Have you noticed how your beliefs guide your behaviour?
How many beliefs have you inherited & how many have been formed on lived wisdom?
Beyond the Darkness
"Head trash always looks absurd when you state it directly because you see it for what it is.
It’s the adult version of the monster under the bed; its power over us rests upon it remaining in the darkness."
Charlie Gilkey,. Start Finishing .
Are you willing to look?
To look beyond the beliefs that are clouding you judgement?
To shine a light on the shadows of your soul?
To explore what you think is holding your back?
The path becomes clearer for the one who sees in and out.
Try this
Write down three things you “should” be doing to make you life better.
Write down a list all the reasons you’re not doing them.
For each item on the list ask -
Is this an actual obstacle or an imagined one?
Is it effort or something else I need to overcome this obstacle?
Then decide what to do.
FOCUS, FREEDOM, FLOW
"Focus starts with elimination, improves with concentration, and compounds with continuation."
James Clear
How much more potent might you be if you were able to sustain your focus?
If you were able to concentrate on one thing for a sustained period of time what might you be able to achieve?
In life is how masters are made.
How moments of frustration turn into flow states
In meditation this is a path beyond the monkey mind & impulsive states and into freedom, peace, tranquility.
Try this
Find a space where you're unlikely to be distracted.
Set a timer for the duration you will commit meditation.
Make a commitment to stay with the simple instructions of the practice as best you can.
*Sit as comfortably as you can with a long, unsupported spine.
*Take a moment to notice the posture you're sitting in.
Keep a general awareness of your posture and stay as still as possible for the duration of you meditation.
*Tune into the sensations of the breath at one particular point of the body.
*Keep your attention there as best you can.
If (when) you attention wanders away bring it back firmly and gently with no criticism or commentary.
*When your timer goes of journal about what you noticed.
Do this every day for a month and see what you notice.
Framework for Focus
"The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will... An education which should improve this faculty would be the education par excellence."
William James
COMMIT
Commit to training focus & to focusing on one particular thing for a block of time.
Make a commitment to stay tuned into the task for the duration of time you've allocated to that task.
PREPARE
Take a moment to prepare your environment so you are less likely to be distracted and more likely to stay focused.
This could include
*working in a space you'r unlikely to be disturbed,
*setting up a timer for the block of time you're choosing to offer to the task (15 - 90 minutes are recommended blocks)
*having phone on airplane mode or do not disturb,
*having only the tab/app you're working on open on your computer,
*wearing headphones (even if nothings playing in them) to let others know you're not contactable,
*have an uncluttered work space.
Anything else you can thing of that will help you focus.
The little bit of time it can take to set your space up can save time & energy you would spend navigating distractions and trying to refocus.
PRACTICE
This is where you get to train your "Focus Muscles".
Tuning into one thing for a certain period of time (for meditation 3 - 30 minutes. For work, working out or passion projects - 15 - 90 minutes.)
For meditation (click here)
For work or other areas
*choose what you'll be focusing on and for how long
*as best you work only on that until your time is up.
REST
After a block of focus take a rest (5 - 30 minutes)
If you've been relatively still walk around or move your body in some a way.
Expand your point of view buy looking out a window or walking around outside.
If you've been moving find a quiet space to lye down or be still or play some relaxing sounds/music close your eyes and breath deeply.
Beyond Rationed Rationality Into Limitless Love
"I have felt that the problems that we kept creating with our rational minds were only going to be solved by our intuitive connection to the universe."
Ram Dass
Your body has an intelligence
Your heart has an intelligence
There is a wisdom to being that is beyond intellect
An expansive heart based intelligence that can guide you beyond rationed reason.
Try This:
Breath into your heart.
Listen.
Allow awareness to radiate gently from your heart through your body out into your shoulders, up into your neck, down into your belly.
Continue to breath into your heart and allow you awareness to expand.
Feel awareness breathing from your heart into the souls of your feet, the palms of your hands and the top of you head.
Allow awareness to expand from you heart, through your body and into the world around you.
Know that you are part of the world around you,
open to feeling that connection.
As you move from meditation consider how you might act from a place of connection.
Metta (Loving Kindness Mediation) is a powerful tool for nurturing a sense of loving kindness toward ourselves, others and the world.
It can help ease anxiety around being with others and orient us to a sense of deeper connection.
For a guided Metta Practice click here
Building a Meditation Habit
"Setting up our intention is at least half of learning.
Its like aiming at a target with a bow and arrow."
Hey Legends
Meditation is a simple practice & profound teacher, but building a meditation habit can be tough.
As with building any new habit you're likely to face resistance and distractions.
Your willingness & ability to commit to practicing will help you overcome many of these challenges.
Getting clear on your intentions or why you want to meditate can be a powerful driver and taking some time to plan & prepare can support in bringing the practice to life.
Here's some questions that might help you
Intentions
Spend some time (15 - 20 minutes) exploring your intentions for this course/ your meditation journey/ the next four weeks.
1. What do you hope to get out of mindfulness and meditation?
2. Why is this important to you?
Bring a sense of curiosity and exploration to this exercise - for some of us this may come easy and for some of us it may be a bit of struggle, this is something that may evolve as you progress and if you are not completely clear on your answers that's ok too.
