7 good reasons to learn how to meditate in a pandemic

(Scroll down for a simple 10-15 minute meditation you can do at home.)

As I don’t need to tell you, a lot of people around the world have been doing their best for several weeks now to practice social distancing — staying home, avoiding crowds, wearing masks, etc. Some projections have us doing some kind of social distancing for the next 12 months, possibly longer. Although living like this can be lonely, inconvenient, and even frightening, insofar as people are managing it is because they know it’s for the collective good. why we are staying home

This global pandemic has altered the very fabric of our existence, in one fell swoop shutting down everything we hold dear, from sports to movies to cafes to the very notion of human interaction. It’s uncomfortable to wake up each morning still under lockdown if we’re not used to it, and especially if we prefer being around people all day doing lots of stuff …

… BUT it doesn’t have to be all bad, especially if we can use the time to explore different ways to be happy and productive. Therefore, I’m going to share seven ways in which meditation can support our mental and emotional well-being during this time and indeed any time. I have basically stolen this whole list from a brilliant friend of mind who teaches meditation all over Ireland (with his permission, and his points are in blue). As Kadam Adam says:

By integrating some meditation practice into our daily routine, we will discover some of the benefits that meditators have experienced for thousands of years.

Just so you know, if you are coming upon this blog for the first time — you don’t need to be a Buddhist to learn Buddhist meditation and find peace, positivity, and joy in your life, whatever circumstances you find yourself in. Meditation basically means familiarizing and identifying ourselves with positive and happy ways of thinking, and breaking negative habits of mind that cause stress and unhappiness. It helps us a lot, and it helps us to become strong for others.

1. When we can’t go out, it gives us an opportunity to go in.

In meditation, we take a little time out each day to be alone, recover our strength, collect our thoughts, and see things in perspective.

Many of us usually have a habit of keeping ourselves mentally and physically busy, and almost exclusively oriented toward the never-ending externals of life. So now that we are stuck at home, I mean safe at home, with loads of time – as opposed to on the Cornteen cartoonfrontlines or suddenly having to homeschool the kids – is this not a perfect time to pick up those neglected meditation books and/or tune into a livestream channel (aka Buddhist TV) near us?!

Anyone can learn to meditate providing they have a mind to. I would argue that it is considerably more constructive and fun than being a media junkie using up all our new-found spare time to stay up to date with what dreadful stuff has happened in the past ten minutes. We can do nothing about the vast majority of headline news, after all; so all that happens after a bit of titillation is that we end up feeling more enervated or anxious.

This interruption in the routines of daily life can give us a chance to form a new habit—to turn inwards a little more often instead of habitually outwards. As Gen Rigpa, the Kadampa Buddhist teacher in Los Angeles, put it to his students:

“Free time can either lead to more movies, more eating, more drinking, more sleeping, more mindless diversions, more nervous energy, more boredom … or more enjoyment of your own mind through the magic of contemplation and meditation. See if you can learn to relax your mind more often and a little more deeply, and get more familiar with the richness and power of simple meditation practices. And remember, small changes and seemingly small decisions add up to massive differences in the long run. From one point of view you are the summation of your habits, and now is a great time to form some new ones, or strengthen the good ones you already have!”

2. Stay calm and cope

In meditation, we learn how to develop and maintain a calm, clear, and peaceful state of mind that helps us cope with the difficulties we face at this time, without feeling overwhelmed by them.

As Gen Rigpa said:

“During lockdown, it is easy for restlessness, anxiety, or boredom to creep in and take charge, but we can improve our response to this new combination of adversity and free time. Meditation practice is the one thing that can really protect us from the painful appearances we are always trying to escape.”

Buddha divided problems into two – outer problems (circumstances we find ourselves in such as weird pandemics) and inner problems (our unpeaceful uncontrolled feelings or mental reactions). These two types of problem have two types of solution, epitomized in keep calm and wash your handsthis COVID-19 sign: staying calm is dealing with our inner problems and washing our hands is dealing with our outer problems.

For example, if you try the breathing meditation helpfully offered by KA below, you might find that you relax and feel more peaceful and happy in your heart. Feeling peaceful is the opposite of feeling unpeaceful. Therefore, with this new experience we are directly antidoting the unhappiness, depression, worry, and so on that (1) cause our mental pain and (2) get in the way of our doing anything constructive with our outer problems.

Rather than “Freak out and wash your hands!”, solving these inner problems also helps us to solve our outer problems because when we are feeling peace and love at our heart we’re more likely and energized to do the right thing and be productive. As the saying goes, we can’t wring our hands and roll up our sleeves at the same time.

3. Feel happy inside, feel happy everywhere

We discover that the more we meditate the more peaceful our mind becomes, and the naturally happier we feel. In this way, we find we are at peace with, and simply happy to be where we are, even if that’s in self-isolation.

All meditations from simple breathing meditations to the most profound meditations on wisdom or Tantra have a common purpose, to make our mind calm and peaceful. As it happens, our mind is already naturally peaceful. As we experience and develop that peace by mastering our own thoughts through the application of Buddha’s practical teachings, or Dharma, it becomes richer and deeper, until one day we discover we can stay happy day and night. Screen Shot 2020-04-20 at 2.57.35 PM 

One practical suggestion from me is to avoid binge-watching every single TV show and movie you can lay your eyes on, and instead get to bed and up again at a reasonable hour. First opportunity we get in the morning, we can grab ourselves a tea/coffee and a meditation book, and start the day anchored in happiness. As we prepare to get up from meditation, we can set our mental compass to caring for others and therewith more happiness throughout the day.

Back to Gen Rigpa:

“This way, rather than our mind getting hijacked by the relentless assault of the news and ordinary distractions, we can use these as fuel for our already primed and activated Dharma mindset. Make creating a Dharma experience within your mind the first priority of the day, then embrace the day from that space.”

4. Identify and let go of unhealthy feelings

We learn how to mindfully identify unhealthy feelings such as anxiety, fear, stress, and loneliness as they arise, without feeling overly identified with them. In this way, we can use meditation to let them go and deal with the difficulties we meet with a calm, peaceful and flexible mind.

When we learn about meditation, we come to understand that, far from being fixed and solid and real, our thoughts are as fleeting and insubstantial as clouds in the sky. By stepping back and identifying with our spacious sky-like mind rather than each passing cloud, we can see the bigger picture. Indeed we can step back and create the bigger picture.

This is because we get to choose our thoughts. We can learn to temporarily let go of all those mistaken distorted ways of thinking and seeing things, which make us unhappy, depressed, angry, worried, and so on; and then dig deeper with wisdom to eliminate them entirely. There is a lot about this essential spiritual practice of overcoming delusions in Kadampa Life, for example herescenic tree

5. Grow our innate good qualities

We learn how to cultivate the innate potential we all have for qualities such as loving- kindness, compassion, and wisdom. This helps us to feel increasingly at peace with ourselves, others, and our troubled world, as we develop healthier and wiser ways of relating to our current situation.

We have the choice to cultivate new ways of viewing ourselves, the world, and each other that make us feel more and more loving, connected, compassionate, and patient.

