Knowing When It's Time to Move on... November 23, 2018 17:46Sometimes, when you let go of something, you make room for something even better to come into your life. Giving yourself time to start small and practice a new skill set, paying attention to clues along the way as you continue to practice, and honoring clear patterns and synchronicities can help you determine the right course of action in whatever you do.
Procrastination and Meditation: A Call to Action March 02, 2018 11:46
It's been a challenging week at school; it always is when major essays are due. Even though I remind my students to come to their tutoring sessions prepared with completed drafts well in advance of the due date, and they nod their heads in understanding, and they assure me that they will arrive to their sessions prepared; alas, they rarely do.
Instead, they wander into my office with their computers open, wondering what their thesis statements are, or they've written several pages without citing a single source, or worse, without having read any of their sources yet. When their essays are due within hours, or the next day, but their drafts are train wrecks that cannot possibly be salvaged in a twenty-minute session, it creates tension and pressure, both for me and my students. This is the unfortunate end result of procrastination.
Procrastination is an insidious, time-wasting diversion. Partly rooted in motivation, or a lack of motivation, partly linked with priorities, or mismanaged ones, procrastination is an expression of laziness and attachment. We're all guilty of it. I put off scheduling doctor's appointments; my attic is filled with miscellany that I should have cleaned out, sorted through, or donated a long time ago; I still need to call the car dealership and arrange to drop off my vehicle for a necessary recall--something about the gas tank and the risk of explosion ( I received a notice months ago).
I get it! We prefer short-term pleasure to the hard work or inconvenience of reality. We are attached to the avoidant coping response of procrastination to dealing with the negative emotions associated with the task.
This is where a meditation practice comes in handy. The practice cultivates awareness of the present moment. This awareness allows us to recognize when we are averse, freaked out, or bored out of our minds about an impending task. Ultimately, this awareness can signal the need to inhibit our habit of procrastinating. If we are aware of our emotions, we can then exert control, stay focused, and take action.
I keep a small quarter mala in my desk drawer at school. There are 27 beads on a quarter mala, so it takes less time to chant a circuit of recitations in between student sessions. I happened upon a lovely mantra recited by Pema Khandro Rinpoche, and I chanted it between student sessions, not only for my benefit, but for theirs as well:
Sentient beings are numberless, I train in order to free them.
Delusions are inexhaustible, I train in order to transform them.
Reality is boundless, I train in order to realize it.
The awakened way is unsurpassable, I train in order to embody it.
This helped me remain focused and patient with my panicked students.
Mindfulness is a fundamental step and an important part of the solution. Action, however, is essential to avoiding the pitfalls of procrastination.
Several of my students recognized the benefits of coming to their sessions prepared after the fact, but they remained optimistic: "I have a government paper due in a couple of weeks--I'll bring my rough draft to our next session."
Yesterday, I finally went to a lab to have a routine screening that my doctor had ordered. I didn't have to wait long, and the lab tech had a great sense of humor. I left feeling good that I did something to benefit my health, and I'll call the car dealership as soon as I finish this blog so I don't have to worry about my car exploding on my way to work on Monday.
Beauty...Beads...Breath: Practical Alternatives to a Chanting Practice October 05, 2017 19:43
I have a friend who loves malas, and she's purchased several Middle Moon Malas and requested various custom designs; however, she's not big on chanting. She recently asked me if chanting mantras was required. She was concerned that she was misusing her malas by not incorporating a japa or chanting practice. My response--absolutely not, and I offered her the following simple alternatives.
* Setting an Intention
Setting an intention or offering a dedication at the start of a yoga class can add even more meaning and significance to the practice. Similarly, setting an intention before donning a mala can be a powerful part of a yoga or meditation practice. It can serve as a meaningful reminder throughout the day, and it can help bring your meditation or mindfulness practice from the cushion or mat into your daily life.
