Mindfulness Meditation Class Notes

Here are some of my notes from last weeks Mindfulness Meditation class.

We discussed how during meditation the following statements very particularly reassuring and helpful - "just this moment" and "just this breath." Hearing these sayings felt like coming home, back to the present moment because that is really all there is.

We talked about how each sitting or meditation is different, each moment offers something new, sometimes peace other times frustration. I realised that, like snowboarding, meditation offers a chance to practise working through pain and discomfort. When I go snowboarding the first hour or so feels hard, my muscles are stiff and cold, as I ease into the day and get warmed up snowboarding becomes easier and more enjoyable. As I experiment with longer meditations I am finding something similar, at first my mind and body are restless but as I settle into it and work passed the frustration my body and mind begin to relax more and the sitting becomes more peaceful and enjoyable. 

Pain in body -> frustration -> awareness of tension -> intention to relax -> pain eases

We talked about judging ourselves and how important it is to have compassion for yourself, it's human nature to judge! But it's helpful to distinguish out thoughts from ourselves. A thought is just an event in the mind, we are not our thoughts yet we tend to give them too much credence. The language we use reinforces our experience, so instead of saying "I am angry" we could say "I see anger rising" instead of "I am sad" try "I am aware of sadness."

In our (Western) culture it can be hard to love ourselves or be kind to ourselves. Self hatred, self abuse and self damaging behaviour almost seems more normal. Someone once asked the Dalai Lama about self hatred, he had no understanding of this concept, there was no translation in his language. 

Brett introduced us to a couple useful concepts (tools);  

The 3-Minute Breathing Space:  (Useful when dealing with stressful or overwhelming situation - spend one minute on each stage)

1.  (Awareness - Truth of the Moment):  Tuning into your body and mind. Bring yourself into the present moment by deliberately adopting an erect and dignified posture.  If possible, close your eyes.  Then ask "What is my experience right now . . . in thoughts . . . in feelings . . . and in bodily sensations?"  Acknowledge and register your experience, even if its is unwanted.  You might say silently, "This is the way it is right now"

2.  (Gathering Awareness - Breathing):  Then, gently redirect full attention to breathing, to each inbreath and to each outbreath as they follow, one after the other.  Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.

3.  (Expanding into the Body):  Expand the field of awareness around your breathing to include a sense of the body as a whole.  Remain receptive to sensations and return to the body when the mind drifts off.

Loving-Kindness (Metta) Phrases: (Include with daily mediation, used as an antidote to fear and anxiety and for opening your heart)

Offer Loving Kindness first to yourself, then to a close friend, then a neutral person and finally to someone you have a difficult relationship with.

- May I be safe from inner and outer harm

- May I be happy and peaceful

- May I be healthy and strong in my body

- May I live with ease in this world

~ Future Forward