Mindfulness. Mindful Body Awareness and Stillness

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1 Mindfulness Read this extract from Meditation an In-Depth Guide by Ian Gawler and Paul Bedson on Mindfulness. Mindful Body Awareness and Stillness Mindfulness of the body brings our attention back to the needs and immediate wants of our body. It helps us become present to how the body is feeling and allows us to be more aware and more present to it. It encourages self-love and is a way of nurturing our bodies with loving and careful attention. Mindful body awareness is about tuning into the body and the sensations you find there. The idea is to explore each part with a gentle curiosity that is free of judgment regardless of whether you perceive the feeling to be positive or negative. In the beautiful Buddhist way it teaches us to be accepting and loving towards whatever it is we find. It is believed that simply by paying attention to the sensations we are able to bring healing to them. Read through this Mindful Body Awareness meditation. After doing some mindful breathing and relaxation, the next stage is what we call the SIC (shift in consciousness) stage. This stage can also be called the stillness stage. This is the stage of true meditation bliss. Read through the two Mindful Stillness Meditations in this extract.

2 Mindful eating Mindfulness has many applications. In the section on meditations in nature, you tried a version of mindful walking, and with the one seat meditation you experienced mindfulness of the emotions. Now let s look at mindfulness when applied to eating and food. Mindful Meditative Eating means giving your full attention to your experience of food nothing else! I would suggest that you review this section just prior to the next meal you will have alone. It s best to have it fresh in your mind in order to get the full benefit. Eating slowly and meditatively helps you become more aware of why and how you are choosing to eat what you do and what food actually tastes and smells like. So in this exercise you are going to eat mindfully. That means: Slowing down the pace at which you eat and tasting, sensing and smelling the food. Enjoying the textures of the food as you hold the food in your mouth. Eating one item at a time on your plate. Perhaps putting down your cutlery whilst you are chewing so that you don t feel as hurried to take the next bite. Notice the shapes, colours and flavours of your food. Notice what you like and don t like Notice your thoughts and feelings as you eat. Think about how the food got to your table. Feel gratitude towards the people that made this meal possible, right along the chain of production. This exercise is especially powerful if you are able to eat a simple, raw meal, however, eating what you would normally eat mindfully can also work well as it raises our awareness about exactly what we are eating. Before you begin your meal, listen to this audio. This is an extract from the Meditation and Relaxation home retreat. It is in introduction to Mindful Eating which was delivered just before the group moved into the kitchen to eat their lunch. Now set a time to have a go at mindful eating. You can bring mindfulness into any area of your life that you feel needs attention. Here are some ideas: Mindful cleaning Mindful love-making Mindful working

3 Mindful playing with the children Mindful grocery shopping Mindful conversations What area of your life could you bring more mindfulness to? Foundations of Mindfulness These are 7 attitudes (recorded in different versions over history) that are part of training ourselves to grow and heal. Each attitude affects the other, so as we focus on developing one attitude, the next becomes easier. It can be a wonderful practise to dedicate a day each week or month to a practise and seek to cultivate it more and more in our lives. You will be amazed at the progress you can make in just one day! 1. Non judging Every day we judge things, people and events that come into our lives. We label some good because for some reason, they make us feel good. We condemn some as bad because we may have a negative association or projection onto them. The rest we don t care too much about. Most of the time, these quick judgments are automatic. In our culture we are on information overload, and we need to be discerning in order to function. However the judgment goes beyond this and enters the realm of our relationships. We can t judge some things and not others. When we get caught up in the feelings of good and bad, it is difficult to find peace. It takes conscious effort to turn off the auto pilot and to slow down and recognise our judgments and even our prejudices. John Kabat-Zinn refers to this as observing the full catastrophe of life and your reactions to it. You can start by recognizing and observing the judgments (without judging yourself for having them) and try to turn off the auto pilot and be in the moment more, savouring whatever the experience is with an open mind. 2. Patience Patience is a form of wisdom. It demonstrates that we understand and accept that sometimes things must unfold in their own time.

