Author Archives: alan

From Here to There – Suggestions for Walking Meditation

You probably know that I’m a big fan of walking meditation. Walking was the ‘gate’ that I had to pass through before I could manage to sit. I bought a CD of walking meditation instructions (“gently lift your left foot…”) and I practiced only silent walking for weeks.

I still practice walking meditation regularly. The steady movement, the changing visual background, the sounds of the outdoors (I practice on sidewalks and in parks), help me bring awareness to all facets of my life. So I was pretty excited today when Tricycle magazine sent me an article (“Walking: Meditation on the move“, Summer 1996) that gathers short instructions for walking meditation from several teachers, ranging from Thich Nhat Hanh to Henry David Thoreau.

Below is an excerpt of Jon Kabat-Zinn’s instructions taken from his book “Wherever You Go There You Are: Mindfulness Meditation in Everyday Life.”

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Silence, Please

“Silence, Please” is one of the most popular themes used by VisitFinland.com to attract tourists. It seems some people crave silence. But what is silence? Is it just the absence of sound? Or is it something tangible in its own right? It turns out teams of scientists have been trying to address this question in the ways that scientists often do: they have looked at patterns of brain activity to determine how brains differentiate silence from louder alternatives. “This is Your Brain on Silence” by Daniel Gross (Nautilus, 7 July 2016) reports on some of this research. Be prepared for surprises.

Emotional knowledge

What am I feeling right now? Why am I feeling that way? What is this in response to? Our lives are filled with emotions, weak and strong, and yet we often fail to detect them because we are caught up in a physical sensation (“Why am I crying?”) or a mental story (“What an awful thing to say to me. Well, here’s an email that will pin his ears back.”)

Psychologists have categorized emotional states, identifying basic emotions, what triggers them, the forms they take as they change in intensity, and the combinations of emotions that often arise together. Psychologist Dr. Paul Ekman, who is known for his work on the connection between emotional states and facial expressions, and who also served as a technical adviser for the Pixar movie, Inside Out, has created a visually intriguing Atlas of Emotions that is worth a look. Let me know what you think about it.

Independence Day

On this day in 1776 our ancestors declared their independence from the King of England. Beginning meditators often tell me that they are seeking a similar kind of independence from obsessive, habitual, and distracting thoughts. Their desire to be ‘thought-free’ is widely shared. Read what a long-time meditation teacher and author, Martine Batchelor, has to say about ‘freedom from thought’:
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Connecting with your inner refuge

What happens when we sit quietly in meditation? Try to answer this before you read on. Realize that your answers might be coming from several points of view: experience, expectation, or hope. Also consider that, while there may be no single right answer that applies to every person, let alone to every meditation session, there is nothing wrong if some aspects of your meditation experience begin to seem familiar over time.

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Contagious Stress

This livescience.com news item caught my eye (‘Can You ‘Catch’ Stress in a Classroom? Science Says Yes’ by S.G. Miller, livescience.com, 27 June 2016)

Head lice and strep throat aren’t the only things you can catch in a classroom. According to a new study from Canada, stress may be contagious, too.

Researchers found that when 4th- to 7th-grade teachers reported feeling “burned out,” their students also had elevated stress levels.

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Opening the Heart

The cultivation of metta, sometimes translated as boundless friendliness or loving kindness, has proven to be a beneficial meditation practice over the centuries, but it can present a challenge for modern Westerners. The standard version of metta practice asks one to begin by expressing positive wishes for one’s own benefit, e.g., ‘may I be happy, may I be healthy, etc.’, before extending these wishes to others. The difficulty for many of us appears right at the start. Should I really be wishing myself happiness, good health, and so on? Well-known meditation teacher and author, Jack Kornfield, has a solution. He says, “We open our heart in the most natural way, then direct our loving-kindness little by little to the areas where it’s more difficult.” Sending good wishes to ourselves may not feel completely natural so we don’t have to start there. You can find all of his instructions at How to Do Metta (Lion’s Roar, 11 August 2015).

Practicing Patience

In honor of Father’s Day I am reposting a portion of Norman Fischer‘s excellent advice piece “Life is Tough: Six Ways to Deal With It” (Lion’s Roar, 15 June 2016)

Turn All Mishaps Into the Path

‘Turn all mishaps into the path,’ sounds at first blush completely impossible. How would you do that? …

We do that by practicing patience, my all-time favorite spiritual quality. Patience is the capacity to welcome difficulty when it comes, with a spirit of strength, endurance, forbearance, and dignity rather than fear, anxiety, and avoidance. None of us likes to be oppressed or defeated, yet if we can endure oppression and defeat with strength, without whining, we are ennobled by it. Patience makes this possible.
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The Space Between Thoughts

Another useful method of developing silent awareness is to recognize the space between thoughts, between periods of inner chatter. If you closely attend with sharp mindfulness, when one thought ends and before another thought begins—THERE! That is silent awareness! It may be only momentary at first, but as you recognize that fleeting silence you become accustomed to it, and as you become accustomed to it, the silence lasts longer. Once you have found it at last, you begin to enjoy the silence, and that is why it grows. But remember, silence is shy. If silence hears you talking about her, she vanishes immediately!

– from Cultivate Tranquility, Harvest Insight by Ajahn Brahmavamso (Lion’s Roar, 10 June 2016)

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Sitting idly is still doing something

I’ve written from time to time about the benefits of meditation, and also contrarily about the uselessness of meditation. Against the view that ‘meditation delivers benefits X and Y’ is the view that ‘meditation is simply the experience of life, being in the moment’. The latter does not mean stopping to think, “this meditation will put me in the moment,” but just sitting and being open to whatever the moment (life) happens to be. The latter is true zen.

Here is a beautiful zen story that illustrates the mysterious adventure of ‘just sitting’ without any ideas of gaining or losing.

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