Developing Intentional Imagination

Mitra Manesh introduced the concept and practice of intentional imagination in a guided meditation podcast produced by MARC, UCLA.  Mitra has been practising and teaching meditation for 35 years and combines Eastern and Western approaches to meditation particularly for application within the corporate world.   She has developed the Inner Map app to enable people in the workplace and elsewhere to readily access and practise meditation and mindfulness.   Mitra also provides mindfulness approaches in her brief videos on Vimeo©.  In an earlier podcast, she provided an insightful meditation on the meaning of love.

Mitra points out at the outset that we all have and use imagination all the time.  The very act of worrying involves imagining an undesirable future.  In our dreams, our imagination holds sway and is not censored by the light of day.  Everything that we see around us – the buildings, bridges, tables, computers – were firstly imagined by somebody.   Imagination is what exists beyond our senses and yet it can create the reality that we see, feel, taste, hear and smell.  The power of imagination, then, is that it can make things happen.  As Napoleon Hill is quoted as saying, “Whatever the mind can conceive and believe, it can achieve”.  Intention, focus, and imagination together can create a new reality in your life.

Intentional imagination meditation

Mitra introduces her intentional imagination meditation by combining sensation with imagination.  After becoming grounded you are encouraged to feel the sensation of your feet on the floor or ground and then imagine drawing the energy of earth up through your feet, through your legs to your belly.  While resting in this sensation of strength, you can engage in conscious breathing, noticing the movement in and out as your belly expands and contracts with each breath.   You can return to your feet again at any time, imaging that you are drawing up more energy into your belly and drawing on the connection and support that surround you.

After a period of silent and restful meditation, Mitra encourages you to envisage some current difficulty (that is relatively small) that you have in your life.  You then imagine placing it in the corner of a very large room – thus reinforcing your perception of it as small and insignificant.  Now imagine moving to another spacious corner and sensing the feeling of resolution of that difficulty.  You can even smile if that helps you to tap into the sensation of resolution, success and achievement.

Imagination can free us from false beliefs, enable us to see possibilities and enhance the power of mindfulness practices such as Tai Chi.  We can integrate imagination in many forms of meditation, e.g. in mantra meditations.  Imagination can take us outside of ourselves and help us to develop loving kindness and compassionate abiding.

Reflection

We so often overlook the power of imagination to create a better life – we let it control our thoughts by imagining a harmful future.  Particularly in these challenging times, we need to draw on our imagination to create new possibilities that are adaptive and life-enriching.  As we grow in mindfulness through mindfulness practices, intentional imagination meditation and reflection, we can access our creativity and build a better future for ourselves and those we interact with.

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Image by Bronisław Dróżka 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.

Insights Into Meditation Practice

Tami Simon from Sounds True interviewed world-renowned meditation teacher, Sharon Salzberg, about the nature of meditation.  The interview podcast titled, Beginning Anew, provided some valuable insights into meditation practice and its outcomes.  By way of illustration of the many applications of meditation, Sharon spoke of her meditation work with the Garrison Institute helping to develop a “culture of wellness” amongst domestic violence health care workers.  She also mentioned her meditation work with nurses and international refugee workers who experience vicarious trauma because of the trauma of others that they experience every day and feel isolated because of their inability to talk about the truly disturbing things they encounter.  Some of the insights into meditation practice from her interview are summarised below.

Insights into how we can become renewed through meditation practice

Sharon’s interview podcast provided considerable insight into the nature of meditation and its personal impacts – the longer and more consistently we practise meditation, the more profoundly we will experience these impacts:

  • Seeing possibilities – when we are caught up in our difficult emotions and seemingly trapped, we tend to experience “tunnel vision”.  In the face of disruptive change, which is ever-present, we tend to focus on the “endings” rather than the “new beginnings”.  We can also become obsessed with projecting an adverse future onto our mind’s screen.  We become locked in, unable to see possibilities and the potential for new beginnings – the ability to “begin anew”.  Meditation stills the mind and enables us to identify creative options – it releases our creativity in times of change and challenge.
  • Gaining understanding – Sharon highlights this dimensionof meditationby focusing on the difference between guilt and remorse.  Guilt in her words is a form of “lacerating self-hatred” where we beat up on ourselves for our mistakes, deficiencies and harmful behaviour.  We convince ourselves that we will never change but will continue to be hurtful towards others.  Remorse, on the other hand, is genuine sorrow for causing hurt to others together with the ability for self-forgiveness.   Understanding, developed through meditation, releases us from being “mired in the pain and exhaustion of guilt” and enables us to have the energy, motivation and will to change.  Sharon describes understanding as “a tremendous tool”.
  • Changing our perspective – if we focus only on the things that are wrong or missing in our lives, we will miss the things in front of us that generate well-being and possibilities.  If we get locked into a pattern of negativity, we will lack the ability to “see clearly” – we will not be in a position to “serve ourselves or others”.  Research at the HeartMath® Institute demonstrates that negative emotions creates chaos in our nervous system while positive emotions “can increase the brain’s ability to make good decisions”.  Sharon points out that focusing on the negative in any situation disables us while insight gained through meditation can “create change and the context for change”.

Reflection

We can become trapped in a created, negative reality with the perception of no way forward, and become trapped in guilt about our past words and actions.  Sharon maintains that as we grow in mindfulness through meditation, we can open our eyes to possibilities, gain a real understanding of the difference between disabling guilt and enabling remorse and develop a perspective on change that enables us to move from negativity to positivity and sound decision making.  Sharon’s Insight Meditation Kit, developed with Joseph Goldstein, provides the tools and resources to help us remove hindrances to personal growth and develop the energy for personal change.

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Image by Ioannis Ioannidis 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.

The Freedom of Possibilities Versus The Tyranny of Expectations


John Moffitt, author of Emotional Chaos to Clarity, writes comprehensively in a blog post about the tyranny of expectations.  He suggests that expectations lock us into a limited future with a fixed view of desired outcomes.  We have expectations of ourselves and of others and they, in turn, have expectations of us.

In contrast, possibilities arise in the present moment if we are tuned into what is happening in the here and now.   If we are present to our situation, whatever it may be, we are able to tap our imagination and intellect, achieve clarity about the situation and come up with creative options.

Expectations can tie us to a particular outcome and lead to disappointment when that outcome is not realised.  Even when the desired outcome is achieved, we can feel dissatisfied that it did not meet our expectations in terms of happiness, joy or success.  This results in what John describes as the tyranny of expectations and he illustrates this by giving an example of a woman held captive by her expectations:

Our discussion revealed that she repeatedly experienced being disappointed whenever she actually got what she sought.  In response, she would create new expectations, and the cycle would repeat itself.

No one is free from expectations, even yogis who can become trapped by their expectations of what they will achieve through sustained meditation practice.  They can become attached to a desired outcome, so much so that they defeat the very purpose of meditation which is to be in-the-moment with whatever is present in their lives.

John suggests that some people go to the other extreme and give up on expectations for fear of being disappointed – they do not pursue their values in day-to-day living.  They can experience depression as well as anger and frustration.

As we grow in mindfulness through meditating on our expectations in any given situation, we can learn to understand ourselves and to realise the very powerful role that expectations can play in our lives.  Working from the possibilities of the present moment, we can reduce the power of expectations and realise true happiness.

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

Image source: courtesy of Pezibar 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.