There is no limit to this process. Everyone with a mind has the potential to become an enlightened being – someone who has removed ALL their delusions, obstructions, and limitations and cultivated their love, compassion, and wisdom to perfection. Here is my favorite quote from William Blake:

If the doors of perception were cleansed every thing would appear to man as it is, Infinite. For man has closed himself up, till he sees all things thro’ narrow chinks of his cavern.

In times of uncertainty, we can always trust our peaceful Buddha nature, our potential for enlightenment. This is who we really are. We have goodness and sanity at our core, we ARE goodness and sanity at our core — we simply need to learn how to go inside and access that. That is the practice of meditation.

6. A guaranteed way to help others

A little daily meditation can be the kindest thing we can do for everyone, at this time. The more at peace we are with ourselves, the more at peace we can be with others. This can be especially helpful if we are spending more time with our loved ones, than we are normally used to.

As I mentioned in this article, even the media is encouraging people to take up meditation:

So, you’re stuck at home. You’re stressed. Now is as good a time as ever to pick up a meditation practice. Scientific findings from an 18-year analysis on a Buddhist monk found that daily intensive meditation may significantly slow brain aging. There is a slew of other health benefits to the mindfulness and quiet peace that often accompanies meditation. And if you feel weird about getting Zen with so much happening in the world, remember that even the World Health Organization warned people this week to take care of their mental health as well as their physical health.

Screen Shot 2020-04-20 at 2.59.19 PMIn the comments to that CNN article, someone wrote, “I feel guilty about doing this meditation practice when there is so much going on.” I have experienced this survivor’s guilt myself in the past, but now I understand that feeling bad about feeling good, as it were, is like one drowning person who wants to help another drowning person feeling guilty about making for dry land. We can’t help others if we are in no position to do so. Or another example is like one cell of the body of life feeling guilty because it is healthy when in fact its own health helps the health of those around it.

We can remember too that meditation doesn’t just mean sitting on a cushion (or couch), closing our eyes, and absorbing within. That is meditation, but meditation is also whenever we familiarize ourselves with wisdom, kindness, and other virtuous states of mind as antidotes to our delusions. Which means we can be practicing meditation all day long, it is a way of life.

For example, when you’re practicing the patience of happily accepting suffering with something difficult coming up in your day, not yelling at someone, you know how this is very different from getting upset and annoyed? This is every bit as much meditation as when we are sitting with our eyes closed in single-pointed concentration.

For those of you wondering what meditation practices to do during this time, I would like to share this advice, courtesy once again of Gen Rigpa:

Newer practitioners may like to start with basic breathing meditations (like the one below).

“You can also create your own meditation practice by reading a paragraph or two from How to Transform Your Life, How to Solve Our Human Problems, Modern Buddhism, or any other favorite Buddhist book; and then close your eyes and think about what you have read until it “touches your heart”. Then just hold that special feeling gently in your mind for a few minutes so that you take it out of meditation and into your daily activities. In that way you transform your day into an expression of Dharma and everything becomes part of your spiritual path. [Ed: two of those books are free, see links on the right column of this blog.]

“In addition for more experienced practitioners, one practice you may like to emphasize at this time is the incredible meditation called Taking and Giving. Many of Venerable Geshe-la’s books teach this ancient healing practice (The New Eight Steps to Happiness, How to Transform Your Life, Universal Compassion, Modern Buddhism etc.), and it is the perfect way to transform adversity into spiritual realizations, meditating and dedicating for the sick, those who have died, the medical workers—for everyone around the world affected by this pandemic.”

7. Transform difficulties into personal growth

Finally we discover, if we can learn to respond to difficult situations — such as the one we are in — with a peaceful, positive state of mind, they don’t need to feel such a problem for us. Indeed, we may even come to regard them as challenges or opportunities for personal growth and development.

By training our mind in meditation we come to experience purer and purer forms of happiness — happiness that, because it comes from within, is unaffected by externals or conditional upon life going our way. Eventually we can be happy all the time, even in the most difficult circumstances. rainbow

My teacher Venerable Geshe Kelsang is for me a shining example of this ability to transform difficulties into the spiritual journey toward lasting freedom; and Kadampa Buddhism in particular specializes in this practice. In the 1950s, China invaded Tibet and he escaped in a hurry with just his robes and two texts. He had to leave the only country he had ever known, along with his language, monastery, family, and everything else, to go on an incredibly dangerous and difficult journey to India over the Himalayas. That, to put it mildly, would be a disruption to one’s routine.

Many years later at Madhyamaka Centre, where I first found Buddhism, I met some of the people who knew Geshe-la at the time. They told me that throughout this whole ordeal he stayed as beautifully calm, peaceful, and happy as he always was. Then he entered a long 16-year retreat and also practiced healing. Not once in this exile did he become unhappy or anxious – such is the power of a fully trained mind. Later, in his forties, he was able with compassion to bring all that wisdom he’d internalized through his challenging life to the West, and I and hundreds of thousands of his other students are testament to that power.

So when he says, as he does in The New Eight Steps To Happiness …

By training our mind to recognize the spiritual lessons in all our experiences, we can come to view everyone and everything as our Spiritual Teachers, and we can turn any and every situation to our advantage.

… we can believe him. If he can do it, and I now have all the same methods he had, I can transform anything; and so too can you if you want.

Right now, the narratives of our lives are unsettled. In modern society, we’ve gotten used to a cliched set of plotlines; but these carefully constructed stories no longer apply in the same way. The future looks totally strange and uncertain for many people — obviously for those who have tragically died or lost loved ones or find themselves out of work, but also for those missing major milestones in their own lives such as graduation or marriage. All the things that normally interest us are not holding our attention as much, replaced by endless COVID-19 headlines that people can’t seem to get enough of. Even the usual “he-said, she-said” of political debate doesn’t seem to be fascinating people to the same extent. Screen Shot 2020-04-20 at 3.01.30 PM

When exposed to harsh reality — such as sickness, ageing, and death – the well-trod narratives tend to collapse under the weight of their own contradictions. This is Buddha’s point about the fleeting, deceptive, and dream-like nature of samsara, the cycle of impure life. But in losing the plot we can now chart a new course.

Hopefully this article has helped you see how, if we can learn to stay peaceful and calm and increase our wisdom and compassion, we will become a strong reliable person, a source of refuge for others. This may not happen overnight, but is nonetheless entirely possible.

A simple 7-step breathing meditation practice to support mental and emotional well-being (10 to 15 minutes)
  1. Find a quiet place to sit (a chair is fine) that is free of distractions. Partially close your eyes. Back straight but relaxed. Hands resting in your lap. Breathe gently and naturally through the nostrils. Let go of focusing externally and gather your awareness inwards.
  2. Begin by generating a wish to use the meditation to improve your inner peace, happiness and good qualities, so that it will be of benefit to both yourself and others.
  3. Next, be aware — without judgement — where your mind is at, in this moment. Is it calm, clear and peaceful? Or, busy and distracted? To let go of agitation and distraction and center in a calm, clear and peaceful state of mind, focus – without distraction – on the sensation of breath as it enters and leaves through your nostrils.
  4. When you notice you are following thoughts and distractions, simply acknowledge and accept their presence, and let go of the urge to follow them. Then, relax and return to the breath, allowing your attention to draw closer and closer to the breath each time.
  5. Eventually your attention will rest on the breath and you will notice the distractions naturally dissolve, like waves returning to an ocean. You will feel a deepening sense of inner calm, clarity, and peace of mind.
  6. Just relax into this inner peace and identify with it as your potential to change, to find a deeper and longer lasting peace of mind and happiness. Thinking, if I can become a little more peaceful, a little happier through a little meditation, it follows I can become a lot more peaceful, a lot happier, through regular meditation.
  7. Conclude the meditation with a determination to maintain this inner calm and peace throughout your day, so that it naturally, and positively, influences everything you think, say and do.