Let's say you set an intention to be more present, more focused on the here and now. Each time you catch a glimpse of the beads around your neck or resting on the corner of your mat, each time you feel the beads against your skin or feel the weight of the mala as it shifts and moves across your body, as you shift and move throughout your day, these all serve as reminders of your intention. Be here. Be present. Be aware of this moment.
My intention with Middle Moon Malas has always been to create designs that are both functional and beautiful. Many of my customers tell me that they frequently receive compliments on their unique designs. Each compliment, each inquiry can also be reminders--be present--be here--be in this moment. No chanting necessary.
*Working with Breath
Another alternative to chanting is to incorporate a breath practice. Variety is important and valuable to just about anything in life. Just as practicing the same physical poses over and over can lead to repetitive stress and injury, mindlessly chanting the same mantra can lead to boredom and lack of focus.
There are no benefits to simply repeating or chanting a mantra--sharp focus and clarity of mind are essential to any meditation practice. Sometimes it's good to shake things up and add something different to the practice.
While I do have a daily recitation practice, sometimes I'll sit with my mala and let the breath be my focus. My right hand thumb and second finger on the first bead next to the guru, I take a long, slow inhalation. At the peak of the inhale, my fingers slide to the second bead, and I release a long, slow exhalation. One inhale, one exhale at a time, shifting to the next bead during the pauses between breaths. Again, no mantra, no chanting required. The breath becomes the focal point--the beads become tactile and visual reminders to remain present. Each sustains the other--to remain present--to breathe--and to be.
As with any practice, it's important to do what resonates with you. If chanting works for you, great! If not, great! You have options and choices. The important point is to cultivate a meaningful practice that is beneficial to you and that works for you.
One, Two, Three: Counter Beads and the Purposes They Serve September 06, 2017 18:20
What are counter beads, and why do some malas have them? A standard mala contains 108 beads; however, some malas include counter beads as well. These beads aren’t randomly placed extras. A japa practice is similar to a road trip, and counter beads can play an important part along the path of this mindful, meditative journey.
One of the primary purposes of counter beads is they act as rest stops or pause points in a meditation practice. Just like the brief pause at the peak of an inhalation, and the suspension at the base of an exhalation, counter beads can act as natural pauses in the recitation practice. They give practitioners a moment to hold space and take stock of the quality of the practice in that moment. The point of a japa practice isn’t simply to barrel through 108 recitations of a mantra. It’s not a race, and there isn’t a trophy waiting for us at the end of the finish line. A mantra practice is about training the mind; it’s about aligning and elevating our energetic frequencies so that we can become our best selves, and experience a sense of connection and interconnection with others and our world. There needs to be a balance between effort and rest, so in our practice, when our inner world is calling, counter beads remind us, “Please hold.”
Another important purpose that counter beads offer is they act as mindfulness markers in the practice. Much like street signs or mile markers on a highway, counter beads remind us to stay present, focused, and alert in our practice. They encourage us to drive safely and to stay on course as we navigate the circuit of our mala. They help prevent our minds from wandering away from our intentions, and they prevent us from getting caught up in a tangle of mental chatter. Counters help to gauge both time and distance in our practice, and they can ease the restless monkey mind when it asks, repeatedly, “Are we there, yet?”
Finally, counter beads can add a little bling, shimmer, and character to the mala and to the meditative journey. Much like fuzzy dice, a bumper sticker, or fancy detailing on a car, jazzy counter beads add a little bit of extra sparkle to help bring balance to the design of a mala. As a designer, I like to add counter beads that are different sizes, shapes, colors, or textures to break up the pattern of the design. Sometimes, it’s just a single counter bead after the 54th bead, or midpoint. Some malas include counters after bead #27 and #81, marking the first quarter and the last quarter of the design. For other pieces, I incorporate three counters, dividing the mala into four equal segments. Counters can be aesthetically pleasing to the eye or to the touch, offering visual or tactile interest to a design, which, as an added bonus, can inspire a meditator to practice, or simply make the journey more personalized, pleasing, or fun.
