Mindful Musing

A critical aspect in mindfulness is the capacity to bring awareness to the present moment experience. However it is not just being aware cognitively of what one is experiencing but what is crucial is the capacity to have an embodied presence. To experience what is happening through one’s body to fully appreciate what is present. Too often we touch into what is happening and then quickly move on to the next hit. That is understandable when we are engaged in conversation or a task. However when there is the time it is important to practice mindfulness by allowing oneself to turn towards the experience with acceptance, openness and engagement.

When one senses a sensation it is important to then sustain the awareness of what is being experienced. As one sustains awareness what quickly becomes apparent is the the sensation will change and become less intense. This is very important in recognizing that strong negative emotions such as anger and fear are not fixed and permanent. One needs to surrender to the sensation without resistance. It is valuable to follow the sensation until it dissolves into stillness.

In following this sequence one is able to live life more fully by bringing each moment alive. There is also the capacity for a meditative observation of the impermanence of experience and critically the sense of self that dissolves and in the next instant comes into life similar but different. This supports non-attachment to the sense of self that is the segue to freedom!

by Dr. Phil Blustein
December 5, 2025

“What makes things so? Making them so makes them so.”

Our minds play a key role in how we see reality. We experience the world through our senses of seeing, hearing, tasting, touching, smelling and thinking. Our minds receive the sensation and initially there is a perception of what is sensed that allows one to identify what is present. We can know that what is experienced is an apple, car, person, sun etc.

Next our beliefs, interpretations and history with what is experienced determine its value. Value is not inherent to the experience. It is what we superimpose on it. I like gala apples. Someone else might like delicious apples. This meaning making impacts how one is in relationship with what is experienced. With resistance of desire or aversion or through equanimity of mindfulness.

by Dr. Phil Blustein
November 21, 2025

Meditation has been around for 4000 years! From the Buddhist perspective meditation reflects the Pali word bhavana that stands for cultivation. Cultivation of what? The present moment. What is the present moment? What you choose it to be!

When one hears the word meditation what instantly comes to mind is someone sitting in an upright position with their eyes closed trying to become awakened. Is meditation just focused awareness and concentration. I view meditation as “Mindfulness with Training Wheels.”

Although one is cultivating awareness what inevitably will arise is a distraction such as a thought, emotion or physical sensation. Our mind will inevitably wander and the critical aspect is what do you do with it. How will one be in relationship with the sensation until one returns to the chosen object of attention. It is easy to say just go back to the breath but it is not that simple. Our thoughts are often one of self-criticism and judgment. We identify with the sense of self that we believe is having the thought and is responsible for what we perceive as happening. We claim ownership for the awareness that knows what is being experienced.

Concentration Meditation involves focused awareness and inevitably insight into what one is experiencing as the mind wanders. Mindfulness at its core consists of these two components of meta-awareness, to know what you know, and insight, discernment into the true nature of reality.

The great value in a formal sitting practice of meditation is that it allows one to practice mindfulness in a controlled setting. We have the time and privacy to practice mindfulness with what our minds are creating without distraction. We are creating the foundation to practice mindfulness in our lived life as it is in real time moment to moment once we get off the cushion.

by Dr. Phil Blustein
November 7, 2025

*SET THE INTENTION
Meditation initially is about enhanced awareness. Before the start of the practice one might state: “May I have applied and sustained awareness of the present moment.”

*SHUT the EYES
One can meditate with eyes open or closed. I would suggest shutting the eyes in order to limit distracting visual stimulation.

*SPINE
One’s body position is critical. An upright but not uptight spine is key. It is as if one is being lifted up from the top of the head. The shoulders fall back and the chest expands. The lower spine tilts forward. The legs are flat on the floor, not crossed. The buttocks are higher than the knees. If one is short one may need a pillow under one’s feet. If one is tall pillows may be necessary under one’s buttocks. One may sit towards the front of the chair. One’s back is away from the back of the chair in order to create effort in maintaining one’s position. The hands can rest on the thighs with palms facing down. The hands can also rest in the lap with the right hand palm up on the lap with the left hand palm up over the right hand. The thumbs touch above the hand.

*SOMATIC SENSATIONS
One then brings attention to the body. One can perform a quick Body Scan starting from the feet and rising up the body to the head. If there is any tension then rest at that spot and breathe into it until it relaxes. Following the scan one can bring attention to the sensations of the feet on the floor or the feel of the buttocks on the chair. One is trying to appreciate the groundedness and stability of the body. It is critical to realize that a still body leads to a still mind.