Over to you. Please share with the rest of us what practices or resources you are finding most helpful during these unusual times.

(Images courtesy of scenes from my neighborhood and lame jokes found online.)

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Buddhist meditation: one of the world’s best-kept secrets?!

Scientists say they have evidence to show that Buddhists really are happier and calmer than other people.  ~ Reuters

For more than twenty years now, in the press — in the cracks between all the disasters erupting all over the world — there has been increasing talk about the scientific findings which indicate that meditation and mindfulness within or from the Buddhist tradition leads to genuine lasting happiness and mental freedom.

Over these years, I have seen articles with titles like “Buddhists Really are Happier”, “Buddhists Transcend Mental Reservations”, “Meditation Shown to Light Up Brains of Buddhists”, and “Buddhists Hold Key to Happiness”.

The quantum folks are famous for their research into the role of the observer in creating reality — but it is not just in quantum physics that people are getting to the bottom of why the benefits of meditation might be so mind- and life-changing. Other studies — including within the scientific disciplines of epigenetics, neuroscience, electromagnetism, psychoneuroimmunology, psychology, and even public health — are now coming into synchronicity with the ancient Eastern understanding about the unbreakable connection between mind and matter.

Numerous experiments are showing how our thoughts and intentions can literally rewire our brains in all the right places, change our brainwaves for the better, fill our brains with those feel-good hormones, heal our bodies, and delay ageing cells.

In other words, consciousness changes matter. Ideas become things. Everything starts in the imagination. With our thoughts we create our world.

Buddhists have been saying this kind of thing for at least 2500 years, but it was not so long ago in the West that pretty much all conventional wisdom held it to be entirely the other way around.

With a dualistic view of mind and matter, reductionists for example were unable to come up with a bridging mechanism between two — as they saw it — ontologically diverse realms of mind and matter. One of these realms had to go, so they did away with the “ghost in the  machine”. The only primary reality was seen to be physical, so everything was “reduced” to the material. Thus, consciousness was regarded as some kind of by-product of matter, secreted by the brain like the liver secretes enzymes for example — although that has always been hard to prove, let alone to reconcile with people’s own firsthand experience of thinking. People’s subjective awareness is not experienced as physical or material — hence 20th century Western philosophy’s ongoing perplexing “question of consciousness”, a question that cannot be answered within the paradigm of mind-matter duality.

The pervasive materialistic world view, seemingly unquestioned for decades, has led to a great number of problems, such as a preoccupation with material development at the expense of moral, mental, or spiritual development. The winner is the one who dies with the most toys. As it says in the Big Short:

It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.

There has never needed to be any problem with asserting two primary realities, as I mention in this article – for they are not dualistic, competing, ontologically oppositional realms, but arise in synchronicity, as the same nature.

Anyway, all that philosophy and fancy adjectives aside, studies of meditators’ brains are showing conclusively that we are not, as once believed, hard-wired, but that our thoughts change our brain throughout our whole life.

(And yes, just to reiterate — it is our thoughts that change our brain, not our brain that changes our thoughts.)

This change can happen even really quite quickly, such as in the example of Dr. Graham Phillips whom I read about in this pretty fascinating book: Mind to Matter (being read as we speak downstairs by my dad).  This skeptical Australian astrophysicist underwent a battery of tests, including MRIs, both before and after starting an 8-week course of meditation, to find hard evidence of whether this “feel-good technique” actually could do anything for him. After just two weeks he reported that he “notices stress but doesn’t get sucked into it.” After 8 weeks, the key discoveries were:

  • A 22.8% increase in the volume of the part of the brain responsible for emotional regulation
  • Enhanced brain response time, better memory, increased cognitive powers, improved behavioral abilities
  • A more relaxed and energy-efficient brain
  • No drugs, surgery, supplements, or major life changes – just mindfulness

Here are some other quotes, and a Google search will surely deliver loads more…

(From Reuters:)

Scientists at the University of Wisconsin at Madison used new scanning techniques to examine brain activity in a group of Buddhists. They have discovered that certain areas of the brain light up constantly in Buddhists, which indicates positive emotions and good mood. This happens at times even when they are not meditating.

Researchers at University of California San Francisco Medical Center have found the practice can tame the amygdala, an area of the brain which is the hub of fear memory. They found that experienced Buddhists, who meditate regularly, were less likely to be shocked, flustered, surprised or as angry compared to other people.

(From The UK Independent:)

“Buddhists who meditate may be able to train their brains to feel genuine happiness and control aggressive instincts”, research has shown. According to Owen Flanagan, professor of philosophy at Duke University in North Carolina, Buddhists appear to be able to stimulate the left prefrontal lobe — an area just behind the forehead — which may be why they can generate positive emotions and a feeling of well being.

(From New Scientist:)

Writing in today’s New Scientist, Professor Flanagan cites early findings of a study by Richard Davidson, of the University of Wisconsin, who used scanners to analyse the active regions of a Buddhist’s brain. Professor Flanagan said the findings are “tantalising” because the left prefrontal lobes of Buddhist practitioners appear to “light up” consistently, rather than just during acts of meditation. “This is significant, because persistent activity in the left prefrontal lobes indicates positive emotions and good mood,” he writes. “The first Buddhist practitioner studied by Davidson showed more left prefrontal lobe activity than anyone he had ever studied before.”

There was a time in the Western world when meditation in general and certainly Buddhist meditation was considered somewhat weird, probably escapist, impractical, and most certainly “alternative”. When I got interested in Buddhist meditation over 37 years ago in the north of England, most people had barely heard of Buddhism or even meditation. Back then, unless asked directly, I rarely mentioned that I meditated, let alone that I was a Buddhist, because it would generally lead to blank stares and a quick change of subject. That still happens sometimes today, of course, but nothing compared to then.

Those days are going. With the explosion of interest in Buddhism and mindfulness (derived from Buddhism) throughout the Western world, taught even in schools, both meditation and Buddhism have now become mainstream words and concepts.

For me, it is not that these articles have told me anything I don’t already know about how great meditation makes me feel, or how it keeps on changing my life for the better in pretty much every single area I can think of. Also, although curious, I’m not really bothered that my squidgy brain as a long-term meditator may look relatively impressive today compared with how it looked 37 years ago. 😁

However, what I do really like is that modern science is catching up to and even recording some of the very tangible benefits of meditation, benefits that anyone can gain if they just do it. I think it means that more people will gain the confidence to try it out and stick at it, and then they’ll get these great results.

