From an interview with Jon Kabat-Zinn in MINDFUL magazine he explained: “And nonjudgmental, by the way, does not mean that you won’t have any likes or dislikes or that you’ll be completely neutral about everything. Nonjudgmental really means that you’ll become aware of how judgmental you are and then not judge that and see if you [can let go], for a few moments at least, the restraining order that filters everything through our likes and dislikes or wants or aversion.”
There is the pain of having to get someone to come and pick me up and go and get another key made. However, I don’t stop there. I add to this pain with my mind saying: “I am so stupid and careless! How could I have lost my keys? This is terrible!”
The Buddha said: “PAIN IS EXPECTED SUFFERING IS OPTIONAL.” There is the initial event that causes us pain. However, we then like to amplify what has happened. We make up stories about our experiences and our self-worth. Value is not inherent to what we experience, but from what we interpret it to be.
Suffering does not come from the event but what we superimpose on it.
Try this now: Breathe in and open. As you reach the top of the in-breath, feel into your natural friendliness. As you breathe out, let go of any tension or stress. Feel the moment of peace. Mindfulness meditation leads to a peace and ease that is you can’t disturb, no matter what life brings. DR. LESLIE ELLESTAD
SIT – FEEL THE BREATH – WANDER OFF – COME BACK. NOW DO IT OVER AND OVER AGAIN!!!!
In mindfulness we are trying to develop awareness of the present moment. We have chosen the breath as our anchor to develop awareness as it is readily available and always present.
*One can bring one’s attention to wherever you feel the breath most dominant. This could be your chest, abdomen, body or tip of the nostrils. I would invite you to experiment with bringing awareness to the tip of the nostrils as this is a focal and very sensitive spot to appreciate the breath.
*Bring your attention to the physical sensation of the movement of the breath at the tip of the nostrils.
*Be open to the multiple ways you can experience the breath. Is it smooth or irregular, deep or shallow, quite or loud, warm or cool?
*Allow yourself to be breathed by your body. There is no conscious control over the breath.
*Your attention will be drawn away from the breath and you will be off with thoughts of the past or future. This is normal. When your mind decides to come back to the breath don’t see that as a failure but as a positive part of meditation.
You are coming back to mindfulness of the present moment, the breath.