*SPOT
Next bring attention to where you feel the breath. One can feel this at the tip of the nostrils, chest, abdomen or body. It may be helpful to feel the breath at the tip of the nostrils as it is a very sensitive focal spot to bring one’s attention to. It is important to breathe in through the nose as it allows for greater humidification and purification of the breath and greater lung expansion supporting the relaxation phase. Focusing one’s attention at the tip of the nostrils helps to support breathing in through one’s nose.

*SENSATIONS OF THE BREATH
One is bringing attention to the physical sensations of the movement of the breath. Although we are bringing attention to one object, it is constantly changing. The breath can be soft or rough, quiet or loud, dry or wet, warm or cool, regular or irregular, short or long. Focusing on the unique qualities of the breath helps to support interest and sustained attention.

*SEGMENTS
The breath is not just one cycle. If one examines the breath carefully one will notice that there is an inhalation followed by a short pause. This is followed by a longer exhalation and pause. It will be easier to follow the breath as segments rather than one complete cycle. One can follow the inhalation and pause as one segment followed by the exhalation and pause as another segment. Another way is to bring attention to each of the 4 segments

*STILLNESS
One of the reasons we lose focused awareness of the breath is that when we get to the longer pause segment at the end of exhalation we lose interest. We need to bring intentional attention to the stillness and silence at this longer pause. Stillness is not nothingness. Mindfulness with its focused awareness has an “Observer Effect.” It will change what we are observing and sustain our interest. The end pause will become more prolonged and spacious. This will result in a more activated subsequent inhalation.

*SPONTANEOUS
One is not trying to deliberately control the breath. It is simply allowing for the spontaneous movement of the breath and being moved by that.

*SWITCH
It is impossible to have sustained attention to the breath without physical sensations, thoughts and emotions arising to distract one. Mind wandering with a switch in the object of our attention is inevitable. This is not a failure. Meta-awareness that one has been distracted from the breath is a critical part of meditation. However what is critical is how one is in relationship with the distraction. Mindfulness involves meta-awareness and insight. In understanding the true nature of reality and the sense of self one has the potential of holding all experience without resistance and self-identification.

*SUPPORT
One can support sustained awareness of the breath by labeling the breath “In” with the inhalation and pause followed by “Out” for the subsequent exhalation and pause. Counting can also support our attention. One can count 1 with the first inhalation followed by 2 with the exhalation. The next inhalation is 3 followed by 4 with the exhalation. This is carried on to 10 and then one starts again.

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

by Dr. Phil Blustein
October 16, 2025

*self
We conventionally operate from the perspective of being the sense of self. We believe we are this constant solid and real entity. This is fraught with constant self-judgment and criticism of our actions and thoughts. We believe we are flawed and inadequate and are constantly employing childhood defensive strategies to feel safe, loved and worthy. Our Western society would have us believe that our goal is to try and develop a stronger sense of self so that we can be happy and have less suffering. We are often caught by and pursue societal goals.

*Not-self
With mindful awareness and insight we begin to appreciate that the sense of self is a temporary ephemeral conditioned construct that arises moment to moment. We have a belief system of who our sense of self is and should act. This is significantly influenced by our core woundings that is based on how we felt as children we needed to be in order to feel safe, loved and worthy in relationship with our parents. Every moment is a self-referential judgment of our actions. Has our sense of self acted in a congruent or incongruent way with our belief system. If not then our inner voice is one of self-criticism and judgment. We develop a personal and unique defensive coping and survival strategy as children to exist. With this awareness of the foundation for the sense of self we slowly can be present with our wounding. Mindfulness holds our fear with acceptance and compassion allowing for its progressive deconstruction. There is a slow integration and healing of our woundings. We recognize that a sense of self is being created moment to moment but are able to be in relationship with it without owning it. We progressively recognize that there is a self that has been constructed but it is not who we are. We are able to dis-identify with the sense of self.

*No self
As we transcend the conditioned nature of self we spontaneously enter into a space of mindful presence. As there is no sense of self to protect we are able to experience the interconnectedness and interdependence of all existence. We rest in a mindful awareness that manifests innate compassion and wisdom.

by Dr. Phil Blustein
October 3, 2025