One last quote from the New Scientist:

Buddhists are not born happy. It is not reasonable to suppose that Buddhists are born with a ‘happiness gene’. The most reasonable hypothesis is there is something about conscientious Buddhist practice that results in the kind of happiness we all seek. Antidepressants are currently the favored method for alleviating negative emotions, but no antidepressant makes a person happy. On the other hand, Buddhist meditation and mindfulness, which were developed 2,500 years before Prozac, can lead to profound happiness.

Meditation may not be a best-kept secret for much longer.

Over to you. Comments very welcome!

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Heartspace

7 mins read.

I think we could all do with some kind of conversation between our heart-mind and our thinky head.

rock in gardenI remember some years back already knowing exactly what to think and do, Dharma-wise, when undergoing a break up, and even clearly understanding that I was far better off without this person. My head knew all this very well. But still my heart would yearn for him.

The heart wants what the heart wants, so I realized I needed to change at a heart level. To meditate from a deeper level of awareness, if possible, so as to overcome the deluded habit of attachment and develop wisdom wishes at a more sustainable level.

I am sort of carrying on from this article, Aligning with reality.

Head vs heart

Do you ever feel there are two of you – the wise person who sits in meditation and understands what’s really going on, and the crazy monkey-mind person who goes about their busy day getting overwhelmed by everything, sucked into the vast panoply of appearances, unknowingly driven here and there by the invisible habits of countless spring flowerslives? “Deceived by grasping at things as they appear”, as it says in Essence of Vajrayana.

There can be a struggle between these inner and outer selves. After all, if there is a disconnect between our heart and our head, superficial determinations to change may be drowned out in our habit-driven distracted daily lives and personas. How long did this year’s New Year’s resolutions last, for example?! How long did this morning’s resolutions last in the hurly burly of the day?

One of my favorite quotes is in Meaningful to Behold:

You should not let your habits dominate your behavior or act as if you are sleepwalking.

We are currently controlled by our mental habits and past actions. Our habits are anchored in the mind, engrained by repetition, programming us to act and respond in certain ways, such as automatic irritation when we would much rather be patient, or automatic yearning when we would much rather be content. We probably all sense this, so what can we do about it?lotuses

Luckily, lots. There is extraordinary spiritual technology available to us.

The stillness within

Before we launch into contemplative stages of the path (Lamrim) meditations, we need to be sure we’re feeling it. Any of these 3 methods can help get us there.

  1. Breathing meditation

Even the simplest breathing meditation, designed to let go of scattered thoughts, brings our awareness inward. Eventually we learn to “Leave the object alone”, as my friend Gen Losang puts it.

We are a bit addicted to movement, our monkey mind jumping all over the place. All this going outwards to objects of distraction is dualistic conception – me over here, the world and all its stuff over there. It feels different already just to bring our awareness inwards to examine the mind — already we sense the space around our thoughts, how we are not our thoughts. It is very relaxing just to stay a bit stiller for a while.tree

The slightest experience of peace indicates that lasting peace is possible, so we identify with that. We can learn to live more and more in our heart, where we know and feel things most deeply, where true happiness is. We are connecting to our Buddha nature, which is in fact unfathomably profound, and we can sense that.

Never meditate in your head. You can’t anyway.

And at those times we can believe we are accessing a subtler or deeper level of mind because, even if we are not yet using it directly, we can still know this mind. It also really helps to recognize that our peaceful mind is mixed with the blessings of all enlightened beings, their minds, because for sure we’ll feel ourselves going deeper if we do that.

  1. Clarity of mind

An even more powerful method for dissolving away distractions and going deep is meditating on the clarity of the mindlake.JPG

  1. Absorption of cessation of gross conceptual thoughts

And then we also have this wonderful meditation on accessing our subtle mind by remaining “unmoving, with a mind as impassive as wood.”

owl blending in
Look closely 😉

This meditation on turning our mind to wood temporarily shuts down all the deluded habits of ignorance, attachment, and worry etc. going outwards. It stops the projector, so that we can meditate at a deeper level and so change at a deeper more sustainable level. We are using absorption of cessation to stop the projector of the gross mind, which is only projecting mental images that aren’t really out there.

It doesn’t seem to work to superimpose Lamrim thoughts on top of hallucinatory thoughts. We need to scrap this movie or dream altogether and start again. Every day, until it takes.

The heart wants what the heart wants

Since the heart wants what the heart wants, it is best to start each Lamrim meditation in the heart, identified with our boundless Buddha nature, ideally mixed inseparably with the blessings of our Spiritual Guide, Buddha. We can observe self-limiting habits and conditioning in the light and space of our own indestructible potential, letting them fade away like mist in sunshine.

Having dissolved away our gross over-thinky thoughts and ordinary conceptions, we can generate the new ideas and language of Lamrim, the new naming, labelling, and discrimination at a subtler level. This will then show up in our lives, as our lives. In the beginning was the word, and the word was made flesh, as my favorite line in the Bible would have it.lotuses 2

By the way, as mentioned in this article Start where you are, it is effective to tune into an example of whatever object it is you’re going to meditate on, eg, the love you already have inside you for a nephew or a pet. This is because we have the seeds for every single stage of the path, so we are watering these, rather than adding something that is not there.

So we do our Lamrim meditations in our heart, with a peaceful undistracted mind. On this basis we reinvent ourselves – having dissolved everything away into inner empty space, we now have a chance to start from scratch. This is because everything is empty and therefore entirely unfixed, including, and especially, ourselves.

Check out this excellent guest article, The Meditation Game Changer, for more on that.

New me

rock gardenMoreover, we need to identify deeply with these new understandings and determinations, believing “I am a being of boundless potential who has a precious human life,” to take the first Lamrim meditation as an example. This wisdom discrimination will bring about very different actions and results in our daily life, don’t you think?, than the deluded discrimination that we cannot change, “I am pathetic. I can’t help even the people I want to help, and my life is going nowhere.” We might feel guilty or doomed, like we’re a total loser who is wasting this precious opportunity …  instead of inspired, feeling that we are the luckiest person alive.

We don’t use the word “subconscious” in Buddhism, but, if we did, I think this would be what I’d be talking about, changing at a subtler level.

I like to practice Lamrim in this way, in the light of our boundless potential that is part and parcel of our increasingly blissful levels of mind. (You can learn all about how to identify and realize the three levels of mind in Mahamudra Tantra.)

This is part of the union of Sutra and Tantra that is the hallmark of the Kadampa tradition. We are basically going with the deepening heart bliss (taught in Tantra) on the tulipsone hand and the infinite possibilities of the wisdom realizing emptiness (taught in Sutra) on the other – thereby rebooting and completely transforming our reality from a samsara of suffering, ordinariness, and fixed existence into a Pure Land of bliss and the endless possibilities of emptiness.

As it says in Request to the Lord of all Lineages:

Through enjoying great bliss and the emptiness of all phenomena I have pacified all  ordinary appearances and conceptions,
And thus I have accomplished the real meaning of human life.

We are waking up so that we can wake everyone else up as well.

