We have talked about the value of “Short moments, many times a day”. Also, we acknowledge the value of making small changes, adopting “Tiny Habits” which will accrue and help create new neural pathways, positive changes in our brain. These short moments and Tiny Habits are important and invite us to live our practice throughout the day.
Is it necessary or possibly helpful though, to sit in formal practice in stillness, silence and/or guided meditation? I humbly offer that there are further benefits to be realized from taking time to sit for a longer 20-30 minute (minimum) practice a few times per week. It is in this practice that allows us, invites us to truly bring awareness to each moment. It is during this time that we notice our resistance to sitting, our incessant thoughts that distract us, our breath that may quiet as we move through the resistance, allow our thoughts, and slowly (at times) begin to settle. Is it possible that as we begin to settle that we notice this incredible space that is offered to us in this moment. May we see this invitation to pause from the day’s activity and doing, and settle into a breath that is slower perhaps and a mind that allows thoughts, but is free from following a story. Is it even possible to notice that our thoughts are not the truth? May we breathe into any sensation, emotion, feeling; just noting and allowing... What do we notice?
Maybe we bring in the practice of R A I N. Recognize in awareness; what are the thoughts, sensations, feelings, emotions that are arising. Allowing all that is on our experience. Holding it all. Investigating and inquiring with curiosity - what is that? What is the feeling/emotion behind that thought? What are the barriers within myself that I have built up to protect me - from whom? What am I noticing in my body? Am I feeling anything? If I am not feeling anything (which often happens) that is okay too… Are we holding any tension in our body? What about the muscles in our face? How is it right now in our shoulders? Our lower back? Our belly? May we simply and gently breathe into our experience in this moment? May we breathe into any sensation or discomfort? May we fully breathe into any pain? It is all - as Jon Kabat Zinn says- part of the curriculum; it is our experience; our truth in the moment. Finally, and most importantly, may we hold it all without judgment. May we invite it all in. May we Nuture ourselves and hold our experience in lovingkindness as we explore what is present for us in this moment.
Is it possible that we may feel happiness and joy in our bodies? Do we notice a warmth and expansiveness? May we feel a smile in the muscles in our face? What does anxiety, sadness or fear feel like - is it even possible to feel these emotions? If you are human, you may or may not feel emotion in your body - and that is your truth in this moment. There is no right or wrong. Just this.
Is it possible to take the time to breathe, to notice, to feel, to wait, to be kind and gentle with ourselves. Taking this time to nurture ourselves, to becoming aware of our own awareness, to start on the path to finding our own truth, is a gift we give ourselves, our loved ones and the world. It is the proverbial oxygen mask that we put on ourselves first, before helping others, when the cabin pressure in the plane requires us to do so. Taking this time to be in the present moment in awareness just may be the beginning of our own healing.
Allow – Danna Faulds
There is no controlling life.
Try corralling a lightning bolt,
containing a tornado. Dam a
stream, and it will create a new
channel. Resist, and the tide
will sweep you off your feet.
Allow, and grace will carry
you to higher ground. The only
safety lies in letting it all in—
the wild with the weak; fear,
fantasies, failures and success.
When loss rips off the doors of
the heart, or sadness veils your
vision with despair, practice
becomes simply bearing the truth.
In the choice to let go of your
known way of being, the whole
world is revealed to your new eyes.
I recommend the following talk entitled, Radical Self-Honesty: The Joy of Getting Real, with Tara Brach.
May you stay safe and be well,
Laurie
For fast-acting relief try slowing down. - Lily Tomlin
DISCLAIMER: WE ARE NOT MEDICAL OR PSYCHOLOGICAL PROFESSIONALS. YOU ENTER INTO MEDITATION PRACTICE OF YOUR OWN ACCORD. IF YOU ARE EXPERIENCING TRAUMA, DEPRESSION OR ANXIETY, IT MAY NOT BE SUPPORTIVE FOR YOU TO SIT IN STILLNESS OR FOR LONG MOMENTS OF MEDITATION. WHILE MILD DISCOMFORT AND IRRITATION WITH SITTING IN MINDFULNESS MEDITATION IS LIKELY AN INDICATION YOU ARE HAVING AN AUTHENTIC EXPERIENCE, IF YOU EXPERIENCE EXTREME DISCOMFORT, PLEASE DO NOT FORCE YOURSELF TO SIT IN SILENCE - ESPECIALLY FOR LONGER PERIODS OF TIME WITHOUT A CERTIFIED PRACTITIONER OR OTHER PROFESSIONAL SUPPORT. WE ARE HAPPY TO RECOMMEND SOMEONE TO SUPPORT YOU.