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@grayfarer
a fun fact about me is that when i first heard about supernatural as an 11 year old i didn't yet know what "supernatural" means in english but i knew that in russian натурал (natural) is synonymous with heterosexual so when i looked at the posters i thought that the show was about guys who are comphet and struggling with inner homophobia and then years later i watched it and it was in fact about that
Q: Do you have any advice on how I can incorporate mindfulness in my everyday life if I am busy?
The traditional starting place for learning mindfulness meditation is to practice noticing the sensations of breathing. Whenever I find myself waiting for anything--whether it's waiting in line at the store, waiting at the doctor's office, or waiting for traffic to move--I pause and take a moment to notice how my breathing is and notice the sensations throughout my body.
This can be an opportunity to be conscious of how I am doing in my body. Am I relaxed or anxious? Am I preoccupied with something that is keeping me from being fully present? Am I willing to let go of whatever it is that I am ruminating about?
Whenever I find myself feeling impatient, I will count my breaths to mark the passage of time. For example, I recently counted my breaths while I was having a cavity filled at the dentist. I was astonished to discover that the dentist only needed a few minutes to complete steps of the process that normally felt like they took a long time. Waiting for the anesthetic to kick in was the longest step in the whole process.
Whenever we notice experiences that are unpleasant, we might take a moment to pause and see if we can let go of the thoughts and feelings that can make painful experiences seem to take longer.
Visiting the dentist might not seem like the most pleasant time to be mindful, but we can also find pleasurable moments to be mindful. For example, I will take a moment to pause when a blue jay drops by the bird bath outside my window and warns the other birds to back off and I delight in his spirit and colored plumes.
We can take just a moment to more deeply appreciate any pleasant experience whether it is a piece of fruit, a sunset, music that we enjoy, a work of art. There is a short three-step practice called Pause-Relax-Open that I often use throughout the day that can take as little as a few seconds.
1. Pause: stop whatever you are doing and take a moment to focus on your breathing and the sensations throughout your body
2. Relax: notice areas of the body where you can let go of tension; let go of any planning, remembering or worrying
3. Open: mentally expand your awareness out into your surroundings taking in colors, textures, sounds and odors
With practice, you can learn to become mindful more quickly and even in more challenging situations. Having at least some formal practice, such as an introduction to mindfulness course, will help to establish a baseline of what tranquility feels like that will make it easier to tap into that feeling on other occasions.
Any mindfulness practice is better than no mindfulness practice, even if you can only squeeze in a few practices of Pause-Relax-Open. Practicing every day, no matter how short, will usually be more beneficial than trying to set aside a solid chunk of time less frequently. As you see the benefits over time, you may naturally find yourself setting aside more time to practice.
Q: Do you have any advice on how I can incorporate mindfulness in my everyday life if I am busy?
The traditional starting place for learning mindfulness meditation is to practice noticing the sensations of breathing. Whenever I find myself waiting for anything--whether it's waiting in line at the store, waiting at the doctor's office, or waiting for traffic to move--I pause and take a moment to notice how my breathing is and notice the sensations throughout my body. This can be an opportunity to be conscious of how I am doing in my body. Am I relaxed or anxious? Am I preoccupied with something that is keeping me from being fully present? Am I willing to let go of whatever it is that I am ruminating about?
Whenever I find myself feeling impatient, I will count my breaths to mark the passage of time. For example, I recently counted my breaths while I was having a cavity filled at the dentist. I was astonished to discover that the dentist only needed a few minutes to complete steps of the process that normally felt like they took a long time. Waiting for the anesthetic to kick in was the longest step in the whole process. Whenever we notice experiences that are unpleasant, we might take a moment to pause and see if we can let go of the thoughts and feelings that can make painful experiences seem to take longer.
Visiting the dentist might not seem like the most pleasant time to be mindful, but we can also find pleasurable moments to be mindful. For example, I will take a moment to pause when a blue jay drops by the bird bath outside my window and warns the other birds to back off and I delight in his spirit and colored plumes. We can take just a moment to more deeply appreciate any pleasant experience whether it is a piece of fruit, a sunset, music that we enjoy, a work of art. There is a short three-step practice called Pause-Relax-Open that I often use throughout the day that can take as little as a few seconds.
Pause: stop whatever you are doing and take a moment to focus on your breathing and the sensations throughout your body
Relax: notice areas of the body where you can let go of tension; let go of any planning, remembering or worrying
Open: mentally expand your awareness out into your surroundings taking in colors, textures, sounds and odors
With practice, you can learn to become mindful more quickly and even in more challenging situations. Having at least some formal practice, such as an introduction to mindfulness course, will help to establish a baseline of what tranquility feels like that will make it easier to tap into that feeling on other occasions.
Any mindfulness practice is better than no mindfulness practice, even if you can only squeeze in a few practices of Pause-Relax-Open. Practicing every day, no matter how short, will usually be more beneficial than trying to set aside a solid chunk of time less frequently. As you see the benefits over time, you may naturally find yourself setting aside more time to practice.
Watch "The Highest Blessings: Dhamma Talks" on YouTube
Many great insights from the Mangala Sutta.
Dharma Seed - Dharma Talks from Insight Meditation Community of Washington DC Retreats
Beautiful retreat.
Watch "Is Reality a Controlled Hallucination? - with Anil Seth" on YouTube
We perceive reality though views. We can't necessarily get outside of those views, but we can work toward being more aware of how our views shape our experience.
Watch "All the Taints with Ayya Soma" on YouTube
4/5 power outage after meditation
This series of talks is a great deep dive into Sabbasava Sutta, All the Taints.
Watch "Dealing with addictions | by Ajahn Brahm | 19 June 2015" on YouTube
I appreciated his description of addiction as an illness and addressing it from that perspective. I have misgivings about his suggestion to record people on your phone when they are engaging in their addiction--I'd say only consider if you know that it won't escalate the situation and do it surreptitiously rather than in a confrontational matter if you feel that you must. I think the talk is still worthwhile listening to despite that potential flaw.
Watch "Obsessive Thoughts with Ayya Soma" on YouTube
Thoughts are thoughts. They don't mean anything about you as a person.
Watch "Abandoning Hierarchy with Ayya Soma" on YouTube
Talk starts around 26:00.
Contemplation of Feeling: The Discourse-Grouping on the Feelings
Detailed discussion of feelings, pleasant and unpleasant, with references to suttas of the Pali Canon.
Watch "The Five Hindrances | Ajahn Dhiravamso | 31-10-2008" on YouTube
Helpful comments about not recognizing doubt.
SN 46.55: Saṅgāravasutta—Bhikkhu Bodhi
Early Buddhist texts from the Tipitaka (Tripitaka). Suttas (sutras) with the Buddha's teachings on mindfulness, insight, wisdom, and meditat
“Again, brahmin, when one dwells with a mind obsessed by doubt, overwhelmed by doubt, and one does not understand as it really is the escape from arisen doubt, on that occasion one neither knows nor sees as it really is one’s own good, or the good of others, or the good of both. Then even those hymns that have been recited over a long period do not recur to the mind, let alone those that have not been recited.
“Suppose, brahmin, there is a bowl of water that is turbid, unsettled, muddy, placed in the dark. If a man with good sight were to examine his own facial reflection in it, he would neither know nor see it as it really is. So too, brahmin, when one dwells with a mind obsessed by doubt … on that occasion even those hymns that have been recited over a long period do not recur to the mind, let alone those that have not been recited.
Watch "The Noble Eightfold Path (6): Right Effort" on YouTube
This talk gives a beautiful clarification on right effort and especially what is really meant by sense restraint.