And, one last thing for Tantric practitioners …

In Highest Yoga Tantra completion stage, just so you know, we are aiming to get the energy winds from the left and right channels into the central channel for a completely orchidsblissful non-dual experience of the mind and its objects – that gap between them vanishes because it is an optical illusion of the ignorance that rides upon impure winds. With this manifest very subtle mind mounted on pure wisdom winds, we are finished with the powerlessness of confusion. An explanation of how to do this is given in The Oral Instructions of the Mahamudra.

Over to you. How do you keep your meditation determinations, or practical plans to apply the teachings, alive and well in your busy life? 

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The most important journey of our life

Aligning with reality

 

 

Pausing in the pursuit of happiness to be happy

9.5 mins read.

elephant in water.jpegSetting some time aside for a relaxing meditation session every day, even 10 or 15 minutes, is likely the quickest and most effective way to start mastering our minds (aka choosing our thoughts).

Carrying on from this article, Getting started with mindfulness.

And we can think of it more as a mini-vacation than yet another onerous commitment. Effort in meditation is likened to an elephant plunging into a lotus pool to find relief from the heat of the midday sun. In other words, meditation doesn’t have to be another item on an already over-subscribed to-do list — it is more like the space between items. If we take this time, we’ll find our to-do list a lot more manageable because feeling busy is a feeling, a state of mind.

I think pretty much most people can find 10 to 15 minutes in the day for concerted spiritual practice? It is true that we have a lot of stuff on, but I still don’t think we are always too busy to meditate so much as too distracted or attached to doing other things.

Not being here now

Without a skillful meditation practice, our mind will keep on being blown all over the place by our thoughts and whatever else is going on, like a balloon powerlessly buffeted by the wind. We are in danger of remaining totally caught up in fleeting external circumstances to the neglect of enjoying the deep and stable peace we have waiting inside.

Nowadays it seems as though there is even more pointless thinking going on. We can spend our entire day distracting ourselves if we’re not careful (talking to myself here). And this brings me to the main reason I am writing this article today, which is, once we have established some peace in our heart, how can we take advantage of the gaps in our day to keep that going 24/7?

Mini-meditations throughout the day

First off, how do we know there are numerous little gaps in our day? How do we know, all told, that, however busy our lives might feel, we have more time than we realize to relax and feel peaceful if that is what we really want?!

Because those gaps are all those times we get on our phones!

Smartphone-AddictionThe average American looks at their Smartphone for 3.5 hours a day! We might possibly be enlightened by now if we’d been using that 3.5 hours for mini-meditations instead.

And today in Madison Wisconsin, on what might have once been a nice lazy Sunday afternoon, I saw someone in a café with one of those new split-screens – Sudoko on the left, email on the right, and big headphones on her head. And of course the phone plonked right between her and the computer, apparently a perfect sign that she is a Millennial as opposed to a Gen X’er or Baby Boomer (who position their phones slightly off to the side.) In that scenario, there is literally not a spare moment to stare aimlessly into space like I feel we used to do in the old days, much less check in on her mind. I surreptitiously watched her for a while, and it was full-on diversion. It looked exhausting. I wanted to unplug her. No wonder this report found that people don’t even like to be left alone with their own thoughts for more than 6-15 minutes.

A Kadampa teacher emailed me this the other day:

“On a recent meditation retreat, I asked assembled students to share their favorite “evasive maneuvers” from the present moment, the ways we all hide out from having to be here with the direct simplicity of right now. People said all kinds of funny and not so funny things. In a discussion group later in the weekend, one student wondered why nobody had brought up Twitter, Facebook, and other social media. Another student joked ‘Our teacher asked us what our individual evasive maneuvers were, not our shared ones. Everyone’s addicted to Facebook.’”

split screen
“more productive” or more distracted?!

I am not a Luddite, by the way. I actually relish the opportunities afforded by modern technology. It is not the technology that’s the problem but our strong attachment or addiction to it. Buddha predicted these degenerate times wherein our uncontrolled diversion-seeking would become stronger and stronger – and aptly called this “the desire realm”.

Why to turn inwards instead of phonewards

We apparently tend to check our phones 80-150 times a day. In an international poll taken by Time magazine, one in four people reported checking their phone “every 30 minutes, 1 in 5 people every 10 minutes.” I read that Apple and Google themselves are now coming up with Apps to stop people from being so addicted to their phones … Apps that switch off after a certain length of time, for example, because we are now seemingly incapable of switching them off ourselves.

This attachment has consequences.

addiction to smartphoneStudies are showing a direct correlation between this addiction and addiction to alcohol, drugs, overeating, and so forth – that it lights up the same areas in the brain. It is leading people to insomnia, the light from the screens ruining our much-needed rest. There is a spike in anxiety, depression, and so forth. Among teenagers, it is causing a spike in suicide.

Let alone our children, and let alone the lost art of looking other human beings in the eyes, we are apparently not even paying attention to our cats and dogs anymore! Our furry friends are suffering neglect and boredom borne by our addiction.

None of this is conducive to deep peace or frankly any peace — instead this addiction is making people feel more inadequate and insecure, making us feel worse about ourselves. Our creativity is diminishing because the silence in which we used to pop with great ideas has been taken over by scrolling and tapping.

In the age of attachment we are worryingly inclined to look for happiness outside of ourselves. This could be our last day – so do we want to spend it scrolling on our phone or do we want to spend it in peace and meaning?

kittenThere’s another downside too. In the old days, when there were a few minutes here and there in the day, we might use them to run errands, and end up with more time to do the things we love. Now the chores pile up till we have to spend a whole day catching up, leaving less free time. People also don’t feel they have the time to volunteer their help so much these days, or to spend time in real-life community; even though these activities are proven to make us feel happier and more connected.

As explained more in this article, Are you busy?, I don’t think people are necessarily much busier than they used to be – we are just distracted all the time, so our minds feel busier, we don’t feel we ever have enough time, we get totally overwhelmed. We don’t have a time deficit so much as a mindfulness and concentration deficit.

We can check for ourselves — as soon as we have a gap or pause in the day, waiting for a meeting or traffic lights or the kettle to boil, or even strolling down the road, what do we do? Something on our to-do list? Stop to smell the roses? Not usually. Instead we get on our smart phone and start scrolling downwards or sideways, searching for happiness. “Well, that’s underwhelming. But maybe it’s on the next screen! Or the next? Or the next?”

Have any of us actually found happiness and freedom yet in our phone?!

Have any of us found joy, love, connection, or meaning?

Surely we need to pause in the pursuit of happiness to just BE happy!

An idea that can help

We are up against weapons of mass distraction, but we can beat this.

WeaponsOfMassDistractions.jpgNext time there is a pause in the day — ie, you’re about to reach for the phone — reach inside yourself instead. See if you are feeling peaceful and, if you are not, do a bit of breathing meditation or reacquainting yourself with your meditation focus for that day. “What is going on in my mind? I will now improve it.” Feel present. Feel the love. Feel the freedom of peace.

Then go back about your busy day, but still using mindfulness, alertness, and concentration as explained in this last article. 

Buddha said:

From concentration comes peace.

This means both immediately, as our mind is virtuous and peaceful, and in the long-term, as we are familiarizing ourselves with positive objects and so creating causes for peace. The result of concentration is peace. It always is. Even if our mini-meditation is not perfect, we are still creating the karmic causes of peace in our mind every time we go in and not out.

