The Subtle Mind Exercise to Experience the Witnessing Mind-
Ah ha, the subtle mind! An "intentional, mindful and forceful" method of eradicating unwanted and damaging thoughts, and stilling the mind with our own breathing. While last week's loving-kindness meditation focused on loving the self to be able to project our love onto others, the subtle mind focus is entirely on the self as a mental exercise to train the mind into being still. I admit that both focus on the self, but loving kindness trains the mind to reach outward to help others. It offers a method of social connectedness to the outer conscious and the world. The subtle mind differs in that the focus is on the self exclusively with the purpose of witnessing the mind to become objective towards the cluttered mind. The goal is to ignore those crazy thoughts and they will disappear. The mind has become a floating object that is looking down and observing unwelcome, unwanted, and interfering mind clutter.
I had noticed that the main trouble I had with the loving-kindness exercise was that my thoughts kept interfering with focus and attention. To me, it only made sense to practice and develop the subtle mind prior to trying the loving-kindness practice.
So I did exactly that just to see how much, if any, change it would make. I discovered a profound difference by doing the subtle mind practice first, and then following up with the loving-kindness practice. I experienced less interruption by random thoughts and was indeed able to keep my focus on the activity at hand, which was to open my heart to others. A busy and cluttered mind was the one thing that had gotten in the way the first time I did the loving-kindness practice. As I was trying to take in the suffering of my loved one, my mind scattered everywhere, wondering if I could actually do it, and what would happen if I could not dissolve that suffering. That did not happen this time. I had an awareness of those thoughts, but took a moment to take a deep breath and observe those thoughts from a witnessing mind. Much to my surprise they did disappear, and my mind quickly returned to the task at hand, which was at the place I was in developing loving-kindness.
That experiment led me to the conclusion that the subtle mind practice should be the primary practice to develop in order to improve the effectiveness of other practices. The best thing I noticed about the subtle mind exercise is that it can be used at any time and anywhere. We have to breathe anyhow, so it can be used purposefully to calm the mind in the midst of turmoil. Once this is mastered we will reach the calm-abiding mind, and then the ultimate-unity consciousness. All that is needed is time to practice 30 minutes per day for both exercises, but loving-kindness does not have to be done every day. Twice per week is sufficient to continue that practice. That narrows it down to 15 minutes per day for the subtle mind practice. As the subtle mind becomes more prominent, it would no longer need to be a prerequisite to the loving-kindness or any other form of practice along our journey towards integral health. It is merely the initial process of making change that is the most time-consuming. Then it becomes much easier.
From Dacher's Integral Health: The Path to Human Flourishing, 2006.
Saturday, September 24, 2011
Monday, September 19, 2011
I have great news everyone!! I just bought a ticket to the "one breath, one world" event in Orlando on 11/11/11!!!!!!!!
I am so excited that I could not wait to tell you all about it. 10,000 people are going to gather to experience oneness!!! We are going to first have music, then gather for a massive power breathing prayer circle. Then we will practice pranayama yoga breathing, which contains enough peace and energy strong enough to experience oneness. Our focus will be for world peace. What a day to do this, too! I do not think we will ever have another date that is 11/11/11, at least not in our lifetime!
Then after we are through, Sheryl Crowe is going to perform. What an evening of magical proportions!
Anyone that is interested in joining us can go to www.onebreathoneworld.org
According to Tickemaster, more than half of the tickets have already been sold, so if you want to go you had better hurry!
Also, if you book before September 20 (that's tomorrow!!) you can get a discount. Just put the words
ONELOVE in the discount box and pay half price. Hope to see some of you there!
I am so excited that I could not wait to tell you all about it. 10,000 people are going to gather to experience oneness!!! We are going to first have music, then gather for a massive power breathing prayer circle. Then we will practice pranayama yoga breathing, which contains enough peace and energy strong enough to experience oneness. Our focus will be for world peace. What a day to do this, too! I do not think we will ever have another date that is 11/11/11, at least not in our lifetime!
Then after we are through, Sheryl Crowe is going to perform. What an evening of magical proportions!
