Guided Meditation to Develop the Awareness Muscle

Allyson Pimentel provided a guided meditation podcast through MARC UCLA titled, Begin Again – a process designed to develop concentration and build the “awareness muscle”.   This meditation builds increased awareness of the present moment because it requires us to pay attention as the meditation unfolds – in particular, noticing when our mind wanders away from our primary focus.  Allyson suggests that we need to be “curious about being curious” – that we approach the challenge of paying attention with openness, a sense of wonder, curiosity and exploration.

Allyson emphasises the point that our minds are designed to think, imagine, envision and dream.  It is natural for us to “wander off”, lose focus and entertain the “blur of the past” or the anticipation of the future.  She suggests that no matter what the level of our experience with meditation is, we can alternate between “wakefulness and sleepiness” – which can be interpreted both literally and metaphorically.  

Allyson reminds us that the meaning of the word “begin” is “to come into being”.  She suggests that we are so focused on “doing” that we lose sight of “being” – of appreciating and valuing our present moment experience.  Her guided meditation encourages wakefulness – being fully aware of the present moment and noticing when our attention wanders.   The process of continually returning to our focus – restoring our attention – builds our awareness muscle.  Developing this skill is particularly critical in the digital age which is becoming characterised by the “loss of attention, consciousness and awareness” through online marketing and the role of social media and social influencers.

One of the key things to be aware of during this meditation is the tendency to judge ourselves for our “failure to concentrate” or “stay in the moment”.  We can become critical of our performance, disappointed and angry with ourselves, and frustrated with our lack of progress.  Our current “performance culture” tends to cultivate this judgmental stance.  Allyson stresses the need for loving kindness towards ourselves to overcome these negative thoughts and assessments.

Guided meditation for developing the awareness muscle

Allyson’s guided meditation (which begins at 9 minutes, 20 seconds) has a number of stages that can be followed in sequence or changed to suit your situation:

  • Posture – after taking and releasing a few deep breaths, the aim is to adopt a posture that is conducive to wakefulness to the present moment.  This may entail closing your eyes (to avoid distraction) and adopting an upright posture (as Allyson suggests, as if a sturdy, straight, “big oak tree is behind your back”).  She maintains that this is a way to achieve an “embodied sense of wakefulness”, so that your body posture reflects what you are seeking to achieve in your meditation.  Noticing your posture throughout the meditation can enhance your wakefulness – and may require you to correct a slouch if that occurs.
  • Focus on sounds – one way to achieve an anchor focused on the present moment is to pay attention to sounds both internal and external to your room.  It is important to let the sounds come and go and not entertain them by trying to work out their source.  For some people, sounds themselves may be distracting and this step could be omitted.
  • Focus on breathing – here it is important to become conscious of your breathing – its strength, speed, evenness and regularity – without trying to control it.  As you drop into your breath, you can experience calmness, expansiveness and energy as you open to the life that is within you. 
  • Notice the “tone of your mind” – throughout the meditation you are encouraged to notice what is happening in your mind.  You might find yourself engaged in self-criticism for wandering off – a state that can be overcome by loving kindness and patience.  It also pays to remind yourself that having to “begin again” to re-focus, is progressively building your awareness muscle – which will enrich your life in all its spheres. No matter how many times you have to start over, you are building towards awareness and its inherent richness.

Reflection

This meditation can be challenging, especially in our early stages of adopting meditation practice or if we are feeling agitated about something that is happening to us or others who are close to us (or to others who we know are experiencing terror elsewhere).  The real benefits of this meditation can readily flow over into our daily life and help us to achieve calmness and equanimity in the face of life’s challenges.

 As we grow in mindfulness through meditation and beginning again when our minds wander, we can begin to discern patterns in our wandering – e.g., planning our day, preparing a shopping list, indulging resentment or stressing about possible, future challenges.  This increased self-awareness can help us to develop specific strategies to strengthen our capacity to concentrate and focus our energy.

Allyson suggests that we take to heart Carl Jung’s comment:

Who looks outside dreams; who looks inside awakes.

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Image by Josep Monter Martinez 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.

Gaining Support in Difficult Times through Mindfulness

Allyson Pimentel offers a meditation podcast on the topic of “Mindfulness as Support”.  In the guided meditation, presented as a teacher at the Mindful Awareness Research Center (MARC), Allyson reminds us of the power of mindfulness to provide a refuge in challenging times, whether the source of difficulty is at home or at work.  She suggests that mindfulness, being in the present moment and accepting what is, enables us to navigate troubled waters by helping us to access our inner peace and equanimity and providing the opportunity to experience a wider perspective than a total focus on the present troubles or pain.