Whether you prefer a mala that includes counter beads or not, a japa practice is a meaningful journey, and having a mala that motivates you to practice and that reflects your intentions will help you grow and enjoy the ride.
Finding Perspective in Your Practice: Dealing with Distractions August 01, 2017 14:33
What’s right in front of you matters. This moment matters. Navigating now seems simple in theory, but in practice…distractions can compete for your attention and hijack your intentions. They can dominate your view and force you to take unexpected detours and delays.
Last month, I took a personal retreat and spent a few days nestled in a small, circular cabin in the woods. My intention was to use this time to practice yoga, meditate, read, write, and simply enjoy being mindful and present.
On the first day of my retreat, I noticed a small spider that had created a web on the railing of the deck. Stretching to a cluster of branches in a nearby tree, this web was a perfect circle, and the spider sat in the center, patiently waiting for her lunch to arrive. She was beautiful. Her pale green body shimmered in the sun, and each leg curved like a tiny arch. I wanted to capture this moment, this now, by taking a photo.
Over the next three days, I attempted many times to snap a close-up photograph of this lovely, eight-legged architect. I had a small tourist camera—nothing fancy or expensive, but it had a decent zoom capacity. Unfortunately, it didn’t recognize the spider as the focal point of the shot, so it would zoom in on a nearby cluster of leaves or the trunk of a tree that was behind her instead. I struggled to capture the image that was right in front of me—the image that mattered most was elusive—the lens of my camera couldn’t recognize it as meaningful like my eyes (and mind) did.
I changed position, experimented with different angles, moved furniture around…no luck. In the meantime, I practiced yoga, meditated, read, wrote, hiked, and simply savored just being in each moment. Morning eased into evening. Sunlight shifted, moved, and disappeared through branches as the days progressed.
Meditation can be like this, too. Your intentions are good—you want to practice—you want to sit and focus on mantra recitations—but the phone rings, a siren sounds in the distance, a random memory or thought surfaces and will not let go. Distractions are a part of navigating now. Ignoring them, or growing impatient with them rarely helps.
Acknowledging them, however, is essential. It’s part of the practice. The phone is ringing…that’s an ambulance…this is a thought…that is a memory from the past. Taking a moment to breathe, briefly acknowledge what surfaces, and then offer a little time and space for these distractions to move, shift, and pass will help in navigating the detours.
Be gentle, and give yourself permission to continue your practice—to pick up where you left off—without berating or judging yourself for succumbing to yet another distraction. Be kind, mindful, and consistent with your practice. Eventually, the benefits will unfold and appear.
On the last afternoon of my retreat, I had returned from an hour-long hike in the woods. The sun was at just the right angle on the deck, creating enough shadow for me to zoom in and capture a close-up shot of the spider and her web. As an added, unexpected bonus, tiny orbs of dappled sunlight appeared to be caught, glistening and suspended in her web. Patience and consistency, these are the jewels of any practice.
The Benefits of Keeping a Spiritual Journal June 03, 2017 15:17
Over the years, I’ve kept various types of journals and logs. For the past three years, I’ve been keeping track of my japa practice in small, portable notebooks.
Though I’ve been pretty diligent about writing in these logs, I am horrible about taking the time to read over the entries (they’re more like lists, really) to reflect on what I’ve learned and how I’ve grown as a practitioner. Being in the present moment and recording the present moment is one thing—but taking the time to look over a year of present moments to note tendencies and patterns is a really daunting task. Honestly, I thought I might be bored out of my mind—many of my daily observations are really mundane and repetitious, but I did manage to find a few nuggets of wisdom among the pages.
*THE REPETITIOUS AND MUNDANE ARE EVIDENCE OF DEDICATION
8.12.16 “Chanted with the Olympics on mute.”
12.26.16 “Practiced yoga for over an hour to tango music in the living room.”
1.4.17 “Chanted before Yin—then watched Portlandia after class.”