Anyone that is interested in joining us can go to www.onebreathoneworld.org
According to Tickemaster, more than half of the tickets have already been sold, so if you want to go you had better hurry!
Also, if you book before September 20 (that's tomorrow!!) you can get a discount. Just put the words
ONELOVE in the discount box and pay half price. Hope to see some of you there!
Sunday, September 18, 2011
Loving-Kindness Revisited
I believe that is everyone practiced the loving-kindness exercise every day, we would be living in a different world. How many times have we come across those that are so selfish and self-centered that it goes beyond the point of frustration? I have actually felt sorry for these people, because they have no idea of how much of a loving, peaceful life they are missing out on. What a way to make our own health backfire on us. It is a vicious circle that never ends until we begin to do mental workouts. Just as the physical body benefits from exercise, the mind benefits from mental workouts. There is a difference between the two, however. There is a limit on how far the body can become fit, but no such limit exists for the mind....we can exercise it into infinity.
Consider this: scientific studies have shown that mental fitness and training the mind can enhance the pre-frontal cortex and positively affect the body's physiology, the immune, endocrine, and hormonal systems, increase gamma waves. Mental workouts through contemplative practice can actually create structural change to the brain, and make the body impervious to disease states, and bring health, wholeness and happiness to the person. All it takes is to make time a few minutes or more every day to practice.
I believe that is everyone practiced the loving-kindness exercise every day, we would be living in a different world. How many times have we come across those that are so selfish and self-centered that it goes beyond the point of frustration? I have actually felt sorry for these people, because they have no idea of how much of a loving, peaceful life they are missing out on. What a way to make our own health backfire on us. It is a vicious circle that never ends until we begin to do mental workouts. Just as the physical body benefits from exercise, the mind benefits from mental workouts. There is a difference between the two, however. There is a limit on how far the body can become fit, but no such limit exists for the mind....we can exercise it into infinity.
Consider this: scientific studies have shown that mental fitness and training the mind can enhance the pre-frontal cortex and positively affect the body's physiology, the immune, endocrine, and hormonal systems, increase gamma waves. Mental workouts through contemplative practice can actually create structural change to the brain, and make the body impervious to disease states, and bring health, wholeness and happiness to the person. All it takes is to make time a few minutes or more every day to practice.
Practice one-Loving-Kindness
My first attempt at my mental workout with loving-kindness was somewhat a success. Probably due to fear, I had trouble accepting my loved one's suffering. Since that first time, I figured out how easy this is to do, and how amazing this exercise truly is. I have done this twice per day every day since that first effort, and discovered how easy it is to rid myself of feeling self-centered, and expanding myself to include others in mine and their healing process. I believe that each practice brings me closer and closer to psychological health and well-being. While I love to incorporate relaxation exercises throughout my day to manage unwanted thoughts and daily stressors, the loving-kindness exercise has become part of my regular routine. Maybe I find it so easy because I tend to be an other-centered person to begin with. At least that is what I have been told by most people that get to know me. Of course, this quality sometimes opens me up for abuse by those of less integrity, however, I find that practicing loving-kindness helps me to help them and myself at the same time. Who could ask for more? :)
My first attempt at my mental workout with loving-kindness was somewhat a success. Probably due to fear, I had trouble accepting my loved one's suffering. Since that first time, I figured out how easy this is to do, and how amazing this exercise truly is. I have done this twice per day every day since that first effort, and discovered how easy it is to rid myself of feeling self-centered, and expanding myself to include others in mine and their healing process. I believe that each practice brings me closer and closer to psychological health and well-being. While I love to incorporate relaxation exercises throughout my day to manage unwanted thoughts and daily stressors, the loving-kindness exercise has become part of my regular routine. Maybe I find it so easy because I tend to be an other-centered person to begin with. At least that is what I have been told by most people that get to know me. Of course, this quality sometimes opens me up for abuse by those of less integrity, however, I find that practicing loving-kindness helps me to help them and myself at the same time. Who could ask for more? :)
Tuesday, September 13, 2011
I need Work!
When I stopped to assess myself, I realized that all is not as rosy as I mindlessly thought. It takes objectivity to be able to "see" yourself clearly enough to take one's own assessment.
