35 Burst results for "tara brach"
Reflections that Awaken our Heart
"Nama stay in welcome. I was talking with a friend. This week actually a number of people about schools opening not opening and one from was telling me how she was dealing with it and it reminded me of a favorite story that I'll I'll share with you, which is a woman describes how A tired old dog wandered into a yard and she could tell there was no tags but some the collar well-fed belly that the dog had a home but he followed her into her house and he followed her down the hall and fell asleep on her couch and her dogs didn't mind. She felt like, okay. Seems like a nice dog. So she was okay with that and let him nap. After an hour the dog went to the door she let him out and the next day he was back again and he resumed the exact same position on the couch and slept for exactly an hour. So this continued for several weeks and the woman got curious says she pinned a note to the dog's collar and she wrote on the note that every afternoon your dog comes to my house for nap in I don't mind but I wanNA. Make sure it's okay with you. While the next stay she got a note on the caller was returned to her. It was said this it said he lives in a home with three children he's trying to catch up on his sleep. May I come with him tomorrow So. This is the era of Cronan. We have in different situations, but I'd say the one common denominator our dogs are celebrating endless pack time. You know they're loving the wind was there with. and Perfume it is not always that simple. So. That's kind of a little bit of a warm up the title of this talk and perhaps next few I'm not sure how long is reflections on radical love. And radical is radical loves a term that's out there now and radical connotes essence are route actually route and like radical acceptance or radical compassion. Radical love arises from the purity of our away go ramesh. Koch through all delusion of being shepherd and not. Okay. And it really comes from an brings out our basic goodness. Radical includes all flavors of love. Compassion compassion is the feeling of love that arises when we encounter suffering. It's at tenderness of love. And love radical love also includes the. Warm Open feelings of connectedness oneness that come with intimacy with our friends in partnership. Animals, and it also is the feeling of wonder and awe at the sacredness of life. So there are many flavors of radical love. In a way what might understanding really is of spiritual life is that love is the essence of spiritual life in our human domain And all begin in a personal way with this talk that during my. Senior Year of college I became increasingly aware that what was central to me what mattered was this yearning to live my life from love that that became really important and there were several experiences that actually dramatically affected my life course that happened that year. And one was that I had become very politically active is really idealistic in a sense I guess about and I thought it was maybe more around the corner than it was about having an equitable just peaceful world a Compassionate Society? and. So I had plans for law school and I'd go to organizing meetings. With fellow leftist oriented political people and I started noticing how much the vibe was angry in that there's a lot of bad of the ring is what I call it now, and then I go onto my yoga. Class. Where I'd touches inner peace in this open heartedness And I started seeing really clearly that. Our capacity to create this world that I believed in required coming from. A very different state of mind than are sitting around me and one that I felt like I to cultivate myself.
Meditation: Tonglen - Discovering the Boundless Space of Compassion
"She'd like to close your eyes and just take a moment. To. Find yourself sitting in a way that await? relaxed. Take a moment to settle. And as you do become aware the movement of your breath. Let your tension ride the Bra. Imagine incense with the end breath that you're letting in this world you're letting yourself be touched by this world. Your opening to receive. You're saying yes to this world. and. In a very particular way, you're saying, yes and opening to touch what we often don't WanNa. Feel the pain that's share. You might start by even feeling as you breathe in, you're touching into your own pain. How your heart is experiencing the world because it really helps Sir circles of compassion we start right with the inner circle. Where we feel fear confusion and just breathe in and it's like you're saying, yes to it. It's like a continuation of saying this longs. Hand on your heart to keep a steady attention just breathing in saying yes touching what's here? And with the out breath imagine insensate you're letting it be held by the vast loving presence in this universe. You're letting it be held by all the ancestors. That have. Created and brought forth. What's right here? You letting it be held by all the away carts in this world by all the goodness in this world. You're letting beheld by this vast earth. Bound the sky. said. You can breathe in and touch pain that's right here and you can breathe it out and know that it's being held in your own in large beam the loving processes. That has no bound. And you can begin to breathe in and out for others to and for groups of others. That have experienced. The particular and horrific violence. That, we see on this earth when those non dominant populations lower in the cash system. Are. wounded. So severely. You can breathe in for black indigenous people, of color. You can breathe in for the women cross the plan that have been. Dominated and abused. For those? Different sexual orientation for anyone any being anywhere. That has been dominated. has experienced injustice violence you can breathe in. An open yourself to that pain. Let it belong. And you can breathe out let it be held. By the love and presence in this world. Let it beheld. Imagine. Hundreds of US breathing in and out in this way touching. Courageously. The sufferings in our world. And realizing. That wisdom realization that this belongs to awareness. That we belong to awareness. That we are that shared hearts face the can hold the sufferings of this world and transform them.