Countless entries made reference to the practice—the yoga practice—the chanting practice—the meditation practice. Regardless of the day, the time, the location, or the circumstances, the practice was the hub, and the driving force of these entries. Practice requires commitment and dedication, and these entries, while repetitive, were solid proof of this resolve. Taking the time to reread them has bolstered my desire to continue all of these practices, including the writing practice.
*CELEBRATE JOYFUL MOMENTS (BIG AND SMALL)
10.1.16 “Jim and I attended a wedding (apprentice from the shop). The groomsmen had superhero action figures in their shirt pockets.”
10.15.16 “Took a photo of the full Hunter’s Moon as Hugo kept me company out in the yard.”
11.21.16 “Prajnaparamita arrived today. She’s beautiful.”
1.20.17 “Received a handmade card from a nun I’m sponsoring in India. Venerable Tsundue Palmo. She’s 12.”
There were several unexpected surprises hidden among the ordinary entries. Some of these nuggets of joy I had forgotten about; others, I remembered vividly. Reading these entries was a lot like looking over photos in an old album. The brief notations and descriptions were like faded photographs, but they were clear enough to trigger these pleasant memories so that I could enjoy them again.
* DISAPPOINTMENTS AND TRAGEDIES ARE OPPORTUNITIES FOR GROWTH
1.23.17 “This lifetime is like a flash of lightning. Be hard on your delusions, not on yourself.”
2.10.17 “Went to Mike’s funeral. Jim did such a fabulous job. He spoke at the service—honest, sincere, tearful, funny. So proud of him. What a sendoff!”
4.3.17 “Hugo was really struggling this morning. Jim and I took him to the vet in the back of my car. Elise met us there. We said goodbye as a family.”
Just as there were many moments of joy—this year also brought challenging moments as well. Sadness, anger, despair, grief, and doubt were opportunities to implement the practice in order to heal and grow. This is where all of those mundane moments really paid off. I needed the help of all of the practices in order to allow and be, to sit patiently with these intense emotions until the storm surges settled. Taking time to remember and acknowledge these moments gave me an opportunity to appreciate what I have endured, and to value each fleeting present moment even more.
*TRUST… RIGHT PEOPLE, RIGHT PLACES, RIGHT TIMES
6.25.16 “Love and compassion are the keys to happiness, not money, power, and things.” HH Dalai Lama Lecture at State Fairgrounds
8.27.16 “Attended Teaching—Had lunch with sangha—watermelon slices with Geshe Kunga and Ten Pa. Stayed for afternoon prayers—Rinpoche blessed Josie’s mala—Green Tara—Heart Sutra—Lovely.”
11.2.16 “The Cubs haven’t won a World Series in 108 years. There are 108 laces on a baseball. Just strung the 108th bead on a Kumbaba Jasper mala—sending much love and light out to the Cubs.”
Every cell in my body resonates to the frequency of the belief that the right people and events will come into your life when they’re supposed to, and they’ll leave when they’re supposed to. I’m all about right place, right time, and this year was no exception. Whether it was listening to The Dalai Lama deliver a live lecture in Indianapolis, chatting with dear friends, working with students, discovering the right book, documentary, YouTube tutorial, or movie at just the right time, the best lessons and teachers have arrived at the perfect time and in the best way. I know that as long as I continue to practice—to sit, to chant, to breathe, to write, to step onto the mat, to be present…I will continue to learn, grow, and blossom, and, with a little luck, benefit others along the way.
Hitting the Reset Button: Retreat and Recharge April 03, 2017 13:46
The only thing that matters is this breath. The only thing that matters is slicing this apple. The only thing that matters is this step. The only thing that matters is this blue heron taking flight over a pond.
I recently spent three days in a secluded cabin at the Tibetan Mongolian Buddhist Cultural Center in Bloomington, Indiana, for a personal retreat. I needed a little time to unplug (literally and metaphorically) from the world and to reconnect with myself and my practice.
I stayed in a circular, yurt-inspired cabin. It had a small kitchen, a domed skylight , walls painted a soothing sea foam green, plenty of floor space for yoga practice, and a deck with a view of the woods.