Mindfulness as nourishment for carers

Carers have a particularly challenging time as they not only have to deal with their own difficulties but also the suffering and difficulties of others such as Alzheimer’s Disease experienced by a loved on.  There is not only the challenge of seeing someone else suffer but also the need to manage the emotional contamination of another’s pain and personal distress.

Allyson reminds us that mindfulness enables us to broaden our perspective beyond the immediate, perceived suffering to other things that are good in our lives and that of others.  We can pay attention to the broader environment of sounds and laughter, open our minds to all that we have received in life  and that another person has received.  This “wider aperture” brings with it appreciation that beyond immediate difficulties and suffering is relief.  Allyson likens it to going from the centre of a dark wood to coming to the edge where light streams in and lush green plains open before us. 

Extending beyond ourselves

In the guided meditation, Allyson encourages us to think about others beyond our immediate sphere who might be experiencing suffering and personal difficulties, whether that involves pandemic-induced illness, addiction, loss of job or home, disconnection from family and friends, mental illness, or financial difficulties.  She suggests that we try to encompass others by focusing on them and their needs and wishing them peace, tranquility, and ease.  We can also envisage them offering us empathetic support in return.

Mindfulness as support for business owners

The Smiling Mind organisation reminds us that small business owners can gain support from mindfulness particularly in these difficult times of the pandemic and associated economic difficulties.   Small business owners have to deal with the daily challenges of managing their cash flow, engaging and retaining staff, dealing with business uncertainties and political changes,  managing multiple demands on their time and skills and establishing a work-life balance.  On top of this is the ever-present challenge of maintaining quality relationships at home with partners and children while their minds are full of business-related information and endless to-do lists.

Mindfulness enables small business owners to manage stress more effectively, achieve increased self-awareness and awareness of others, build their powers of concentration and cultivate their creativity.  It provides a refuge from daily turbulent waves and a place to recuperate and restore perspective.  Mindfulness also helps small business owners to develop resilience, to improve their deep listening skills and their relationships, and to realise much-needed, regenerative sleep.

Smiling Mind, in association with MYOB, offers a free mindfulness app with a special Small Business Program within the “At Work” section of the app.  They also have specific blog posts dedicated to how mindfulness can support business owners manage their day-to-day challenges.

Mindfulness as support for people with addictions

In a previous post I discussed how mindfulness through growing self-awareness can break down the “trigger-reward” cycle involved in addiction.  I also discussed the barriers to undertake and sustain mindfulness practice to overcome addiction and offered a four-step mindfulness practice to overcome these barriers.  In cases of serious addiction, mindfulness can support and reinforce therapies offered by professionals such as psychiatrists, psychotherapists, and psychologists.  Just as with trauma healing, people with addictions may need the support of professionals to overcome self-destructive behaviours.

The COVID-19 pandemic while providing some people with relief from time and work pressures and the unsustainable pace of life, has also led to increased alcohol and drug addiction, especially amongst older people such as “Baby-Boomers”.  In an interview podcast, Stanford psychiatrist Anna Lembke discussed the adverse impact of the pandemic on mental health as well as increased levels of addiction.  She explained that pandemic-related isolation is compounding difficulties for people with mental health issues and addiction and this is in addition to other new life stressors generated by the pandemic, e.g., uncertainties concerning employment and personal health, fear of infection of themselves and loved ones, financial difficulties, the breaking down of established life patterns and thwarting of future plans.

In recognition of the pandemic-induced growth in addiction of all forms, organisations such as ARK Behavioral Health provide a range of services as well as Covid-19 Mental Health and Addiction Resources.  Their insight into the adverse impact of alcohol abuse on immunity and vulnerability to COVID-19 infection is illuminating.  The pandemic resources provided are comprehensive as are the levels of care that ARK Behavioral Health professionals provide.

Reflection

Destructive emotions such as anger and resentment and related behaviours such as addiction can be injurious to the mental health and happiness of anyone as well as to that of their partners and children.  As people grow in mindfulness through regular mindfulness practices, they can experience support to address destructive emotions and addictive behaviours. Mindfulness develops self-awareness and emotion regulation and cultivates conscious choice and wise action.  Mindfulness can also provide support and reinforcement for situations where professional help is required to overcome addiction or heal from trauma.

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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.

Valuing the Present Moment

Allyson Pimentel provides a meditation podcast on the topic, The Beauty of the Present Moment.   People from around the world participated in the live, online event which was conducted and recorded via Zoom.  During the podcast, Allyson stated that mindfulness involves “paying attention with intention” to the present moment in a way that involves openness, curiosity and acceptance of what is, whether pleasure or pain, happiness or sadness, understanding or confusion.  She suggested that as we develop the capacity to attend to each moment with heightened awareness, we can develop a deeper appreciation of beauty, compassion (towards ourselves and others) and a “love for the moment”.   If we are always consumed by thoughts of the past or the future, we will miss the richness and power of now.  As Alan Watts comments, “Life exists at this moment”.