Your Awake Heart Is Calling You
"Are Reflection tonight is You're awake cart is calling you. That's the title. And I thought I'd start with A. Story that I was reminded of recently, it happened some years back at when I was teaching at CHR- Apollo a weekend on awakening loving presence and. One evening we were exploring getting into a real deplace of inner listening. And I had I arranged to have my husband. Jonathan play the flute. So we're going to get into a real quiet place and then listen to the flute music. So we did a meditation and the room became very very still and then all of a sudden a woman's cell phone went off as has happens and it was the yellow rose of Texas didn't don't don't. You know it and so often the songs blaring. She panicked says, she tries to grab her phone out of her bag but by mistake she hit the speaker phone. So you hear this voice going. She's grabbed trying to grab her mom is that you? So she's trying to get out of the room because she was up front and you hear this voice going mom speak to be mom are you OK? Mom. She was so embarrassed she left the room and what really struck me about it and when she came back. This is a person who is kind of new to the practice and so on and she told me what happened how many people came to our afterward who said That kind of thing that happens to me, it's terrible and kind of gave her a hug and. She got brought back into the community by people saying, Hey, I know what? It's lake you know. It's such deep conditioning to feel separate and that something's wrong with us to feel. Separate and then to forget how other people. Are Feeling when things go on for them, we have we kind of forget the subjective real -ness of people what they're experiencing and there's this. To me magical question which is. What's it like for you right now? You know what is life like for you? and. What is it like we have this capacity, these mirror neurons and a lot more in our brain to extend our perceptiveness and really feel with. And yet we? Depending on degree of stress. Forget that question. So we forget of somebody has a disability what is it like for you? Are Somebody's partner just after twenty years just suddenly said, Hey, this is over we're ending relationship. What's it like in those moments for that person? Are for the person right now and the beginning of two, thousand and seventeen, who's an immigrant. And is unsure of their status. The african-american applying for a job and this white dominant business. What's it like for you? What is this like for you? So we forget, and as I mentioned, we have this capacity for actually training and remembering more and more. To really sense subjective realness. So. There's a story that I heard a long long time ago that to me captures some with a Sikh master who gives his two most devoted disciples. Each. A chicken and may says, go where no one can see kill the chicken. So one goes behind a shed and picks up an axe and chops off the chickens hat. And the other wanders around for hours and it returns back with chicken alive. And the masters. So what happened and his response was I can't find a place to kill the chicken where no one can see me everywhere I go. The chicken sees. So for to that chicken was real. And Conscious and felt pain. And as we deepen our awareness of our own vulnerable being as we have that courage to contact the real. Vulnerability. What happens is more and more other humans become real. That is the process others care about their lives. They WANNA stay alive they want to be happy. So I've always been taken by the story and particularly I've taken by it right now when so many feel this dismay like the the message of the stories all life matters all life is precious and just. So in our atmosphere dismay that in a way society wise work regressing and that there's a sense that we're reverting more in the direct mentality are some are the real humans and matter, but others don't matter.
Interview with Lama Rod Owens
"Welcome you. Lama Rod to our community in our larger community. Just fabulous to have you here I love the title and the topic that you offered love and fear during times of war. Here, we are during these times, and maybe just to begin. How're you doing? How's your heart with? One's going on these days. I'm exhausted. Actually. I'm tired. And I don't think that's anything particularly new. But I think the fatigue comes from the way in which I like many of us probably stuff as well as higher where you know, we're stepping up the practice to hold not just our particular struggle by the struggle of the world. So many folks around us? There's deep conflicts. No, right, how and is a? Talk about war, also talking about spiritual warfare. Happening I feel like there's the spirits. Is. is in. Its complex for many of us, you know and. I'm really been calls. Really. So the cushions really. Dig into law and compassion grabbed soon patients. Empathy right now. Because I think those are. You know how he. I. Don't know how we care for ourselves and careful the world's. But Having said all of that I still doing very well at the same time I'm still. Really grateful for practice, and that tends to the ways in which maybe sometimes I can get who experience hopelessness and fear. That the world may go off. The Legend says something that may not be. To the freedom of many of us. Several I guess I'm wondering because you. You wanted to explore love and fear and fear is so big right now and is, is that a primary way that fear take shape and knew that the world the degree of suffering, and it can just get worse now. It's the as the anxiety that for me comes from waiting into. This future. And, wondering what was their place for me in the future a is there a place for my freedom? The freedom of the communities thrive along. You know their space for us to be happy. Well and restored and tended to in the ways of to be it to. The fear. You're feeling from others, also your ass that sensitive. There might not be room for these bodies in hearts to be have a life real. And I think that that is. Really contributing to this kind of shutting down. That many of us may be experiencing. WHO also tends to feed into our express itself as like fatigue. Well you know many of saying I have no idea what's going to happen, nor a member looking forward to was going to happen, so I kind of shutdown. That's for me. That's also expression of trauma. You know kind of nodding shutting down which also called Association? As well. I can't really deal with how my body is processing this anxiety, the fear and so I need to take a break and needs operation right now. So I kind of exists. You know, not me I'm just saying that you know I. See people existing within this kind of limbo. You know over there's really connected. Somehow, there is showing up right now. I'm right with you I think I'm failing the same that there's such a sense of uncertainty about the future that it's almost like a waiting, but waiting with fear for something bad and in that tension. We get exhausted by tensing. And we also sometimes shut it down with depression and I'm also seeing huge loneliness isolate. Yes absolutely disconnect as also about not only am I. Future also frayed of people. You know because. I don't know who he will are. I don't know what they think. Don't know what they believe. And so I still. Need to protect myself. You know there's always a reality for certain communities. You know certain immortalized communities where they have to be really careful. About. Who they're with them where they go. You know that all just adds together. All compounds back into the fear.
