Day Eleven {Meditation Challenge}: Training the Puppy

If the wind just brought you by today, we've been enjoying fourteen days of meditation practice together.  I hope you'll join us!  

Today on my pillow, I felt a little distracted.  Between the blue-jays, my daughter's music, the neighbor's dog, and my own mind, my inner world felt a little like the inside of a circus tent.  More than once, I felt myself becoming frustrated.  Then, the wind would blow and the touch of that breeze on my cheeks would remind me to focus on my breath and hold myself in compassion.

Training the mind is a bit like training a puppy.  The nature of the puppy is to explore and get into mischief.  We can't deny the puppy's nature -- and getting mad at it certainly doesn't help the puppy learn.  All we can do is practice with the puppy, be gentle with the puppy, and when the puppy wanders, we just bring it back.  We have to hold the puppy in compassion.

There are two methods of working with puppy-mind that I've found helpful.  The first is counting with my breath.  Breathe normally and feel your breath in your nostrils.  Inhale, exhale, count "one."  Inhale, exhale, count "two."  Keep counting through ten and then start over at one.  I've found that my mind can wander WHILE I'm counting.  On plenty of occasions, I've found myself at "twenty-one, twenty-two..." before I realize that my mind is wandering!  If this happens to you, just smile at the puppy and bring it back to sitting.

The second puppy-mind practice I like is naming my thoughts.  I'll either give them general labels like "planning," "worrying," "relationships," -- or more specific labels like, "lesson plans," "piano practice," "menu-planning," etc.  While both methods help focus the mind, the second method has a wonderful by-product.  In time, you'll begin to know yourself very well and the work you need to do will become clear.

There is no one "right way" to meditate.  Just the intention of quieting the mind will help bring more mindful awareness into your day.  In time, the puppy learns to sit.  The best we can do is to honor its nature and hold the puppy in compassion. 

Day Five {Meditation Challenge}: Being Present

For today's inspiration, I'm sharing the twelve minute dharma talk that I listened to this morning.  It's about being present -- being attentive and mindful to what's happening in the present moment.   Gil Fronsdal is a leading American Buddhist teacher; however, you certainly don't have to be Buddhist to enjoy this talk!

Being Present from Insight Meditation Center on Vimeo.

Gil has practiced Zen and Vipassana since 1975 and has a Ph.D. in Buddhist Studies from Stanford. He has trained in both the Japanese Soto Zen tradition and the Insight Meditation lineage of Theravada Buddhism of Southeast Asia. Gil was trained as a Vipassana teacher by Jack Kornfield and is part of the Vipassana teachers' collective at Spirit Rock Meditation Center. He was ordained as a Soto Zen priest at the San Francisco Zen Center in 1982, and in 1995 he received Dharma Transmission from Mel Weitsman, the abbot of the Berkeley Zen Center. He has been the primary teacher for the Insight Meditation Center in Redwood City, California since 1990. He is a husband and father of two boys.

Day Four {Meditation Challenge}: Devotion, Monkey-Mind, & Cooked Spaghetti

I woke up this morning thinking about what it means to be devoted.  My morning was pretty chaotic yesterday and I missed my time of the zafu.  Then we rushed out of the house for the day and didn't get home until after dinner.  By the time I got my little one bathed and in bed, I was feeling more like sleeping than sitting.  But the house was so quiet and the smell of sage in my kitchen was drawing me into myself.  So into the classroom I went, sage and all, to sit. This isn't my usual meditation spot, but last night it felt like my own private zendo.  

The dictionary definition of devotion is: "profound dedication; consecration."  The etymology of the word is more revealing... (from the Latin) "de" means "all the way down" or "completely," (see de-) and "vovere" meaning "to vow" (see vow). So, we might say that being "devoted" to our practice means that we've made a promise from the bottom of our heart to sit each day.  It means that we are dedicated and motivated to waking up, to seeing our lives with more clarity, and to bringing peace into the world be creating peace within ourselves.  What does "devotion" mean to you?  Consider journal-writing about this question as a contemplative practice.

