Nearly all meditation practices involve a point of focus: the breath, sounds, body sensations, mantras. For me this often means finding that focal point and watching and watching until … I notice that I’m no longer watching. One, perhaps unfortunate, by-product of this approach is it reinforces my sense of “I”. I’m watching. I’m watching. Whoops. I’m not watching any more. I should be watching!
Tag Archives: instructions
March is Meditation Month
Every year Tricycle magazine sponsors Meditation Month from March 1-31. Check out their encouraging words, written resources, and free video guided meditation at Meditation Month 2018: Body as Foundation. A few minutes here and there, every day (when you remember), will change your life. I guarantee it!
I Can’t Meditate, It Doesn’t Work for Me
“I can’t meditate, it doesn’t work for me,” is a phrase I’ve heard so many times in the past 10 years. Not wishing to be impolite, I don’t push back on this, but I do wonder, “What part of meditation is broken?”
One possibility is sitting still. That can be hard for some of us (me!) to accept, at least, at first. But there is an easy solution: notice when you get antsy and stop. Who said 90 seconds of meditation ‘doesn’t count’? (I don’t think we give prizes to the person who sits the longest.) Anyway, once you can sit quietly for 90 seconds without feeling that you’re being punished, add another 90. Sit for 3 minutes.
Then there’s the Mind Game. Continue reading
To Cultivate Love Look Deep
Conflicts between people are a natural part of life. We even fight with ourselves, criticizing our past actions and denying our ability to cope with the future. Meditation doesn’t seek to erase conflicts or turn meditators into placid doormats. Instead, it teaches a path in which life’s problems are approached with understanding, patience, and love.
Vietnamese Buddhist priest, teacher, and author, Thich Nhat Hanh, offers these instructions for performing metta (lovingkindness) meditation as a path to cultivating love for oneself and others (“Cultivating Compassion” Tricycle, Spring 2015):
Meditation Instruction on OPB
Oregon Public Broadcasting TV (OPB, Ch. 10) is broadcasting shows on meditation and mindfulness that might interest you.
Mindful Games for Kids
Whenever someone brings “mindfulness practice” into conversation with me, I naturally expect to hear stories about people struggling with “adult” problems like stress, overwork, focus/multitasking problems, emotional trauma, pain, grief, and addiction. I don’t expect to hear about the problems of 8-year-olds, not because I think they lack for problems, but because I can’t picture an 8 year-old sitting on a cushion, silently counting in- and out-breaths. They have trouble sitting still for a simple count-to-10, right?
In the last few years, however, I’ve discovered that there are ways for children to practice mindfulness, and there are real benefits to be had. As I suspected, the practices that are commonly recommended for adults (“sit down – be quiet”) require some major reworking for the elementary school audience, but there are ways to make a mindfulness connection at any age.
How to Help Your Kids Practice Mindfulness (Without Making them Sit Still) (Trike Daily, 5 Apr 2017) contains a bunch of useful insights about how to work with children (hint to aunts & uncles – the kids don’t have to be yours) as well as a link to Susan Kaiser Greenland‘s web site. Greenland, a parent, meditation teacher, and author, presents a number of practical ways to work with children, and even your inner child. Rolling my mouse over the icons on her site turned up headings like “watch,” “listen,” and “shout out,” each of which led to a set of practical suggestions and tips for mindful activities. Greenland has also packaged her materials as a book (Mindful Games) and a card deck of activities (Mindful Games Activity Cards) that might fit very nicely into a summer camp counselor’s backpack.
No Pain, No Gain
For the record, I haven’t found any form of meditation that espouses “No Pain, No Gain” as a tenet. Sitting still and silent may feel awkward. Sitting may even elicit some of the uncomfortable emotions and thoughts we commonly associate with pain, as in “I can’t take this anymore,” but the point of meditation is neither to produce pain, nor to use pain as a yardstick. On the other hand, pain is an unavoidable fact of life (I’m sure my birth caused my mother plenty of it), and aches and pains can serve a useful purpose (don’t put wait on that sprained ankle yet). So how should one relate to pain?
Long-time meditation teacher Ezra Bayda writes(“More than This Body,” Trike Daily, 26 July 2017)
Pain, by definition, kind of sucks. …
We usually try to simply get rid of it. Being cured of pain is the outcome our culture teaches us to expect — we carry a sense of entitlement that life should be free from pain. But one of the worst parts of the pain syndrome—whether the discomfort is short-term, as in meditation, or long-term, with chronic pain — is that our physical pain and our urge to nullify it feed off one another in a most unfortunate loop, and our life comes to revolve around our discomfort. …
It is essential to understand that both our pain and the suffering that arises from it are truly our path, our teacher, in that we can learn from them and experience our life more deeply as a result. …
When pain arises, instead of immediately thinking, “How can I get rid of this?” we can say “Hello” to it, and ask, “What can I learn from this?” It’s not always easy to do this, but when possible, it turns the whole experience upside down.”
Bayda’s article goes on with exploration of the different dimensions of pain, our responses to it, and a menu of tools for experiencing life-with-pain free of the mental hangups that normally present themselves.
As a rule, mindfulness meditation practice involves 3 steps:
- choosing something to be aware of (breath, sounds, touch, feelings)
- paying attention to this phenomenon
- returning one’s attention to it once we detect that our attention has wandered
The first step, choosing, often strikes people as a bit odd because nearly every set of instructions says, “pay attention to the sensations of breathing.” But why? My breath isn’t that interesting: I do it all the time without thinking about it. Worse, it seems to change whenever I pay close attention to it, and it just doesn’t seem that interesting compared to all of the other things I might focus on. So why pay attention to breathing?
Reset with 5 Deep Breaths
Spring Break is right around the corner, and so are midterms, papers, and qualifying exams. Your chances of squeezing a meditation session into your schedule this week are probably zero, but you can still use this simple, portable, breathing technique to calm yourself down when you start to feel crazy:
1. Take a deep breath, expanding your belly. 2. Pause. 3. Exhale slowly to the count of five. 4. Repeat four times.
When you have a little more time, learn more about other controlled breathing tools: Unsure What To Do? Breathe. Exhale. Repeat. (A Quiet Place, 14 Nov 2016)
Paideia 2017 – Meditation Classes & Sessions
Next week, Jan 16-19, brings some special meditation opportunities as part of Reed’s informal winter session: Paideia 2017. Here’s the full list (with class descriptions at the bottom):
- Jan 16, M, noon-1 pm, Eliot chapel – Mindfulness Meditation for Beginners taught by Mary Priester ’76 and Prof. Alan Shusterman
- CANCELLED (College closed because of weather) – Jan 17, Tu, noon-1 pm, Eliot chapel – sitting meditation, first bells at 12:10, last bells at 12:40, drop-ins welcome-come when you can-leave when you want
- Jan 17, Tu, 2-3 pm, Dance Studio – Walking Meditation taught by Alan Shusterman
- Jan 18, W, noon-1 pm, Eliot chapel – Mindfulness Meditation for Beginners taught by Mary Priester ’76 and Prof. Alan Shusterman
- Jan 19, Th, 2-3 pm, Dance Studio – Walking Meditation taught by Alan Shusterman
All of the events listed above are also listed on the Reed Meditation Google calendar, and are open to all members of the Reed community and their guests.
While it isn’t necessary to sign up for the classes, doing so could be a good way to show Paideia organizers your support for meditation. Tuesday noon-1 sitting meditation repeats weekly throughout the spring semester. See Our Schedule for dates and locations.
New to meditation? Here are descriptions of the two meditation classes: