#715 A Quick Introduction to Mindfulness

     Jon Kabat-Zinn PhD, originator (in 1979) of the now immensely popular Mindfulness-based Stress Reduction (MBSR) program, presents the helpful brief (12min) introductory video below.

     Key suggestions:
               • Practicing just for fun, out of curiosity. 
                          Not to get anywhere, or become anything eg more relaxed, a great meditator etc. 
                          Not to solve some problems you're having.
               • Simply holding this moment in awareness
               • Maintaining a still, dignified posture
               • "Meeting this moment in it's fullness with alertness"
               • Seeing if we can feel the breath (instead of think about it)
                          Seeing if you can surf on the sensations of the breath coming in & out of the body, moment by moment by moment
                          Letting everything else going on in the mind, in the room - sounds, everything, just be in the wings. Not suppressing anything, just featuring the breath.
                          Letting the breath take center stage in the field of awareness, as if your life depended on it, which of course it does, in more ways than you may think.


     See also the superb brief intro to "awareness": http://mindfulnessforeveryone.blogspot.ca/2012/04/113-excellent-introduction-to.html 

#515 Meditation Tips

     Resting in open awareness. Porous & equanimous to constantly arising energies - as these pass through awareness, like clouds floating by the clear blue sky.

    "When you sit,
     you leave the front door open,
     you leave the back door open,
     and you don't serve tea."                   Shunryu Suzuki 

      Zen talk by Koun Franz: "Beyond Words – December 19, 2013": http://zennovascotia.com/dharma-talks/

Andre Gallant   www.andregallant.com

#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

#348 Heart of Mindfulness Practice - Perseverance, Embracing "Difficulties"

     I was very excited to read the paper below on strengthening resiliency. It nicely describes "heart" as a collection of critical qualities that can be developed in a number of ways, such as sports and enduring a difficult childhood, but perhaps the most efficient laboratory-like conditions for creating heart is mindfulness practice. See: http://www.johnlovas.com/2013/06/heart-can-should-be-cultivated.html

     "Kokoro is the Japanese word for heart or fighting spirit. The Koreans refer to kokoro simply as the 'indomitable spirit.' ... it is something housed in all of us, and all we need to do is simply find ways to release it. ... Heart only needs to be tapped into and enriched.
     In martial arts, confidence, which can be defined as having trust in one's abilities, is recognized as being 'a product of one's previous experience.' Thus, training an individual by exposing him or her to supervised challenges that require 'reaching down inside' for heart teaches the student to have confidence in the ability to draw on fighting spirit when severely challenged. To be internalized, such training must be continually practiced and rehearsed. Such training is invaluable ... as everyone runs the risk of being exposed to traumatic stress."
       Bell CC, Suggs H. Using sports to strengthen resiliency in children. Training heart. Child Adolesc Psychiatr Clin N Am 1998; 7(4): 859-65.

     Heart allows one to PERSEVERE, and by experiencing a sequence of mini triumphs - daily meditation practice, sitting still for the predetermined time, despite urges to do stuff, itchy nose, stiffness, sleepiness, anxiety, boredom, plans, worries, etc, etc, etc one remains like-a-mountain sitting still - one builds internal strength to PERSEVERE, gradually transcending "ordinary unhappiness," finding greater and greater ease, equanimity, joy.

Anne Bastedo   http://www.serenityimages.ca

#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

#93 Review: Awareness

Mindfulness Session #1: Awareness

Practicing sustained attentional contact with our body involves:

• assuming a healthy, stable sitting posture,

• letting go of muscle tension,

• observing the feel of the breath,

• resting in stillness.

Noticing each time the focus of attention drifts from physical contact with present experience, we let go of words & images, and return to reality - to the tangible experience of the present moment. Awareness increasingly stabilizes as we keep noticing when we've drifted, and keep returning to awareness.

If you search (top left) for "awareness" within this blog, you will find at least 19 that deal with this fundamentally important topic.

Summer sea fog, Nova Scotia