Becoming Mindful: A Practice

Before we begin this simple mindfulness practice, allow yourself to find a comfortable resting position, either lying on the floor or sitting in a chair.

1)Bring your attention to the sensations in the body and breath in this moment. Begin by closing or lowering your eyes, and become aware of the condition of your body in this moment. Notice the feeling of your body at rest. Also, notice any sensations of contact between your body and what supports you. Begin to bring your attention to the breath as it enters and leaves your body, letting the breath breathe itself, witnessing this, not having to make it happen.

2) Expand awareness to include the entire body, from the tips of the toes to the crown of the head. You may notice all kinds of sensations, including uncomfortable or even painful ones. You may also be aware of the absence of sensation in some parts of the body. Stay curious and present to whatever sensations are arising, and notice that you may enjoy some of them and disapprove of others.

Stay curious and present to whatever sensations are arising, and notice that you may enjoy some of them and disapprove of others.

3) See if you can bring a soft, curious, and even friendly awareness to these feelings of liking and disliking. Begin to expand awareness to sounds, smells, all of the senses, continuing to notice what is present. Notice any qualities of liking or disliking, of moving toward some experiences and away from others. You can even do this with any thoughts or emotions that may be coming and going in the mind and body from moment to moment, whether these thoughts and emotions are pleasant or unpleasant.

4) Do your best to be fully present to your experience of the moment. Notice whatever is here in terms of sensations, thoughts, and emotions. Notice especially the strong or subtle sense of wanting things to be different than the way they are. You may notice feelings of grief, irritation, or amusement arise as you watch this play of judgments and opinions about what is happening inside and outside you.

5) Continue to stay present to whatever is here. When you feel ready, open or raise your eyes, stretch your body, and move on to your next activity, perhaps bringing this gentle, curious, and friendly attention to whatever you may find yourself doing next.

Learn More About Mindfulness

Meditation

How to Meditate 

When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves. Let us walk you through the basics in our new mindful guide on how to meditate.
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  • Mindful Staff
  • January 31, 2019

Well-Being

What is Mindfulness? 

Are you supposed to clear your mind, or focus on one thing? Here’s the Mindful definition of Mindfulness.
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  • Mindful Staff
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Meditation Time

Question:

I was reading some of the different posts on meditation, particularly the post “Length of Meditation”. I personally meditate an hour in the morning, and an hour at night. Is this too long? Should I cut my time down to 30 or 20 minutes? Thank you Deepak, for your insight and wisdom that has totally changed my life.

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Helping a niece find self-love

Question:

I have a niece that I’ve raised for the past 10 years she’s now 20 and she doesn’t share her feelings with me which most teenage young women don’t, but I overheard her on the phone the other evening and it made me so sad to hear her begging a boy to allow her to come over to spend the night. It just makes me feel as if though she doesn’t have love for herself enough to know that she deserves someone whom will want her to spend time with them how do I help to guide her to loving herself so that she can receive the right kind of love from others?

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How the Power of One Could Change Everything

By Deepak Chopra, MD

Modern machines are assembled from separate moving parts, a fact that seems so obvious that we usually don’t notice its vast influence over us. But the image of a machine extends to the human body, which is an assemblage of trillions of separate cells, and ultimately to the universe, which is considered an assemblage of atoms and molecules beyond numbering.

So ingrained is the machine metaphor that it has taken centuries to realize that it has a fatal flaw. The human body and the universe operate as a single wholeness that cannot be explained mechanically or even logically. The general public has a vague acquaintance that quantum physics changed how science views space, time, matter, and energy. What escapes general notice, however, is the revolution that followed the quantum revolution.

Since roughly World War II, the following activities of the universe have sent science scrambling to find a rational explanation:

  • Cause and effect breaks down at the quantum level, and along with it so does time. There is a phenomenon known as reverse causation whereby a future event affects a previous one.
  • Two elementary particles can be identically matched so that when one changes its properties, its twin responds simultaneously, no matter how far away it might be. Through a principle known as quantum entanglement, two particles separated by billions of light years can act without physical communication, thus defying the speed of light and ultimately demolishing the concept of space.
  • The infant universe was so finely calibrated that a change in any one of a dozen constants by as little as one part in a billion would have prevented our universe from emerging as it exists today. The infant universe would either have collapsed upon itself or flown apart so fast that atoms and molecules would never have formed.
  • Every solid object in the universe has a separate existence at the quantum level as merely a ripple or wave in the quantum field, thus demolishing the notion that there is a small building block in nature that is the irreducible “thing” from which the cosmos is constructed.

One could go on, but the upshot of these discoveries is that mathematically speaking, as well as in real-time experiences, the notion of the universe as a machine with tiny moving parts governed by space, time, and everyday logic is totally false. Noted physicists, including the late Stephen Hawking, declare that there is no longer a guarantee that the advanced theories of modern physics actually match reality. (You can get a sense of the prevailing confusion in a recent New York Times article, “Big Brain Theory: Have Cosmologists Lost Theirs?”)

