Category Archives: Mindfulness

Summer flowers get all the glory when the sun is bright and blasting down upon the earth, but it’s the quiet backdrop of greenery, such as that afforded by this coral bark maple tree, which creates the real tranquility and calm of the sunny season. Conjuring mottled areas of shade and dappled sunlight, this maple stands at one end of the house, softening its corner with its light green leaves and red-hued bark. 

When I pass this tree, I always pause beneath its canopy for a moment, stilling the day and deliberately being present. A stand of lady ferns nods gracefully under its boughs, next to a clump of maidenhair ferns. It is a shaded nook of peace, and a reminder to be mindful no matter what mad rush swirls around us at any given time. 

Those moments are vital as we careen all too quickly toward the final month of summer. The days are moving swiftly now, carrying the momentum of sun and fun that once felt so happily endless at the start of the season. Summer ripens in front of us, but we don’t seem to pause enough to notice it happening. By the time we see that the blush is off the rose, it’s practically fall.

There are roses to be found then too, and sometimes they are richer than anything which came up in June. The way to delight is to be open and welcoming and ready to accept whatever beauty might surprise us. 

Underneath the leaves of the maple, I take in the summer day at hand.

There was once a time when I couldn’t imagine meditating, much less meditating with a friend by my side, but the world has changed in the past few years, and so it was that Kira and I found ourselves in an afternoon meditation when she was visiting last weekend. Amid the catching up and relaxing, we took a window of ten minutes to do a joint meditation, and it was a nice change-up from the solitary meditation I typically do. 

Sitting down on the attic floor, we slowed our breathing, and let the thoughts cross our minds, acknowledging then releasing them. With eyes closed, we continued our slow and deep breathing, pausing the day and making a memory. Being wholly present in the moment sometimes embeds itself in the mind better than writing about it can. 

Sharing it with a dear friend brought a new perspective, and a more mindful experience. It made me see the practice from an outsider’s view, and Kira’s questions lent new introspection. It also re-engaged my focus, shaking up what had become a repetitive practice with a jolt of joy. 

When Chris visited last week, I showed him how to do some ocean breathing, and rather than listening and paying attention, he chose to take a video of me mid-breath. Where once I would have minded, I chose instead to laugh it off, as my repeated encouragement for him to try daily meditation has thus far been left with less than a shrug. Andy mentioned that meditation is a personal thing, and it’s true that what works for one person may not work for another. And when you have a mind as distracted, unfocused, and racing as most of us do these days, well, no form of meditation may work, especially when the practitioner wants instant change and immediate gratification. My experience with meditation is that the biggest key to successfully implementing it as a part of your life is to be consistent, be organized, and be absolutely dedicated to it, even if you don’t notice a change right away. Not everyone can do that, and I’m not an expert on how to reach people. 

To his credit, after a lengthy night swim and some quiet talk, he gave it a shot for a few minutes, and he said it seemed to work better than previous attempts because he was already in a calm space. Here’s hoping he can work it into his daily life, as the ones who seem to likely benefit the most from meditation often find it hardest to do. That’s a tricky conundrum comprising a difficult life. 

The day dimmed with the arrival of the storms. Light drained from the sky and our home, as I lowered myself into the lotus position and assumed the first slow breaths of my daily meditation. The darkness at such an early hour recalled winter, and as the light went away so too did the vibrant colors of high spring. 

It was a moment that would have carried some sense of sadness to it were my meditation not at hand. The years of practice helped too, developing a baseline of calm that I never thought possible in my twenties or thirties. When the storm arrives, I am ready. 

Closing my eyes, I can only hear the menace that swirls outside – heavy drops of rain beating down on street and skylight, gusts of wind tearing at the trees and windows, and, somewhere in the distance, the dull wailing of a siren. Narrowing my own windpipe and assuming the slow and primal ocean breath, my inhalation and exhalation matches the quiet roar of the storm outside. It allows for a soft and gentle focus, letting the worrisome thoughts that typically occupy the mind float quietly away. 

In my hands, a small pillar of rose quartz centers the experience – a talisman to occupy the need to hold onto something. It gives me the mental freedom to let go of other things. It’s possible that any object would do – so much of what we believe is simply, well, what we choose to believe. And if that belief comes from a piece of rose quartz, or carnelian, or some smooth unidentified pebble found on a beach, does it really matter? If it helps the practice, if it clears the mind by offering some solace or distraction, it holds meditative value. 