Awareness of beauty

Allyson introduces a brief process to raise our awareness of the beauty that surrounds us in the present moment.  She asks that we pay attention to something we consider beautiful, however momentarily.  If we are inside a dwelling, we could look at a pleasing painting, observe the clear sky through our window, listen to the early morning songs of birds or touch something that is smooth or rough as we appreciate its texture. 

If we are outside, we could listen to the wind rustling in the trees, smell the aroma from freshly opening flowers, feel the softness of the grass beneath our feet or admire the shape and stature of the trees in the mist.  Beauty as they say is in the “eye [and other senses] of the beholder”.

Allyson reminds us that beauty is around us all the time and by tapping into the present moment, we can learn to be aware of beauty and to increase our capacity to cope with life challenges, whether they be illness, grief, loss, confusion, or the slow decline of a parent through Alzheimer’s Disease who is becoming disconnected from the present..

A present moment meditation using body scan

One way into appreciating the present moment in all its import is to undertake a body scan meditation.  Allyson provides a guided meditation in her podcast as a way to do this.  She begins by having us take a deep breath and exhale deeply to clear any bodily tensions and to bring us more fully into the present moment.

She then provides a progressive body scan beginning with your feet and moving through all parts of your body, noting any points of tension.  As we become grounded in bodily sensations, we become more attuned to our thoughts and feelings as they arise spontaneously.  Allyson encourages us to accept whatever is our human condition at this point in time and to show ourselves compassion.  From this base of self-compassion, we can extend empathy to others and offer them loving-kindness.  Attunement to, and acceptance of, our current reality strengthens our connection to the world and to others.

Allyson Pimentel holds up Tina Turner as a model of present moment awareness, acceptance of her condition and the capacity to take compassionate action towards others.  In her documentary, for example, Tina reveals that in a period of five years she experienced cancer, a stroke and kidney failure.  Despite having daily dialysis for four hours, she was not depressed but appreciative of the fact that she had more time to live.   Tina encapsulated her philosophy on life in her book, Happiness Becomes You: A Guide to Changing Your Life for Good.

In Allyson’s view, Tina epitomises what Rumi describes as The Guest House – “being human is a guest house” for pain, meanness, joy, happiness, sorrow, and every other manifestation of the human condition.  Rumi encourages us to appreciate whatever comes our way because each experience is a “guide”.

Reflection

The challenge of the present moment is also its power.  If we can truly be with what is and accept what we cannot change, we can develop an appreciation of being alive, strength and resilience to meet life’s challenges and a deep-seated sense of ease and equanimity.  As we grow in mindfulness though meditation and awareness of the present moment, we can tap into the power of now and the richness of a life fully lived.

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Image by Luca Finardi 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.

Welcoming the Richness of Our Life

Allyson Pimentel, psychologist and meditation teacher, often focuses on connection to overcome a sense of separation.   In her recent meditation podcast, her topic was Sit So You Can Stand – suggesting that through meditation we are better able to deal with life vicissitudes.  Her underlying theme was welcoming everything into your life – accepting “what is” with openness and curiosity.  Through openness and freedom from assumptions and stereotypes , we can truly appreciate the richness of our lives.

The richness of our life

There are so many things that we take for granted in our life.  Gratitude meditation and the mindfulness practice of savouring what we have, can enrich our life, develop positive mental health, and reduce negative feelings associated with envy or resentment. In the introduction to her meditation podcast, Allyson takes these considerations one step further.  She focuses on the richness and diversity of the people with whom we connect and, in particular, with those engaged in the virtual meditation practice that she was facilitating.

Allyson read a short anonymous piece called, Radical Welcome.  The text highlights the process of welcoming everyone and acknowledging the diversity and richness of all who are present – welcoming those who are child carers/elder carers/ mental health supporters; those who have a fast internet connection/ slow connection/ disrupted connection; those who bring greater diversity to the meditation through differences in ethnicity, race, or ancestral origin; those who are experiencing the ease of wellness together with those who are suffering from chronic illness.  The welcoming process was inclusive of gender and religious differences; of the young and not so young; of those who educate and those who are learning; of the doubts, questions, uncertainty and searching of people present; of the hearts, minds, and bodies of all who form part of the common endeavour.