If the universe isn’t a giant machine, there’s every reason to drop the whole analogy of the machine, but what to put in its place? The answer advanced by more and more scientists is “wholeness.” Since space, time, matter, energy, and everyday logic aren’t truly fundamental, it makes sense that whatever controls space, time, matter, and energy must be the universes overriding reality. Wholeness exerts a force, call it “the power of one,” that goes beyond physical forces. Or to put it another way, no combination of physical forces can be sued to explain how the whole maintains and organizes itself.

The power of one can be seen on a small scale as well as a cosmic scale. The fertilized ovum from which the human body develops is a self-organizing system, not a watery bag of chemicals enclosed in a membrane. With infinite precision this first cell begins to send out chemical and electrical signals almost from the instant it divides into two cells, and within weeks stem cells know how to become heart, liver, and brain cells using the same DNA. The concept of the self-organizing system now permeates biology, physics, chemistry, neuroscience, and more.

What science clings to, for complicated reasons that have little to do with the actual evidence, is an insistence that self-organization has to be physical. This insistence runs into glaring contradictions. For instance, if elementary particles can operate three ways—via cause-and-effect, reverse cause-and-effect, and no cause-and-effect—how do they make the choice between them?

Since it has been obvious to a number of cosmologists that the physical universe functions much more like a mind than like a machine, a trend has emerged to include consciousness as fundamental in creation. If consciousness has always been with us, it is the best candidate for explaining where the power of one comes from. The same would then hold true for how atoms, molecules, cells, tissues and organs self-organize into the human body. It has never been shown that the atoms and molecules somehow learned to think through a magical physical transformation. The best explanation is that the brain doesn’t think in the first place. Mind thinks, and on the physical plane it devises a brain to accommodate its thoughts.

Yet in the end a new conception of reality must pass the “So what?” test. Quantum mechanics is considered the most successful scientific theory of all time, but its effect on everyday life—or at least everyday thought—has been marginal. The power of one has a much better chance of passing the “So what?” test, however. By deposing the metaphor of the body as a machine, the power of one allows us to see several vital things.

  • Since the power of one controls both creation and destruction, it transcends death. There is a good likelihood that death is no longer even a viable concept. Instead, eternal consciousness should be considered our foundation.
  • The individual self with its ego-driven demands is supported by the false notion that every person is a separate entity, isolated and alone. In fact, we are all an activity of the universe, requiring the power of one to exist in a physical body.
  • We are attached to our individual thoughts, but this too is an illusion. There is every reason to believe that cosmic mind is the only mind. Therefore, what we think is only an outcropping in the activity of this cosmic mind.

It is obvious at first glance that human beings are intelligent, creative, and capable of the fastest evolution of any species on earth. This alone testifies to the validity of the power of one. But we can look even deeper. People have reported experiences of meaningful coincidences or synchronicity for a very long time. The key word is “meaningful,” because meaningless coincidences can be explained as random events.

However, a system cannot be meaningless and meaningful at the same time. Synchronicity is a valuable clue. It points toward wholeness as having a meaning to everything it does.

This possibility, that everything truly does happen for a reason, would be a game changer as far as how we live our lives. We’ll explore this possibility and what it would mean for the average person in the next post.

(To be cont.)

Deepak Chopra MD, FACP, founder of The Chopra Foundation and co-founder of The Chopra Center for Wellbeing, is a world-renowned pioneer in integrative medicine and personal transformation, and is Board Certified in Internal Medicine, Endocrinology and Metabolism.  He is a Fellow of the American College of Physicians and a member of the American Association of Clinical Endocrinologists. Chopra is the author of more than 85 books translated into over 43 languages, including numerous New York Times bestsellers. His latest books are The Healing Self co-authored with Rudy Tanzi, Ph.D. and Quantum Healing (Revised and Updated): Exploring the Frontiers of Mind/Body Medicine.  www.deepakchopra.com

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Feeling Lonely? Embrace Compassion

As part of the “Real Love with Sharon Salzberg” event hosted by Women of Wisdom and Mindful, meditation teacher and author Sharon Salzberg discussed the true meaning of love for ourselves, others and life. The following is an excerpt of her talk.

Real Love with Sharon Salzberg

  • 4:39

As the world has evolved, whether it’s in a personal way or it’s in a global way, we have tremendous difficulty with people. Now I did a group in Barre, Massachusetts where the Insight Meditation Society is that I co-founded in 1976. And this guy in that group said to me, “You know my whole life I’ve thought that of course we like everybody, but loving somebody—that’s like an extremely unusual, rare, rare state.” And he said to me, “You’re reversing it. You’re saying we can love everybody, and maybe not like maybe anybody.”

