Developing Wisdom Through Meditation

In a recent interview for Mindful.org, Sharon Salzberg discussed The Power of Loving Kindness.  In the course of the interview, Sharon identified different ways that meditation can develop wisdom – the ability to make insightful judgments and sensible decisions based on our knowledge and experience.  Her wide-ranging conversation focused on a number of key insights that can help us to inform our judgements and guide our decision making.

Elements of wisdom developed through meditation

In her interview, Sharon shared several key insights into the way meditation can contribute to the development of wisdom:

  • Learning to accept what you can’t control – the starting point to develop wisdom is to acknowledge that many things are outside our control and to accept this fact despite our innate need for control.  Wasting energy and negative emotion on things outside our control only debilitates us and leaves us open to frustration and depression.
  • Realising that no matter the situation, you have agency – you can exercise agency (your capacity to act to have control over your inner landscape and over some elements of your external environment).   Viktor Frankl, author of Yes to Life in Spite of Everything, demonstrated control over his inner landscape during his internment in a concentration camp.  There is always something that you can do externally as well – you just need the space and time to be open to this possibility.  Even in this time of the global pandemic, people and organisations are finding creative ways to take action to exercise control over some elements of their life and work.  Wisdom recognises that you don’t need to feel entirely powerless.  As Sharon points out, “It’s an illusion to think that we are without any agency in our lives, any ability to act”.
  • Learning to use the gap that is available between stimulus and response – you can become convinced that your conditioned way of responding is the only way for you to react to a negative stimulus.  As Viktor Frankl maintains there is a gap between stimulus and response and therein lies your freedom to choose your action (“considered action” rather than reaction).  Meditation develops self-awareness, especially in relation to the negative stimuli that activate your fight/flight/freeze responses.  Meditation also builds self-regulation so that you can choose your response rather than be conditioned by your past experiences and habituated way of reacting.
  • There is a unique way for you to help others – you have a combination of life experiences, skills, personal attributes and knowledge/understanding that is different to anyone else.  Instead of trying to live up to others’ expectations, you can find a personal way to help through meditation and reflection – you can exercise sound judgment and creative decision making in relation to your potential contribution.  Sharon reinforces this when she suggests that you can “pay attention and look and listen for opportunities to help” that are in line with your capabilities and the challenges of the situation you are faced with.
  • Dealing effectively with difficult emotions – being with these emotions in all their pain and intensity instead of avoiding them and acting in a dysfunctional and hurtful way.  Feeling difficult emotions in your body and naming them in a granular way (e.g. anxiety, fear, shame) enables you to tame them and to convert negative energy into constructive action.
  • Appreciating moments of wellness and joy – it takes awareness in the moment to appreciate your experiences of beauty, joy and love.  Gratitude for these experiences enhances their impact on your overall wellbeing. Also, as Sharon maintains in her recent book, loving-kindness meditation is a revolutionary way to happiness.
  • Developing your sense of connectedness – when you experience wellness or complex emotions or become immersed in nature through meditation and reflection, you heighten your sense of connectedness to everyone else who is experiencing this range of human emotions and to every living thing.  Sharon notes that connectedness is the very fabric of life and if you treat yourself as separate, you are “fighting that reality”.  Loving-kindness meditation is a very effective way to reinforce and manifest our connectedness to others.

Reflection

It pays to think about, and experience, how meditation develops sound judgement and enables sensible decisions.  We so often relate meditation to rest and relaxation and overlook its power to facilitate effective action in a wide range of situations.  As we grow in mindfulness through meditation and reflection, our awareness of what is and what’s possible develops, our ability to manage ourselves (thoughts, emotions and actions) increases and our enhanced sense of connectedness becomes an inner source of energy and empowerment.

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Image by Nadege Burness 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.

Accessing the Power of Meditation and Loving Kindness

Barry Boyce, founding editor of Mindful.org, interviewed Sharon Salzberg, globally recognised meditation teacher, about the impact of meditation and loving kindness (about which Sharon is a world-renowned exponent).  In the interview, The Power of Loving-Kindness, Sharon explained how she had studied Eastern philosophy and learned about meditation by travelling to India, not the local meditation centre like you do today.  She was surprised that much of the Indian meditation practice that she learned focused on the breath, not the more esoteric approaches she had learned about.

