Building Resilience through Compassion Towards Others

In a previous post, I discussed Pema Chödrön’s ideas of developing resilience through self-compassion by “compassionate abiding” in our own pain and suffering during these challenging times of the pandemic.  This entails abiding in, or dropping into, the full depth of our painful experience through our bodily sensations and conscious breathing.  As we undertake slow, conscious breathing we hold our suffering with self-kindness and warmth.  Lulu & Mischka in their mantra meditation, Warriors of Light, remind us to “breathe into our hearts” because breath is our chariot enabling us to face the unknown and stand on our own.

In her interview podcast with Tami Simon of Sounds True, Pema extended the concept of compassionate abiding by moving beyond self-compassion to compassion towards others.  She maintained that embracing the pain and suffering of others particularly in these times, when everyone is suffering in one form or another, contributes to our resilience – we realise we are not alone and we are able to move beyond self-absorption and “panic storylines” to extending kindness to others.

Pain and suffering: a doorway to compassion for others

In these challenging times of the Coronavirus, we can be very sure that there are millions of people around the world who are experiencing suffering like we are.  People are experiencing all forms of loss – of loved ones, their jobs, their business incomes, their health, their financial security or their homes.  They may have become physically disconnected from their workplaces, their family and their friends, even stranded in a foreign country because of international travel restrictions.  They could be healthcare professionals working on the frontline and/or living away from their families for a number of months to protect their loved ones from cross-infection.  We can be very confident that there are people around the world who are feeling pain and suffering like we are.

Pema argues that abiding with compassion in our own pain and suffering is the doorway opening us to compassion towards others.  In experiencing fully our own suffering, not denying its intensity or pervasiveness, we develop a deep sense of connection with others who are also suffering at this time.  Pema spoke of the principle of Tonglen, a Tibetan word meaning “taking in and sending out” – taking in our own experience of pain and suffering and sending out desire for relief for others.  She suggests that once we become grounded in our own suffering (this may take 10-20 minutes), we can take in the suffering of others.  On our in-breath we can imagine others who are experiencing similar pain and suffering and on our out-breath, wish them relief and insight to enable them to move beyond their own discomfort, distress, grief or loneliness.  Connectedness and resilience lie in this mutual experiencing.

Pema maintains that we do not have to confine this compassion towards others to a time of extreme challenge, we can use our pain and suffering as the doorway to compassion and connectedness at other times.  We may be experiencing distress because a family member is suffering from Alzheimer’s or feeling panic and anxiety because someone we are carer for is experiencing the black dog of depression.  At these times, we can drop into conscious breathing, embracing our distress and anxiety with kindness, and gradually move beyond this abiding self-compassion to compassion towards others who are experiencing the intensity of our own emotions. 

Reflection

I think that Pema’s profound insight into compassionate abiding opens the way to develop self-compassion, compassion towards others and personal resilience.  As we grow in mindfulness through conscious breathing and extending relief to others, we can move beyond our self-destructive narratives, restore our inner equilibrium and peace, and develop the resilience to not only survive these challenging times but also be able to extend help and support to others. 

Compassion towards others can be expressed in many ways even in these times of social distancing – the virtual choir of women physicians singing “Rise Again” is but one example of many where people are moving beyond their own overwhelming challenges and distress to reach out to others.

Pema provides multiple resources including her many books, her free e-book titled, 5 Teachings of Pema Chödrön  and her online course, Freedom to Love, which expands on the principles and practice of compassionate abiding.

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Image by Evgeni Tcherkasski from 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.

Mantra Meditations for Calm, Peace and Energy

Mantra meditation involves the repetition of a sound, word or phrase during meditation.  The mantra can be repeated silently, spoken or chanted, sometimes accompanied by music.   The singing of mantras can provide variation through intonation, pace, pitch, and volume.  The content can be rich in meaning drawing on ancient traditions or simply a single word.  Instrumentation can be added and often involves guitar, harmonium and/or flute. 

Famous yogi-musician, Girish, combines neuroscience and the art of singing mantras in his book, Music and Mantras: The Yoga of Mindful Singing for Health, Happiness, Peace and Prosperity.  Girish maintains that “Mantra is a sound vibration through which we mindfully focus our thoughts, our feelings, and our highest intention”.  In this statement he captures not only the power of focus inherent in chanted mantra meditations but also the energetic effect of the vibrations of music and singing. 

Singing of mantras has gained a resurgence through the development of the relatively new discipline of music therapy and the advent of neuroscience along with the understanding of the vibrational energy of sound and voice.

The benefits of mantra meditations

Like any meditation, mantras build attention and capacity to focus which in itself has a beneficial effect.  Typically practitioners return to their focus whenever a distracting thought interferes with their concentration on the mantra.  Neuroscience has highlighted this benefit and explained how meditation positively impacts the mind, emotions and the body. 

Susan Moran focuses on the distinctive nature of mantra meditations and summarises the science that supports this approach to meditation.  In her article, she identifies several research-based benefits:

  • Reduces distractions generated by the default-mode network of our brains (with its inherent negative bias)
  • Minimises negative self-talk that leads to depression
  • Activates the “relaxation response” and builds resilience in the face of stress.