Breathing deeply and going through my own intentions, I settle into the space that is the point of meditation – that blank and bright and clear plane where worries and bothersome thoughts are held at bay through a focused lack of focus. Here, where the breath is the only thing that matters, there is a calm and tranquility that is revealed. It’s something that has been here all along, and I choose to believe that it’s something everyone can access if they learn to quell the conditioned mad rush of what it seemingly takes to survive in today’s world. That may be different for everyone, and I can only speak for what has worked for me. 

After twenty minutes, my mind is at peace. It’s a sensation that doesn’t remain for long, at least not in that pure and empty expanse where all the things that worried and upset me dissipated in the realm of some other focus and presence. A little bit of that calm, however, lingers, and every day I meditate the sensation gets drawn out further. I find myself able to access it at stressful moments by slipping into the deep ocean breath. It is just enough to take the edge off those times that might otherwise threaten to overwhelm. 

The sounds of the storm return to my consciousness. There will always be such storms, just as there will be days of sun and warmth and calm. Here, in the room of meditation, I find a peace and serenity that can be accessed whatever the day might bring. 

Holy fuck this work week was a doozy, with the shift of Mercury into retrograde throwing insult on top of injury, but we made it through the wilderness. One of the daily rituals that has proven to be the saving grace at such difficult times is meditation. For twenty minutes a day, I can slip into a state of calm and peace, even when it doesn’t always start out that way. Through deep breathing, focused intentions, and the full twenty minutes, by the end of a meditation session my heartbeat has slowed, my worries and tensions have eased, and all the silly little problems that seemed to insurmountable have melted into their proper place of unimportance. 

The other day, I began by ruminating on a litany of work stresses and annoyances. They crossed the mind, prickled with their bothersome nature, flitted about for a bit, then dissipated. Simply acknowledging such things instantly puts them into perspective – I don’t know why, it just does. Allowing those thoughts to enter and then pass, I moved deeper into the meditation, focusing on my intentions, breathing slowly in and even more slowly out. When I found random and worrisome thoughts returning, I started counting the breaths – the simplicity of a numerical focus for each breath re-centered the experience, and soon enough that clear, bright plane that comes with a good meditation was coming into existence. At those moments I feel a lightness, an uncluttered expanse of clarity that counteracts the frenzied chaos and dense concerns of life today. 

More wisdom from Dr. Elaine N. Aron’s ‘The Highly Sensitive Person’ comes in her description of how some of us acknowledge the darker parts of our personality, and how studying and understanding these traits is more helpful than whitewashing or wishing them away. Putting on a happy face has never worked well for me, so this makes a great deal of sense. For those who tend to dwell on the rosy side of life without humbly admitting to their own failings and faults, this is a lesson that usually gets missed. 

“In getting to know our shadow, the idea is that it is better to acknowledge our unpleasant or unethical aspects and keep an eye on them rather than to throw them out the front door “for good,” only to have them slip in the back when we’re not looking. Usually the people who are the most dangerous and in danger, morally speaking, are those who are certain they would never do anything wrong, who are totally self-righteous and have no idea that they have a shadow or what it is like.” ~ Dr. Elaine N. Aron, ‘The Highly Sensitive Person’

While the idea of being considered a ‘highly sensitive person’ irks me to no end, the book describing such a person resonated strongly with me, and I’m not averse to acknowledging many of the traits of an ‘HSP’. Dr. Elaine N. Aron wrote about HSPs in ‘The Highly Sensitive Person: How to Thrive When the World Overwhelms You’ and it’s an interesting read for anyone who has felt socially anxious or inhibited. It explained quite a bit of confusing episodes in my childhood and past, while illuminating ways to combat such issues in the present. Dr. Aron also makes a compelling argument for the importance of such HSPs in the world, especially today. When all seems to be falling apart around us, this may be a good time to consider the quieter and more introspective ways some of us navigate through life. 