Focusing on the breath

Sharon was at first taken aback by the simplicity of the breath focus.  However, she soon realised that while the idea is simple, the execution is difficult because it involves having to deal with racing thoughts that distracted her from her focus on her breath.   She found how hard it was to pay attention to her breath when “thoughts came tumbling down like a waterfall”.

At challenging times, when anxiety is high, our mind races away from our focus with some speed and intensity.  Bringing attention back to our breathing focus, is difficult to do but builds our “attention muscle”.  It enhances our power of concentration and our capacity to be with what is, whether it is the experience of well-being or the pain and suffering of challenging emotions.  Pausing to focus on our breath develops clarity and our capacity to lead with conviction.

The role of loving-kindness

There is a tendency is to give up in the face of the difficulty of focusing on our breath.  However, persistence really pays and creates the power to access equanimity, ease and creativity.  Sometimes, we are tempted to beat up on ourselves by saying, “We are not good at meditation and never will be?”; “It’s such a simple thing, why can’t I do it?”  “Other people seem to manage, why can’t I?”

This is where loving kindness has a role.  Jon Kabat-Zinn, in his definition of mindfulness, exhorts us to practise paying purposeful attention “non-judgmentally”.  It is the negative self-evaluation that creates the greatest barrier to meditation, not the fact that we have lots of distracting thoughts.  Thoughts are natural and will vary in content and frequency over time, reflecting what is going on in our life at that time.  Jon suggests that we treat thoughts as if they are bubbles floating to the surface in boiling water.

Sharon maintains that “kindness towards ourselves” is essential if we are going to be able to persist with meditation.  She argues that paying attention and kindness are inseparable – without self-compassion, you cannot sustain your attention.   The power of meditation lies not only in the increasing capacity to concentrate but also in the ability to develop robust self-esteem through loving-kindness.   Another dimension of this power is the ability to rest in our breath and bodily sensations in troubling times and times of turbulence in our life. Sharon explores fully the role of loving-kindness in her recent book, Lovingkindness: The Revolutionary Art of Happiness.

The power of connection

Through meditation and loving-kindness, we come to realise our connectedness to everyone and our connection with nature.  This is foundational to our ability to show compassion towards others.  If we can accept ourselves fully – with our flaws, hurtful behaviour and our complex emotions – we are better able to extend compassion and forgiveness to others and accept that they are only human too.

Through our sense of connection, we can tap into the “collective energy” that surrounds us, pursue our life purpose and make a real difference in the world.  Meditation becomes a power source, a way of accessing the power within and without – it becomes the conduit for our energy system.

Reflection

Meditation has a calming yet powerful effect.  When we are rattled or frazzled, our power of concentration is diminished, our thoughts become dispersed and our energy dissipated.   Paying attention to our breath with loving-kindness enables us to access our power source and to bring focused energy to our endeavours, whatever they may be.  As we grow in mindfulness through meditation, particularly through loving-kindness meditation, we can enhance our sense of connection to everybody and every living thing, build resilient self-esteem and draw on the power of focus.

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Image by Alexander Droeger 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.

Using Mindfulness to Help Ourselves and Others

Tara Brach was recently interviewed about her course, Integrating Meditation and Psychotherapy, and the interview, Holding a Healing Space, is available as a free webinar at Sounds True.   While Tara introduces elements of the course for psychotherapists in her interview, she also provides sound advice and processes that we can use to help ourselves and others (even if we are not trained in psychotherapy).  She explains how meditation and awareness practices can reduce our reactivity and help us to develop calmness.  Tara also provides a short practice of her R.A.I.N. process that can be used by anybody anywhere.