4 When we practise patience, we give ourselves space and time in life. Can you imagine that? It allows each moment to unfold in its own unique and wonderful way, so that we can enjoy the full potential of it, without rushing to the next, or to the end goal. Patience requires faith and trust more great attitudes to develop! 3. Beginner s Mind As busy adults we tend to take the ordinary for granted and overlook the miracles and richness inherent in each moment. A beginner s mind is willing to see everything as if for the first time. This means being receptive to new possibilities and not getting stuck in thinking we know it all. There is a story about a university professor who went to see a Zen master to question the nature of Zen and its profound wisdom. When the professor arrived, the Zen master asked him if he would like a cup of tea. As the Zen master began pouring tea, the professor started asking a number of questions about the value and meaning of Zen. The Zen master kept pouring the tea without answering the questions. The professor impatiently restated his questions and asked for an answer. The Zen master kept pouring the tea without saying anything. The professor began to get annoyed and demanded that the Zen master answer his questions. By now the hot tea was running over the cup and onto the professor s hand. What are you doing? You fool! How can you tell me about Zen philosophy when you can t even pour tea! exclaimed the professor. That cup is just like your mind, Sir, full of thoughts and opinions. How can you learn about the nature of Zen when your mind, like that cup, is so full! said the Zen master. This story reminds us that in order to be fully present and to have a beginner s mind, we must first empty our teacup of such judgements, ideas and opinions only then can we truly see and hear what is before us. 4. Trust In practising mindfulness, you are taking responsibility for being yourself and learning to listen to and trust yourself. The more you practise trusting yourself, the easier you will find it to trust other people (with good healthy boundaries).

5 As you be present to life more, you will also develop more trust in life and the goodness of life. This is worth doing, considering how much bad news and gossip is dispersed through the media. As you take responsibility for what your mind takes in and processes, you can redefine the nature of the world through your own eyes, taking in the bad news but also good things in abundance. 5. Non Striving (Surrender) Participating in modern life is all about doing. Everything we do is for a purpose. Meditation is about non-doing. Simply being where you are, right now in this moment that you are meditating. Practising non-striving goes against the speed of our culture, but ultimately it helps to balance out our energy and provide space for repose and reflection. This space informs our life and allows our intuition to speak to us. Hence this time actually saves us time in the long run by encouraging wiser choices that resonate more closely with our true nature. How ironic that we can do more by doing less! 6. Acceptance This is one of my favourites. The true meaning of acceptance (seeing things as they truly are in the present) is about going through emotion filled periods of denial, pain and anger all the stages of grief. Allowing emotional honesty and staying present to our true feelings, allows us to move through these stages of emotion so that we may eventually arrive at a place of acceptance. Not an intellectual place, or a simple decision, but a process of coming to terms with things the way they are- without avoiding the truth. Embracing life honestly allows for growth. It doesn t mean you have to like everything, or that you have to take a passive attitude and not stand up for yourself; but we are honest about our feelings and these feelings change and move. By focusing on these feelings as they present, we can practise accepting whatever is shifting at that time and then what will emerge in the next moment. 7. Letting Be It s only human to want to hold onto our good feelings and experiences and make them last, as well as to avoid pain and negative feelings. In our meditation practise, we

6 intentionally let go of judging good feelings from bad, we let go and accept things as they are. We let go every night when we allow ourselves to fall asleep. It s nice to know that it can be done. Managing Thoughts in Meditation Distracting thoughts would have to be the most common bugbear for meditators and the process of mastering our thoughts can take many years of meditation practise and personal development work. One of the keys to managing thoughts is to shift our thinking around the purpose of our thoughts. In our culture, science, analytical, critical and intellectual thinking are deemed superior, more objective and more rational 1 than the body, emotions or intuitive instincts. As a culture this has taken us away from listening to ourselves and our better instincts and into thinking and decision making that is based on the intellect rather than the heart - therefore further from our true nature and highest good. Excessive reliance on thinking over intuition leads us to make decisions that make logical sense, but don t always feel right. We take our thoughts too seriously becoming head heavy and ungrounded. Critical and analytical thinking are seen as vital skills and are the basis for the thinking taught in schools. So what happens to our intuition? It is seen as irrational and weak; not to be taken seriously, perhaps even dangerous? Yet the greatest inventors and original minds of our world worked on their hunches that were contrary to the thinking of the time. It can take time to undo years of schooling and university thinking that made us into the thinkers we are. It doesn t mean that we can t call on those skills when we need them, however, it is most beneficial to have a balance of thinking and feeling in our decision making and operating. We do have a powerful inner voice that can be the best guide through life when balanced with an open and listening mind. Meditation is a great time to practise letting go of our dependence on the thinking mind and returning to a state of being and feeling. A state that feels purer and more like home. 1 P 146 Meditation an In Depth Guide

7 Here are some ideas for managing thoughts, you may add to this list with techniques that have worked for you: Use a visualization or a mantra that is a more active form of meditation. Sound or music meditation make thoughts less of a problem. Open your awareness to include the breath, thereby allowing the thought to move through and out of our mind through the movement of the breath. Soften your focus on the thought, so that it becomes blurry and out of focus. Notice your thought, then open your mind up to the bigger picture and let the thought become part of that bigger space so that it fades. Treat your thoughts like voices on the radio, turn them down if you need to. Allow yourself to feel the feeling that lies underneath the thought. These techniques are not to be used just once, but over and over, each time they are needed. Gentleness and patience are required; a great move away from the self-criticism and judgment inherent in excessive thinking.

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