Gateway to Natural Presence
"Welcome to ignore view our practice. Today is called a gateway to natural presence. And as a way of starting, invite by sense how you're sitting, and if there's any adjustments you'd like to make. So that you'RE UPRIGHT said that you're at ease. Please make those adjustments. You might close your eyes. If you choose. Let your focus if your eyes are open, be cast down or spreading so that you're your eyes aren't fixated our tents. and. Let your body come into Stolnis. As you do that, you might feel. Your body breathing. Let your attention be with the breath now as you take a few very full and depress. Breathing, in fully, and then with the out breath feel sensations, the breath, leaving the nostrils and sensitive letting go. So there's a deep full in breath breathing in. And slow out breath. Letting go releasing relaxing. And again a nice full deep imbera. Slow out breath relaxing down the length of the body softening letting go. One more nice full breath inhaling deeply. Excelling Letting go. And then as the breath comes back into its natural rhythm. Just, allow yourself to relax with that. Feeling the inflow and the outflow. Sensing with the inflow, there's a kind of opening to REC-. Even on a cellular level. And with the outflow. Are relaxing letting go. And now taking some moments to allow your awareness to sweep through the body. I letting go of areas of obvious tension. Tightness in the bodies away of resisting the life. That's here. So, you might consider relaxing as a way of releasing the grab the tension. That's pushing away alive. And then sweeping through early softening, the eyes and letting the brow be smooth. You might bring a slight smile to the lips. Jaw Be relaxed. Let the tongue fill lower palette.
The Sacred Art of Listening
"Like to begin tonight with a story I heard from a a minister who described is giving a sermon, one Sunday and hearing two teenage girls in the back giggling and disturbing people, so he says I interrupted my sermon and announced sternly. There are two of you here who have not heard a word I've said. That quieted them down. And when the service was over I went to greet people, the front door and three adults apologized for not listening and for going to sleep. And Church and promised it would never happen again. So. Tonight's talk is. Titled The Sacred Art Of Listening And I'd like to begin by asking you in terms of inquiry. How many of you feel that? You have intention to become better listeners. It's just one of those ongoing intentions I just say. For those of you that are listening to a podcast that was almost everyone. How many of you feel like you have quite a ways to go. That's okay. It's not easy, and we have strong strong habits of being distracted or preoccupied, or when other people are talking planning what we're going to say or judging. It just like any training in presence that listening is this sacred art. The comes alive when we're deliberate and we're really practicing. So we need to put in the ten thousand hours. You know that we have. It's ten thousand hours to have some mastering in anything. It takes a commitment. To bring this practice of ours of mindfulness into relationships and really listen and without practice. We don't without having some formal way of practicing. We don't seem to do it. We have a lot of patterning we stay in. So I found. That would often will motivate. People is when one or more relationships start obviously deteriorating when they run into trouble and. With a team with your and or with partner, whatever there's a misunderstanding or conflict, and it just keeps spiraling, and clearly it's happening because one or neither neither party. is able to really listen and a way to understand what's going on. Listening and feeling heard. Are really the ground sevigny mature relationship. Love relationship. Listening being able to listen and also feeling that we are heard. So What happens is then we look at our culture and say well. What's the? What's the water? We're swimming in and attentional deficit all over the place. Some of you might have heard this. This is according to the Center for Biotechnology Information. The average attention span of a human being has dropped from twelve second. That was in in two thousand two eight seconds in two thousand and thirteen from twelve to eight. This is one second less than the attention span of gold. Fish Man Amazing. Now, we're going in the wrong direction here. So, here we are. Losing attention, span and Nicholas Carr wrote a book called the shallows, and if anyone is interested in this kind of thing I I thought it was a a really great book. And He talks about how the effect of Technology on our brain. And how increasing cyber world being plugged into the Internet has actually activate an improve parts of our brain parts that can take in a huge amount of information and very quickly process it in distributed. Huge Information But what's been deactivated is the parts of our brain that can concentrate immerse, and really absorb information in a deep way where we bring in our own understandings, and we've it to have it become new learnings. Shallows wide shallow. So the more plugged in. We are the Internet in front of the screen, the less capacity to concentrate. To Immerse Anta listen.
