#RealHappiness 28 Day #MeditationChallenge 2012 - Review

Late in January, I decided that I would participate in the 2012 Real Happiness 28 Day Meditation Challenge after telling a host of friends that the Real Happiness book by Sharon Salzberg was a great way to help them start a daily practice but watching them struggle to do so. I figured it would help motivate them if they had a little company from someone they knew who was directly participating.

Having been practicing for almost two years now, and having read the Real Happiness book previously, I didn't think it was going to do much for me to participate in this thing. What I found was that just reading the book and actually participating in the challenge are two very different things!

From what I observed, this is for two reasons:

1) Doing is better than reading! I had read the entire book and had even practiced many of the methods or - more accurately - something close to them. The difference, this time, was doing them in a daily, planned fashion with guidance. This structure, I feel, translated to a lot of insight and benefit that I didn't expect. The challenge aspect and this structure compelled me to want to track my effort by writing about it.

The second reason I think the results of the month of dedicated practice was such a surprising help was...

2) Responsibility. The commitment to participate in the challenge and, more importantly, to write about it publicly gave me a sense of responsibility that helped me stay at it. While I already practice daily and don't require any additional motivation to practice, I think that writing about it daily made me stick strictly to the books practices rather than settle for ones I might prefer normally.

These two things provided a sort of motivation loop that kept running on its own steam, one step feeding the other, perpetually. So much so, that I'm a little sad to see it stop! But, then, that's a good reason to remember the most important lesson the month had to offer:

Start over!

#RealHappiness - Day 27 - Circle of LovingKindness

This one was the only meditation in the book that I found a little alien and uncomfortable. The only reason was this idea of imagining yourself at the enter of a circle of the most loving beings you can think of. I think the first clue that I need to practice in this manner was this uncomfortable feeling. The second was the very telling fact hat I had a hard time thinking of who would form this circle. The first couple were easy. Siddartha Gautama, Thich Nhat Hanh, The Dalai Lama and so on. I added a few other leaders of the world who were known for their compassion. They were easy because there aren't many. Then, I thought I would add some I knew personally. That's when the discomfort returned.

It's very easy to imagine the cheerful smile and goggly glasses of HHTD wishing me well, but when I thought of some of the people closest to me, I didn't think I could imagine them being purely loving toward me. This is disturbing because there are certain people you should be able to automatically count on for unconditional love. Right?!

The first sign of trouble was when my Dad popped to mind but my Mom didn't. I won't divulge the list, in it's final form, here but it was interesting enough that it bears my returning to it later to practice the LovingKindness meditations on the folks who didn't make the cut! ;-)

With my list complete, I settled in and began with breath meditation and some Metta phrases for myself. After a bit, I imagined the people of the circle giving me their full attention and loving regard. Some of those people are some of you reading this now. I envisioned the easiest one first. Sid. Can't imagine him having anything but loving regard for anyone, right?! Then Thich Nhat Hanh, HHTD and so forth.

You choose three or four phrases like the ones we've been using to have these beings offer to you. These should be big, broad phrases in their scope. Then imagine the beings in the circle offering you these phrases with all of their regard and love. I chose these:

May you be free of suffering.

May you be happy.

May you be at ease.

May you be at peace.

May you love and be loved.

The book warns that this may be uncomfortable, but I didn't find it so. Then it says to let whatever emotions arise pass through you without pursuing them. This is a little harder, but still was fairly comfortable for me, perhaps because of my daily practice. Perhaps it would be more difficult if I didn't already have a daily practice in place.

Simply practice this receiving of love from people wishing you love for as long as you like and when you are ready, you end the practice.

With this beautiful and simple practice, I brought the practices provided for the Real Happiness 28 Day Meditation Challenge to a close. Tomorrow I will practice a core sitting meditation while reflecting on the month.

_/\_

#RealHappiness - Day 26 - Lovingkindness While Walking

The practice Sharon provides for LovingKindness While Walking is a very simple instruction. Simply walk as you would for a walking meditation but instead of focusing on the movement of our steps and the breath, we focus on repeating phrases of LovingKindness to ourselves.

 

May I Be Peaceful. May I Be Happy. May I Be Safe.

 

As we walk, part of our attention will fall on our thoughts and part will fall on our surroundings. We can start by repeating the LovingKindness phrases for ourselves. As we go along, thoughts of other people may arise, perhaps someone we love or someone we have conflict with. When they do, offer them the phrases altered for them, then return to yourself.

 

May You Be Peaceful. May You Be Happy. May You Be Safe.

May I Be Peaceful. May I Be Happy. May I Be Safe.

 

Practice in this way as long as you like or for the duration of your walk. That's it!

