Exploring Awareness Without Boundaries

In a previous post, I explored Diana Winston’s discussion of the three dimensions of awareness – narrow, broad and choiceless. In this post, I want to explore “boundaryless awareness” which is often called “choiceless awareness“. I will be drawing on a guided meditation for resting in boundaryless awareness provided by Jon Kabat-Zinn.

The expansiveness of awareness

Jon reminds us that our awareness can take in an endless array of sensations, thoughts, and emotions as well as conscious awareness of the fact that we are observing, thinking or experiencing. Our awareness is like the unbounded expanse of the sky or the galaxies beyond.

With narrow awareness we hone in on a particular focus such as our breathing, sounds around us or a specific self-story; with broad awareness we open ourselves to all that is going on around us. With boundaryless awareness we progressively open to our total inner and outer reality without constraint – not choosing, entertaining or engaging – just being-in-the-moment. Jon reminds us that we are often extremely narrow in our awareness, just fixated on ourselves – e.g. on our addiction, our pain or our boredom. Boundaryless awareness creates a sense of freedom – moving beyond self-obsession to openness to what is.

A guided meditation on boundaryless awareness

In Jon’s meditation podcast, provided by mindful.org, he takes us through a series of stages that gradually open our consciousness to the expansiveness of our awareness – beyond depth, breadth and width.

In the 30 minute meditation, he begins by having you focus on the “soundscape” – the sounds that surround you and the space in between each sound. He encourages you to “be the hearing” – to rest in the very act of hearing, thus deepening awareness not only of the sounds but also of the fact that you are hearing them.

In the next stage of progressing in awareness, Jon suggests that you now move your awareness to the air that you breathe and the sensation of the air on your skin as well as consciousness of its progress through your body. You could even extend this to breathing with the earth, so that you are attuned to your participation in the “breathing globe”.

Jon points out that while all this is going on your body is experiencing sensations – aches and pains, pressure of the chair on your back and legs, the sense of being grounded with your feet on the floor. [As I participated in this meditation, I even had the sensation of movement in my fingers (which were touching) – lightening the pressure of touch, growing thicker and expanding outwards.] Jon suggests that you let your awareness float across your body sensations as you breathe, sit, hear and feel.

You can extend your awareness to your thoughts, not entertaining them but growing conscious that you are thinking – letting your thoughts come and go as they float away. This awareness simultaneously embraces feelings elicited by your thoughts and accompanying images and memories.

In the final stage of this guided meditation, that Jon calls “one last jump”, you allow your mind and heart to be “boundless, hugely spacious, as big as the sky or space itself” – an awareness that has no bounds like the “boundarylessness” of awareness itself in its uninhibited form.

Stability through narrowing your focus

If you find that you need to stabilise your mind as you experience the unaccustomed sensations of “weightlessness” or unbounded awareness, you can return to a narrower focus – your breath or the sounds around you. In returning to a narrow awareness, you can sense the limits of this focus within the broader field of unbounded awareness. Boundaryless awareness, however, is accessible to you at any time you choose to pursue it.

As we grow in mindfulness by resting in our awareness -narrow, broad or boundaryless – through meditation, we come to realise the expansiveness of awareness and the freedom and calm that lies beyond self-absorption, with all its various manifestations such as addiction, negative self-stories or depression.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Breathing with the Earth

Diana Winston, Director of Mindfulness Education at MARC (UCLA), offers a unique perspective on developing mindfulness through breathing. In her meditation podcast, she introduces the idea of breathing with the earth – expanding consciousness of our own breathing to connect with the earth’s breath. She encourages us to deepen inner awareness of our breathing and, from this foundation, expand our outer awareness to connecting with every living creature and the earth’s breath. The process develops a sense of connectedness, calm and wonder.

The earth’s breath

Diana begins her meditation podcast by playing a video from Chilean artist, Glenda Leon. The video artistically depicts (with an embedded breathing sound) the earth breathing. Glenda has titled the video Cada Respire (Tierra), which is Portuguese for every earth breath. Diana suggests that as you watch the video you attune your own breathing to the sound of the earth breathing as depicted in the video.

In an article titled, The Earth Has Lungs. Watch Them Breathe, Robert Krulwich (writing for the National Geographic) highlights the NASA time lapse video depicting an “unimaginably vast planetary breathing system” over the cycle of a year. As the seasons change around the world, the growth of trees and their leaves (numbered in their trillions) act as the lungs of the earth breathing in carbon dioxide and releasing life giving oxygen. Robert highlights the fact that every leaf on every tree has thousands of “little breathing tubes called stoma” which enable the leaf to take in air from the outside. He uses a photograph by Robert Dash to illustrate the stoma on the surface of a leaf which has been magnified 150 times.