Dr. Tara Brach is a highly regarded author, psychologist and meditation teacher with her own psychotherapy practice.  She is a significant member of the Inner MBA faculty and co-creator and facilitator with Jack Kornfield of the online Power of Awareness Course.  Tara explained that she was conscious of the upsurge in the need for psychotherapy in these challenging times of the COVID-19 pandemic and this motivated her to re-offer her course looking at ways to integrate meditation and psychotherapy. 

Tara stressed that in these turbulent and traumatic times, we need to be able to engage in meditation and other awareness practices “to calm the nervous system”.  When using these attention-developing approaches in psychotherapy, it empowers the patient to take control of their own lives and gives them a sense of agency – personal control over their inner and outer environment.  Mindfulness and self-compassion have been shown also to build and strengthen resilience.

Reducing reactivity

A key outcome of mindfulness developed through meditation and reflective practices is reduction in reactivity – through developing both self-awareness and self-regulation.  If we are aware of our harmful response to specific negative stimuli, we are better able to self-manage.  In reducing reactivity and inappropriate responses to stimuli, we can also reduce our sense of shame associated with our hurtful words and actions.  Self-awareness needs to be supported by self-compassion, otherwise we can activate our inner critic through solely focusing on negative self-evaluation. 

The R.A.I.N. Process

The R.A.I.N. process, refined over time by Tara, brings self-awareness and self-compassion together.  It is a process that is accessible to anyone at anytime and does not require psychotherapy training to use it to help ourselves or others.   In the video interview, Tara leads a guided meditation using the four steps of the R.A.I.N. process:

  • Recognize – Once you have adopted a comfortable position and focused on introspection rather than visual distractions, you can begin the process by taking a number of deep breaths, using the outbreath to let go of pent-up tension.   This can be complemented by a body scan designed to identify and release any physical tension in areas such as your forehead, shoulders, arms or stomach.  Try then to capture a recent interaction in detail that you are feeling unease about.  Recognize any complex emotions that emerge such as resentment, envy or anger.  You can give recognition to these emotions by naming them accurately (even in a whisper) – in a way that Karla McLaren describes as granular.  Naming your feelings as accurately as possible helps you to acknowledge their depth and intensity and gives you a greater sense of control over them – it enables you to tame them.
  • Allow – This is letting that emotion be, not denying it or pushing it away.  It’s facing the emotion in all its rawness and strength – with whatever courage you can muster.  Honesty about your emotions is itself an act of courage.
  • Investigate – The investigation is not a cognitive process but a somatic experience – feeling the emotion in all its intensity in your body.  It involves identifying how and where in your body that emotion is manifested – Tara describes this process as “feeling into your body”.  You can also access your beliefs about yourself and others involved in the precipitating interaction.  This stage can leave you feeling vulnerable, open to shame and disappointed in yourself.  However, the next step of “nurture” conjures up self-compassion as a powerful form of self-healing.
  • Nurture – Your nurturing can begin by a light touch on that part of your body where you sense your complex emotion the most, e.g. your chest, throat or arms.  Offer loving-kindness to that part of your body.  You can also imagine kindness being expressed towards you by someone you respect or love. 

Reflection

Tara’s video interview highlights the key elements incorporated in her course that focuses on embedding meditation and awareness practices in psychotherapy and reinforces the need for such an integration particularly in these challenging times when everyone is affected, including psychotherapists.  Her explanation of the benefits of these mindfulness practices, also provides motivation for us as individuals to engage in self-care through these processes, especially the R.A.I.N. process.

When we adopt R.A.I.N. with openness and honesty, we can achieve a new sense of presence and calmness in our lives that, in turn, can impact positively the lives of others.  People can experience our calmness and peace and we can feel a strong desire to take compassionate action towards others.

As we grow in mindfulness through meditation, reflection and mindfulness practices such as R.A.I.N., we can gain a deeper understanding of ourselves, a greater degree of self-regulation and increased empathy and compassion for others.  We come to recognise that we are not “better than”, but the same – with our own faults, impatience, sensitivities, unfounded beliefs and unkind words and actions; all existing side-by-side with our thoughtfulness, generosity, loving-kindness, gratitude and our inner richness.

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Image by Mammiya 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.