And I thought about it and I said, “You’re right, I am reversing it.” Because of the way I’m using the word love, which is that deep acknowledgement of connection, that our lives are connected — Which has nothing to do with wanting to invite someone to dinner, or seeing them succeed, or giving them money, or saying yes or anything like that. It’s the heart’s knowing that we are part of this great picture of life, and that everybody actually wants to be happy.

Love is that deep acknowledgement of connection…which has nothing to do with wanting to invite someone to dinner, or seeing them succeed, or giving them money.

We all want a sense of belonging. We want a sense of feeling at home, somewhere in this body, in the mind, of one another on this planet somewhere. And it’s because of the force of ignorance or confusion that we make so many mistakes. Look at what we are taught about where the greatest happiness has to be found: endless consumption or acquisition.

Re-Thinking What We Are Taught About Happiness

One of my favorite phrases to examine these days is, “it’s a dog eat dog world.” Many of us have that kind of conditioning—don’t take care of anybody because they can’t take care of you. And it doesn’t matter who you have to hurt or step on to get ahead, you know you’ll only be safe, you’ll only be happy when you’re on top, and don’t worry about anybody else.

I once semi-ruined this young woman’s life when I was teaching a six-day workshop, and the first night I was talking about that phrase.  And this woman came up to the microphone and she said, “What a horrible phrase. I never knew that was the phrase. I always thought the phrase was, It’s a doggy-dog world.” Like puppies in meadows, jumping up and down.

So the six days went by, and it was the closing circle and she came up to the mic again and she said, “I’ve decided, I’m not going to live in a dog eat dog world. I’m going to live in a doggy-dog world.”

We can see for ourselves what’s true by paying attention. Learning how to pay attention differently, more accurately, less laden with all that conditioning overtaking our perception.

So look at what we are taught about where happiness is, where strength is, how alone we are. But what’s true? This actually is one of the greatest blessings of mindfulness, is that we can see for ourselves what’s true by paying attention. Learning how to pay attention differently, more accurately, less laden with all that conditioning overtaking our perception. And we see for ourselves that maybe endless vengefulness is not that happy-making, maybe compassion is not that stupid. And we can see very directly for ourselves, there is a kind of compassion we can have for those who are caught in a dog-eat-dog world.

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Sanya Pirani and the Roots of Optimism

How can one maintain a sense of optimism in the face of tragedy? Sanya Pirani shares her thoughts and actions. My Roots of Optimism By Sanya Pirani     Valentine’s Day Feb 14th, 2018 they were 17 people killed by a gunman at High School in Parkland, Florida. That night tears were rolling down my eyes, and many eyes I know were extremely num. Now the question is, how do we find optimism in such tragedy? A few days later, a student Emma Gonzalez spoke at a gun-control rally in Fort Lauderdale and turned her sorrow into a galvanizing cry for change and force policymakers to revisit gun control laws. That is what I call turning tragedy into optimism. All because someone decided to view tragedy with a lance of positivity. Pessimism, Realism, and Optimism are not just textbook ideologies; they are the fuel of life. We should use them for our life’s engine and ultimately reflect and impact our local and global communities’ success. Here’s why I believe if optimism is hardwired in our lives it will automatically bring powerful change in our world.   Optimism and Service to Others I grew up with a concept of service. My first gift from my parents was a jar which I empty every month to help others in need. As a young child, I remember three rules of optimism in our family: The first lesson was from Helen Keller “Optimism compels the world forward, and pessimism retards it.” The second lesson was, Forgive and forget the bad things in your life, remember being optimistic and hopeful in each situation of your life is a choice. The third lesson was, the only person you have control over is you. I fixed those lessons in my daily life. I connected dots of my…

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Removing the Masks

We all wear masks from time to time. How to Remove the Masks by Isha Judd      Everything we judge in others is an aspect of ourselves. When we learn to become aware of our automatic responses to the thing’s others, so we can go within and use the feelings that are triggered to heal ourselves. By doing this, we transform ourselves and the world around us. We constantly see and criticize how false people are, the masks they adopt, how they compromise, and the level of mediocrity that surrounds us. We see this on the outside, in the news headlines, on social networks, on TV, in novels, but can we see it in ourselves? We swear that we are not like that, but I invite you to open up to the possibility that maybe some of this belongs to you too. Not to judge yourself, but to eradicate what is internally sustaining (albeit subtly and surreptitiously), the existence of these aspects. Everything that annoys us externally is an aspect of us, and if we can recognize it, love it and heal it, it will no longer remain hidden within, capable of generating pain and causing suffering.   When we change, the world around us changes. When one heals those places of suffering, and the lack of love within, the vibration of love rises in everything.   We all deserve to experience this. How can I make this change? If I do not like something on the outside, first I need to ask myself: where is that within me? How can I change that in me? Moreover, then I must remain willing to make that change so that it can begin to happen. Here is an example: “They deceive me, they lie to me, they disappoint me, and they abandon me…

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