John Denver in the song Tremble If You Must recalls that “the trees are just leaves on a big breathing globe”. Eva Cassidy, in her amazing rendition of the song What a Wonderful World, reminds us that as we reflect on the ordinary things in our life, we can experience wonder if we open our eyes and minds. As we expand our consciousness of our breathing to that of the earth’s breath, we can experience connectedness and calm through awareness of the reality that surrounds us.

Breathing with the earth

Diana’s guided meditation provides a way to focus on your own breathing that serves as a gateway to breathing with the earth. For a start, she suggests that you become aware of your own breathing, focusing on your in-breath and out-breath wherever you can experience the act of breathing in your own body. This may be the air passing through your nose or the undulations in your abdomen or chest as you breathe in and out. You can expand this inner awareness to lower-belly breathing with a little practice.

Diana guides you to explore your breathing further by doing two things, (1) focusing on other parts of your body as you breathe, and (2) exploring the path of a single breath. She suggests that this expanded awareness can begin with focusing on parts of your body other than your torso to observe the sensations that accompany your breathing to see if their movements are attuned to your breathing, e.g. tingling in your fingers or feet. This can then be followed by observing the movement of a single breath through your body (if you cannot capture the explicit sensation, you can imagine this flow).

If you find that you become distracted from your focus on your breathing, you can let the thoughts or feelings pass and return to your breath. This requires discipline but will increase your capacity to focus over time. Once you have become grounded in your own breathing you can expand your awareness to the earth’s breath.

One way to consciously breathe with the earth is to envisage the earth breathing (aided by the earth breath video introduced above). This will build a strong sense of connectedness to the earth. You can then expand your awareness to the breathing of other people and every living creature on the earth.

What can strengthen your capacity to connect with the breath of the earth is to stand on the ground outside your home and feel the sensation of the earth’s movement, being conscious of the trees and plants and their life-giving breathing.

As we grow in mindfulness through mindful breathing, we can develop our inner awareness, enhance our external awareness, learn to breathe with the earth and build a sense of calm and connection to every living thing.

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Image by skeeze on Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Bringing Intention to Your New Year Resolutions

Diana Winston offers a meditation podcast in which she provides a way to deepen intention when making New year resolutions. The meditation combines both reflection and goal setting and aims to replace the usual beginning-of-the -year wish list with a firm, focused intention on making a real change in your life.

Diana begins the meditation with a process for becoming grounded. In this meditation practice, she focuses first on a body scan that involves paying attention progressively to the points of contact of your body with the chair that you are sitting on and the floor you are touching with your feet. The body scan is followed by mindful breathing as a way to deepen your inner awareness – noticing your breathing, but not trying to control it. Diana suggests that the mindful breathing approach can be supplemented by paying attention to the sounds around you – without judgment or interpretation. Once you become anchored in either your breathing or through tuning into surrounding sounds, you can move onto the next stage of the meditation practice, reflection.

Reflecting on the past year

Diana proposes that a reflection on the past year should precede goal setting for the new year. The reflection has two parts – (1) what was good about the previous year and (2) what was not so good. In relation to the first – the good aspects – the idea is to focus on what brought you peace, joy or happiness. Here you can express gratitude for all that you experienced as good in your life.

In the second part, you can identify what was not so good in terms of what you did that impacted negatively on yourself or others. This begins the process of identifying what you want to change in your life. The not-so-good aspects may have resulted from not appreciating what was good in your life at the time or they may represent an unhealthy habit that has adverse effects on your life. Diana maintains that it is important at this stage of the meditation to treat yourself with loving kindness and not become absorbed in self-blame and self-denigration.

Bringing intention to your new year resolution

The final stage of the meditation practice is to focus on what you want to change in your life – choosing one thing that will have a significant effect on your life and those you interact with. Just building mindfulness through meditation practice itself impacts positively the people around you as you are better able to express loving kindness towards others and yourself.

The important point here is to focus on one thing or aspect of your behaviour that you want to change in your life. Too many resolutions dissipate energy and weaken intention. Focusing on one thing at a time builds intention and resolve.