Planning
When will I practice?
Where will practice?
How long will I practice for?
What resistance or challenges am I likely to face?
How will I respond to challenges and resistance?
Remember these questions are designed to help you foster a sense of commitment and create a plan to make meditation a habit.
If you have a different approach you might use that instead or along with these questions.
Enjoy
Billy Telfer
Tiger & The Monk
Stillness
“Within you there is a stillness and a sanctuary to which you can retreat at anytime and be yourself.”
Herman Hesse
Reflection
"Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful."
- Margaret J. Wheatley
Did you set intentions that speaks to a changes you seek to make this year?
Have those intentions come to fruition?
If you are to realise that which you seek you must learn to see.
To see your past beyond the fog of rumination and the illusory wall of ignorance.
To see the present moment in the light of mindfulness
To see your future as a product of your choices & actions (& some luck), not something your passively hope for.
Reflection is a way of seeing your past in a skilful light.
Splitting the Reflection Process into 3 categories, Progress, Process and Person, can be a helpful way to monitor your progress & objectively critique your process, without having your sense of self worth tied up in the process.
Some questions that might help you see your past in a way that might empower your future
Reflect on Progress
If you’ve set measurable goals this is a simple one.
Are you any closer to the metric you're measuring?
What is it that you’re measuring? Is it moving in the right direction?
How far do you have to go? What's the next metric you're aiming for?
Reflect on Process (your process is the path to your Vision, it's not about you as being but about what you do)
Did I do what I set out to do (did I follow the plan/processes I set for myself)?
If so what helped me to that? How can I keep it up or improve moving forward?
If not why not? What do I need to do differently to improve?
Am I closer to my Vision thanks to choices I've made & actions I've taken this year?
How will I improve my process moving forward?
Reflect on Person (these reflections are more qualitative, more about you as a being than what you've been doing.)
What are some moments you have to be grateful for?
What did those moments feel like?
Who have you connected with so far this year?
How did you relate to those people?
What were some emotions you felt this year?
How did you relate to those emotions?
What's made this year meaningful to you?
Why?
How will you live better moving forward?
Master Thy Self
"He who cannot obey himself will be commanded."
Nietzche
Listen deeply.
Lead yourself well.
Tune into that which serves and let the rest fall away.
Beyond impulse there are thoughts (judgements, beliefs, critiques), beyond thought there is emotion, beyond emotion a sensation that sparked the emotion.
All this stirs up energy.
That energy is your life force.
It can be wasted or it can be used.
Knowing how to access that energy is brings peace & potency
Knowing what to do with it is purpose
These are great blessings.
Om Sri.
Becoming Wise - part 2
“Action expresses priorities.”
Gandhi
Knowing is not enough.
Thinking is not enough.
One must do.
If a lesson is received and not acted upon it’s value is lost.
Education and Motivation without application are just entertainment. Illusions with no substance.
But when education & motivation are given life through action they become Wisdom & Inspiration.
To BE Inspired & Wise is a great gift.
Try This:
1st ask yourself …….
What’s one thing in your life you could add, change or remove that you know would be good for you?
then …….
Do it!!
How much of your greatness is hiding behind simple steps?
Taking of The Armor
“I made myself a hut within human borders, but there is no noise of wagon or horse.
You ask me how this can be so?
When the mind is far away, the land follows of itself.”
Tao Yaun - ming.
Breath the Inner Mountain Into Existence
Notice how easy it is for our tools to become our masters.
Phones. Computers. Work. Time. Money. Mind. Ego.
Put down everything for a moment & simply Be. |
Step away from busyness, reactivity & roles and visit a space of restful awareness.
Still, Silent, Listening.
Go beyond the ego that clings & grasps and get's distracted & deceived
Beyond impulse and compulsion
Into peace
In this space the master see the tools & realises the master.
From this place the way unfolds.
Om Sri
Knowledge Can Be Shared, Wisdom Must Be Realised
"The effort you yourself must make,
The Perfect One's simply Point the Way"
Dhammapada
Meditation is a Great Teacher
If practiced diligently, ardently , patiently and consistently meditation will offer you many lessons.
If you are willing to take those lessons and implement them into your life you will be changed.
Meditation can change your brain, the way you see the world and the way you experience yourself.
It can help reduce stress, lead to more focus and clarity and improve your relationship with emotions.
Meditation works - we know this through science, personal accounts and the test of time.
But if meditation is to work for you,
YOU MUST PRACTICE!
Try this…..
Just One Thing
”Do one thing at a Time, and while doing it put your whole Soul into it to the exclusion of all else.”
Swami Vivekananda
The Path to Mastery can seem exhausting to the one who's mind is impulsively orienting to to what's next & compulsively clinging to what's been.
The daunting task seems exhausting to the mind that perceives all the possibilities as an impossible to do list.
But the master who practices mindfully, focuses only on the task at hand is blessed with potency & peace that empowers purpose with an enthusiasm that's near inexhaustible.
Om Sri.
Try This:
Practice doing just one thing at time.