To give some practical application of the welcoming process, Allyson encouraged everyone to look at the “gallery view” of those who were present and to wave to acknowledge others.  Looking at everybody opens our eyes and minds to the diversity of those present and this is enhanced if people have previously identified their location in the text box.  These practices in a virtual meditation environment help to make us more aware of the richness and diversity of people we interact with a on a daily basis – we are often too preoccupied with ourselves, our stories, our needs and our perceptions to appreciate what others bring to our lives.  To reinforce this connectedness, Allyson began the podcast meditation with an invitation to take a collective, deep breath while noticing the infusion of energy on the in-breath and the release of tension on the out-breath.

Guided meditation

 In the guided meditation, Allyson encouraged us to feel the support of the chair and the earth, to tap into our natural breathing process, and to progressively focus on the noises in the room – including their coming and going and the silences in between.  She stressed the importance of choosing an anchor that we can return to if we are distracted by our thoughts, e.g., by worries, negative self-evaluations, or planning our day. 

Most of the meditation was undertaken in silence – with a focus on the sense of connection with everyone  present, while acknowledging the richness of diversity.  

Reflection

Allyson’s podcast meditation offers us an opportunity to call to mind the differences we encounter in people we interact with on a daily basis.  As we grow in mindfulness through meditations such as this podcast, we can become more conscious of the differences in the people we encounter and the potential richness of the interaction.  Mindfulness also makes us more aware of our own perceptions, biases and assumptions that could act as barriers to truly acknowledging others, mindfully listening to them, and valuing their differences.   Creativity and innovation lie within diversity if we adopt openness and curiosity to learn about, and understand, differences.

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Image by Gerd Altmann 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.

Aligning with What is Good and Healthy in Our Lives through Mindfulness

Allyson Pimentel, meditation teacher with MARC, provided a recent meditation podcast on the topic, Mindfulness as Alignment with the Good.  The catalyst for her online session was a walk with her dog in the bright morning sun, surrounded by the sound of birds, the beauty of flowers and trees, and the kind acknowledgement of neighbours.  What particularly came home to her was the  heightened receptivity that comes with mindfulness practice along with what is good in our life.

When we practice mindfulness in these challenging times we are returning to stillness amongst the turbulence of a pandemic and political unrest, seeking groundedness in the face of disturbing and disorienting news, exploring harmony in a world torn by racial hatred and the income divide, finding silence amidst the noise of a busy life, and resting in peace and tranquility.  As we deepen our practice, we become more connected to nature and to each other – we can picture other people around the world engaged like us in meditation, Tai Chi, yoga, or the singing of mantras.   We can sense the collectivity of everything, the growing alignment with what is good not only in our own lives but also in  the lives of others worldwide.

Allyson stressed that what we have in mindfulness is totally portable – we can take it with us wherever we go.  We have our breath, widening awareness of our senses and the capacity to feel warmth towards others with a kind heart.  Mindfulness engenders gratitude, wisdom, generosity, and compassion towards ourselves and others.  We can be mindful for others because of our calmness, self-regulation, openness, and willingness to listen for understanding.  We can bring to our daily interactions a healthy mind free from self-absorption, negative self-talk, resentment, or anger, so that we not only improve our own mental health but also impact positively the mental health of others.

Guided meditation for developing mindfulness and alignment with what is good

Allyson’s guided meditation during the podcast focused initially on our breath and achieving groundedness by sensing how we are supported by our chair and our feet on the ground.  She suggested that we take a collective, deep inhalation and exhalation and then rest in the natural movement of our breathing, focusing on the expansion of our chest or abdomen or the movement of the air through our nose.

She then encouraged us to focus on the sounds that surround us – room tone, sounds in nature or traffic on our roads.  Once we had been able to pay attention purposely and non-judgmentally to external sounds, she encouraged us to shift our attention to internal sounds – the sounds of our own breath, sighing, rumbling, clicking.

In the final stages of the meditation, Allyson suggested we focus in turn on two key questions:

  1. What is it I need now – what kind of support do I want?
  2. What can I do to provide support to others?

Support for others could be the simple act of ringing someone to see how they are going, connecting on Zoom, or meeting up in person with someone who you have not seen for a while or who is experiencing some difficulty. 

Reflection

It is easy to be thrown off balance or to become disoriented and anxious in these challenging times.  Mindfulness offers the chance to seek refuge in stillness and silence and to appreciate what is good in our life.  Allyson maintains that as we grow in mindfulness, we are contributing to what is good and wholesome in our own lives and the lives of others we interact with – whether face-to-face or virtually.  By reminding ourselves of this contribution of mindfulness, we can better sustain our practice and realise its benefits for ourselves and others.

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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.