Once you have a behavioural goal clearly in mind, a way to strengthen your intention is to envision what your life will be like when you achieve your behavioural goal – what will be happening differently?; what positive impacts will it have on your stress levels/ experience of equanimity?; and what will it mean for the quality of your relationships? The more you can focus on the envisioned positive outcomes, the stronger will be your intention and resolve to achieve your goal.

As we grow in mindfulness through meditation and developing our focused intention to create change in our lives, we can progressively remove the unhealthy habits that are negatively impacting our lives and those around us.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of TeamXris on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog. 

Developing Kindness through Meditation and Imagery

Diana Winston in one of her weekly meditation podcasts introduces a kindness meditation that employs guided imagery.  The key approach is to create a positive image and mentally invite others in to join you in that place.  This immersion in the present moment not only reduces stress and anxiety but develops a kindness orientation that can flow into your daily life.

Paying attention with kindness – cultivating a kindness orientation

Fundamental to this approach is paying attention with kindness – a form of mindfulness that envelops others through our care and concern.  Often, we are unaware of others, even those close to us, because we are absorbed in planning the future to reduce anxiety or ruminating about what might have been in the past.  We can become absorbed in disappointment over unrealised expectations

Guided imagery meditation proposed by Diana can take us outside of our self-absorption and open ourselves to kindness towards others.  Neuroscience, through discovery of the neuroplasticity of the brain, has reinforced the fact that what we actively cultivate in our minds will shape our future thoughts, emotions and actions.  Regular practice of kindness meditation creates new neural pathways so that we will find that we become more thoughtful and kinder – we become what we cultivate.  This principle is embedded in the story of The Grinch.

The Grinch in Dr. Seuss’ book, How the Grinch Stole Christmas, cultivated meanness through his thoughts, words and actions and became progressively meaner to the point that he stole everyone’s Christmas presents and trees.  He was ultimately undone by the kindness of little Cindy Lou and her community who invited him to a Christmas meal despite his meanness to them.  At the meal, he shared his realisation of the value of kindness by making a toast, To kindness and love, the things we need most.  Kindness meditation practice shapes our orientation and is contagious, infecting those around us.

Developing kindness through meditation and imagery

In her guided meditation podcast, Diana leads us in an approach to meditation that incorporates guided imagery.  First, however, she guides us to become grounded through posture, focus and bodily awareness.  This state of being in the present moment can be anchored by focusing on our breathing or sounds around us (without interpretation, being-with-the-sound).  

Diana uses the imagery of a pond as a metaphor for kindness (starting at the 20.44mins point of the podcast).  The pond contains “kindness waters” that surround anyone who enters the pond.  The meditation involves progressively picturing people entering the pond and being embraced by the waters that spread happiness, protection, well-being and contentment.

As we grow in mindfulness through the practice of kindness meditation aided by imagery, we can become more kind and caring through cultivating a kindness orientation.  Our words and actions, in turn, influence others so that kindness grows around us. 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of MabelAmber on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Meditation for Letting Go

Sometimes we can become consumed by anger and be captured by the thoughts, emotions and bodily sensations that accompany anger.  Meditation provides a way to let go of anger and its associated ill-effects.

The catalyst for your anger may be that someone did or said something that you considered unfair.  It may be that what was said or done frustrated your ability to meet your goal of helping other people to achieve something important.  You could feel aggrieved that the thought, effort and cost that you incurred for someone were unappreciated and/or devalued.  It could be that comments made by someone else are patently untrue or distort the real picture of your involvement.

The harmful effects of sustained anger

The problem with anger is that it is such a strong emotion, that we tend to hang onto it – we do not let it go.  We might ruminate endlessly on what happened, providing justifications for ourselves – our words and actions.  We could deflect the implied criticism by denigrating the other person’s intellectual capability or perceptual capacity.  We could make assumptions about their motivation and even indulge in conspiracy theory.

An associated problem with indulging in angry thoughts and sensations is that it harms both us and our relationships.  We are harmed because the negative emotions consume mental and emotional energy, distract us from the present moment (and all that is good about the present) and destroy our equanimity.

Indulged anger can lead to retaliation that harms the relationship with the other person.  It can also contaminate our relationships with other people who are important to us such as our partner, a friend or our children.  As a result of our sustained anger, we may appear aloof, critical, grumpy or unsympathetic to these important people in our life.

A meditation for letting go

Diana Winston offers a meditation podcast on letting go.  She emphasises the fact that when we indulge a strong emotion like anger, the bodily manifestation of this can be experienced as tightness, tension or soreness – a physical expression of holding on.  We can even experience shallowness of breath as we hold the negative emotions in our bodies.