If I am not fully honest with myself, I cannot help myself to achieve integral wellness. So here is my assessment:
A-Physical Well-being-6.
I have to say that although I eat organic and am not overweight, I spend too much time on the computer between class work and my job. I barely have time to check emails most of the time, but it prevents me from getting enough exercise. As far as physical health, I have three herniated disks in my back, and although they no longer bother me too much, there are certain squatting positions I have to avoid. This lowers my score. Otherwise, my only vice is coffee, and I love it! No alcohol at all, because it makes me sick. So I do think that I am more than halfway to a ten, but need some work.
B-Spiritual-6. I have always been a spiritual being. I look outward to the universe, and inward to my consciousness most of the time. I feel so calm when either visualizing or actually seeing nature and how awestruck I get from its beauty. There is always room to improve this area. I want to take time to meditate more often and make sure that I set aside this time for myself every day.
C-Psychological-5. There is a tendency to depression since my husband passed away. I am alone and isolated most of the time, and know that it is important to get myself back out in the world. I am being forced to sell my house because I cannot afford to keep it. I love this house and do not want to sell it, but the economy and business is so slow, and the time I spend in school prevents me from spending much time developing new ideas and implementing them to keep my business going. I decided that I want to simplify my life and not have the load of responsibility that I have carried for so many years. This is where the spiritual work really needs to take place. I have found that relaxation exercises make me feel whole again. I love to use guided imagery to take myself away from the problems I deal with constantly at home. One could easily say that I am stressed out all the time, but I have a lot of techniques in place to deal with stress so that it does not make me ill.
I think that because I am a total optimist that I fare better than things sound. I have been told that I am like a rock, and I pray for strength all the time to see things through. I am a survivor!
If I am not fully honest with myself, I cannot help myself to achieve integral wellness. So here is my assessment:
A-Physical Well-being-6.
I have to say that although I eat organic and am not overweight, I spend too much time on the computer between class work and my job. I barely have time to check emails most of the time, but it prevents me from getting enough exercise. As far as physical health, I have three herniated disks in my back, and although they no longer bother me too much, there are certain squatting positions I have to avoid. This lowers my score. Otherwise, my only vice is coffee, and I love it! No alcohol at all, because it makes me sick. So I do think that I am more than halfway to a ten, but need some work.
B-Spiritual-6. I have always been a spiritual being. I look outward to the universe, and inward to my consciousness most of the time. I feel so calm when either visualizing or actually seeing nature and how awestruck I get from its beauty. There is always room to improve this area. I want to take time to meditate more often and make sure that I set aside this time for myself every day.
C-Psychological-5. There is a tendency to depression since my husband passed away. I am alone and isolated most of the time, and know that it is important to get myself back out in the world. I am being forced to sell my house because I cannot afford to keep it. I love this house and do not want to sell it, but the economy and business is so slow, and the time I spend in school prevents me from spending much time developing new ideas and implementing them to keep my business going. I decided that I want to simplify my life and not have the load of responsibility that I have carried for so many years. This is where the spiritual work really needs to take place. I have found that relaxation exercises make me feel whole again. I love to use guided imagery to take myself away from the problems I deal with constantly at home. One could easily say that I am stressed out all the time, but I have a lot of techniques in place to deal with stress so that it does not make me ill.
I think that because I am a total optimist that I fare better than things sound. I have been told that I am like a rock, and I pray for strength all the time to see things through. I am a survivor!
Crime of the Century
My review of this relaxation exercise is not as rosy as our autogenic exercise last week. The same soothing voice appeared, and I was ready to relax after a very stressful day. I have to say that I had a real problem getting comfortable with this one. I felt that it was exacerbating my stress by making me feel that I needed to figure out what colors to name my hands, etc. This was so aggravating that I just sat there and listened. I certainly must have relaxed though, because I did fall asleep during the exercise. I am a sport, though, and want to try it again. Perhaps this time there will be no surprises, and I will know what to expect. I do think that they need to change the wording of the color portion so that there is less confusion and panic. The last thing I wanted to do was figure out which color I wanted parts of my body to be! I hope that others enjoyed it better than I did. :)
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