During my stay, I made serenity a priority. I practiced yoga every morning before breakfast and every evening before going to bed. I wandered in the woods and grounds of the Center in between stints of light rain showers. I circumambulated the Kalachakra Stupa while chanting. I ate meals mindfully. I meditated on the deck. I strung beads on a mala. I chatted briefly with gray squirrels, attendants at the nearby gift shop (The Happy Yak), Geshe Kunga on his way to the temple, and an aging, but friendly pug named Norbu.
For three days, I paid close attention to sounds that I’m not accustomed to hearing—wind chimes, fluttering prayer flags, rain on the roof, squirrels skittering on the deck. I took time to enjoy food—to savor every bite—sliced oranges in a bowl, raspberry cheesecake, toast with Marionberry jam, Greek yogurt with spiced butternut squash and apricots. I watched the sunrise between the trees and the stars from the skylight.
No obligations or interruptions, no striving or planning, this retreat was all about allowing and being. My headaches (and hot flashes) subsided; my stress levels decreased dramatically. By releasing the usual day-to-day distractions, it allowed me to connect more deeply to myself and the environment.
I look forward to visiting TMBCC again for future retreats. In the meantime, I can choose to find stillness and serenity in this moment, regardless of where I am. I can choose to make my meditation/chanting practice a priority every day, beginning each day with recitations,instead of postponing it to the end of the day when I am mentally and physically fatigued. I can choose to unplug from the frenetic busyness of my day-to-day life for just a few minutes in order to reboot and recharge energetically.
The only thing that matters is this breath. The only thing that matters is this traffic light. The only thing that matters is this student who will deliver her speech in an hour. The only thing that matters is this sip of lukewarm chai tea.
One Breath, One Bead at a Time. July 04, 2016 16:04
The Zombie Apocalypse is real. For 25 years, I taught high school English. For many of those years, I felt trapped in a perpetual cycle of planning lessons, creating tests and essay assignments, grading papers, and attempting to manage and meet the academic needs of students crammed in over-crowded classrooms. I often felt confined by the clock and by the ever-present and perpetually-increasing demands that a data-driven system thrives on—the almighty standardized test scores.
I felt stressed—all the time—and I spent very little time in the present moment. This constant striving, doing, rushing, pushing, and grasping for the future or ruminating and worrying about the past kept me from meeting the needs of my students and taking care of myself. It also kept me out of the present moment, and it prevented me from enjoying my life. My students never really knew who I was—and neither did I.
For a quarter of a century, I was caught up in a trance, and yoga and meditation gradually helped me break the spell and encouraged me to find balance and purpose in my life.
My first experience with yoga and meditation occurred when I was a freshman at Butler. A guest speaker came to our Physical Education/Health class. My fellow classmates and I were crammed into a small classroom/storage room, and many of us giggled our way through the guided meditation followed by a brief asana practice in the gym. This was not an ideal environment to explore the benefits of meditation and yoga, and it certainly didn’t leave a lasting or accurate impression on me.
I revisited meditation when I was pregnant with my daughter in 1994, and in 2000, started regularly attending a yoga class at a local gym. Progress was glacially slow—but gradually, very gradually, I started to find a respite from the 10,000 distractions and thoughts that blocked my path, and I started to connect and reconnect with myself.
Stilling the constant mental chatter in meditation was a big challenge in the beginning—and still can be at times, even now. But with consistent practice, and, ideally, after an hour of asana practice, it’s much easier to climb inside the present moment. Memories, thoughts, and feelings still rise to the surface, but it’s easier now to briefly acknowledge them, allow them to drift away in order to make room for the spaces between thoughts.
Yoga, too, has helped. It has helped me focus on my breathing—and to bring my awareness out of the mind and into the body—even for just a little while. Yoga also allows me to sit more comfortably when I’m meditating—and to sit for longer periods of time.
