DEAR FRIENDS,
This week we invite you to practice - beginning with a foundational practice - and more.
From Sharon Salzberg: Frequently in instructing meditation, we say “rest” your attention on the breath. It’s a quality of resting and settling right from the start, a gentle act, not a labored struggle. And as a result of the practice, we develop increased concentration, yes. That is a key factor. But we also develop greater awareness of what’s going on with ourselves, what’s happening with our emotions, and when we see a thought, we don’t push it away. We notice it. We see it for what it is. That’s how we begin to get to know ourselves better, and by extension experience what’s happening with others more. We feel our connection to them more. Paying attention is one of the kindest things we can do—for ourselves, for others.
In a recent article from Mindful magazine Sharon Salzberg speaks about two aspects of mindfulness; that of being able to focus our attention - by gently resting it on the breath (some may need to use a mantra or an object as feet or hands). This is a valuable practice because as Salzberg says, “we develop increased concentration”.
We may also develop or cultivate greater awareness of what is happening in this moment with ourselves, ourt thoughts, emotions, etc. With this greater awareness we also may feel a closer connection to others, including our loved ones.
In my humble opinion, I support these words of wisdom from Salzberg. If this were a recording, however, I would play the sound of a vinyl record skipping (remember that sound)?
This week and during these challenging days of a global SARS- COV-19 uptick in cases, social and political challenges, election stress, school stress at every level, anticipated holiday celebrations and decisions regarding travel and visiting loved ones near and far.... What happens when these basic foundational practices do not seem to meet the demands of unprecedented uncertainty, anxiety, fear, sadness, grief, disconnectedness and distraction?
Salzberg and Judson Brewer, MD both have addressed these challenges recently.
First of all, Salzberg, talks about the interelatedness and interconnectedness of life. She considers, for example, observing a tree. So we look at a tree; we may admire its beauty, the changing color of the leaves, the texture of the trunk. If we step back and take another look at the tree, we see the roots connecting with the earth - and consider the soil and all the changing conditions of the soil... what is the condition of the water that moistens the soil, what are other nutrients in the soil? What are the substances in the air that
interact with the tree and the soil? What insects and critters interact with the tree? The tree is totally interconnected with the environment and the universe. Then we can appreciate the interconnectedness of all of humanity, indeed every living creature... “Everything is changing, everything is mutable, like an echo, like a dream... it is all a network of relatedness”.... We can explore this sense of constant change in life, and we can practice what this feels like to be here in this present moment observing this feeling and thinking - wtih kindness and non-judgment.
Judson Brewer suggests that if we experience distraction and a “monkey-mind” a mind that contains thoughts and feelings that jump aorund like monkeys jump from limb to limb. Instead of insisting that you take your mind that seems full of that distracted energy and meet it with a practice that is a higher level of enregy. Or -if the surface of the ocean of the mind is turbulent - we may want to step out of the ocean. We may want to drop down into the body and try a body scan; gently exploring different parts of our body... What does this feel like? Where am I feeling this thought/emotion in my body in this moment, what does sitting with this discomfort feel like ? Brewer says that our minds do not like uncertainty [and we wonder why we are feeling unsettled]? So, we take maybe a little longer than those “short moments many times a day” and sit with the body scan for @ 10 minutes. And maybe a loving-kindness prayer and/or practice for @ 5 minutes (minimum).
At the end of the day, I am grateful that, as Sharon Salzberg reminds us we can hold all of this - all of who and whose we are- in our awareness; and, if possible - with gratitude, forgiveness and joy.
Sources
Salzberg, Sharon: Meditation Teacher Sharon Salzberg Talks About the Power of Loving-Kindness - mindful.org Brewer, Judson
MD - drjud.com
Meditation Practice 11/04/2020
Stay Safe and Be Well,