Offer what you’re doing your full attention and energy.
If you notice you’re getting distracted come back to the task at hand.
In a distracted world the capacity to focus is super power.
This super power can free you from overwhelm and exhaustion an support you in executing with excellence.
Learning To See
You seek to the view at the top of the mountain, first you must learn to see at the bottom.
Often we set intentions that speak to a change we seek to make.
And often these intentions do not come to fruition.
If we a determined and have a change worth making we may continue to seek.
But if we want to realise that which we seek we must learn to see.
To see our past beyond the fog of rumination
To see the present moment in the light of mindfulness.
To see our future as product of our choices & actions (and some luck), not what we passively hope for .
Reflection is a way of seeing our past in a skilful light.
Some questions that might help you see your past in a way that might empower your future
What did I do well last today?
Did I do what I set out to do? If so what helped me do that? How can I keep it up or improve? If not why not? What do I need to do differently to improve?
Am I closer to my Vision thanks the choices and actions I made today?
What will I do tomorrow in service of my vision?
What do I have to be grateful for?
What did those moments feel like?
What people did you share today with?
How did you relate to those people?
How did you feel today?
How did you relate to your emotions?
What made toady meaningful to you?
How will you live this tomorrow to make it better than today?
These questions, or some version of them, can be asked daily and/or weekly.
They are great support in staying on track and course correcting when needed.Mindfulness is a way of tuning into the present moment so we can be there for life and respond in service of our Vision.
You can do this right now -
Notice what you're thinking?
What are you feeling?
What sensations can you notice in your body (feet, legs, hips, spine, arms, hands, neck, head)?
What do you sense (see, hear, smell, feel, taste) all around you?
What's it like to slow down enough to pay attention to your experience in this moment?
What would the best version of you do next?
Challenges & Resources
Alterpiece - Hilma af Klint
On the path to greatness there are many challenges (both internal and external).
Navigating these challenges skillfully is the path to greatness.
The Resources we use (both internal and external) to navigate these challenges are the essence of your greatness.
Know Your Self
What are some challenges you've faced in the last week on your Vision Quest?
What resources did you (or could you have) used to skillfully navigate these challenges?
Honour Your Self
What can you do for yourself so that you're more ready to meet challenges skillfully and resourcefully?
Grow Your Self
If the same challenges came up again how could you handle them even better?
What challenges might you face this week and what would the best version of you do in response to these challenges?
Into Source
Deep Gratitude for Mother Earth and this blessed life.
Beyond the mind.
Into the world
Beyond thought
Into feeling
Beyond Conditioning
Into Conditions
Beyond momentum
Into the moment.
Beyond time & space
Into here, now.
Beyond the Ego
Into Source.
Why Do You Meditate
Hung Ying - Ming, Master of 3 Ways.
Hung Ying - Ming, Master of 3 Ways.
Why practice meditation?
To know yourself deeply?
To free your self of stress?
To harness your power of attention and focus?
To rest in peace?
To expand your consciousness?
But why????
What would you do with your life if you were more self aware, less stressed, well rested, more able to focus and more conscious?
When you find the Why behind the Why.
When you live with a sense of intention.
When you orient toward the person you want to be, not just the stuff you want to collect.
Then life begins to make sense and it's easier to know what to do.
Then you're life force feels like it's been given meaning.
This is a great blessing
Hung Ying - Ming, Master of 3 Ways.
Hung Ying - Ming, Master of 3 Ways.
Are You Me?
Do you realise you're a you?
Or do you only recognise yourself as me?
Could it be that the “reality” of me is an illusion of the mind (& the culture we live in)?
Me cannot exist without We
And are We just a bunch of You’s?
We are not separate from that which gave US life
We are not separate from life itself
And what are We here for?
To other and destroy?
To love and enjoy?
OM SRI
WE
A Transmission from the Sun
Listen to the penetrating warmth of the Sun as it vibrates through you being
Listen to your body with your body
Listen with your whole being to your whole being
Listen to as opposed to listen for
Listen to the moments which feel sweet & free
Listen to the penetrating warmth of the Sun as it vibrates through your being
Listen to the silence of the subtle breath, if you can bear it
Listen to the harmonizing amplified breath if you can’t
Listen to the noise for long enough to hear the signal
Listen to the Signal
Listen to Life.
OM SRI>
Gratitude
“By recognising our blessings we begin to realise we are blessed.”
How you perceive the world is how you receive the world.
By reflecting on the positive moments that litter our lives we begin to tell a fuller, more inclusive picture of our past.
We come to know those moments in life which brought us a sense of joy.
The more familiar we become with these moments the more likely we are to notice them when they are upon us.
This can allow for a richer, more joyful and tuned in experience of presence.
These positive moments of reflection & presence can also empower our future.
When challenges present themself they are balanced with recognition of many moments of gratitude which makes it easier to access a sense of resilience and hope.
Try this very simple practice : Everyday write down and reflect on 1 - 3 things you are grateful for.
The following questions might help deepen your reflection.
*What happened?
*Who was there?
*Where were you?
*How did you feel?
*What were you thinking?
*How did you body feel?