Turning depression into a deep well of calm, peace and centredness through mantra meditation

The beneficial effects of mantra meditations were clearly articulated by Tina Malia in her interview with Kara Johnstad.   Tina Malia is globally famous for her song writing, singing, instrumentation and integration of different mantra traditions, and at the time of the interview, was working on her seventh album.

Tina told the story of her very deep depression in her twenties and her experience of the “dark night of the soul”.  She indicated that she had all the trappings of external success but experienced despair and a “deep, deep aching loneliness” that would not go away – she lost her meaning in life and considered ending her life through suicide.   At the time, she was a backing singer for world music singer/songwriter Jai Uttal and his band.  Jai suggested that she start a daily practice of Japa – silently singing the Ram mantra meditation while passing beads through her fingers.

Tina reports that this practice which she undertook conscientiously every day, although having little effect in the first few weeks, enabled her to find peace, harmony and an inner well of calm and creative energy.  She explained that it “completely lifted me out of despair” and she still continued the practice daily at the time of the interview.  She finds chanting mantra meditations a tool for helping her when she feels frazzled at busy times while touring the world.   She describes her silent mantra meditations as a well – an internal source of pure water that brings the experience of visiting a calming, familiar room. 

Kara Johnstad, who is herself a visionary singer-songwriter, describes chanting mantra meditations as creating “a higher vibrational field” that protects us against the turbulence of daily life and its many challenges.

Reflection

I have found just listening to the chanting of mantra meditations very calming, particularly those of Lulu & Mischka and the many mantra meditations of Deva Premal & Miten.  From my reading and listening to Tina’s story, it is clear that the real benefit of chanting mantra meditations comes not only from repetition of the mantra but from daily practice over an extended period (in Tina’s case over many months and years). 

It takes time to absorb the positive messages of a mantra into our consciousness so that over time it displaces our negative self-thoughts.  Tina suggests that mantra meditations are like a tool to explore our inner reality, “a shovel to go inside and dig”.  In this way we can develop a deep level of self-intimacy.

As we grow in mindfulness through chanting mantra meditations, we can unearth our disturbing negative thoughts and difficult emotions and replace them with a deep well of calm, peace and energy. Tina has demonstrated yet again that discipline creates freedom and success.  Her latest album, Anahata (Heart Wide Open) can be obtained through Sounds True.

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Image by enriquelopezgarre from 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.

Connection – a Deeply Felt Need

In these times of physical distancing precipitated by the Coronavirus, we can feel the need for connection more than ever.  We readily recognise the importance of social connection, our connection to other people, for our mental health and wellness, but often overlook our very real connection to nature and the physical world.

Connection in nature

Time-lapse photographer, filmmaker and producer, Louis Schwartzberg, reminds us that every living creature relies on other living creatures for its continued existence.  He illustrates this concept through his recent film, Fantastic Fungi, where he shows how the mycelium network mirrors the internet in its pervasiveness above and under the ground.  Mycelium is the vegetative branchlike structure that fruits to produce mushrooms and other fungi. They are critical to the “terrestrial and aquatic ecosystems” because of their role in decomposing organic material and contributing carbon dioxide to the atmosphere.  They are invisible but cover massive areas. providing nutrients to the fungi and serving as “biological filters” – a term developed by world famous mycologist Paul Stamets who was a significant contributor to Louis’ film.   In a recent TED© talk, Paul described six ways mushrooms can save the world, including treating viruses.

Louis, commenting on his movie, Fantastic Fungi, said that the real surprise for him in making the film about mycelium was the pervasiveness of connection.  He said that in these times of physical distancing (social isolation and social distancing), people are realising that what they want most is connection.   In Louis’s view, the core idea emerging from the film is that “connection is really nature’s instruction”.  

Our connection to nature

In Fungi Day Live, Louis led discussions with co-author, Paul Stamets; Jeremy Narby – anthropologist and author; Francoise Bourzat – author of Consciousness Medicine; and Jason Silva – filmmaker, author and creator of the FLOW SESSIONS podcast.  In discussing his short connection video, Jason explains that films provide a unique connection – enabling people to see the world from someone else’s perspective, to get inside their heads.  He firmly believes that his role as filmmaker is to share his insights, engage in “intersubjective communion with other people” and provide an experience of connection that is “beyond language”.  He cited astrophysicist, Neil de Grasse Tyson, to reinforce his passionate commitment to communicate about connection:

We are all connected. To each other biologically. To the earth chemically. To the rest of the universe atomically.  

Paul Stamets maintains that the Coronavirus is a result of our destruction of the “immune system of the environment” through deforestation, pollution, monoculture and other non-economically and non- ecologically sustainable solutions.   Like the other presenters in Fungi Day Live, he asserts that we have failed to understand and respect nature – our source of inspiration, energy, wellness and breath.  Jeremy, too, maintains that we have become disconnected from nature and live our lives in cement blocks and travel around in “glass-and-metal-bubbles”. 