With these mini-meditations we can gradually master our thoughts and remain peaceful and happy regardless of what is going on in our day. We can remember that our mind is like an infinite clear sky and we don’t need to be all mixed up in the thunderclouds or fog but instead abide in the peaceful clarity that always lies beyond. This is our refuge or safe haven. We can relax into that space for a minute or two, and in this way it will gradually become the background of our being so that we are not so quick to get upset and agitated.

Happy_HeartBy the way, please don’t be perfectionist whenever you meditate – expectations are pre-meditated resentments. The entire sky doesn’t have to clear before we can relax into a more peaceful space, even a slight parting of the clouds will do. Some days will of course go better than others – we can just recognize that whatever peace we do experience is the tip of the iceburg, or a gap in the clouds, indicating our vast capacity for boundless space and happiness.

Changing our sense of self

Based on this new peaceful experience, however slight or relative, we can identify our sense of self differently, such as by genuinely thinking: “I am an inner being, peaceful, not caught up in all the external appearances that whizz by.”

We can also think, validly, “I am a meditator.” And what do meditators do?!

This inner peace and self-identification will make it easier for us to stay patient and calm. We won’t have so much itchy attachment to the things outside us. We will have room for love and wisdom. We will feel far more alive.

Case study

A young woman, who said I should call her “Case Study Kaitlin,” told me the other day that she grew up with all technology all the time, but then went cold turkey a month ago. As a result, she said “I have never felt more alive, peaceful, or concentrated.” And this is what prompted her to seek out meditation classes. 

54421012_1286016704910489_8453803795372048384_nIf we use our day like this, taking advantage of the gaps to maintain a continuum of mindfulness, alertness, and concentration, I think we will find that we all get results. As Geshe Kelsang says:

If we train in meditation systematically eventually we can eradicate all the delusions that are the causes of our sufferings. Day and night and life after life we will experience only peace and happiness.

Meditation enables us to become comfortable with silence, too; though that might have to be the subject of another article. Meantime, Google “benefits of silence” if you want to find out how important it is.

Coffee/tea & meditation first thing in the morning = can’t be beat

And to conclude this article, here is a practical nugget for you …  Some months ago I bought myself a cheap alarm clock and, come bedtime, put my phone in another room. I was woken in the morning by a screech instead of a dulcet ringtone, but I was good with that because, with no phone to reach for, I found I had no addiction tingle in my hand. It came easier then to just get on with my day and my meditation without an urge to check wake up happy“vital” messages first. So I have been doing this by and large ever since; it feels good to have reclaimed that first-thing-in-the-morning space and time. Plus it’s a lot easier to set compass for the rest of the day.

Over to you. Comments on how you sustain inner peace in this technological age are very welcome.

Related articles

Are you busy?

How to feel less busy all the time

How to avoid stress and burn-out at work

The relevance of inner peace

Want quicker results from your meditation? 

 

 

Getting started with mindfulness

5 mins read.

Without mindfulness, alertness, and concentration, our unpeaceful, uncontrolled thoughts (aka delusions) will keep running the show forever. In other words, we won’t be able to stop our suffering.

crazy elephantCarrying straight on from this article, Improving our focus 

In Essence of the Middle Way it is said that we need to bind our elephant-like mind to the stake of our virtuous object with the strong rope of mindfulness and use the hook of alertness to subdue it. ~ Joyful Path of Good Fortune

A “virtuous object” or an “object of meditation” can be a state of mind, such as love, or an object that is not a mind, such as impermanence or a mantra. (It is not an object of sense awareness such as a tree or a candle). You can read more about objects of meditation in Joyful Path. 

Breathing meditation, such as the simple one explained here, is a good place to start training in mindfulness, alertness, and concentration (MAC). The objects of other meditations, such as love or impermanence, require contemplation to find and to hold; but we are always breathing, so even if we lose our object of meditation, the breath, we can get back to it immediately.

Mindfulness functions both to keep the mind on an object that has not been forgotten, and to bring back to mind an object that has been forgotten. ~ How to Understand the Mind

For example, if our object of meditation is the breath, (1) mindfulness lets us resist the temptation to follow our other thoughts so that we stay with the breath; and, (2) when our attention does drift and can be found wandering to pizza, mindfulness brings it back to the breath.IMG_5353-EFFECTS

I think this is an important point: it doesn’t matter how often our mind wanders — even if that is a hundred times — provided that we notice and bring it back to the next breath, for this is still strengthening our mindfulness. In other words, however busy or distracted your mind feels, you are still meditating and improving.

As mentioned in the last article. the ability to notice that our mind has wandered and has forgotten or is about to forget its object is called “alertness”. Alertness is said to be like a spy or lookout that reports back to the generals of mindfulness and concentration.

If we don’t notice and bring it back, that’s just business as usual, namely our regular uncontrolled thinking! But consciously bringing our attention back to our breath, breath after breath, and focusing clearly on it is training in MAC. And we’ll soon see how much more calm, clear, and peaceful our mind becomes.

Which is what we need, because most of our thoughts are not necessarily that calm or peaceful. Often, they are grumbling or boring or distracted or worried. We don’t want to think them, but we cannot help it.

If we are not in a state of deep peace all day long, or if we lack mental space and clarity, this is a sign that we need more MAC.

colorado mountains 1

It doesn’t take much to get started

It only takes 10-15 minutes a day training like this to make the difference.

You can be confident that it all gets easier and more effortless with practice – you’ll get better at it if you do it, for sure, not of course if you don’t. If you practice breathing meditation consistently — 10 or 15 minutes a day being plenty to start with — there will definitely come a time when you can plop your mind on your breath like plopping down a glass of water, and it’ll stay there till you decide to move it. Blessed relief.

With improved MAC, gradually you’ll be able to set your mind on any object you have learned about and keep it there, including loving-kindness, compassion, or emptiness, so that you are experiencing these peaceful, wise states of mind all the time! At this point, as Geshe Kelsang explains:

If we train in meditation, our mind will gradually become more and more peaceful, and we will experience a purer and purer form of happiness. Eventually we will be able to stay happy all the time, even in the most difficult circumstances.

You’re not a lost cause

Just one more thing, in case you’re wondering …  you’re not a lost cause

lost causeSometimes when people start out meditating they complain that they’ll never be able to settle on their breath, that they’ll never be able to get their crazy minds to meditate, that basically they are a lost cause.

So in case you are one of them, I would like to point out two things:

  • However busy your mind, every time you bring your attention back to your breath, you are improving at meditation, as discussed above.
  • Long before you get really good at single-pointed concentration, and even when your mind is still going a hundred miles a minute, you can also practice mindfulness, alertness, and concentration in your daily life, and this is still the practice of meditation. In fact, as we spend most of our time out of formal meditation sessions, it is arguably the most important part of meditation practice.

Meditation, “gom” in Tibetan, translates as gaining familiarity with positive ways of thinking, and this can be happening throughout our day. So, as an example, if we don’t get mad when someone criticizes us, but see them as suffering and/or kind instead, we are training in meditation.

We are using alertness to be self-aware of what thoughts we’re having, catching inappropriate attention or negative thoughts early so they don’t spiral out of our control. We are using mindfulness to remember a positive state of mind such as patience or love and to forget the inappropriate attention we’re paying to that person’s faults. We are using concentration to focus on that patience or love.