“I like the way that anthropologists speak of ritual leadership and ritual space. Ritual leaders create for others those experiences which can only take place within a ritual, sacred, or transitional space, set aside from the mundane world. Experiences in this sort of space are transformative and give meaning. Without them life becomes drab and empty. The ritual leader marks off and protects the space, prepares others to enter it, guides them while there, and helps them return to society with the right meaning from the experience. Traditionally, these were often initiation experiences marking life’s great transition – into adulthood, marriage, parenthood, elderhood, and death. Others were meant to heal, to bring a vision or revelation that gave direction, or to move one into closer harmony with the divine. 

Today sacred spaces are quickly made mundane. They require great privacy and care if they are to survive. They are as likely to be created in the offices of certain psychotherapists as in churches, as likely to occur in a gathering of men or women dissatisfied with their religion as in a community practicing its traditions, as likely to be signaled by a slight change in topic or tone in a conversation as by the donning of shamanic costume and the outline of a ceremonial circle. The boundaries of sacred space today are always shifting, symbolic, and rarely visible.” ~ Dr. Elaine N. Aron, ‘The Highly Sensitive Person’

With Mercury about to enter retrograde motion, work threatening to overwhelm, and family and fiends keeping me on my toes, this week, like many recent weeks, has been about staying afloat and getting through the damn days. On a recent rainy morning, the sky all dim and overcast, the struggle of merely getting out of bed was more than real, and rather than fight it, I immediately went into what not constitutes my stress-reaction ~ a slow mode of Ujjayi breathing.

Narrowing the wind-pipe, I slowly inhaled, the distant sounds of the ocean replicated as Andy stirred sightly beside me. Pausing for the slightest bit at the crest, I then slowly exhaled, taking about twice as long as the inhale – about seven seconds in and fourteen seconds out. Beginning the day in this manner, and continuing this style of breathing as I prepared for the office, would set the tone and see me through whatever the world had in store. It’s a benefit of consistent meditation to be able to slide into such a mode whenever a bit of calm is needed, and I was suddenly grateful for the practice. 

“We humans have lost the wisdom of genuinely resting and relaxing. We worry too much. We don’t allow our bodies to heal, and we don’t allow our minds and hearts to heal.” ~ Thich Nhat Hanh

It was during my third breaking point on Monday alone when I realized there would be no end to the breaking points. The idea of getting through one more obstacle in the hope that it would be the last one – I suddenly saw it as the folly it was, and in that instant the lifting began. We go through so many things without letting others know, especially those of us who aren’t accustomed to asking for help or admitting failure. And for those whom the world views as gliding through life so easy and effortlessly – well, those may very well be the ones who are closest to drowning. 

Stress and worry are the constant companions of adulthood, but there are those who have found a way of dealing with them without letting them weigh down or overwhelm their daily existence. These are the wise ones who have embraced the importance of recharging their batteries, of making time for relaxation and rest. They are the ones who have found how to release regret and anger and annoyance – to acknowledge and then genuinely set them free. They have found ways of play, of laughing at the absurdity of life, and how we as humans just pile more nonsense and silliness on top of everything until it’s one big mess. They’re the ones who seem to have it all figured out. 

“It’s very important that we re-learn the art of resting and relaxing. Not only does it help prevent the onset of many illnesses that develop through chronic tension and worrying; it allows us to clear our minds, focus, and find creative solutions to problems.” ~ Thich Nhat Hanh

As we near the warmer months, and the coming of summer, the seasons will soon turn to those of fun and enjoyment – the traditional time of vacations and relaxation. Summer eases all, with its lazy, hazy days of heat and humidity, when the mere act of walking from one room to another seems to take a Herculean effort. Summer is funny and wonderful that way, and fraught with lessons I’m still trying to master. I can’t wait to keep trying. 

“We will be more successful in all our endeavors if we can let go of the habit of running all the time, and take little pauses to relax and re-center ourselves. And we’ll also have a lot more joy in living.” ~ Thich Nhat Hanh

For the past 75 days, I’ve been reading and doing my best to try one meditation practice per day, from Matthew Sockolov’s ‘Practicing Mindfulness’, and while I admit that I didn’t fully execute each and every one, I did the majority, and added them to my daily meditation. Unlike some things in life, where excess may lead to harm, the more one meditates, the better one gets. 