Meditation: Healing Shame
"So the key. Inhaling toxic shame. and to be guided by healthy, shame is self compassion. And inevitably this is true for all of asses. We're going to be practicing together in a moment. We will continue to fuel badness when we encounter the imperfections of our coverings. The the habits of in different ways getting caught in anxiety or lashing out or judgment or whatever it is. If, we can remember our basic goodness and I often. My mantras often just trust the goal. Trust the goal to you know. Instead of reacting instead of defending instead of sinking a shame if we can remember that. We can then respond to what comes up and away. That further aligns our heart. We all need pathways of self compassion in response to imperfection. We all need ways and we all need to help each other. Realize that these difficult waves we experience. They're not our fault. And if we trust the goodness, we can actually become. The being that we WANNA be. So at that words, let's practice a little. This meditation is on healing, toxic shame and trusting the gold. Take a moment if you will to pause. Light Yourself Saddle. Closure is. Might feel this body breathing. You might scan. Notice where in your life. You might be reacting. Tamper faction. You might be feeling down on yourself judging yourself. Feeling Shame or version? And if there's a situation that triggers. Let that be in the foreground. Issue might be of a situation. Where you turn on yourself that has to do with. Your relationships personal relationships are. Your work, or maybe it's an addictive behavior. Are, you might be turning on yourself. In relationship to your group identity feeling shame about that. Judging others. Could be related to raise their sexual orientation gender identity religion ethnicity. Some situation where you turn on yourself. New might sense the worst part of this when you're turning on yourself. What really feels the worst? And being guided by the rain acronym, we start by just recognizing whatever's predominant. When you're turning on yourself. What are you most noticing? Is a shame. Is it a version? Is it fear? Mentally Whisper whatever you notice. Begins to call in the mindful witnesses. And then allow that create. Some space allows like sang okay. These coverings are here. This belongs. To wave in the ocean. Let it be there. Then as you approach investigating lead, there be a quality of gentleness and interest. Real curiosity about how reality is playing out through your body mind. You might sense what you're believing. Would you believing when you're turning on yourself? Isn't that you're basically unworthy. That you're. There's a sense of basic badness. Should that you'll never be close with others because of this. The are not lovable. What belief comes. And as you sense, whatever belief is there? Let yourself feel the unpleasantness, the pain of of shame of that feeling of badness. If it helps. Put your hand on your heart. Just to feel connected with what's going on inside. Please do so.
Shame, Healing and Transformation
"Noma stay in welcome. In, times of stress in her life, whatever the level! There is a tendency to turn against ourselves. We withdraw. We also lash out at others, but in some way we get smaller, we contract. I have a favorite little essay. Some of you might remember. This is an abbreviated version that if you can sit quietly after difficult news if you can. During financial downturns remain perfectly calm. If you can see your neighbors, travel and have fantastic adventures without a twinge of jealousy. If you can happily eat. Whatever's put on your plate and? Fall Asleep after day of running around without a drink or a pill if you can always find contentment just where you are. You are probably a dog. Some, you can sense why I like that so much. It's so true we are so reactive when we get stressful. We have our repertoire of how we react. And this is where we're. Be going more with this talk. Stress, adversity loss, they also can lead us to tapping our deepest resources to. Only adapting but really transforming and in a profound way. And this week what I'd like to do is focus on a key domain. Shutdown, that capacity transform. That shuts down that capacity awake, and and how by addressing it, we really free ourselves in that domain is shame, self judgment self aversion. Being at war with ourselves. So. That's how it will look at and. I find that the deepest truths or the ones that we most regularly forget. And one of those is. If we're at with ourselves, we can't truly open our hearts to the rest of life. Our hearts are tight. And I circle back to this regularly from way way back because it's a pervasive suffering turning on ourselves. And the story that to me is one of the most powerful guides or powerful metaphors which I want to re bring to our attention because I tried to. Bring it on a lot, because it's so helpful is story of the statue that was in Thailand, ancient capital of Sukhumi tie, and it was not particularly handsome or refined statue, Plaster Clay, but huge and people loved it just for its staying power had been through many changes of government, and through all sorts of weather, systems and invasions and so on. But, in the nineteen fifties during a Hot Dry season some cracks started appearing in this beloved statue, and when the Abbot of the monastery took a flashlight one night to kind of Puran in just kind of looking at the