 

Last weekend, when I performed this practice, I was out of town visiting friends. As I've mentioned, this trip provided a plethora of opportunity for various LovingKindness practice, much insight and some real healing and deepening of my understanding of this practice.

 

One such example was when I had the opportunity to walk with one of my old friends whom I had great difficulty with. During the walk, we talked a lot. When we weren't talking, I used the quiet to mentally offer us each the phrases above. Then, when conversation came, I found myself warmed to the task and able to talk openly about our past, our present, our families and so on with an open heart and warmth. It was really great for both of us. I highly recommend this practice. It's good for you inside and out, physically and mentally!

 

 

#RealHappiness - Day 24 - "Seeing The Good" Meditation

For this practice, we settle and and focus on the breath, then begin by thinking of something good that we have done recently.  Maybe we helped someone out who needed it, or we were kind to someone else.  Nothing big, necessarily, just an act of kindness for another.  We might say to ourselves:

"All beings want to be happy, may they be happy."

Next call to mind a person who has helped you in the past.  Someone who has done you a kindness when you needed it.  The repeat the saying:

"All beings want to be happy, May they be happy."  

Repeat the practice in this way, bringing up someone who's having a tough time, and see a time where maybe they have helped someone else.  Call to mind someone you have had direct conflict with and try to see a way in which they really are a good person and not the bad person you have built a story around.  After each person comes to mind, repeat that phrase. 

"All beings want to be happy, may they be happy."

The point of this method (as I see it) is to glimpse that there might be more to things than we typically see and to learn to water the good seeds instead of the bad.  The habitual practice of labeling these things as "bad" has the effect of watering the bad seeds in us.  This practice helps us begin to break that habit and use that "water" to grow the good seeds in our "Store Consciousness".

Human nature, or more accurately the human ego, is such that people tend to think everything is black and white, that all people are either good or bad.  We say to ourselves "He did me wrong, so he's a jerk" but really there's more to that person than that one act.  He might have been a jerk to you, but his kids might think he's a great father.  Or perhaps he treats his best friend very well, and you just aren't that friend.  Maybe that family member who has mistreated your family is extremely kind and helpful to some other family.

I'm always reminded, when talking about this sort of thing, of the old 80's Boston based Funk-Metal band Extreme.  They put out a concept album called Three Sides To Every Story.  There were three distinct styles on each of the "Sides" of the record titled "Yours", "Mine" and "Truth".  People are not actually all "Bad" or "Good".  The reason I like that so much is that it points to the fact that "Yours" is how your mind sees things.  "Mine" is how my mind sees things.  But the truth...well, that lies somewhere between the other two and is really a combination of them both and so much more.  This touches on the Store Consciousness I spoke of yesterday.  We each have good seeds and bad seeds, and the ones that grow are the ones that we water. 

A friend of mine recently told me she couldn't meditate because her mind won't still.  I responded that her mind has been practicing wandering for hundreds of thousands of hours, non-stop.  It's only practiced letting go for a couple of dozen.  It takes time, and it takes effort.  And it takes watering the good seeds.  Seeing the good.

_/\_

#RealHappiness - Day 23 - LovingKindness Meditation for Caregivers

I have a dear friend who is dealing with her own health issues, while being a regular caregiver to her parents whom are both suffering from ailments of a severe nature as well. And she has a child. So, as you can imagine, she's dealing with some stress.

Another friend of mine, who was a bit of a mentor to me in a long-past life, has been dealing with severe health issues for a few years. He has a caregiver who has done an amazing job in some really horrible situations. He's doing much better lately, but wouldn't be so if not for her. I went, with some friends, to visit him this weekend and her support of him was evident in his improved health.  My friends and I, to whom this man matters a great deal, feel we owe his current presence to hers.

There's an even more interesting story buried between those two individuals stories which helped me to see more clearly the fact that there is good and bad in all people, and that gave me deep insight in to "Store Consciousness" this weekend, but that is a whole different story. Maybe I'll get back to that some other time.

Anyhow, seeing both of these two situations up close this weekend, and involving two people whom I care about was both interesting and enlightening. With them on my mind, as well as my own role as an emotional caregiver (which I am grateful to be able to do) for many people at the moment, I sat with these in mind and performed Sharon's LovingKindness Meditation for Caregivers.

I won't write the whole meditation here, as you can find it in Real Happiness if you need it and it applies to you. But I wanted to talk a little about some of the things Sharon brings up on the matter in the book. She says:

"Skillful caregiving depends on balance - the balance between love and compassion for oneself and love and compassion for another; the balance between opening on's heart fully and accepting the limits of what one can change. Moving our hearts toward balance allows us to care and yet still cope because of that caring."