If you fell off of the pillow yesterday, today is the day to get back on.  If you haven't signed up for the challenge, there is no time like right now!  If you are still feeling uneasy about a busy mind, check out this article at Intent.com, Quiet Please! Taming Monkey Mind in Meditation. 

For the kiddos today, check out this exercise,Cooked Spaghetti, from Donna over at Yoga In My School.  Be sure find them on Facebook for more great tips on practicing with your kids. 

 

Please don't hesitate to ask a question or share your experience, mamas.  I'd love to hear from you!!  Much love & light.

Kids Meditation: Creative Intentions

Amelie & the dolly of loving-kindness

I've had a slew of emails and comments lately from mamas who would like turn their kids onto a meditation practice.  Something I've discovered is that keeping it fun, short and on their level is absolutley essential.  It also helps if you bring a little creativity to the zafu. 

Try this exercise with your kids to nurture their creativity while setting an intention for the day.  Ask your child to sit with his or eyes closed and take a few normal breaths.  Encourage him to listen for all of the sounds he can hear and notice all of the things he feels.  Keep in mind that kids can usually sit for as many minutes as they are old -- but don't be too rigid about this.  Then invite him to look within for a totem to "bring back" and keep with him throughout the day.  Some of our favorites have been the love-bugs of compassion and the dolly of loving-kindness.

Younger children might enjoy creating a story with his or her totem and acting it out using natural toys and play-silks.  This totem is a useful tool for reminding us to act mindfully. 

If you are participating in our 14 Day Meditation Challenge, consider adding this exercise to your daily routine.  If you are a homeschooling family, consider adding this to your morning circle.  If you try this practice with your kids, be sure to come back here and share your experience with us.   Much gratitude and peace to all.

Day Two: Meditation Challenge {five tips for supporting your practice}

Because everything is connected, everything we do off of the pillow effects what happens on the pillow.  Here are five tips for supporting your practice.

1.) Create an environment of calm.  De-clutter the counter-tops, tidy your bookshelves, and organize your closet.  Encourage your kids to play with only one toy at a time.  Unplug the television.  Resist the urge to check emails and social networks first thing in the morning.  Consider these two weeks an at-home meditation retreat.

2.) Enlist support.  Tell friends and family about your meditation challenge.  Ask them to support you by contributing to your environment of calm. 

3.) Eat mindfully.  Enjoy whole foods, raw fruits and veggies, and organic grains.  While you are cooking, consider the long journey your food made to get to your kitchen.  Set the table with cloth napkins and tablecloths.  Consider saying a verse before eating such as, "the meal on my plate is the work of the universe."  Chew only your food - not your ideas or projects or worries.

4.) Exercise.  When our body is restless, so is our mind.  Try starting your day with a few rounds of Sun Salutations.    Get to a class, go for a walk, or exercise right at home with one of these award winning yoga DVDs from Gaiam.

5.) Connect with nature.  Noticing what is happening outside helps us notice what is happening within.  Watch the sunrise or the sunset.  Walk barefoot on the grass.  Have a picnic lunch.  Get to know the native plants in your area.  Create a nature table with seasonal items found on walks.   

It's not too late to join our 14 Day Meditation Challenge.  Sign up here and let your fourteen days begin today.  Much love & light to all.

Day One: Meditation Challenge {five steps to get started}

Zafu Meditation Cushion by OmMama on Esty

It's Day One of our fourteen day meditation challenge.  You're probably wondering where to begin or asking yourself, "how will I ever be able to sit still?" Here are five tips to help you get started.

The first step in a successful meditation practice is setting up space.  Choose a room or even just a corner that doesn't have a lot of traffic.  Clear out the clutter.  This is your sacred space and it should support your practice.

Consider adding a low table (or even a TV tray covered with a pretty cloth) to use for holding items that symbolize qualities you would like to embody through your meditation.  My table holds lavender (for calming), a candle (for insight), incense (as an offering of gratitude), and little stones balanced in a tower (for equanimity).  

