Tag: wellbeing

A short meditation exercise for when you feel under pressure

Karl DuffyLeave a comment

Close your eyes gently. Let your body be at rest and your breathing be natural. Begin to listen to the play of sounds around you. Notice those that are loud or soft, far and near. Notice how sounds arise and vanish on their own, leaving no trace. 

After you have listened for a few minutes, let yourself sense, feel or imagine that your mind is not limited to your head. Sense that your mind is expanding to be open like the sky – clear, vast like space.  Feel that your mind extends outwards beyond the most distant sounds. Imagine there are no boundaries to your mind, no inside or outside. Let the awareness of your mind extend in every direction, like the sky.

 Relax in this openness and just listen. Let every sound you hear – people, the breeze, your breath – arise and pass away like a could in the open space of your mind.  Let thoughts and feelings – pleasant, unpleasant – come and go without resistance or struggle. Relax and rest in this openness.  Let sensations float and change. Pay attention to consciousness itself. Notice how the open space of awareness is clear, transparent, timeless and without conflict – allowing for all things, but not limited by them. This is your own true nature. Rest in it. Trust it. It is home.

Jack Kornfield, The Wise Heart

How to defeat fear

Karl Duffy1 Comment

Once there was a young warrior. Her teacher told her that she had to do battle with fear. She didn’t want to do that. It seemed too aggressive; it was scary; it seemed unfriendly. But the teacher said she had to do it and gave her the instructions for the battle. The day arrived. The student warrior stood on one side, and fear stood on the other. The warrior was feeling very small, and fear was looking big and wrathful. They both had their weapons. The young warrior roused herself and went toward fear, prostrated three times, and asked, “May I have permission to go into battle with you?” Fear said, “Thank you for showing me so much respect that you ask permission.” Then the young warrior said, “How can I defeat you?” Fear replied, “My weapons are that I talk fast, and I get very close to your face. Then you get completely unnerved, and you do whatever I say. If you don’t do what I tell you, I have no power. You can listen to me, and you can have respect for me. You can even be convinced by me. But if you don’t do what I say, I have no power.” In that way, the student warrior learned how to defeat fear.

Pema Chodron

Where the tension in our lives comes from

Karl Duffy1 Comment

The moment we stray from where we are, we create a tension between two places – where we are and where we are thinking of being. It is this tension that blocks us from the sensation of being fully alive, because being split in our attention prevents us from being authentic – even though managing many tasks at once (being skilful in splitting our attention)  is considered intelligent.

For most of us, straying from where we are and coming back is a never-ending task, very much like blinking and breathing. When we incorporate the fullness of attention into our daily lives, we seldom notice it. But if we should interrupt our flow of being, we will stumble just as surely as if we were to stop seeing or breathing. That we stray from the moment is not surprising. The more crucial thing is that we return. 

Mark Nepo, The Book Of Awakening

Welcoming whatever is present today with kindness

Karl Duffy1 Comment

Mindfulness is an act of hospitality. A way of learning to treat ourselves with kindness and care that slowly begins to percolate into the deepest recesses of our being while gradually offering us the possibility of relating to others in the same manner. Working with whatever is present is enough. There is no need to condemn ourselves for not feeling loving or kind. Rather, the process asks us to entertain the possibility of offering hospitality to ourselves no matter what we are thinking or feeling.

[Today] try taking some time to explore the possibility of sitting with yourself as if you were your own best friend. Dwelling in the awareness of the breath, allowing thoughts and feelings to come and go, experiment with the possibility of embracing yourself as you would embrace another person who is dear to you and needs to be held. If you like try silently repeating a phrase on your own behalf. You might offer yourself one or more of the following: “May I be safe”. “May I be free from suffering”. “May I be peaceful”.

Saki Santorelli, Letting Ourselves Heal

Coming home to rest

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Movement is one part of life but to be in a state of no movement is also a substantial part of our life… The way we live, we go on collecting things on the material level, knowledge on the intellectual level, experience on the sensual and psychological level. We go on acquiring and the I, the Me, the Ego that goes on acquiring becomes stronger by every experience, with every achievement and we create an enclosure around us by our own knowledge, experience, possessions. In that enclosure we live and we feel secure in that. We live secluded, isolated from the Whole, because of the sense of possessions.

Meditation is a way of living that introduces us to that other part of our life. Meditation is coming home, to relax, to rest. If that takes place and one finds that though one has withdrawn and retired from activity, the inner movement goes on, thoughts come up, memories come up, then you begin to observe them. Till now you were busy carrying out functional roles, you were either the doer or the experience. From these two roles you have set yourself free voluntarily. You are now the observer. The inner movements come up, the involuntary movement comes up though the voluntary has been discontinued. You sit there quietly, you do not prepare to see, but if thoughts appear, then they are seen by you. It is a lovely state, the state of observation.

Vimala Thakar, Meditation In Daily Life

Being and doing

Karl DuffyLeave a comment

The weather these past days – heat followed by rain and then more heat – has meant that there is a surge of growth in the fields and along the hedgerows. As always,  I am surprised by its spontaneity and joyful abandon. We can see an unforced wild blossoming all around. In this poem we are asked to reflect on this natural growth and see if our restless planning and hectic schedule leaves any space for going out into the fields of possibility.

Consider the lilies of the field,
the blue banks of camas opening
into acres of sky along the road.
Would the longing to lie down
and be washed by that beauty
abate if you knew their usefulness,
how the natives ground bulbs
for flour, how the settler’s hogs
uprooted them, grunting in gleeful
oblivion as the flowers fell?
And you — what of your rushed and
useful life? Imagine setting it all down—
papers, plans, appointments, everything,
leaving only a note: “Gone to the fields
to be lovely. Be back when I’m through
with blooming.”
Even now, unneeded and uneaten,
the camas lilies gaze out above the grass from their tender blue eyes.
Even in sleep your life will shine.
Make no mistake. Of course, your work will always matter.
Yet Solomon in all his glory
was not arrayed like one of these.

Lynn Ungar, What we Share