Wow. Well said Sharon Salzberg! These people (caregivers) often teeter on the edge of burnout, which Sharon also talks about, and they really are handling a lot of things. To do well as caregivers, they must find that balance, and the two examples I saw this weekend do very well given their very different but both overwhelming tasks!

A few of the phrases Sharon suggests for this practice (if you are the caregiver) are:

"May I find the inner resources to be able to give to others and receive myself.

May I offer love, knowing I can't control the course of life, suffering or death.

I care about your pain, yet cannot control it.

May I see you as I wish to be seen, as big as life itself, so much more than your need or pain"

Read that last one again. Wow, huh? I practiced these, and the others in Real Happiness during that sit, and they really helped me feel more balanced. I hope that if you are in the position of being a caregiver - and let's face it, we ALL are in some way - that you will find comfort and balance in these practices!

_/\_

#RealHappiness - Day 22 - LovingKindness Meditation

On Day 22 of the #RealHappiness #MeditationChallenge, I sat listening to the Guided LovingKindness Meditation provided by Sharon Salzberg in the Week Four section of Real Happiness.

I've done these practices before, and I'm growing to love them more and more.  In this first, introductory guided meditation to the Metta practice, Sharon guides us to wish ourselves to be to be safe, happy, healthy, and at ease.

"May I be safe,
May I be happy,
May I be healthy,
May I live with ease."

Following that, she asks us to call to mind someone who has helped us in our lives, or who might have inspired us.  For this portion, and for no apparent reason other than her awesomeness, my friend @KittyDew came to mind.  I envisioned her fun loving face, with her cute doggies Pickles and Lulu.  I let the joy that her presence in my life, and our conversations, brings me fill my thoughts. Then I wished for her:

"May you be safe,
May you be happy,
May you be healthy,
May you live with (Pup) ease."

Letting thoughts of my Kitty-bud drift away, I brought my focus back to the breath and called to mind someone I know who is suffering right now.  Her image arose and I focused on some of the difficulties she has faced recently with her job, her health, her families health and more.  She's dear to me, and I wished for her:

"May you and yours be safe,
May you and yours be happy,
May you and yours be healthy,
May you and yours live with ease."

Lastly, I called to mind a difficult person.  Someone you've had a disagreement with.  Maybe someone who has hurt you in some way.  For me, a person whom I had been arguing with, but deeply loved, came to mind.  Since I care very deeply for them, it was easy for me to welcome them, and wish them Metta, but you might have someone in mind whom you find it very difficult to send well wishes to.  If this happens, return to the breath until you feel ready to try again.  When I called them to mind, I was ready and able to wish them:

"May you be safe,
May you be happy,
May you be healthy,
May you live with ease."

This practice, at first glance seems very easy and also perhaps a little ineffectual.  As I have been practicing it more and more, I've come to realize it is neither.  It is not always easy, and - practiced regularly, for long periods - I think it has the power to change your life entirely.  I have some friends like @Jacklope who find it to be crucial for them.  If you've had the pleasure of knowing him, you might understand how powerful this practice really can be!  He has said that it has cracked open his heart and filled him with love.  He's such a genuinely great guy that he positively glows with it.  If he owes this to the Heart Practices, as he has said, then it's certainly worth exploring!

_/\_

#RealHappiness - Day 21 - Thinking Meditation

I wrapped up Week Three of the #MeditationChallenge with 30 minutes of "Thinking Meditation".  I started by settling in and feeling the ground beneath me, as Sharon suggests.  Knowing that I can count on that solidity.  I follow the breath, knowing that it comes and goes without effort.  No need to control it. 

Having reconnected with a Junior High School friend via a social media site right before my sit, I had that fresh on my mind.  It was thoughts of that friendship, the reconnection and the discovery that my best friend from Junior High is a Buddhist that ebbed and flowed for me during this sit.

The goal of this meditation practice is to note the thinking as it happens, and later, what kind of thinking it is.  I started with just the realization that these thoughts were arising.  This was harder than normal for me, as I kept latching on to the thoughts and following a story.  Then I would realize I was no longer watching a thought but creating a story that started with a thought, and I would bring it back to the breath.  This was the real purpose of course, so I guess I succeeded. ;-)

Sharon says "Our habitual tendency is to grab on to a thought and build an entire world around it, or push it away and struggle against it." and this is definitely what I was doing.  Fortunately, I was able to see that, and bring it back.  I was able to let it go, bring my attention back to the breath and continue.

So, with Week Three behind me, I'm looking ahead to Week Four where I'll be working on:

• LovingKindness - Cultivating Compassion and True Happiness.
• LovingKindness Meditation for Caregivers.
• LovingKindness Meditation on Seeing the Good.
• LovingKindness Meditation on Quieting the Inner Critic.
• LovingKindness While Walking.
• Circle of Loving Kindness Meditation.