In recent years, I have added a mantra practice with malas to enhance my meditation and yoga practice. Using a mala gives me a tactile anchor that keeps me rooted and grounded in the here and now. Each bead becomes a fresh focal point, a new beginning, ushering in a new moment. Each inhalation, each exhalation, each repetition of the mantra welcomes now, and now, and now.
Ultimately, my yoga and meditation practice has saved my life—it has helped me find balance and perspective, and it has prevented me from falling off the precipice of perpetual busyness and disappearing into the abyss of the living dead.
I’ve since retired from teaching full-time. I still tutor part-time, and working with students one-on-one allows me to give them my undivided attention—to be fully present. I also teach and practice yoga, and along with running a small business, I still remain very busy, but I am no longer a slave to busyness. I am living my life on my own terms, and I am living my life one moment at a time—one bead at a time.
Honoring Those Who Have Come before You June 01, 2016 08:00
My introduction to a meditation practice was not dramatic, by any means. My japa roots are humble ones; I fell into this practice by a combination of happenstance, intuition, and luck. I didn’t have a guru or a spiritual teacher to show me the way. My spiritual teachers were found mainly in books and Sounds True courses on cassette tapes (later CDs): Louise Hay, Alan Watts, Marianne Williamson, Eckhart Tolle, Clarissa Pinkola Estes, Don Miguel Ruiz, Caroline Myss, and Carl Jung. Each book, each lecture was like an individual bead on a sutra—one following the other—each one connected and interconnected—leading me to exactly where I was meant to go…and be.
I started to meditate when I was pregnant with my daughter, Elise. At the time, I was naïve enough to think that meditation would help me transcend the pain of childbirth. I never dreamed that it would become a lifelong habit that would help me navigate the joys and challenges of life, and that it would become an absolute necessity for the demands of parenthood.
In the winter of 1994, I made weekly trips to a small home in Broad Ripple that had been converted into a meditation center. I remember our shoes lined up in neat rows by the door, the faint smell of jasmine incense, sunlight streaming through partially opened blinds, and that purple maternity Barneyesque sweat suit that I wore (It was the only thing comfortable enough for me to sit and meditate in). I was full of hope and purpose, and I was eager to welcome a new life as well as a new practice into my own life.
I persisted, sitting every evening in front of a small votive candle on the floor of my daughter’s freshly-painted nursery. After she was born, sitting in meditation became more sporadic, but it still happened—and life also happened. However, I found new teachers to lead the way—poets, this time: Li-Young Lee, Jane Hirschfield, Gary Snyder, Dorianne Laux, Ted Kooser, Rita Dove, Charles Simic, Rumi, Dōgen…
I bought my first mala before I knew what it was for—or how to use it. I knew they were sacred, like the rosaries I had seen my mother and grandmother use, and I knew that they were connected to meditation and spiritual practices, but that was all. I was drawn to the black specks on the creamy white bodhi seeds—a Moon and Stars Mala. It called to me, and I answered. For a long time, I kept it in my home office; it shared space on a table with a small candle and a statue of Kwan Yin. I liked the feel of the seeds between my fingers—and sometimes I wore it to school.
Eventually, all of the pieces of the puzzle came together with the help of many more teachers. This time, real-live human beings were coming into my life to enhance my practice, and I was very grateful for their arrival. I was able to link my meditation, yoga, and mantra practices together, integrating body, mind, and spirit.
What started as naïve curiosity had blossomed and deepened into a sincere, heart-driven practice and a desire to share this practice with others. I love creating and designing custom malas for others, never forgetting how my own practice began, and honoring the teachers (literary and real-life) who helped me along the way. My meditation practice started before I gave birth to my daughter, but what I didn’t realize is that, all along, this practice was helping me awaken, helping me realize my potential, and helping me serve others in a meaningful way.
Hello 2016: Setting Intentions for the New Year January 01, 2016 06:52
It's that time of year again--January 1--the start of a new year. The potential and hope of 2016 is wide open and waiting. All we have to do is realize that potential. Right? In theory, yes, but in practice, things can grow a little murky and uncertain.
