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Lions Roar : July 2007
SHAMBHALA SUN JULY 2007 45 Everyday Mindfulness JACK KORNFIELD’s instructions on how to establish a daily practice that will help bring awareness to everything you do FIRST SELECT A SUITABLE PLACE for your regular meditation. It can be wher- ever you can sit easily with minimal disturbance: a corner of your bedroom or any other quiet spot in your home. Place a meditation cushion or chair there for your use. Arrange what is around so that you are reminded of your meditative purpose, so that it feels like a sacred and peaceful space. You may wish to make a simple altar with a flower or a sacred image, or place your favorite spiritual books there for a few moments of inspired reading. Let yourself enjoy creating this space for yourself. Then select a regular time for practice that suits your schedule and tempera- ment. If you are a morning person, experiment with a sitting before breakfast. If evening fits your temperament or schedule better, try that first. Begin with sit- ting ten or twenty minutes at a time. Later you can sit longer or more frequently. Daily meditation can become like bathing or toothbrushing. It can bring a regular cleansing and calming to your heart and mind. Find a posture on the chair or cushion in which you can easily sit erect without being rigid. Let your body be firmly planted on the earth, your hands resting eas- ily, your heart soft, your eyes closed gently. At first feel your body and consciously soften any obvious tension. Let go of any habitual thoughts or plans. Bring your attention to feel the sensations of your breathing. Take a few deep breaths to sense where you can feel the breath most easily, as coolness or tingling in the nostrils or throat, as movement of the chest, or rise and fall of the belly. Then let your breath be natural. Feel the sensations of your natural breathing very care- fully, relaxing into each breath as you feel it, noticing how the soft sensations of breathing come and go with the changing breath. After a few breaths your mind will probably wander. When you notice this, no matter how long or short a time you have been away, simply come back to the next breath. Before you return, you can mindfully acknowledge where you have gone with a soft word in the back of your mind, such as “thinking,” “wandering,” “hear- ing,” “itching.” After softly and silently naming to yourself where your attention has been, gently and directly return to feel the next breath. Later on in your meditation you will be able to work mindfully with all the places your mind wanders to, but for initial training, one word of acknowledgement and a simple return to breath is best. As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. When your breath be- comes soft, let your attention become gentle and careful, as soft as the breath itself. Like training a puppy, gently bring yourself back a thousand times. Over weeks and months of this practice you will gradually learn to calm and center yourself using the breath. There will be many cycles in this process, stormy days alternating with clear days. Just stay with it. As you do, listening deeply, you will find that mindfulness developed on the breath helps to connect with and quiet your whole body and mind. After developing some calm and skills, and connecting with your breath, you can then extend awareness of all the foundations of mindfulness, fully opening to your body and mind. You will discover how awareness of your breath can serve as a steady basis for awareness in all you do. ♦ tried to be mindful of his breath and body. In between sittings, he took periods of walking meditation. At each sitting, he was washed over by familiar waves of sleepiness, body pains, and critical thoughts. Then he began to notice that each changing expe- rience was met by one common element, awareness itself. In the middle of the night, he had an “ah ha” moment. He realized that awareness was not affected by any of these experiences, that it was open and untouched, like space itself. All his struggles, the painful feelings and thoughts, came and went without the slightest disturbance to awareness itself. Awareness became his refuge. David decided to test his realization. The meditation hall was empty so he rolled on the floor. Awareness just noticed. He stood up, shouted, laughed, made funny animals noises. Awareness just noticed. He ran around the room, he lay down quietly, he went outside to the edge of the forest, he picked up a stone and threw it, jumped up and down, laughed, came back and sat. Awareness just noticed it all. Finding this, he felt free. He watched the sun rise softly over the hills. Then he went back to sleep for a time. And when he reawakened, his day was full of joy. Even when his doubts came back, awareness just noticed. Like the rain, his awareness allowed all things equally. It would be too rosy to end this story here. Later in the retreat David again fell into periods of doubt, self-judgment, and depression. But now, even in the middle of it, he could recognize that it was just doubt, just judgment, just depression. He could not take it fully as his identity anymore. Aware- ness noticed this too. And was silent, free. Buddhism calls non-identification the abode of the awakening, the end of cling- ing, true peace, nirvana. Without identifica- tion we can live with care, yet we are no lon- ger bound by the fears and illusions of the small sense of self. We see the secret beauty behind all that we meet. Mindfulness and fearless presence bring true protection. When we meet the world with recognition, acceptance, investigation and non-identi- fication, we discover that wherever we are, freedom is possible, just as the rain falls on and nurtures all things equally. ♦