I'll be out of town this weekend, so I'll save the Walking Meditation for then.  Hopefully, I'll be with my Sangha on Sunday and we can do the Circle Meditation.  Then, before you know it, this month long mediation challenge will be done, and hopefully you'll all have found benefit in the additional practice or established your own daily practice if you didn't already have one! 

_/\_

#RealHappiness - Day 20 - Meditation on Positive Emotions

Last night, I used the guided meditation Sharon has for week three (Titled: Meditation on Emotions) and then when that ended I spent the rest of my time calling up emotions from something that made me feel good.  She prompts us to get in to a comfortable position and then call up something such as time spent with our kids, or something we are very grateful for, etc.  I chose, as it was fresh on my mind, the positive feelings I got from a compliment a friend gave me recently.

This woman was one of my best friends in High School.  We were very close.  I was always attracted to the kind of person she was.  I always saw her as a very clear and bright soul.  She was just a very good person, deeply.  She had some crazy home life going on back then.  Her Dad appeared to be a very angry person, who turned out to have medical issues behind his behavior.  Many, many years later, they finally figured out what was up with him and got him on medicine that has changed his entire families lives.  But, anyhow, she went through some rough times back then and I was with her through that. I was one of the only guys she was allowed to have around, and I was her friend, brother and confidante. 

We lost touch, making contact only once in over 20 years.  That contact was over 15 years ago!  Then we lost touch, seemingly, for good.  A couple of years ago, she found me through a social media site and we reconnected.  She has an amazing family of her own now, with a talented son and loving husband, and she's grown in to the woman I always saw in her.  She's as awesome as ever.

Well, recently she had a birthday, and I sent her a private message telling her Happy Birthday and let her know how lucky I felt to have her as a friend after all these many years.  It was my way of letting her know how much I still appreciate that old friendship.

She responded by sending me a message telling me much the same.  She complimented me tremendously.  I won't share all that here, but basically she said I was always respectful and good to her and that she's happy to find I'm still that way.  Her response was heartfelt and really moved me, and for a few reasons.  With this fresh on my mind, I meditated on the good feelings about it.

I first called up the feeling from when I read the message, and just enjoyed the emotion of it for a few minutes.  Then I started examining the emotion from a little distance.  I looked at how I responded when I read it, and what feelings arose.  I found, to my surprise, that I was not only pleased by the compliment on a simply straight forward level, but also that I had some previously unnoticed  feelings of pride and shame that came up as well, very very faintly. 

I examined the pride, and why I felt it.  The reason I saw for the pride was fairly obvious.  I felt a little vindicated that I was perceived in such a great way, as though I deserved it and was glad to have it recognized.  Simply put, I saw it as validation.

Next I examined the faint feelings of shame.  These were actually a little more pronounced than the pride and also felt very connected to the pride.  I had to really sit, patiently  and observe the whole thing over a few times in order to identify it, but the shame was coming from the fact that I wasn't so much a gentleman in high school as timid.  It came from the fact that I haven't always lived up to the standard that she sees in me.  I wasn't the bold and assertive type back then, though I certainly am now.  Or, at least I wasn't where girls were concerned.  So every time my mind put forth the idea that I was a gentleman to her in high school, and still today, it also puts forth the notion that I was, and am, to her now but that in High School I certainly wasn't always a gentleman.  It tries to bring up other feelings and situations where I didn't live up to that standard.  It's very faint, but it's there.  Here's the immediate description of the feelings straight from my meditation journal following my sit:

"Heart-space is warm and full with a link to a feeling in my brain.  Another link from the heart-space goes to my throat which tightens.  Happy.  Negative thoughts that I'm not as good or have not always been as good as she sees me.  Overwhelming gratitude."

It was very interesting to experience this.  Even more, it was quite interesting to let this rise and go without attempting to tackle it.  We tend to sort of argue with ourselves all the time.  To correct ourselves and defend ourselves from ourselves.  For example, let's say you go out for a healthy lunch with some co-workers and afterward you're comfortably full and content, but the waiter asks "Anybody save room for dessert?"  And then this conversation might unfold in your mind:

"Ooh, that sounds good!"
"Yeah, but you shouldn't."
"Well, I did eat healthy for lunch…"
"Yeah but that's how you got to be fat in the first place."
"No it's not, I'm just big boned!"
"No you eat too much crap food!"
"No, I come from a big family, I can't help it!"
and so on….

This kind of mental exchange is all the mind, or ego, doing it's thing.  And the mind does it's thing, all day, every day unless you intervene.  This kind of meditation practice allows you to examine that process, without judging any of it, and just start to realize how each side of that conversation makes you feel, and where it all comes from.  Which, ultimately, allows you to let go of this type of thinking entirely.