This year, I have committed to sitting in meditation every day--even if it's for just five minutes; my intention is to establish a seated meditation practice. Chanting in my car on the way to work--piece of cake. Moving meditation--whether while walking or while practicing a slow yoga vinyasa, no problem. At some point during the day, I usually sit in a chair or on the couch and complete a round of chanting with a mala, but it's not necessarily in the same place--and it isn't necessarily quiet. I may hear the sound of the TV drifting in from another room, or my husband or daughter will enter whatever room I'm in to ask me a question, or the bell will ring during a passing period at school, and my practice will be accompanied by the sounds of teenagers shuffling and chatting in the hall.
This year, things are going to be different. I even invested in a lovely zafu and zabuton set (thanks to Dharma Crafts) as an additional incentive and spent over an hour cleaning the living room which had been taken over by various boxes, bags, and books from my daughter's college dorm room.
It's January 1. I've cleared the space. I've made the time. I have the house to myself. I have a lovely place to sit and meditate. What could possibly go wrong? As I settle onto my meditation cushion and begin to connect with the rhythm of my breath, Maya, our four-pound Yorkie, and Hugo, our 100-pound Bouvier, decide that now is a good time to chase each other around the house. Hugo is twelve-years old, so his hips are a little arthritic, and he's a bit clumsy now as he stomps around the house like Frankenstein's monster trying to keep up with two-year-old Maya.
This, in and of itself, isn't bad. I can deal with the occasional sounds of the trash can or chairs being bumped around in the kitchen. Even the fast-paced sounds of Maya running around like Speedy Gonzalez followed by Hugo's labored clomping are manageable. It's when they both stop running in the hallway--and it gets really quiet--I can't abide that. I know what's happening--Maya has rolled over, showing her belly--and Hugo is licking her belly, and her face, and her legs, until she's totally soaked in his big dog saliva--wet,sticky,and smelling weird--that I can't handle.
I open my eyes, sigh, and walk down the hall, where they are both staring at me like guilty toddlers. Hugo is drooling on the floor, and Maya is a soaking-wet pupsicle. I grab a towel from the bathroom closet, clean up the puddle in the hall, scoop Maya up in my arms, and walk back to my meditation cushion. Hugo lumbers into the living room and sits down next to me, resting his head on the corner of my zabuton. Maya is in my lap wrapped up in the towel. They both settle and become still.
It takes me a hot second to recover from this ridiculous interruption. After about a minute, my giggling subsides, my breathing settles, and I am able, at last, to meditate. It didn't happen like I had imagined, but it did happen, and I was able to share my experience with my two puppy children, and, honestly, they seemed pretty open to the experience. That's the way it goes with resolutions...or intentions...or anything else, for that matter. Unexpected glitches occur, and things don't usually go as planned, but with a little patience, perseverance, and creative adjusting, they do eventually happen. Only 364 days to go....wish me luck. Happy 2016 everyone!
Tradition and Meditation Practice October 18, 2015 12:37
Tradition has its place in society. It creates comfort and stability. It offers a solid connection to the past and honors those who have come before us. Tradition represents the deep roots in the tree of life that can literally and metaphorically ground us.
For thousands of years, malas have been made of traditional materials such as sandalwood, tulsi, and rudraksha seeds. These were the materials available to the sages, rishis, and meditators in ancient India and Tibet.
What about meditators today? Is it appropriate to chant and recite mantras with malas made of gemstones and crystals instead of the traditional materials of the past? Well, it depends.
As in any yoga practice, a meditator's practice begins with an intention. The intention is like an electrical current running through and energizing the practice, and the mala is like the light bulb. The intention may be specific or general--it may be personal or universal. Whatever the intention, it must resonate in an authentic way with the practitioner or meditator. Through sincerity and dedication, a mantra or meditation practice with a mala requires clarity and connection.
If traditional beads made of wood, yak bone, or seeds resonate with the meditator, adding an element of authenticity to the practice and strengthening the intention, then, by all means, using malas made of traditional materials would be appropriate.
