the rest of the world."

       B. Alan Wallace. "The Attention Revolution. Unlocking the Power of the Focused Mind." Wisdom, Boston, 2006.
       See also: http://healthyhealers.blogspot.ca/2012/06/sadness-and-lostness-as-mood.html 

Tiplea Remus, National Geographic   http://photography.nationalgeographic.com

#489 Attending to Just This, Right Here, Right Now

     We currently live in an age of distraction, yet we come from a long line of humans who successfully survived by being acutely attuned to environmental cues of danger, as well as opportunity to flourish.
     Many of us realize that today, there's just too much information coming at us 24/7 from all directions, so we need to improve our currently diminished abilities to prioritize, focus attention & stabilize awareness. Mindfulness meditation is a healthy, intelligent way of achieving this.
     We simply sit still, attend directly to the physical feel of the breath in our belly, letting go of words eg stories, plans, worries, etc. This is how we start sitting practice, whether a novice or if we've been practicing for many years.

     See also: http://mindfulnessforeveryone.blogspot.ca/2012/01/6-awareness.html
     and: http://mindfulnessforeveryone.blogspot.ca/2012/10/200-narrative-vs-experiential-attention.html

Elena Shumilova  http://www.flickr.com/photos/75571860@N06/11874722676/

#481 Why Become Educated - through School AND Meditation?

     To know: "How to keep from going through your comfortable, prosperous, respectable adult life dead, unconscious, a slave to your head and to your natural default setting of being uniquely, completely, imperially alone day in and day out. ...
      The really important kind of freedom involves attention and awareness and discipline, and being able truly to care about other people and to sacrifice for them over and over in myriad petty, unsexy ways every day. That is real freedom.
     That is being educated, and understanding how to think. The alternative is unconsciousness, the default setting, the rat race, the constant gnawing sense of having had, and lost, some infinite thing."                                           David Foster Wallace

      David Foster Wallace's entire 2005 Kenyon College Commencement Speech (below) is WELL worth 22 minutes of your time.

#415 Can You Predict the Future?

     The logical answer of course is no. And yet, don't we all act as though we could?
     We briefly catch sight of someone, and immediately categorize them in all sorts of ways (education, socio-economic status, morals, IQ, etc etc) - is that not predicting the future based on minimal data? Prejudice, stereotyping, racial profiling ...
     Someone starts saying something, and we immediately know the rest of the story. Our listening shuts down, and our own self-talk takes over, as if we had a more concisely packaged version of what's being said (but are now failing to hear). Is this not also predicting the future based on minimal data? Premature closure, narrative (vs experiential) focus of attention, jumping to conclusions ...
     But perhaps the most limiting, most damagingly handicapping of all our pseudo-clairvoyant misadventures is our total and utter ineptitude at predicting our own potential as human beings.
     Three concepts should be considered: levels of consciousness, iterative learning, and experiential learning.  
     Einstein said “No problem can be solved from the same consciousness that created it.” Looking at it another way, your 6-year old self joyfully beating your mother's cooking pot with a wooden spoon could not possibly understand, and thus could not possibly predict, the sublime pleasure you now (perhaps) derive from listening to classical music.
     There were many steps between your 2-year-old and current musical sensibilities. At each step, you changed as a person (levels of consciousness & changing brain anatomy & physiology), and with these changes, your perceptions kept changing stepwise - iterative learning. 
     Experiential learning is another way of looking at levels of consciousness and iterative learning. One can read forever about a lived (mind-body) experience eg climbing Everest, yet remain quite naive about it. A classic example is the qualitative difference between reading about meditation versus practicing it - there's really no comparison. See: http://healthyhealers.blogspot.ca/2013/06/intellectual-glass-ceiling-it-most.html
     Practicing mindfulness meditation, one learns that one's consciousness continuously evolves, and as it does, one is constantly surprised by how one's life improves. One cannot predict how it will improve, nor even adequately describe the improvements, particularly to non-meditators, for the reasons above.
     But it's important to understand that we all can evolve our own consciousness via meditation practice, cannot predict what it's going to be like, and others cannot give us a detailed description of what we'll experience. It's best to keep letting go of old ideas - they distort the absolutely unique present moment. Why not experience each moment's fresh surprises?

Exchanging Atoms Timelessly

#404 Bringing the Spotlight Back, Again & Again & Again

     The focus of our attention is much like where a spotlight shines in the dark. We mainly see only where the spotlight is shining. Our attention is known to flit about quite rapidly & randomly - as if the spotlight were on a swivel and there's a windstorm raging. It's like a small active puppy running all over the place, or monkey jumping around the branches of trees - "monkey mind."
     If we're learning to focus our attention steadily on one object ie stabilize our awareness, we have to quickly notice when attention has drifted off target, and quickly bring it back on target. So we train to notice when the spotlight is off on something other than what it's supposed to be on, then we gently take hold of the spotlight, and point it back onto the object of our attention, again, & again, & again, & again ... We build the "muscles" - really the awareness & intention - that bring attention back. This is how we gradually, progressively stabilize awareness.