Mindfulness: A Pathway to Wisdom

Recently Tami Simon of Sounds True interviewed Dr. Dilip Jeste, Professor of Psychiatry and Neuroscience, on the theme of wisdom and how to be wiser, faster.  Dilip’s research interests are aging and the neurobiological basis of wisdom.   His exploration of wisdom and the related personality trait of compassion is presented in his book, Wiser: The Scientific Roots of Wisdom, Compassion, and What Makes Us Good.

During the podcast interview, Dilip focused on his obvious passion, the neurobiological basis of wisdom.  While stating that the research is in the early stages in terms of completeness and application, he did suggest that people who are wise are guided by the neocortex part of their brain (our logical, analytical capacity), while those who are unwise are more driven by their amygdala (responsible for the fight/flight/freeze response).

In the interview, Dilip explained that to undertake research into wisdom he had to first establish the measurable components of wisdom.  His research led him to identify the common elements in multiple published definitions of wisdom in scientific journals.  This enabled him to isolate six of the more commonly used components of wisdom.  What I wanted to do here is explore how mindfulness can help to develop each of these components – thus serving as a pathway to wisdom.  By way of corollary, I would suggest that the  journey towards mindfulness is a journey into wisdom and its many components.

Mindfulness and the components of wisdom

Dilip made the point that wisdom is not a single trait but a collection of of traits – like the personality trait of emotional intelligence, it has several components.  In the section below, I will explore the relationship between mindfulness and each of the six components of wisdom identified by Dilip.

  1. Self-reflection – this covers the ability to explore your inner landscape and analyse your behaviour in terms of responses to stimuli.   There are many mindfulness practices that cultivate this capacity, especially those that encourage exploration of thought patterns, including harmful negative self-stories.  Another example is the process of reducing resentment through reflection that I described in detail in an earlier post.  Additionally, Acceptance and Commitment Therapy (ACT) is a highly developed mindfulness approach designed to guide self-reflection.  Dr. Russ Harris, a prominent practitioner and proponent of this approach, has made ACT accessible to individuals who are experiencing self-doubts and negative self-evaluation.  His humorous illustrated book, The Happiness Trap Pocketbook, provides a range of exercises that makes self-reflection accessible to anybody.  
  2. Prosocial behaviour – where the focus of attention is on the needs of others rather than being totally self-absorbed.  This component of wisdom is manifested in displaying empathy and/or taking compassionate action.   Listening mindfully to the stories of others can be a form of compassionate action.  As we grow in mindfulness, we can become more aware  of how our mindfulness positively impacts others, leading to a realisation that we are also engaging in mindfulness for others.  Loving-kindness meditation is another form of mindfulness practice that enables us to reach out to the needs of others.   More recently compassionate leadership has emerged as a prominent trend in leadership development, driven by the global pervasiveness of mindfulness practices.
  3. Emotional regulation – being able to control your emotions.  One of the more consistent outcomes identified in mindfulness research is self-regulation.  In their book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, Daniel Goleman and Richard Davidson highlighted the traits that are altered and sustained through meditation practices.   These included not only self-awareness and social awareness (leading to empathy and compassion)  but also what they call “self-management” (another term for emotional regulation).  Mindfulness practice can help us overcome our habituated behaviour and our typical response to negative stimuli. 
  4. Acceptance – being able to cope with uncertainty, ambiguity, and differing perspectives.  Acceptance according to some schools is a defining characteristic of mindfulness, e.g. Diana Winston in her meditation podcasts for MARC UCLA explains that mindfulness involves “paying attention to our present moment experiences with openness and curiosity and a willingness to be with what is”.  Mindfulness meditation has been used to reduce anxiety in times of uncertainty.  Through mindfulness practice we can also unearth assumptions about differences in perspectives that create walls between us and other people we encounter in our daily lives.
  5. Decisiveness – making decisions despite uncertainties and adversity.  Mindfulness meditation can help us to address procrastination.  It can also improve our decision-making capacity by highlighting the thoughts and emotions behind our decision-making,   exposing our negative thoughts and helping us to maintain focus and achieve clarity.  The Mindful Nation UK report states that one of the benefits of mindfulness in the workplace is “improved comprehension and decision-making”.
  6. Spirituality – defined as “continuous connectedness” with something or someone.  The focus of connection could be the Bhagavad Gita, Buddha, God, nature, or soul.  Connectedness to nature and other people can be enhanced through mindfulness meditation.  Allyson Pimentel offers a mindfulness meditation designed to overcome the sense of separateness and strengthen connectedness.  Christine Jackman, in her book Turning Down the Noise: The Quiet Power of Silence in a Busy World, offers the view of a Benedictine monk that prayer itself is a form of meditation – by praying you are connecting with God or some other deity through mindfulness (p.72).