However, meditators bring meaning and significance to the mala--not the other way around. Each bead is energized with the intention, the dedication, and the presence of the meditator . The meaning doesn't reside in the beads, themselves. The practice brings meaning to the beads, regardless if they are made of rudraksha seeds, rose quartz, acorns, or miniature marshmallows.
Finding a mala that resonates with the meditator is an important aspect of the practice. However, attaching too much significance to the tradition and history of the beads or the meaning behind the gemstones is just another way for the ego to creep in and disrupt the practice.
Is it OK to use a mala made of tulsi, wood, or yak bone beads? Yes--of course.
Is it OK to use a mala made with gemstones, crystals, metal, and glass? Yes-- of course.
Is it OK to use a mala made of miniature marshmallows and acorns? Yes--of course.
Any mala that resonates with the meditator, that aligns with the intentions of the meditator, and that motivates the meditator to continue the practice is appropriate.
The mala that you use in your practice should resonate with you and your intentions. There is no "right" or "wrong." It is YOUR practice--it is YOUR energetic offering. The mala is simply the vehicle for the light to shine, not the light itself. As with any energetic practice, it's important not to confuse the current with the bulb.
Seizing the Present Moment: One Bead at a Time July 08, 2015 09:07
Like clockwork, the first warm July days bring one of my favorite sounds—that spiraling whir of cicadas grinding away the summer in the trees. Their song is bittersweet for me, reminding me that the summer is passing quickly. Their jarring, cyclical songs function much like a natural mantra, reminding me to “be present…be present…be present” and to enjoy what’s left of the summer.
Repetition is soothing and comforting. It creates a familiar and recognizable pattern that can offer reassurance when stressed and bring a sense of order to chaos. Everything in the universe is made of vibration, and all sounds create movements of energy. Mantra is a Sanskrit word that means “sound tool.” A mantra can be a word, phrase, or affirmation that is repeated in the mind, whispered, chanted, or sung in order to set an intention or aid in concentration during meditation practice. The mantras we use represent the qualities or traits that we wish to embody or to permeate our consciousness. When used in conjunction with a mala, the practice becomes even more visceral, and each bead is infused with the essence of the mantra.
The most effective mantras are the ones that are simple, significant, easy to remember, and phrased in the positive. In order for mantras to make a beneficial difference in our lives, they must be repeated often….and believed.
Example Sanskrit Mantras
Om—Primordial sound of creation. Brings us into harmony with the universe
Santośa (pronounced san-tōsha)—Contentment
Om Namah Shivaya—Honors Shiva, the god of transformation
Om Gum Ganapatayai Namaha—I honor Ganesha, the remover of obstacles. I ask for blessings and protection.
So-Hum or Ham—Sah—“I am that” or “That I am.”
El Shaddai—Hebrew name for God
Om mani padme hum—invokes blessings of Chenrezig, the embodiment of compassion in Tibetan Buddhist tradition.
Modern Examples—or Create Your Own Mantra
Today, I choose joy.
I am strong, I am confident, I am healthy, and I am well.
I love myself. I respect myself. I am worthy.
The universe is my source and will provide.
I send you joy. I send you peace. I send you health. I send you love.
In addition to calming the mind and silencing the incessant mental chatter of that nagging inner critic, reciting, chanting, singing, or simply thinking mantras can have other positive effects on the body:
*stimulates the relaxation response
*lowers heart rate and blood pressure
*stimulates immune function
*increases physical vitality and energy
*alleviates depression by decreasing stress hormones in body
*promotes breath control
*helps synchronize the left and right hemispheres of the brain
*oxygenates the brain through increased blood flow
*calms brainwave activity
*stimulates melatonin production, which can improve sleep quality
Hearing the cicadas’ collective song of celebration and endurance today inspired me to take my meditation practice outside. I sat under a white oak tree, mala in hand, and chanted along with the cicadas: “be present…be present… be present…enjoy this moment…this moment…this…moment…of…summer.”
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