Thich Nhat Hanh talks about "Watering the seeds".  He talks of how we have good seeds and bad seeds, and the ones you water will grow and bear fruit.  If you let this thinking go unchecked - as most of us do all day every day - then at best, both are watered.  In many cases the bad will grow like weeds and strangle out the good.  So he teaches us to water the good and let the bad seeds lie dormant.

This meditation, which Sharon provides very succinctly in Real Happiness, allows you to identify the good and bad seeds, and start to learn to water the good ones.

Even though I was a little vague on the specifics, this is a very personal post for me.  I hope that it helps you deal with your own mind, and take some of that out in to the world in your daily dealings.  As Sharon says, I hope it helps you:

"Bring this skill of gentle interest, curiosity, and attention to your encounters throughout the day.  Notice pleasurable or positive moments, even those that may be seemingly small."  ~ Sharon Salzberg Real Happiness

_/\_

#RealHappiness - Day 19 - Meditation on Difficult Emotion

Sunday is always my favorite day of meditation practice as it's the day I'm fortunate enough to practice with my budding Sangha. We have a small, blooming Sangha in my town and, while we're still "young" as a Sangha, we have a great group of people. I'm really lucky to have somehow, unintentionally and quite unexpectedly, found such like-minded, wonderful people!

Anyhow, our format altered slightly this week. It was raining, and we had a new member, so we decided to review the basics. We used Sharon Salzberg's guided meditation from the first week of Real Happiness which contains all the things perfect for a new person. It's simple instruction and gives a touch of everything you should and shouldn't be concerned with. It is really great for starting out.

Following that, we opted out of our usual garden walking meditation and decided to watch Thich Nhat Hanh's DVD on Walking Meditation. That ran longer than expected and instead of doing more meditation, we opted for chatting. So, while our meditation was on the lighter side Sunday, we had a great time getting to know one another and discussing our group and some future things such as retreats.

Following Sangha, late at night, I sat for 30 minutes. Normally, I wouldn't do an additional sit after Sangha, but I felt the need for it, and I wanted to focus on the Calling Up Difficult Emotions practice in Week Three.

There's not much to tell. It's basically the same as what I wrote about yesterday, but specifically dealing with difficult emotions. You call up a time in the past where you felt some negative or difficult emotion. If at any time you are uncomfortable, you can take a break by following the breath for a bit. When observing your body during this meditation, take a look at how it makes your body feel or react. Note these things. Bring them up, recognize that you can examine them without getting swept away by them, acknowledge these feelings with compassion and then gently let them go. Don't cling to them, and do not push them away. Just allow them to move on. Try to pay special attention to the fact that these emotions are not you…they are just emotions. During your daily activities, start noticing when similar feelings happen to you. You might find that you are better able to handle difficult emotions calmly because of this practice.

I've said it over and over during these last few weeks, but I can't stress it enough.  While I'm hopefully providing some useful introduction to this book, Real Happiness, I would strongly recommend that you pick it up and read and practice from it yourself.  I keep finding myself recommending it to people, and the more I work with it, the more I feel it's a great beginning point.

Enjoy!

_/\_

#RealHappiness - Day 18 - Meditation on Emotions

I've been so busy and behind on posting my daily meditations that I hardly realized that I was almost at the end of Week Three and I wasn't really focusing on the book and it's Week Three practices. So, on Saturday I reflected on Week Two and looked at what I should be focusing on as Week Three comes to a close.

In Week Three of the Real Happiness 2012 Meditation Challenge, Sharon Salzberg recommends some of the following practices for us.

• Meditation on emotions. 
• Meditation on calling up difficult emotions. 
• Mental Noting. 
• Meditation on positive emotions. 
• Thinking Meditation.

So, Saturday through Tuesday, I'll be working with these. Saturday I started with the Meditation on Emotions. For this practice I used Sharon's guided practice and reviewed the instruction on this.

She invites us to find a balanced and tranquil state but connected to our emotions. Recall feelings of things like when we were "In the zone" so to speak, such as when running, dancing or even cooking. Anything where we got in stride. Settling in to this meditation and following your breath as you pay attention to the emotion, you start noting the feeling tone in your mind. For me, it was around my walking meditation. Not the slower ones, but my three to four miles walks. The feeling tone is usually peaceful and exhilerated. Also, typically, a sense of oneness with things. And so it goes, observing your emotions as they come and go.

This can be a challenging practice, I'm told, but so far it's been OK for me. I think the level of difficulty depends (I would imagine) on your emotional "baggage" so to speak, and how easily you access your emotions.