The first level of release through meditation is to focus on your breath – the in-breath and out-breath.  This mindful breathing can be viewed as letting go with each out-breath, releasing the pent-up thoughts and emotions that make you uptight.

As you progress your meditation and begin to restore some semblance of relaxation, you can then address the “holding on” in your body.  Through a progressive body scan, you can identify the parts of your body that are giving expression to your anger – you can physically soften the muscles (facial, back, shoulder, neck or leg muscles) that have become hardened through holding onto your anger.

Once you have become experienced in meditation, you can then begin to reflect on your response to the negative trigger that set you off.  This opens the way to look at how you responded and whether there was an alternative way of responding other than defensiveness or attack (flight or fight).  You might discover (as I did recently) that active listening would have achieved a better outcome, an improved level of mutual understanding and reduced stress generated by angry thoughts and emotions.

Taking this further, you could explore a powerful mindfulness meditation that can help you overcome ongoing resentment by enabling you to put yourself in the position of the other person to appreciate how they experienced your interaction – to understand their perspective, their feelings and their needs in terms of maintaining their identity (their sense of self-worth, competence or reliability).  The Search Inside Yourself Leadership Institute (SIYLI) recommends this meditation practice for handling residual emotions and resentment resulting from a conflictual interaction.

As we grow in mindfulness through meditation and reflection we can practise letting go of anger and other negative emotions by focusing on our breath, bodily sensations, emotions, thoughts and behaviour in an interaction.  Through the resultant self-awareness, we can improve our response ability.  By exploring the interaction experience from the position of the other person, we can also increase our motivation and our options to behave differently for our own good and that of the person with whom we have interacted.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of geralt on Pixabay

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Improved Decision Making through Mindfulness Meditation

There are times when we have great difficulty making a decision.  We may be confused by the many options, daunted by the task and overly concerned about the outcomes.  Sometimes, if we are anxious, even relatively small decisions can leave us paralysed.

Decision making can be painful particularly if you can see multiple options and your anxiety grows with the inability to choose between them.  Sometimes this anxiety is driven by a perfectionist streak – we may want to make sure we make the right or perfect decision.  Unfortunately, this is rarely obtainable because we are often making decisions in the context of inadequate information.  The information we do have may be clouded by our emotions or attachment to a particular option or outcome.

Indecisiveness too can be compounded for different personality types.  For example, the Myers-Briggs Personality Type Indicator suggests that people who have a Perceiving (“P”) type personality prefer to remain open and gather more information before making a decision, while the Judging (“J”) type personality likes to get things decided.  These personality traits can  lead either to an inability to make decisions or the habit of making hasty decisions to relieve the tension of decision making.

Improving decision making through mindfulness meditation

Diana Winston from MARC at UCLA provides a meditation podcast to enable improved decision making.  She suggests that we can use mindfulness to focus on our thoughts and emotions during the decision-making process.  In her view we can learn to be present to whatever decision making turns up for us.   We can use the principles of mindfulness to bring awareness to the discomfort of trying to make a decision.

Sometimes this will involve showing self-compassion towards ourselves – accepting that we cannot make the perfect decision, even with full information.  It requires acceptance of the fact that our decision making will be inadequate at times, but that this will provide the opportunity to learn and grow.   Mindfulness meditation can enable us to make the best decision possible at the time, uncontaminated by emotions that can cloud our judgement.

If we bring openness and curiosity to what we are experiencing during decision making, we can name our feelings and learn to control them.  We can better understand the patterns embedded in our decision-making processes.  For instance, we may find that once we have to make a decision, we automatically drop into negative thinking which generates anxiety about the possible outcomes.  Through mindfulness meditation we can learn to control these negative thoughts and focus on addressing the issue and the information available without our negative thinking confounding the issue.

If our thoughts keep wandering or negative thoughts intrude during the process of mindfulness meditation, focusing on sounds can help anchor us as listening is a natural process that we can do with minimal effort.  Listening to sounds can enable us to return to mindful decision making.

As we grow in mindfulness, we can learn more about the pattern of thoughts and emotions behind our decision making, bring them into the spotlight, and develop better self-management techniques so that our decision making is not delayed unduly or contaminated by negative thoughts and emotions.  We can learn to be more compassionate towards ourselves.  Mindful breathing can help us too to manage the tension of decision making.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of johnhain on Pixabay

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Driving with Mindfulness

Often when you are driving you can become agitated, annoyed or frustrated by the traffic holdups caused by others.  Sharon Salzberg provides a timely reminder that “you are traffic too“.   We focus so much on our own needs in the heavy traffic situation that we lose sight of the needs of others.  Sharon puts this down to the “centrality of ourselves” – where the world revolves around our self-centredness, rather than other-centredness.