Reflection

This discussion highlights some of the ways that mindfulness can provide a pathway to wisdom – approaches to developing the components of wisdom.  As we explore each of these components within our mindfulness practice, we can move closer to wisdom.  We could focus on a single component to overcome a deficiency – e.g. Dilip stated that he was working on strengthening his “prosocial behaviour”, specifically compassion.  Alternatively, we can aim to grow in mindfulness and wisdom more broadly by adopting different mindfulness practices.  The research by Davidson and Goleman confirm that mindfulness meditation can alter our brains, our minds, and our bodies.

Dilip’s research confirmed that some people grow in wisdom with age through the recently identified facility of neuroplasticity.  He maintained that people who are active as they age – combined with an openness to new experiences and making changes in their life – can grow in wisdom.  In speaking of activity in this context, he referred to being “active physically, psychologically, socially, and cognitively”.  As we use different forms of mindfulness practices – e.g. mindful walking, mindful listening, mantra meditations, Tai Chi or yoga, journalling, loving-kindness meditation and mindfulness  research – we can increase our level of activity across the dimensions that Dilip identified.

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Image by Gerd Altmann 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.

Quieting Your Mind to Bring Silence into Your Life

Allyson Pimentel, psychologist and mindfulness teacher, recently provided a guided meditation podcast on Keeping Quiet.  In the meditation, she stressed the importance of silence in our lives, particularly in these challenging times when people are experiencing fear, anxiety, uncertainty, worry, concern for their children and anger.   Allyson explained that mindfulness meditation involved “quieting the mind” while “opening the heart” – opening to compassion towards ourselves and towards others.  She maintained that by quieting the mind and experiencing the ensuing stillness and silence we can access our creativity and choose wise action.  In the silence of our inner landscape lies insight, strength, resilience, and the courage to take innovative action.

Allyson pointed out that by quieting the mind, we can deal with difficult emotions – we can stop ourselves from revisiting the past (our mistakes and inadequacies) and the associated depression and regrets, and we can stop predicting a negative future and the associated worry and anxiety.  In quietness and stillness, we can find the ease of the present moment, of being with “what is”.   Allyson drew on the words of  Pablo Neruda in his poem Keeping Quiet to envisage the outcome of each of us being quiet and doing nothing in the moment:

…perhaps a huge silence might interrupt the sadness of never understanding ourselves.

A guided meditation to quiet the mind

In her meditation podcast, Allyson offers a guided meditation designed to help you to quiet your mind – a mindfulness meditation characterised by extended periods of silence.  She suggests at the outset that you take a deep in-breath and enjoy an elongated out-breath as a way of settling into the present and the meditation.

Once you have settled, Allyson suggests that you begin to focus on your bodily sensations.  She encourages you to find a sensation in your body that you find pleasurable and to stay with the pleasure of the moment – quieting the mind and returning to your focus whenever distracting thoughts or emotions interfere.

You could focus on the pleasurable sensation of placing your fingers together – experiencing the sensation of touch and being touched, the tingling in your fingers, the feeling of warmth and energy coursing through your fingers, the sense of connectedness, the feeling of strength and power as you press them together and the sensation of gentleness as you lighten your touch.

Alternatively, you could focus on your breath, not trying to control it but just tapping into your process and sensations of breathing.  Here you might notice the coolness of the breath in your nose as you inhale, the sounds as you exhale, the sense of being alive and a sense of connection to every other living, breathing human or animal.

Reflection

The intensity of our pleasurable sensations can deepen with frequent practice. If we can quieten our minds often enough and for extended periods, we will experience the ease of being with the present moment and the power that this give us to manage our day and our life.  As we grow in mindfulness, our very presence can positively influence others and help them to deal with the waves and vicissitudes of their lives.  Our mindfulness can be for others as well as for ourselves.  We can not only bring the benefits of quieting the mind to ourselves but also extend them to others through our daily interactions.

Pablo maintains that if we can collectively quiet our minds and resist the urge to “keep our lives moving”, many of our global issues would be open to resolution as we moved together in an unfamiliar way:

It would be an exotic moment without rush, without engines…

The weekly meditation podcasts conducted by MARC at UCLA provide what Allyson describes in her guided meditation as “companionable silence” – a way of regularly being quiet together and experiencing the power of silence.