What I took from this practice as being the most important thing is to establish the habit and capability of stepping back from your emotions and allowing them to unfold, while observing their causes and effects, but not reacting to them. Or perhaps, more succinctly put, to reflect as they go by and not get swept away with them. Let's face it, most of us spend our lives being swept away by emotions, whether we realize it or not!

See you tomorrow!

_/\_

[note: This post was deleted by the blogger interface on the iPad, and had to be reposted.  Sorry if that caused anyone any confusion.]

#RealHappiness - Day 17 - Falling Over Meditation

Friday was Day 17 of the #RealHappiness #MeditationChallenge and what a beautiful day it was!  Here's the scene as I parked my car to go in to work:

I enjoyed the day, had a wonderful Thai lunch with my co-workers.  We have a fun bunch of people, so the lunch was full of laughs.  At the end of the day, as I headed home, the sky offered another great view:

After a nice family dinner and some reading, I hit the cushion quite late and did "Falling Over" Meditation where I fell asleep, and then nearly fell over sideways off the cushion a couple of times!

Sometimes, that's just how it is.  I dozed a couple of times, and instead of beating myself up about it, or worse - giving up, I just stuck it out, started over, fell asleep again and repeated.  Then went to bed.  That's what matters in developing a solid daily practice.  Starting over.  So don't give up!

_/\_

#RealHappiness - Day 16 - Night of the Living Chi

Thursday, the 16th day of the #RealHappiness #MeditationChallenge, was my Tai Chi Class day. I went home after work, had dinner with the family and then headed out for Tai Chi. I didn't really want to go. I wanted to stay home in the quiet and read a book. That's how I knew I HAD to go. So I did.

 

I had a great class and then hit the cushion as soon as I got in the door at home. Normally, I would sit around for a bit first, maybe have some yogurt first. But this time I hit the cushion right away. And I was so glad I did!

 

My core meditation practice was extraordinarily calm and connected! I settled in quickly. Because, presumably of my Tai Chi, I was more calmed already than normal and certainly was more stretched out that I normally am before coming to the mat.

 

I floated (for that's the best way I can describe it) in my meditative state of awareness for the entire time. I was very...un-distracted...or...present I guess. It was fantastic in its non-remarkableness.

 

Anyhow, that was it...nothing terribly amazing to report and nothing troubling. This sit was exactly what most people probably think meditation is all about. Blissful. I hate to even say that word, because of the cliché connotation of it, but it was. Meditation, especially when you're new to it, is rarely like this I think. At least I don't know anyone who claims it to be so that isn't trying to sell you something to help you achieve it! It does happen though, and it is certainly enjoyable when it does. Just don't get attached to it!

 

See you tomorrow!

 

_/_

 

 

#RealHappiness - Day 15 - The Benefits Of Practice

Wednesday I practiced walking and sitting meditation.  For my sitting meditation I simply practiced my core meditation and it was as mundane and wonderful as usual.  But, I'd rather tell you about my walking meditation from that day.

It was unseasonably beautiful out on Wednesday in Atlanta.  I took full advantage and made sure I carved out the time for extra walking outside.  I got home, changed and hit the streets of my neighborhood.  I was filled with gratitude for the great weather and neighborhood walk, but I was also extremely happy to be getting back to my routine which has been sporadic lately due to travel and weather.

The subject of enlightenment is one of those strange topics that make people uncomfortable.  Some people brag about having "gotten" it, which tends to make me think they haven't.  Some demur when the subject comes up, which makes me wonder if they have.  And most describe enlightenment as the present moment.  Thich Nhat Hanh has said that enlightenment is simply being present.  He says that "Small enlightenment lead to large enlightenment."  Other teachers I've read and learned from say that enlightenment, or "enlightenment experiences", are when you gain true understanding of something you previously understood only as logic.  That it's all a gradual process of deeper understanding.  Specifically, for this post, I thought of Brad Warner when he talked of what might be considered his own enlightenment experience in "Hardcore Zen".  He said:

"I was walking to work along the Sen-gawa River, just like I did every day, when in an instant everything changed... ...But I can't really recall anything unusual, I was just walking to work."

Well, it was this deeper understanding that hit me like a bolt on Wednesday!  I was walking along, practicing my favorite walking meditation.  I was in the middle of some gratitude sayings, or prayers if you will, about my family when I got to my Dad.  I have this habit of listening to the sounds around me when I think of my Dad.  I listen for the "jazz" in the sounds around me.  The solo, I guess you'd say.  I listen for the part my Dad would be playing if the sounds around me were his band.  There's always something that rises out of it.  It's the lead sounds I'm listening for, never the rhythm.  Not the sirens, or cars, or cicadas.  It's usually the barking dogs, or kids playing or birds singing.  The things that aren't redundant. 