55557087_10219170703363321_5996375554738094080_o

And, eh voila, this is how we take control of our own mind and behavior, and this is how we stay peaceful and happy. It is also the practice of moral discipline, which in turn greatly advances our concentration once we’re back on our meditation seat.

Next part of this topic is here – how to keep mini-meditations going throughout the busy day.

Meanwhile, over to you. I would love to hear your experiences of employing mindfulness, alertness, and concentration both on and off the cushion.

Related articles

How to meditate – a selection of articles on breathing meditation 

Control your thoughts or they’ll control you

Twenty bits of advice for daily living

 

 

Improving our focus

6 mins read.

focus on the solutionWhen we first attempt breathing meditation:

Our mind will be very busy, and we might even feel that the meditation is making our mind busier; but in reality we are just becoming more aware of how busy our mind actually is. ~ How to Transform Your Life

All we are asking our mind to do is focus on the in-breath and out-breath, how hard can that be?! But apparently we have an inane and endless talk show going on in our head. This is what we are dealing with when we close our eyes and try to focus on our breath — our uncontrolled mind has other ideas. A lot of other ideas. Some of them terrible ideas! Which is all the more reason why we need to bring it under control through improving our focus.

Mac n med

Concentration as explained in Buddhism is our ability to control our mind, to direct it at will, to focus on one meaningful object and eventually stay there for as long as we want. It allows us to think the thoughts we want to think as opposed to the thoughts that make us feel sad, bad, or mad.

Concentration makes our mind strong, clear, and relaxed, and we become more productive. It always makes us feel better, far more peaceful. It even makes us more physically comfortable. And, as mentioned in this article, we are not a moment too soon in getting better at it.

lotusConcentration goes along with mindfulness, which remembers our object by preventing forgetfulness or distractions. In How to Understand the Mind, where these mental factors or states of mind are all explained in detail, it says:

If we meditate with strong mindfulness our mind will remain on its object without distraction and we will naturally develop stable concentration.

Concentration also goes along with alertness, which is a type of wisdom or self-awareness that actually knows what our mind is up to, including wandering off to other things.

Meditation makes full use of all three – mindfulness, alertness, and concentration (MAC for short 😉 ) – improving them steadily. If we are to have any hope of experiencing the lasting happiness and mental freedom we long for, we need to train in MAC both in meditation sessions and in all areas of our life.

And it doesn’t have to be hard work. Frankly, it is far harder work to spend all day every day having to keep pace with our uncontrolled thoughts.

Reclaim your mind

distractionsWe don’t need to go on courses to learn how to feel busy and have out of control thoughts. That comes pretty naturally already. What we do need to learn to do is control our mind so we can direct it at will, get it to do what we want it to do rather than the other way around.

We already try and control everything else – where we eat, what we wear, who we date, where we live, what we do for a job, who we root for in politics, and so on. Of course this doesn’t always work out – but, even those times we do manage to control other people or our external circumstances, it makes little difference to our peace of mind if we don’t have control over our thoughts.

It is frankly weird that we don’t have control over the thoughts in our own mind, if you think about it. It is torture to have to think stupid stuff all the time — yet it is also utterly “normal”. We accept it as normal. But it is the reason we are suffering. And it doesn’t have to be like this. With just a little effort, we can get a whole lot better at staying focused on peace and happiness.

(By the way, some people don’t really like the term “controlling the mind” as it sounds a bit too, well, controlling. So you can think of it as taking charge of our mind and/or having choice over what our mind does and/or mastering our mind. Being a real superhero.)

Bigger picture

duckNot to mention the bigger picture … where are all these uncontrolled, unchosen thoughts taking us? To more uncontrolled, unchosen life — more samsara. How could they be taking us anywhere else? With irritation and attachment, jealousy and confusion, and so on, and the confused intentions and actions that arise from these minds, we are busy creating the karmic causes to experience some form of future unease or pain in our body and mind.

Today I overheard a woman in the park saying, “In my next life I want to be a duck.” Although she was watching an admittedly laid-back duck sunning himself on a rock, I thought, “No. Mm mm. No, you don’t. Don’t even joke about it.”

Our conceptual thoughts and sense consciousnesses cease at death, along with our sense of self or our current personality; but our deepest level of mental consciousness continues after this body screeches to a halt, our karma going with it. If I die today without having controlled my mind and my karma, where can I guarantee ending up tomorrow? What choices will I have?

Single-pointedness

Concentration is the ability to stay single-pointedly focused on an object, a skill that is key in the pursuit of happiness. For example, we may be surrounded by all the necessary conditions to become upset, such as grumpy co-workers or scary politics, but if our bench and reflectionmental spot light is trained on patient acceptance, we will not experience any unhappiness. And we will be able to respond more constructively to whatever is going on.

Concentration is the focus in our mind that enables us to get closer and closer to the object. With strong concentration our mind mixes with the object, as if there is no space between the object and us. It is like that beautiful TS Eliot quote:

music heard so deeply
That it is not heard at all, but you are the music
While the music lasts.

We’re actually already very good at concentrating on some things, namely objects of desire or aversion. When we’re attracted to someone, we call up all their features in ravishing detail with very little effort. When we’re angry with someone, we have single-pointed concentration on their faults. But this is not the concentration referred to by Buddha, which is necessarily positive or virtuous. To be happy, we want to be able to maintain these levels of concentration on wise and virtuous objects, which lead us in a positive direction. If we focus all our attention on, for example, the loving thought ‘May everyone be happy’, it’s like a laser beam trained onto a happy, powerful experience.

Buddha said that there is nothing more powerful in this universe than a fully concentrated mind. The reason our mind lacks power is because it is fractured. It is all over the place. We talk to ourselves, apparently, at a rate of a thousand words a minute: IMG_5328-EFFECTS‘What’s going on, who’s that coming in, what am I doing later, how should I respond to that insult?’ We rarely focus on one object. Our mind is currently in a state of constant motion, flitting onto anything that catches its fancy, then flitting away again.

Buddha likened the uncontrolled mind to a monkey scampering up and down a tree grabbing and throwing stuff, or a crazy elephant wreaking havoc on a village. For a modern-day example, I think that being trapped in an out of control, unfocused mind is like trying to drive a car without a steering wheel. Or without brakes. Or even while we are locked in the trunk!

Next installment is here: Getting started with mindfulness.

Over to you! Comments welcome below.

Related articles

How to meditate – a selection of articles on breathing meditation 

When the mind wanders, happiness also strays

Breathe your way to inner peace 

Aligning with reality

8.5 mins read

impossible jigsaw puzzleDo you ever find yourself attempting to fit all the jigsaw pieces of life together to make a perfect picture, the one they promised on the box, only to discover (yet again) that life is not remotely neat or tidy, much less perfect? Moreover, our outwardly-oriented desires are constantly bringing us into conflict with others, who have different ideas of which pieces should be placed first or go where, or — more often than not — have a different picture on the box!