Sockolov offers practical and easy meditation practices, and this book is good for anyone new to meditation. While most are designed for ten to fifteen minutes of focused practice, I found that a big-ask for the beginner. When I started out, I was at two minutes a day – for over four decades I’d been trained to occupy every single minute of the day with action or thought. That doesn’t go away the instant you decide to start meditating. I took it a couple of minutes at a time for a couple of weeks before I gradually increased – maybe an extra minute after a few days, then two extra minutes – until I began to be comfortable with the stillness and the silence. 

Many of the meditations that Sockolov describes can be whittled down to a few minutes for those still not quite comfortable with a longer practice. I found these a decent supplement to my daily 20 minutes, and they offer a helpful entry point for anyone looking to start simply, and for those looking to bring the practice into everyday life. 

Arriving to the dinner destination earlier than our time of reservation, I drove past the restaurant and turned off  the main road as the car behind me impatiently passed. Down a road hidden from the main drag by an outcropping of rocks and a thickly-grown forest of pine, I found a little space for the car. After parking there, I crossed over to the stream you see in the photos. I stepped carefully down a small but steep bank where the top points of daylilies were just jutting through a blanket of brown leaves. Ahead of me, the water moved, and I heard a few tiny waterfalls lend their music to the quiet afternoon. 

It was still light out, which was still somewhat of a new sensation at that hour, and I paused beside this stream. For all my superficial trappings, and for all my perceived glamour, I am most at home and at ease in a scene like this, when I am completely alone in some natural space. It brings me back to boyhood, when I would traipse through the forests near our house for hours, back when a kid could do that and no one would worry whether he was still alive. 

On this day, I stood still , watching and listening to the water rushing by me. It was a moment of reverence and honor. Any wooded patch cut through by a stream often carries a sense of hushed solemnity to it. It was also, as brief and fleeting as it may have been, a moment of meditation, and I realized it then and there. Taking in a deep breath and letting it slowly out, I felt a gratitude for being in such a space. Within that singular moment, everything was as it should be, and I understood that I would take that feeling with me – that it would be a gift of the forest, in the way the forest has always given me peace. 

When I began my mindfulness journey, I started with Thich Nhat Hanh’s ‘The Miracle of Mindfulness’ and one of the first descriptions of the practice was found in the simple act of washing dishes. Granted, this was not a task in which I had any extensive practice or history, but over the past couple of years I’ve started washing the dishes I use when cooking. It’s all part of the process. ‘The Miracle of Mindfulness’ instructs on how to be present at each step, how to experience the sensation of  warm water and soap, the way the dishes feel, the way the sponge runs across their surface, the way the skin gradually wrinkles and softens. 

One of the main lessons of life is in how to fill the space of a day. Whether we realize it or not (and for many, many years I had no idea how powerful the pull to occupy one’s time could be – so intent was I in merely finding and then wasting free moments) much of a person’s daily goal is to simply fill our day with something of service. For many, myself most definitely included, that is service to self – but I’m not here to judge or condemn one sort of service in comparison to another. Comparison is still the thief of joy. 

Instead, I have begun to understand the human need to fill the mind, and often the body, with tasks and duties and things that merely take up space. Before I realized that such space might be better served in meditating or being mindful, I filled it with the usual stuff of fantasy and dreams, and all the daily bothers that comprise adulthood – worry and doubt and fear. As the decades went by, those stresses and worries became the normal part of a day, always there in the mind, always creeping into moments of joy and release. That meant I had to learn how to push the worry and concerns and stresses to the side, and the best way to make this happen is through mindfulness. Inhabiting the moment and the present space as fully and encompassing as possible. 

Which brings us back to the kitchen sink, where last we left off feeling the wrinkled skin of our fingers against the wet dishes, now piled on a towel and waiting to be dried. In that act, a fresh towel, slightly tattered but all the more soft from it, warms and dries the hands, then the round smooth curve of each plate, then the tricky interior of a coffee mug handle. Each piece is laid gently back in its place, as the breath steadies and slows, and the worries and thoughts that would otherwise occupy the mind drift away, replaced by the appreciation and realization of everything at hand. That clutter of the mind – the hoard of ill-thoughts and worrisome ideas – suddenly feels diminished.

It’s not a permanent fix, and soon those concerns come creeping back. Some of them will be genuine ones in need of addressing – a scheduled meeting, a load of laundry, a phone cal to one’s parents – and some will seem suddenly unnecessary. Mindfulness helps to sort them out.