Anyhow, I guess my mind wandered for a second while I was listening for the jazz, when I slowed to a complete stop and stood there with my mouth agape.  Then - and this is where I won't be able to do a very solid job of explaining it - I suddenly gained an insight.  A clear, deep(er?) understanding of Shunyata.  And it came from relating it to music.  I realized that Music is not found in the notes, nor the space between them.  It's both.  Notes are spaces, spaces are notes.  Form is Emptiness, Emptiness if Form.

Now, this doesn't sound like any sort of great revelation and I've logically understood Shunyata (Emptiness) for some time now, but there is a difference between logical understanding and a true, deep understanding.  Most teachers I've read tend to describe "enlightenment moments" as achieving a deeper understanding than a "common logical" understanding on a subject.  They also caution, almost universally, not to get caught up in them and that they are no big deal.  But, as this happened to me, I suddenly gained a true deep understanding of emptiness and interbeing that spiraled through my mind starting with jazz. 

I simply can not explain it better than that, but I guess the shortest way I can try is to say that it was like I had a little idea about how music is a great analogy for Shunyata.  And then from that thought, it was like a doorway cracked open.  I peeked through, and got an even better look at the idea and how it related to Shunyata.  And that was when the door swung wide and I really grasped it all.

Then, as Brad Warner described so well in his book, I walked through the door, and kept going on about my business.  There's really nothing else you can do.

I feel I've done a really terrible job of explaining this.  Almost to the point that I don't feel this was even a worthwhile post.  But, hopefully, someone out there will understand it.  Maybe, with any luck, someone might even benefit from this sub-par explanation.  But most of all, the point of this post is not about Shunyata at all.  It's about Meditation and why a daily meditation practice is so important.  I've been doing this 28 Day Meditation Challenge to help some friends of mine kickstart a daily meditation practice.  When I try to explain to them the benefits of practice, they are so numerous, varied and wide-ranging that it gets hard to explain concisely.  This sort of stair-step deepening of understanding of the Dharma is one of the greatest benefits of meditation.

If anyone out there has any similar experiences, I would really love to hear about them publicly or privately.  Anyone?  Anyone?

#RealHappiness - Day 14 - Walking Meditation; Airport Style!

On Day 14 of the #RealHappiness #MeditationChallenge I hit the cushion after a LONG day of travel home from Ohio. But I decided that instead of writing another day of my Core Meditation, I would tell you about an alternate practice I did that also fit in with Sharon Salzberg's Week Two practices.

In Week Two, Sharon talks about Walking Meditation and gives us a nice guided meditation to use. She even gives some illustrated instruction if needed. I've been practicing walking meditation since the early days of my practice so this is old and comfortable territory for me, but I've not used Sharon's guided meditation until now. Also, my day of travel on Valentine's Day provided me with the perfect opportunity for it!

I've talked often of how much I enjoy walking in the Airport. Coming back to ATL I took the opportunity to listen to the walking meditation from Sharon as I walked the mile and a half or so from my gate to baggage claim. First off, the ATL airport is basically one big straight line. There's a train, but you can walk instead. If you choose to walk, you're treated to all sorts of interesting stuff. There's a segment that is filled with giant photos and artifacts and information about the history of Atlanta. There's a section of statues that are just amazing. It's really nice!

Most travelers never see these beautiful statues in the
Hartsfield-Jackson Atlanta International Airport

Also, it's a great way to enjoy your travel rather than race through it. It kind of nudges you in to being more mindful and getting exercise all at once! Lastly, listening to the guided meditation added a nice component to it as well.

Give it a try…next time you visit the airport, try skipping the escalators, elevators and moving sidewalks. The trains and trams. Try walking from the entrance to your gate. Make sure you have the time to do it, and then just relax and enjoy. There's something almost perversely enjoyable about walking slowly and calmly through such a hectic and frenzied environment. And best of all, you'll be sitting for a flight anyhow…this helps you get your muscles stretched and warmed before all that sitting!

Let me know if you've done this and what your experience was!

Be well!

_/\_

#RealHappiness - Day 13 - Core Meditation, Hotel Style

Sunday was Day 12, and I had a great Sangha group that day which served my day of travel well. Following Sangha on Sunday, I drove to the ATL airport, hopped a flight for Ohio, landed and rented a car, then drove two hours to my hotel. I got to bed at 1:30am Monday! So, it was a very busy day, and while I did just manage to squeeze in meditation before bed, I did not get time to write about it!

So on Day 13 - Monday - I was running on on fumes. I was in the middle of America with the only coffee shop around was located in the local Hospital (That did not deter me from going). I taught class all day, struggled to find a vegetarian meal of a whole foods variety and made it to the cushion just before midnight again!