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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 Equanimity through Meditating on the Elements of Nature

Allyson Pimentel offers a guided meditation podcast focusing on five elements of nature – earth, water, fire, air and space.  Her meditation, The Elemental Nature of Equanimity, is available through the UCLA Mindful Awareness Research Center (MARC) where she is a meditation teacher.   In her guided meditations, Allyson highlights equanimity and a strong sense of connection as key benefits of mindfulness, whether focusing on the elements, our breath or our body.   In the elemental meditation she grounds us in the present moment through nature.  She speaks of equanimity as “the steadiness and responsivity of a mind that is settled”. 

Allyson states that equanimity provides us with balance when encountering the waves of life, however turbulent.  Being connected to the elements of nature calms us and gives us access to creative resolution of our problems and issues.  She refers, for example, to Ruth King, author of Mindful of Race: Transforming Racism from the Inside Out, who in a recently published article emphasised the power of meditating on nature to develop equanimity in a “racialized world”.

Equanimity through five elements of nature

There are many ways to connect with nature.  However, Allyson’s approach can be followed anywhere.  You do not have to go for a bush walk or visit the ocean, you let your mind and body embrace the elements wherever you are.  By reflecting on the elements of nature, you can sense their “strength, fluidity, heat and softness”.  Her process involves a number of steps that move you deeper into connection with nature and a sense of equilibrium:

  • Grounding – Allyson begins by encouraging you to become grounded through your breath (a few, conscious deep breaths) and your body (sensing your body on your chair).
  • Connecting with the element of earth: this element can be experienced inside and outside your body.  You can sense the solidity of your body an its integrated form, the sensation of pressure at different points on your chair and the sensation of your fingers resting on your lap or touching each other, providing a conduit for heat and energy.  Moving your awareness to the earthiness outside your body, you can sense the form and strength of the earth – the mountains, trees and ground. 
  • Connecting with the element of water: again, water can be experienced within and without your body. So much of the composition of your body is water and other fluids such as blood coursing through your veins.  You can move your attention to water existing outside your body – the trickle of a stream over rocks, the power and incessant energy of waves crashing on the beach or the majesty of a waterfall.  You can sense the fluidity of water both within and without, encompassing you in the flow of energy and care.
  • Connecting with the element of fire:  you can start by sensing the heat in your body – the warmth in your hands and feet, your out-breath warming your in-breath, inner “combustion on a cellular level” and your whole body radiating the energy of heat.  You can think of your passions in life and how they ignite the heat in your body and generate the propensity to act, change and transform the external world.  Switching your attention to outside your body, you can marvel at the life-sustaining heat of the sun – radiating light, warmth and energy.
  • Connecting with the element of air: this brings us the full cycle to your breath – your in-breath and out-breath.  You can immerse yourself in the connectedness of the reciprocal exchange of air between your body and your external environment, “offering and receiving”.
  • Connecting with the element of space:  You can sense the space between your in-breath and out-breath and rest in this space.   You can immerse yourself in the limitless spaciousness that surrounds you.
  • Being absorbed in your connection:  Allyson suggests that the last 10 minutes of your meditation could involve revisiting one or more sources of connection with the elements of nature and absorbing the deep sense of connection, tranquillity and equanimity that arises through this awareness and absorption.

Reflection

This elemental meditation induces a sense of calm and connection with everything around us.  It reinforces how little we observe about ourselves and nature that surrounds us.  It brings into sharper relief the energy, tranquillity and equanimity that is readily accessible to us if we slow down to fully experience the present moment. An alternative version of this form of meditation is available from Ayya Khema’s article, The Elemental Self: Connecting with earth, fire, water and air within us, connects us with all of existence.

As we grow in mindfulness through meditation on the elements of nature, we can more readily access the balance of equanimity, the energy within and without and our creativity to accept “what is” – whatever form it takes, including the grief, pain, anxiety and anger brought on by the Coronavirus pandemic.

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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.

Moving from Separation to Connection

Allyson Pimentel, a teacher at the Mindful Awareness Research Centre (MARC), provided a guided meditation podcast on the theme, From Separation to Connection, Silence to Speaking Truth, Stillness to Action. Allyson’s emphasis was on the power of meditation to increase our sense of connection, build our capacity to speak truthfully with courage and to take compassionate action.  Her meditation focus was on developing groundedness and stability through breath and formed part of the weekly, mindfulness awareness podcasts provided by MARC, UCLA.

Allyson explained that we are all connected in so many ways.  This sense of connection is heightened by the global pandemic and global social activity to redress injustice and inequality, epitomised by the Black Lives Matter movement.  This movement against violence towards black people has reverberated around the world with protest marches in many countries to show solidarity with those fighting against injustice. 

