WHAT IS NON-JUDGMENT?

WHAT IS NON-JUDGMENT?

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.”

IS NON-JUDGMENTAL  HAVING NO PREFERENCE 

FOR YOUR PREFERENCE TO HAVE NO PREFERENCES?

 by Dr. Phil Blustein

PAIN IS EXPECTED SUFFERING IS OPTIONAL

PAIN IS EXPECTED SUFFERING IS OPTIONAL

I lose my keys.

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.

Your mind has a mind of its own

Your mind has a mind of its own

If you have ever tried to meditate, you will notice how crazy your mind is; How many thoughts and distractions you have.

Following the S’s of meditation may help your AIM TO SUSTAIN focus.

  • SET the intention. It may be: “May I have sustained awareness of the breath.
  • SHUT your eyes. This helps to shut out external distractions.
  • SPINE for position. Have an upright spine, feet flat on the floor, hands on your lap and your buttocks higher than your knees.
  • SCAN the body. Ground yourself in the present moment by bringing attention to the sensations of your body.
  • SPOT to focus your awareness of the breath. The tip of the nostrils is a very sensitive spot for attention.
  • SENSATIONS – Be aware of the physical sensations of the breath at the tip of the nostrils.
  • SPONTANEOUS breathing. Allow the breath to move spontaneously.
  • SEGMENTS of the breath. Follow segments of the breath individually. Inhalation, Pause, Exhalation and Pause
  • SWITCHING of attention. Attention works by being FOCUSED on the breath, MONITORING when you have drifted and RECENTERING the attention back to the breath.
  • SECONDS – Count your breaths to help your focus.

Dr. Phil Blustein

HOW DO I MEDITATE USING THE BREATH AS THE ANCHOR?

 

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.