#200 Narrative vs Experiential Attention

     We normally observe things by means of "narrative attention". We see something briefly, or hear the first few words of a sentence or maybe the first sentence, or read the first line or two of a paragraph, and then we're off into an elaborate story triggered by the tiny bit of real information. Reality mostly passes us by, because we're addicted to our own spin on things. "Please don't confuse me with facts!" Even physicians commonly stop patients well before they can recount their complete history, jump to conclusions based on inadequate data ("premature closure"), resulting in diagnostic errors. We're so used to being in this perpetual trance, that we're not consciously aware of an alternative to profound mindlessness.
     Mindfulness training helps us to gradually shift over to "experiential attention". When we're sitting in a tub full of nice warm water, and our attention is continuously with the physical reality of the warm water; when we hold a beloved little baby, toddler or puppy; when we do vigorous / dangerous activities like karate or rock climbing, THEN we tend to be completely present mind-heart-body, fully engaged with our immediate environment, no story being spun, time seems to stop, - we're real, fully here. It's a clear, needed break from narrative trance. 
      Clearly our ancestors could only have survived if they had the capacity for long periods of continuous experiential attention. How else could they sit motionless for hours, then pounce on an unsuspecting bird or animal? How else could they have avoided being themselves ambushed? Reality changes moment-by-moment - we can't freeze it with a story. Our stories keep hijacking us out of reality and freezing us in innumerable coma-like trances.
     So we all have a natural capacity for mindfulness, which though currently atrophied, we can cultivate to remarkable levels with mindfulness practices. 

     "Mindfulness lets experience be the teacher."           Jack Kornfield

Photo: Phiguy   www.dpreview.com

#199 Observing Clearly - Accepting vs Reacting

     To clearly, objectively observe a phenomenon - be it the tickle at the tip of my nose, discomfort in my foot during sitting meditation, or anxiety about my presentation tomorrow - I need to fully accept it as it presents itself. Full acceptance includes nondefensively being with & observing the physical sensations.
     I need to see what happens to the phenomenon, over time, without me interfering with it in any way. Acceptance like this shows a willingness to tolerate tolerable discomfort, so I can develop a deeper level of understanding about the phenomenon - to see what I can learn from it - to see if I can have a wiser relationship with it. So acceptance means letting go of reacting automatically.
     Why would we choose to try this? Because we sense that we can do better than allow our life to remain dominated by primitive reflexes. We assume that our quality of life, and the quality of life of those around us may be improved if our relationship to difficulties were more refined.

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#198 Observing - instead of scratching - that tickle

     A tickle at the tip of my nose during my first sitting meditation was a full-scale alarm call for action - I MUST IMMEDIATELY SCRATCH! Yet the instructions were not to move, but sit still, and simply observe this phenomenon, with curiosity. Henry Ford's "Whether you think you can, or think you can't, you're right" motto is spot on. My hand probably flew to my nose reflexively a few times before I learned enough just to be able to make a conscious choice!  
     These itches became less and less powerful summons to action the more often I simply observed their arising, abiding, and passing away, in stillness.
     The surprising power of this simple, but (at first) not easy practice, and its effects on our daily life, is for each of us to discover.
     What happens if I do this with a mosquito bite? How about increasingly more challenging thoughts, events and people who (maybe only potentially) "push my button"?

The dying star called Helix Nebula - by NASA/JPL-Caltech

#197 Starting from where we are

     Each aspect of our character seems to mature at different rates throughout life. Some aspects may essentially remain dormant, forgotten. 
     Awareness of our own body is a fascinating case in point. Many of us take our body for granted, pretty much ignoring it - until it becomes sick or disabled. How much of the time are you off in thoughts - a disembodied floating head, while your body runs on autopilot?
     Activities like yoga, tai chi, qi gong, karate, judo, dancing, gymnastics etc teach us to appreciate our bodies - we learn experientially what it's like to fill our bodies with awareness. Feeling embodied gives one a reassuring sense of not just physical, but overall competence. One feels truly fully present! While being in one's head gives rise to an unpleasant, neurotic mood - akin to "cabin-fever" - "not all there".
     Sitting, standing and walking meditation are powerful means of reconnecting with our bodies, of cultivating refined body-awareness. Initially, we might notice some stiff sore areas that we might not have noticed before. This is not caused by the meditation practice, rather the result of us developing greater body-awareness. As our body-awareness becomes more refined, we may notice that we can't feel some parts of our bodies - but gradually we can bring meditative awareness into these "numb spots" as well. We also may notice varying degrees of armoring - very stiff musculature in various parts of our body - this takes some time to loosen.
     It's not a competitive race. Patient, consistent practice using minimal force, but persistent, gentle intelligence cultivates our innate natural wisdom.

Credit: slideshare   http://www.slideshare.net/myprof/unusual-pics08-20120phyl1

#196 To Flourish amid Complexity, Ambiguity, Liminality & Constant Change

     We have a natural aversion to complexity, ambiguity, liminality - to moving targets in general. It must be a hangover from our reptilian past - we just love quick, simple (even simple-minded), clear-cut decisive action. However, our world is infinitely complex and constantly changing.
     No wonder so many seek refuge and willingly become brainwashed in simplistic dogmatic black-or-white worldviews - "you're either with us, or against us". Ambiguity intolerance is characteristic of an adolescent level of development - high school cliques, bullying etc. Many of us never grow out of this. Adults elect leaders who give instant "witty" (sarcastic) responses to complex questions or criticisms - not exactly a sign of wisdom.
     Many of us go towards the other extreme - willingly remaining perpetually confused. Facing reality can be deferred for an entire lifetime. There are endless distractions to help keep one mindlessly entertained.
     Clear seeing, accepting ALL of reality, as it is, including the difficult, complex and ambiguous aspects, requires sober responsible maturity. Welcome to real adult life!
     In mindfulness we learn to become accurately aware of what's going on around us and within us. Only when we perceive clearly can we respond appropriately - to help instead of hinder, to decrease instead of increase suffering.

#195 Incremental changes upon changes

     There are many ways to delay one's own normal personal growth trajectory or evolution of consciousness - I've done them all. A biggy is becoming engrossed conceptually with ideas about mindfulness, yet "not finding time" to practice mindfulness. The key is practicing mindfulness, continuously. We can do so with surprisingly minimal effort - in this way, we become energized by the practice.
     As we practice in this intelligent manner, we notice progressive positive changes in our selves, which in turn motivates us to practice more consistenly. And on it goes, slowly ...

#194 Acceptance allows Perception

     Acceptance is about being “open to seeing and acknowledging things as they are in the present moment; acceptance does not mean passivity or resignation, rather a clearer understanding of the present so one can more effectively respond.”
        Shapiro SL, Schwartz GE. Intentional systemic mindfulness: an integrative model for self-regulation and health. Adv Mind Body Med 2000; 16(2): 128-34.

     Acceptance is essential for clear perception! Until we’re prepared to accept something, we literally can't see it, find it confusing, or "protect ourselves" by avoiding the issue in some other way.
     We have 2 ways of relating to anything: approach or avoidance. Only approach works, and works best when we're fully conscious - "with eyes wide open".
     So acceptance may sound easy, but like awareness, it requires ongoing intentional training.

Luckett Vineyards, Gaspereau, Nova Scotia