I did my core meditation practice and promptly fell asleep following that. I felt fortunate just to have been able to maintain my practice under the travel load I had.  I actually do really well maintaining my meditation practice on the road. I find creative ways to sit in my hotel room using pillows and couch cushions and such. It's always so quiet that I find it very easy. The hard part is finding the time when I'm on the road, but I always manage.  Sorry it's not more exciting than that!

I'm feeling a little out of touch though as I've not been active much on Twitter this week with my #OMCru family.

#RealHappiness - Day 12 - Forgiveness

Day 12 of the 2012 #RealHappiness 28 Day Meditation Challenge was Sangha day!  So my meditation was varied and wonderful.  A theme of Forgiveness seemed to rise from the week, so we enjoyed Gary Sanders' guided meditation on Forgiveness, followed by a 10 minute walking meditation.  When we finished that, we followed it up with a nice 20 minute silent sit. 

I gathered and shared a handful of quotes from Jack Kornfield, before we chatted for a bit.  Finally, before I carried the calm with me to the airport to fly out on business, we finished off with a poem by Hafiz. 

"Even after all this time, The sun never says to the earth, 'You owe me.'
Look what happens with a Love like that.  It lights the whole sky!" ~ Hafiz of Persia

Sangha meditation is always nice and such a different thing than solo meditation.  Our location, which is currently in the home of one of our members, is so perfect for our needs and she makes it so with tea, incense and her lovely home garden.  It's a nice place to practice, to be sure!

I was able to take that calm away with me as I headed for the airport.  It served me well to have meditated prior to driving through Atlanta traffic!  I hit a traffic jam and lost about an hour, but I didn't mind.  I was still in a meditative state for the drive.  I make it a habit, when traveling, to allow tons of time at the airport so that I'm not rushed.  I've even written about it before.  Often I even visit the Interfaith Chapel in the airport and meditate before or after a trip.  On Sunday, once I finally made it to the airport, I enjoyed skipping the train as usual, and walked all the way to the gate.  There's some really cool artwork and such you can enjoy in the ATL airport if you're willing to walk!

See you next time!
_/\_


[note: while I've been meditating daily as part of the challenge still, I've not managed to write regularly the last few days with traveling, so I hope you're still hanging in there.  If you don't see my posts daily, don't give up on the challenge…I'll get caught up ASAP!]

#RealHappiness - Day 11 - Body Sensation Meditation

After a great day spent with my little girl, I finally made it to the mat around 11pm.  I had forgone the Body Sensation meditation the night before because I didn't trust myself to stay awake in a lying position.  On Day 11, I didn't find it to be an issue since I had just finished a Grande cup of Pikes from Starbucks!

With the Body Sensation Meditation, we are instructed to take note of each sensation in the body by using mindfulness to observe and simply note the state of the sensation as being either pleasant, neutral or unpleasant. 

The *normal* human condition is that we all cruise through our days on auto-pilot in a mindless state while experiencing all of these sensations.  Whether it's driving to work, feeding the dog, listening to music or even conversing with someone. With all of these things we tend to cling to the pleasant ones, hide or resist the unpleasant and not notice the neutral ones. 

I settled in, followed my breath and began acknowledging the sensations.  For someone like myself, who used to eat mindlessly all the time, and had a lifetime of weight issues as a result there is tremendous difficulty and tremendous benefit in this type of practice. 

I leave you with this quote from Sharon Salzberg:

"When we can’t let the moment in front of us be what it is (because we’re afraid that if it’s good, it will end too soon; if it’s bad, it’ll go on forever; and if it’s neutral, it’ll bore us to tears) , we’re out of balance. Mindfulness restores that balance; we catch our habitual reactions of clinging, condemning, and zoning out, and let them go." ~ Sharon Salzberg Real Happiness

#RealHappiness - Day 10 - Stayed Out Too Late #MeditationChallenge

I barely snuck my Day 10 #RealHappiness #MeditationChallenge sit in before it was Day 11! Actually, I started it on the 10th and finished on the 11th! ;)

There's nothing exciting to describe as I ended up doing my core meditation, rather than the one I had planned. Having had a very long day and not starting sit until late at night, I didn't trust myself to meditate while lying down even with my timer!

I'll tell you, however, that a sitting meditation (or likely any sort of relaxing meditation) is a wonderful way to end a long day. I'm certain that I sleep much better having meditated!

I've a busy day today, and then tomorrow is Sangha day! Woot! I'll see you here after my meditation tonight!

And since I stated that I had nothing exciting to describe about my meditation, I leave you with the following Quote by Thich Nhat Hanh.

“Many people think excitement is happiness.... But when you are excited you are not peaceful. True happiness is based on peace.”
― Thich Nhat Hanh, The Art of Power