Reflection

These filmmakers, authors and researchers have spent a lifetime exploring, understanding and sharing about nature and its interconnectedness and our connection to it.  As Florence Williams asserts, we are suffering from “nature-deficit disorder” and separation from the healing benefits of nature.  Johann Hari argues that reconnection with nature and with each other is a means of overcoming depression and childhood trauma.  We can grow mindfulness through nature and experience its many physical and psychological benefits, including calmness and the experience of connection.  Lulu & Mischka provide us with one way to do this through their mantra meditations, including their “stillness in motion” mantra they sing while sailing with the whales.

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Image by Michi-Nordlicht from 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.

Stillness of Mind and Body through Mantra Meditations

Lulu & Mischka recorded the final day of their 6-day online journey into mantra meditation that brought together hundreds of people around the world at this time of anxiety and uncertainty brought on by the Coronavirus. Their chanting and accompanying music on the guitar and harmonium provided a haven in these turbulent times.  Their harmonies are enriched by Lulu’s operatically trained voice that transports you into another reality – beyond fear and anxiety. 

In today’s recorded session, Lulu & Mischka focused on the mantra, Jaya Ganesha, which they translate to mean:

Ease and flow wherever we go, open to the mystery each day. Calling for protection on our journey, guidance and blessings on our way.  Bless away the obstacles, open to the miracles.

Inherent in the mantra is acceptance of what is and letting go of the resistance that aggravates the suffering of the present moment.  Their mantra meditations can bring “openness of the heart, quietness of the mind and comfort of the body” in times of enforced lockdowns, social distancing and social isolation.  They have designed an online mantra meditation course to enable their global audience to continue their journey into inner peace.

Incorporating yoga breathing

At the beginning of their mantra meditation sessions, Lulu & Mischka incorporate yoga breathing and often finish with this practice. Lulu describes this process as deep breathing, as if drawing breath through a straw – the inbreath moving from the lower abdomen, expanding the lungs and filling the chest.   The outbreath reverses this process and enables release of tension, stress and resentment.

The deep breathing enhances the calming influence of the chanting and movement that forms part of their daily ritual that they share with others through their recorded music such as the Enchanted CD which is available as a download.  Lulu and Mischka are strong supporters of the charity, A Sound Life, that helps people in need to improve their wellbeing through yoga, meditation and music.

Reflection

There is something about Lulu & Mischka and their approach to mantra meditation that is engaging and effortless and appeals to people around the world.  Their international festival appearances attest to this appeal. The combination of chanting accompanied by deep breathing and musical instruments (the harmonium and guitar) act as a form of music therapy that is capable of transporting us beyond the pain and preoccupations of the present to a place of calm and equanimity.  As we grow in mindfulness through mantra meditation, we can find an inner peace, a strengthened resolve and a willingness to extend compassionate action to others.

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Image by S. Hermann & F. Richter from 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.

Finding Stillness and Joy in Turbulent Times With Mantra Meditations

Mantra meditation involves the repetition of a word or phrase while meditating.  It typically combines mindfulness meditation with some form of chanting.  It is an ancient meditation practice that has deep roots and is experiencing a resurgence in these turbulent times.  Mantra meditations can be sung by an individual, group or choir and accompanied by music and/or calming visuals provided via video.  These meditations through sound and vision often capture our connection with nature.

For example, the Epic Choir’s rendition of the Om SO HUM Mantra meditation simulates the movement of butterflies as the sound of singing rises and falls rhythmically.  The epitomy of connection with nature in mantra meditation is provided by Lulu & Mischka’s video of “stillness in motion” which incorporates their chanting accompanied by guitar playing with visuals of sailing and singing with whales. 

Lulu & Mischka – exemplars of the practice and benefits of mantra meditation

Lulu and Mischka are global exponents of the art of mantra meditation and have recorded two albums and produced a songbook in e-book form, as well as conducted workshops, concerts and retreats around the world.  They recently provided mantra meditations over six days accompanied by Lulu’s harmonium and Mischka’s guitar playing as a contribution to inner peace in these turbulent times. 

Lulu & Mischka describe themselves as “musicians and inner peace facilitators” who offer “joyful chanting and effortless meditation”.  The capacity of mantra meditation to calm the nervous system, reduce emotional reactivity and destructive self-stories has been researched and validated by researchers at Linköping University, in Sweden.  Other researchers have demonstrated consistently that “focused attention practices” such as meditation in its many forms develop “attention and awareness” while reducing self-obsession and harmful reactivity.  Mantra meditations build our awareness of our connectedness to each other and to nature.

Reflection

As we grow in mindfulness through reflection and mantra meditations, we can achieve a stillness and inner peace in these turbulent times when everything is changing through the disruptive impact of the Coronavirus – through the constant and unpredictable disruption to our social, financial, employment, health, education and familial environments.   Lulu & Mischka demonstrate in their own lives and their mantra meditations that that this approach to mindfulness can bring calm and joy to our lives – providing a retreat from the waves of uncertainty.

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Image by Bernhard Stärck from 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.