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Lions Roar : March 2015
Calm Mind, Clear Seeing LARRY YANG teaches Insight Meditation The term “insight meditation” comes from the Pali word Vipas- sana. It is the ability to see clearly and deeply into what is unfolding in our lives. Insight practice reveals what has created our present condi- tions and allows us to more fully live in the present moment. This is so valuable for our ability to make conscious choices to better our lives. It is why the Buddha said that living twenty- four hours with mindfulness is more worthwhile than living a hundred years without it. We start our Insight practice with the BASICS: Begin with breath and body Take a seat and notice how your body breathes itself without extra effort. No need to force your breath or to breathe in a controlled fashion. Usually, we take our breath for granted. In insight meditation, we make visible in our lives what has previ- ously been invisible. Allow awareness into activities Expand your awareness into walking, movement, and eating meditation practices. Experience the sensations of simply eat- ing a salad or piece of bread, which you might usually consume while doing other activities. While walking to the restroom at work, do so mindfully. If you have a limited or different range of motion, allow that to guide where your mindfulness needs to be, without judging anything about your experience. Know that your mindfulness is not dependent on those conditions. It can include all of your experience. Support the sacred in your life Whether you are secularly or spiritually minded, pay attention to how people treat each other in terms of kindness, compassion, ethics, and integrity. These values are not the monopoly of one lineage or one spiritual tradition. They’re what make us human. Invite all of yourself into awareness We are the products of different lives, backgrounds, families, occupations, roles, cultures, genders, orientations, physical abil- ities, and economic and educational experiences. Invite all your aspects and identities into your insight practice. Cultivate continuity and consistency Develop a daily sitting practice. Be realistic. If it feels difficult, try the Five-Five-Five method: Meditate five minutes a day, for five days a week, for five weeks. If you feel its benefit, you will naturally increase your practice time. Continuity and consis- tency lead to concentration, clarity, and calmness. Bring your awareness practice into your workplace, your relationships, your creative endeavors—nothing is outside of mindfulness. Sangha and community The theme of this special section is “DIY,” but I advise you also to practice with others. Gather with spiritual friends, meet in Do Try This at Home 5 Buddhist meditations you can do right now FELTFIGURE:WWW.ETSY.COM/SHOP/YELLOWSVIT SHAMBHALA SUN MARCH 2015 57