Sports teams are conducting public rituals to show solidarity and those who continue to promote hate and racism are being excluded from media forums that would otherwise give voice to their divisive comments.   Allyson noted that division and violence on racial grounds derives from a distorted sense of “separateness”, not recognizing our underlying connection to all other humans.  A  focus on separateness can breed “superior conceit”, a need to demonstrate that someone is “better than” another person.

Allyson’s professional work is focused on bringing mindfulness to bear on mental health issues and treatment.   She discussed mindfulness as paying attention to the present moment with kindness, curiosity and a sense of connection.  She stressed that breath meditation can help us to develop a strong sense of stability, self-compassion and compassion towards others.  She encouraged people participating in her presentation on Zoom to focus on one other individual participating in the global mindfulness awareness meditation and notice their face, their name, and their “place” and wish them protection, safety from harm, wellness and ease.  This process can deepen our sense of connection.

A breath meditation

During her Zoom drop-in session, Allyson offered a 20 minute breath meditation.  Her process involved a strong focus on our in-breath and out-breath and the space in between.  Allyson began the meditation by having all participants take a deep in-breath and let out an elongated out-breath while picturing their connection with others in the session doing the same thing – to create a sense of connection by breathing “as one”.   She suggested that people view the in-breath as self-compassion and the out-breath as compassion towards others, alternating between receiving and giving.

After this initial exercise during the guided meditation, Allyson encouraged participants to focus on their bodily sensations to become grounded fully in the moment – sensing their feet on the floor or ground and feeling the pressure of their body against their chair.   She suggested that if mental or emotional distractions intervened, returning to our bodily sensations is a way to refocus back on the breath.  A way to regain focus is to feel the breath moving the body (e.g. the in and out sensation of the diaphragm) and to feel the breath moving through the body – while recognising that many people around the world are experiencing constricted breathing through illness and/or inequity.

Allyson maintains that breath meditation and entering into silence fortifies us, provides stability and groundedness and enables us “to act for the good of others and to speak truth from our power”.  She suggests that meditation practice builds the personal resources to “speak wisely, truly and compassionately” in the face of unconscionable inequity.

Reflection

During the meditation session, Allyson quoted the One Breath poem written by Mark Arthur – a very moving reflection on connectedness and “collective social suffering”.  Mark exhorts us not to turn away but to turn towards the “deep, deep wound” as a way to express self-compassion. Then with loving kindness, “speak and act from the heart” with awareness that there is no separation between them and us, only connection through birth, breathing, living and death.

The space that lies between our in-breath and out-breath can be a place of rest and tranquillity and a source of spaciousness.  As we grow in mindfulness through breath meditation and exploring our connectedness to all human beings, we can access this spaciousness and learn to extend our thoughts and actions compassionately towards others.

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Image by John Hain 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.

Paying Attention to Your Breath and Body

Allyson Pimentel, a teacher at the Mindful Awareness Research Centre (MARC), offers a guided meditation podcast on the theme, Mindfulness of the Body and Breath.   She explains at the start of the meditation that mindfulness involves paying attention in a particular way that induces ease, restfulness and tranquillity.

Allyson focuses on three elements of paying attention that lead to inner and outer awareness:

  1. Purposefully – paying attention is undertaken consciously with clear intention and purpose
  2. Focusing on the present – paying attention to the present moment, not to what has gone before or to an anticipated future event
  3. Openly – paying attention with curiosity and willingness to be with what is, not ignoring what is unpleasant, painful or challenging.

Allyson reminds us that our breath and our body are always with us in the present moment, even if our mind is continuously wandering with endless thoughts.  Our body and breath provide the anchors in the turbulent sea of life.

Allyson cites lines from a poem, “I Go Among the Trees” by Wendell Berry, that capture this stillness:

All my stirring becomes quiet

Around me like circles on water.

My tasks lie in their places

Where I left them, asleep like

 cattle…

Guided meditation on your breath and body

The guided meditation provided by Allyson incorporates mindful breathing together with a thorough body scan.  After inviting us to sit “upright not uptight”, she encourages us to notice our breathing (its pace, length and evenness).  After inviting us to pay attention to our breath, she guides us in a progressive scanning of the body.

Two things that I noticed with the body scan are its completeness and the focus on openness. She guides us to pay attention to our head as well as the rest of our body – top of the head, our forehead, cheeks, eyes, mouth and tongue.  While Allyson asks us to release points of tension in our body during the body scan, she also suggests that we notice points of openness once tension has been released.

As we grow in mindfulness through paying attention in the present moment to our body and breath, we can become grounded, release tension in our body and experience the ease of acceptance.  We can learn to more skilfully and openly respond to the challenges of the many aspects of our daily life and extend kindness to ourselves and others we encounter. This, in turn, will lead to the experience of equanimity.

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Image by John Hain 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.