Next, choose a cushion or pillow.  A couch cushion works just fine but as you continue to practice you might consider an organic buckwheat zafu like the one pictured above.  

The second step in a successful practice is choosing a good time to sit.  I prefer the mornings -- this helps me bring some of the stillness from my zafu into my day. Sitting at the same time each day will help your body get into a natural rhythm.

Step three is arriving on your cushion.  Wear comfortable clothes.  Cross your legs comfortably in front of you and sit with dignity.  (It's not necessary to sit in lotus.)  Relax your shoulders.  Place your hands gently on your thighs or consider holding them in a mudra.  Take a few moments to bring all of your awareness to this moment.  Feel your body settling in.  Fully arriving on your pillow will help your mind settle and make it easier to sit still.

Step four is noticing your breath.  Our breath connects us to each moment and acts as our anchor on (and off) the pillow.  Breathe normally through your nose and notice the sensation in your nostrils.  Relax your eyes and focus gently downward and a few feet in front of you.  

Step five is noticing what you feel.  Becoming aware of your experience (whatever that is) is the most important thing.  Hold yourself in compassion with non-judgmental acceptance.  As your thoughts arise, try watching them rather than letting your mind drift away with them.  When you realize that your mind has wandered, bring your focus back to your breath again.  The purpose is just to hold your seat and be present with whatever arises.

Try sitting for five or ten minutes the first day.  Remember that meditation is not about achieving a blissful, zoned-out state.  It's about becoming grounded in the moment and aware of your thoughts and feelings.  It's about learning to face whatever comes your way -- both in your mind and in your life.

When you go about your day, keep "holding your seat."  Bring your awareness back to your breath throughout the day.  For more information on starting a sitting practice, click here.  If you would like to sign up for our 14 Day Meditation challenge, click here.  If you have any questions, please do not hesitate to ask!

Much love & light to all!

Retreat Within: 14 Day Meditation Challenge

The Inn at Schoolhouse Creek, Mendocino, CA

A few weeks ago, I had the honor of retreating with some lovely mamas to the Mendocino Coast.  This was this first in what we hope to be an annual woman's retreat.  

I came home feeling rejuvenated, relaxed, and renewed.  In the weeks that followed, I was inspired to get back into my yoga practice, succeed at a seven day raw-food cleanse, and re-commit to my meditation practice.

Most of all, I was able to carry the balance I re-claimed at our retreat into my daily life.  While I wish I could live by the sand, sea and botanical gardens, I realize that these things are just a backdrop.  The scenery that truly matters is within our own minds. Retreats and spiritual pilgrimages (think Eat, Pray, Love) are wonderful ways to connect with ourselves; however, tending to our inner-garden is something that we can do everyday -- right here at home.  

Mendocino Coast Botanical Gardens

In her poem, Risk, Anaïs Nin writes, "And then the day came, when the risk to remain tight in a bud was more painful than the risk it took to Blossom."  I think starting a meditation practice is a lot like this.  Each moment is a new chance to blossom.

It's been twenty-six days since I re-committed to my meditation practice. Two more weeks will make it forty days (an important number for Buddhists and Christians).  I've been sitting for at least thirty minutes every morning and haven't missed a day.  I feel grounded and balanced and grateful for the mamas who helped me get back to this place.  What's more, I've rediscovered that  "retreat" is a state of mind.  Each time we sit on our pillow, each time we connect with our breath, and each time we pause before we react, we take a little spiritual retreat -- we give ourselves a chance to rejuvenate and renew.

I'd like to invite you to join me on my home stretch to forty days by making a pledge to sit for the next fourteen days.  In the days that follow, I'll post instructions, tips, links, and other goodies to help you get started with a sitting practice.  

Please leave a comment here or send me an email at mettamama [at] yahoo [dot] com if you'd like to join the challenge.

[photo credits: Heather Sewell Rush & Karyl Averill]