Diana Watson too in one of her MARC weekly meditation podcasts, provides us with a meditation that enables us to bring mindfulness on the road.  She describes one of her own experiences when she was running late to conduct a meditation and found her irritation and agitation rising.

Diana found that she was swamped with thoughts and emotions.  The thoughts reflected the negative bias of the brain – “I’m not going to make it on time”, “What will happen if I am late?”, “People may never come again if they are new to the meditation practice!   So, our minds can catastrophize any situation and unsettle us as we are driving.

Another source of emotional disturbance occurs if we then engage in self-recrimination or negative self-evaluation – “If only I had planned for traffic delays!”, “Why was I rushing out the door when I know that I need to have a strong presence of mind to conduct this mindfulness session?’

Bringing mindfulness to driving – noticing thoughts and emotions

What Diana found that she ended up doing was to start noticing, not entertaining, thoughts and emotions as they arose, e.g. “I am feeling anxious (or irritated)”, “I keep thinking that I will be late, and this causes me to become agitated”.   If we start naming our emotions, we can begin to control them.

She also suggests that we can focus on what is going on in our body as these emotions and precipitating thoughts arise.  We can notice the tightness in our chest, the pain in our neck or the onset of a worry headache.  If we can notice the thoughts and name the emotions, we can wind back our habituated response and calm ourselves.

Without this calming mindfulness on the road, we can end up taking more risks while driving, act out our anger and frustration through “road rage” or find ourselves making poor decisions about what choices to make to get to our destination.  Our growing agitation and impatience can frustrate our attempts to arrive on time.

As we grow in mindfulness through meditation practice that grounds us in the present moment, we can more readily deal with situations such as driving in heavy traffic when our needs for timeliness are being frustrated.  We can also bring to the situation self-awareness and self-regulation so that we are not captive to  our negative thoughts and emotions – we can begin to drive mindfully.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of pixaoppa on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Three Dimensions of Awareness

In one of her many meditation podcasts, Diana Winston discusses three different dimensions of awareness and leads a meditation that explores each dimension.

Diana suggests that no one dimension is better than the others – each is appropriate for a particular time.  It is also possible and desirable to be able to move from one dimension of awareness to another – this may help when you are encountering the obstacle of restlessness or boredom in your meditation.  Sometimes, too, when you are tired you might find that an open, less exacting form of awareness is useful to help you to pay attention in the present moment with openness and curiosity.

  1. Narrow awareness – Diana likens this form of awareness to taking a photo with a telephoto lens where minute details are captured.  The image for this post by MabelAmber illustrates this focus – providing a close-up view of drops of water on the leaves of a plant.  Focusing on our breathing is an example of narrow awareness – and it can be hard work as we keep trying to return to our focus when our mind wanders, and thoughts interrupt the flow of our attention.
  2. Broad awareness – is like taking a panoramic picture of a landscape or seascape with a camera.  Here you are not focusing on detail but breadth and impact.  Open awareness is a good example of this as you are opening your awareness to multiple senses – sight, sounds, smells, taste and touch. Compared to narrow awareness, this can be a more restful meditation, like coasting on your bike after expending much effort peddling.
  3. Choiceless Awareness – as we are meditating, we can notice things happening in our awareness, e.g. change in our breathing, tension release in our body or strong emotions.  The nature of our awareness can shift over a single period of meditation.  We could begin with a narrow focus, open up to a broader focus by listening to the sounds that are coming to us from different directions and then attend to the emotions that those sounds elicit in us.  This ability to consciously shift the focus of our awareness can enhance our capacity to be present to whatever is occurring in our world.

As we grow in mindfulness through meditation practice that employs the different dimensions of awareness we can build the skill to be really present in the moment of practice as well as in future situations involving interactions with others or undertaking a challenging and stressful task.  The capacity to be in the moment with openness and curiosity stays with us as we engage in our daily activities at work or at home.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of MabelAmber on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Caring through Mindfulness

Caring is integral to mindfulness – we pay attention in the moment with care and curiosity.  We can learn to care for others through  loving kindness meditation as well as learn to care for ourselves through self-compassion.