On the other hand, when we drop from our head into our heart and experience some depth and peace, we can feel our inner energy winds starting to draw inwards, toward our heart, instead of flowing outwards. If we pay attention, we can actually feel some absorption or gathering of winds taking place (a bit like water absorbing into a sponge, or waves gathering or sucking back into the ocean).

Carrying on from the themes of these two articles, Deep healing and The most important journey of our life.

Why do we need to know this? Because, bottom line, we could all do with more inner peace.

Check this out for a moment: Where do you feel peaceful? Is it in your head? Where do you feel things most deeply? Is that in your head?

No, it all happens in our heart. Everyone knows this really (even those who insist the mind is the brain); which is why ❤️ is the universally understood symbol for love.

love uWe drop into our heart by simply believing we are now centered there, not in our head. Just close your eyes for a moment and imagine you are there, starting to feel that extra bit of space and peace.

We immediately start to feel less of a gap between “in here and out there” – and more peaceful. There is less of a pull toward sorting out everything and everyone “outside” and a deepening feeling of being sorted out already inside.

How do I do this???

The question on your lips now may be, “Okaaay, I sort of get it, but I am so used to being in my head! Do you have any useful tips for dropping into my heart?!”

Yes, I do, actually. One is feeling that our awareness at our head is like a dense drop of water that falls into a clear ocean-like awareness at our heart. Another is to imagine descending in an elevator.

Even a simple breathing meditation, such as this one, can help us drop into our hearts. As can the clarity of mind meditation.

Spending a few minutes turning the mind to wood, as described in this recent article, is another really good way to be heart-centered.

Mantra recitation and/or focusing on a seed letter at our heart is always very helpful.

Spiritual Guide at heart

And what I probably find most effective is to start all my meditations by dissolving a trusted holy being into my heart. He or she comes to our crown, facing the way we face; and then his body of wisdom light diminishes to the size of a thumb and he enters our crown, gradually sliding down to our heart. (If we want more detail on that, we can imagine that he descends through our central channel — like a drop of dew rolling down a blade of grass). We go with him, feeling this powerful holy being at our heart, and even feeling our mind mixing with his mind like water mixing with water.

Aligning with reality

Abiding in our heart, we come to rely less on the push and the pull of aversion and attachment, resting beyond the fray in the space of our own peaceful mind.

Gradually we come to understand that there is in fact no “out there” or, for that matter, “in here”. Our dualistic appearances subside and we come to experience how everything is the same nature as our mind. There is no gap between subject mind and object things, like a reflection held in a lake is inseparable from it, unextractable. Where the reflecting lake goes, the reflection goes, and vice versa.

Moreover, we can also come to observe and realize that everything is the same nature as not just an ordinary mind but as the bliss and emptiness of enlightened mind. Enlightenment is, after all, reality. Reality is enlightenment.

lotus from mud

In Tantra we can learn not only to recognize and experience the infinite bliss and emptiness of enlightenment, but to identify ourselves with it, thinking “This is me”, Buddha Heruka. Even more profoundly, we can learn to impute or label ourselves on the infinite bliss and emptiness of our Spiritual Guide’s enlightenment, Guru Heruka, mixing our mind with his.

The self or ego that we normally perceive, on the other hand, is conflated with a contaminated or inherently existent body and mind, aka a sore meaty body and a deluded mind. For example, when our body is sick, we think “I am sick!” And when our thoughts are irritated, we think “I am irritated!” No wonder we feel bad a lot, but it is pointless because, in fact, we are neither our body nor our mind.

Here is a brilliant quote from Kadam Morten Clausen, when he led a six-week retreat early this year at the new Arizona International Kadampa Retreat Center near the Grand Canyon:

Abiding in correct self-identification in alignment with reality is an essential part of our practice. We need to get to the point where we WANT TO BE Buddha Heruka—shining, instead of hiding and hoping no one notices how much pain we’re in.

Fall Festival

Where is my real, limited, painful self?

This self that we normally perceive — that concrete, limited, often painful self — is just the object of an idea, a really stupid idea at that, made up by our self-grasping ignorance. However, relating to it as if it actually exists makes us want stuff for it all the time and to constantly try to push its problems away with aversion.

mirage

Our Me or I cannot be found anywhere in the body or the mind – when we go looking for it, it disappears like a mirage, as explained in detail here.

So although we normally perceive it, upon analysis we can never find a self that exists from its own side, concretely, in and of itself.

To give you a bit more sense of what I’m talking about, here’s an example. I was looking at Denver recently from a great distance, being as I was up a big mountain. Someone standing a few feet away from me pointed for their friend, “There’s the city.”

But where exactly? I could see even with my eye awareness that none of the buildings in the distance was a city – each one was not a city, was not Denver, whatever we imagine Denver to be. We cannot find an actual Denver in any one of those buildings; it could never fit.

If we have a clear idea of what we think Denver is, we should then spend some time letting it sink in how each building is NOT Denver, because Denver for a start couldn’t fit in each building and there is far more to Denver than one building.

If we do take the time to let this sink in, then when we look at the collection of buildings we can see clearly that it is just a bunch of things that are not Denver — non-Denvers.

Yet, take those non-Denvers away, and Denver is not there either.Denver graffitti

So what is Denver? Just a name or label that we are smearing over those buildings, like mayonnaise or something. Denver is mere name, mere label, mere appearance, as explained more in this forest example. If we try to find something behind that label, we can’t. Denver disappears upon analysis, which means that it’s not really there, which means that it exists entirely in dependence upon thought/conceptual imputation/projection.

And since our thoughts are free and we are able to choose how we impute or think, we are free to impute or think something new and different, such as Heruka’s blissful mandala, and that will function for us. This is called correct imagination.

This is true of EVERYTHING. Nothing exists concretely, findable, from its own side. Everything depends on mere name. Including me. Including you.

Look, even this kitten has figured out that everything is mere name and so there’s no real problem …

Living from our heart

Some of you know all this, so for you (and me) all I’m doing here is encouraging us to be a bit more direct and to go for it. We can stop approaching Dharma from a timid place. We don’t need to keep being intimidated by our ordinary suffering deluded self – instead, whenever it appears to us, it can simply be a reminder that it doesn’t exist!

We can be very happy in the fact that our ordinary suffering limited self doesn’t exist, so nor do any of its neuroses or issues — which is by far and away the best thing about them. This leaves us free to relate to ourselves as a being with boundless potential instead. And I mean from the get-go.

After all, the inherently existent self doesn’t exist so it has no hope of changing or attaining enlightenment, so what is the point of even attempting to meditate from its perspective?

Therefore, before we do anything else by way of meditation practice, we can take a few minutes to dissolve this self away by realizing it cannot be found anywhere. Then we can start by already being who we want to be and who we need to be for our own and others’ sake, Denvermeditating from that perspective, bringing that result into the path. And we need to do it today, before ordinary appearances and conceptions close back in again, and because there is (literally) no time like the present.

For those of you who are newer to meditation and Buddhism, I’d just like to encourage you to get into good habits from the start – in particular, before you do anything else, by dropping into your heart to sense some depth and peace, and letting this remind you that you’re actually a being of boundless potential. Be confident in these methods you’re learning because they are not incremental but revolutionary, and can work very fast if you go about them the right way.

Over to you. Feedback and questions welcome.

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