Shad Bay area, Nova Scotia, early morning, September 28, 2013

#401 Expressing our Freedom - the Jar of Soil & Water Metaphor - Part 4

     In part 3 we saw how our own selective focus creates what feels like the inherent attractive or repulsive magnetic power of objects that interest us, while at the same time, most objects completely escape our attention. Since we create magnetic charges, which distort perception and cause suffering, it's entirely reasonable for us to let go of this charge-creating process and thereby decrease suffering.
     Restricting the focus of one's attention to either desirable or aversive aspects of an object is like an unethical sales pitch to oneself! Unethical because one or a few features are focused on - magnified, leaving out all the features which would balance out - neutralize - the charge or power to attract or repulse us. So how can we drop the sales pitch, and see things objectively, as they are instead of how we'd like to have them?
     One way is to examine all the features - positive, negative & neutral - of the object of interest, instead of focusing on & magnifying the positive features if attractive (idealize, idolize), or negative features if repulsive (demonize). This is not a killjoy thing, it's simply clear, objective, balanced, dispassionate observation - what the object itself is actually like, without "me, myself & I" dominating.
     Another major complimentary way is to examine all the other objects of awareness surrounding the principal object - to see it in context. What is this whole present situation about? This approach does include how I'm feeling, what I need etc. It also includes all of the atmosphere that will to various degrees color my perception.
     By remembering that the world does not revolve around my needs, we perceive more accurately, judge more wisely, behave more kindly & appropriately. Even though there's all sorts of turbid muddy soil particles drifting, sometimes ever swirling, the bigger picture is clear, still water holding all of it.

Appreciation by David Gillespie   http://www.fogforestgallery.ca/bios/bio_gillespie.html

#398 Clarity of Mind - the Jar of Soil & Water Metaphor

     If we take a glass jar, add some soil, fill it with water, put a lid on, then shake it all up, we've created a cloudy suspension of particles - dilute mud. Now if we leave this jar undisturbed, we see that inevitably all the soil particles gradually settle to the bottom, leaving crystal clear water above. 
     The soil particles represent the myriad things to which we attend. The more "going on in our lives", the more darkly turbid the jar contents. Inherently pure clear water represents our mind.
     The more we practice mindfulness meditation, the more opportunity we provide for the jar to sit still, the more particles settle, and the greater the clarity of the water.
     Each time we notice that we're thinking, worrying, daydreaming etc - playing or wrestling with soil particles - we patiently gently effortlessly - without shaking the jar - let it go, returning our awareness to the physical feel of the present moment eg breathing, posture, muscle tone, sounds.
     Although most of us only have rare, very brief experiences of our jar containing crystal clear water (all mud at the bottom), we all have this natural capacity. It truly is simply (though not easily) a matter of prioritizing time for this evolved activity. We have a lifelong habit of playing & struggling with mud. Now we know how to intentionally achieve clarity of mind. Far more exciting than theory - just another floating particle - is seizing the opportunity now to actualize & stabilize this clarity.

Kentville, Nova Scotia

#360 Technology MUST be Balanced with Timeless Basic Human Skills

     Google's director of research interviewed Nicholas Carr, author of the article "Is Google making us stupid?" and the book "What the Internet is Doing to our Brains - The Shallows." Carr argued that regular use of the internet, computer games & smart phones thoroughly & effectively remodels our thinking, behavior patterns & our brains physically (neuroplasticity), with the corresponding very real danger of disuse atrophy of the neural networks that enable us to reflect deeply AND THUS weaken our ability to behave wisely - "Use it or loose it!"
     "If you look throughout the history of culture, you see that many of the great monuments of culture - whether we're talking about art, science, literature, whatever - come from people who were able to think attentively, deeply, and be contemplative, meditative, and be reflective. And if we devalue those things, and practice those things less, I think we not only get less interesting as individuals, we face a culture that is flatter, not as vibrant, and not as interesting as it used to be.
     ... inundating (oneself) with new technologies, with new information, has to be balanced with being attentive, reading, backing away from technology, even backing away from friends sometimes. It's great to collaborate, but there's also a role in the world for solitude, and I think we should encourage our kids, and ourselves, to practice that as well."
http://fora.tv/2010/06/23/Nicholas_Carr_Is_Google_Making_Us_Stupid

     Speed, quantity, meaningless fun, fast food etc must be BALANCED with - and as we mature as individuals & as cultures, progressively REPLACED by - slowing down, quality, meaning, food that's slowly prepared with love & other quality ingredients etc. Our lives have meaning; technology has no inherent meaning. We make tools / technology to improve - not distort - the quality of our lives.

     See also: http://mindfulnessforeveryone.blogspot.ca/2012/07/146-time-to-re-engage.html

evanrassbcglobalnet   www.dpreview.com

#249 Busy, Scattered, Distracted, Monkey Mind & Clarity

     When we sit in meditation, particularly when there's a lot going on in our lives, the mind is flooded with, sometimes overwhelmed by, thoughts.

      “… in the mind of the ordinary person, no less than sixty-four thoughts come and go every … fraction of a second. These thoughts arise because … of desire, aversion, and ignorance. Because of them, our minds cannot help but constantly move. Only by transcending (these) can the mind stop moving.”
       Sheng Yen “Song of Mind. Wisdom from the Zen Classic Xin Ming.” Shambhala, Boston, 2004.

     Fortunately, as we continue sitting, thoughts settle with time. If we take a glass jar of water with a clump of mud and shake it, the water becomes opaque and brown. But as the jar sits still, and the mud settles to the bottom, the water gradually clarifies. Like water, the mind is inherently crystal clear.
     Time alone isn't enough. We must "choose to confront those fears and desires that hitherto we had either repressed or acted out.” Specifically, we must work directly & wisely with desire, aversion and ignorance.
       Batchelor S. “Living with the devil. A meditation on good and evil.” Riverhead Books, NY, 2004.

Photo: wchee   www.dpreview.com