Diana Winston provides a meditation podcast on the subject of mindfulness and care and stresses the need to care for ourselves as well as for others.  She suggests that people often discount or devalue their inner experience or feelings and yet be consumed by care for others.

Diana asks an important question to enable us to be mindful about caring – her question is, “What or whom do you care for”.  For whom do you express care and concern – a son or daughter, partner, friend or people suffering adversity.  How wide is your circle of care and how deeply do you care?

These are challenging questions because they raise the issue of how often we express care and concern for others – how generous and expansive is our caring?  How many people do we let into our lives through concern, considerateness and thoughtfulness?

Caring through mindfulness

Caring can be the focus of our meditation once we have become grounded through placing our feet on the ground, adopting a restful position with our body (and especially our hands) and taking a few deep breaths.

Our concern and care of our body can then be expressed through a progressive body scan and relaxation of points of tension.  Focus on our breathing will assist us to pay attention to the theme of caring as mindful breathing steadies our mind and enables us to concentrate.

We can focus on an individual and express care for that person and tap into what it feels like to express this care – is the feeling one of warmth, love or genuine concern for their welfare?  How is this care manifested in our body?

We can also express appreciation for the fact that we do care for others and take the time to express that care in words and actions.  We can acknowledge that it is a gift to be able to be sensitive to others and their needs – to move beyond self-absorption to concern for others.

As we grow in mindfulness through caring meditation our circle of care and concern widens and deepens, and we are able to more readily extend care to ourselves.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of MabelAmber on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

 

Overcoming the Obstacle of Doubt During Meditation

I have previously discussed a range of obstacles that can impact on our attempts at meditation – aversion, sleepiness, desire and restlessness. Today I want to concentrate on “doubt” as an obstacle or source of distraction during meditation.

Doubt is a common experience during meditation, particularly for people who are at the early stages of meditation practice.  We can doubt ourselves. whether we are doing it right or whether we are progressing at some ideal rate.  We can also doubt the process of meditation itself because we are so easily distracted, or we may not be experiencing the benefits that are claimed for meditation practice.

It is a common experience in learning any new skill, such as playing tennis, that we will have doubts and some confusion about what we are trying to learn.  It is also easy to give up when we are in the early stages because we are conscious of our incompetence.  Early on in meditation practice we are assailed with all kinds of obstacles and we can experience the strong temptation to give it away.  However, persistence pays in meditation as in other facets of our life.

We can find it really difficult to deal with the endless thoughts that assail us during meditation – the distraction of things to do, mistakes made, future pleasant events and related desire, impending difficulties or current challenges.  By letting these thoughts pass us by and returning to our focus, we are building our “meditation muscle” – our capacity to restore our focus no matter what the distraction or how often distractions occur.

With persistence in meditation we are able to bring our renewed level of self-awareness and self-management more and more into our daily lives – to overcome the challenges, tests of our patience and disturbances to our equanimity.

Overcoming doubt during meditation

Diana Winston, in her meditation podcast on managing doubt during meditation, provides us with some sound advice on ways to overcome these doubts as we meditate:

  • Accept the doubts – acknowledge the doubt as the reality of “what is” for you at the present moment. Focusing on the doubt and its manifestation in your body, enables you to name your feelings associated with the doubt and to “look it in the face”, rather than hide from it.
  • Don’t beat up on yourself – doubts assail everyone, particularly in the early stages of engaging in meditation practice.  The doubts themselves can lead to negative self-evaluation if you think you are the only one who has doubts.
  • Spend more time on being grounded during meditation – this process can take us out of our doubts and ground us more fully in the present moment.  Diana suggests, for example, spending more time on scanning your body for tension and letting go to soften the muscles in your abdomen, shoulders, back or neck.  Another suggestion she makes is to focus on the sounds around you – listening to them without judgement as to whether you like them or not, just focusing on the sound itself.
  • Remind yourself of your motivation in doing meditation – are you practising meditation to gain self-control, improved concentration, calmness in the face of stress, improved resilience in dealing with difficult situations or general wellness? If you can focus in on your motivation, you will be better able to sustain your meditation practice.  Learning any new skill takes time and practice and a sustained vision of the end goal.

As we grow in mindfulness, we can overcome doubts that serve as obstacles to our progress.  We can avoid the self-defeating cycle of indulging our doubts – our indulged doubts impact the effectiveness of our meditation which, in turn, increases our doubts about the value of meditation for us when we are already time-poor.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of danymena88 on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.