infrastructure inside the cracks. What Came back was a flash of gold was the glimmer of gold, and so they kind of chipped it away, and they found underneath this plaster clay, covering the largest solid gold statue in South Asia. What's interesting is amongst believed that it was covered over. With plaster and clay to protect it from invading armies. Much in the same way. That we cover over aren eight purity to protect us as we navigate through the stressors of life. That we all put on coverings and that's not a problem per se, it's just very natural. We have our ego of defenses and protections in ways that we can try to enhance ourselves. where the suffering comes is when we take ourselves to be the coverings, you know these different defenses parts of our personality, our emotional reactions police we take. The coverings to be who we are and we forget the gold. That's the core suffering, and this is the suffering. You'll see pointed out in some way and every contempt of wisdom tradition that we forget who we are,
"Now I'm a stay and blessings welcome. And it really is a pleasure to have you with us. Thank you for joining in. People listening often send me different bits and pieces through the weeks poems and quotes and a lot of cartoons I'm thinking that. The community is trying to serve my deepest needs. Especially these last weeks I'll just share one that came and basically said. So far twenty twenty s is like looking both ways before crossing the street. And then getting hit by an airplane. Another was a shopper saying. I've decided return twenty twenty. It just didn't meet my expectations. and. Then, of course, there's been countless steaks on the restrictions of confines of being at home, sheltering at home and one then just showed a dog on us psychiatrist's couch and the psychiatrist saying so, when did you start seeing an invisible fence? So thank you for whatever you send to me. I enjoy these the background theme of course of all of them is the intensity. The trauma, the anxiety, the uncertainty of these times. And then with that, of course, for so many of us this continuing inquiry, which is so central, which is really. How can our hearts hold it happen we respond to. What's going on for ourselves and for others in our world in a way that serves. So a part of looking at this are as a way of looking at this. I want to start with a story and IT'S A. Kind of A. Classical teaching meth that you find in many different traditions, and it's one that I've always really loved. And so might sit back and listen. In the clouds of the distant past there was a monastery that had fallen upon difficult times there were conflicts and power struggles between the monks. There was disrespect and tension between monks and the nuns. Due to a drought, the vegetable garden it started going down now there was no effort to revive it. the the monks and nuns. Just they just weren't taking care of each other. Are The their land mini? The monks were elderly. It was it was really a dying water. So very dispirited. The Abbot went to seek guidance from a well-known say a wise woman who practised and lived in solitude and the deep woods and nature. And he asked her what might save them. What might save the Monastery? And they meditated together, and she said well I. Don't have any advice to give you. But what I can say is that the body sought full lives amongst you. Now just to say about decide for awaken being being with an awakened heart in the Awaken Hearts Cody Cheetah so abode thoughtful for lives amongst you. So he returned and hold amongst the nuns that there was no solution, but just to let them all know what she had said that the body sought for is amongst us. And interestingly in the days and weeks that followed they started pondering this and their spirit started lifting with a kind of fresh hope the way they were relating to each other changed like. Wow, maybe you're the body saga, so they became more. Respectful and carrying and curious like. Maybe there's something I can learn from you, so they started treating each other differently, and on the chance that maybe they were each vote for they started being kinder and more respectful and more attentive to their own inner processes. And it extended to the world around them. Knowing that body sophists have many different types of incarnations. They actually started treating the wildlife. The animals the gardens land with increasing care. Well people that came by started noticing the changing atmosphere, and felt drawn to the radiance and the vibrancy that was emanating from the monastery, and more and more of them wanted to move in, and be part of it and join, and within a few years at the monastery, became again a very thriving order filled with service to the wider community and celebration and love. So that's the story, and then we ask ourselves. What happened? You know the sage. Had reminded them of something and. What she had really done, was reminded them of their own potential of the the laid the love, and the potential for awakening each of them, and that gave. New meaning gave hope. That then led to creating the community that expressed that light in love.
Meditation: Light RAIN in Difficult Times
"Welcome. We'll do a guided meditation together. What I call a light rain of self compassion really sweet practice so please come sitting comfortably. Find away a posture. That lets you be at ease and also alert awake. And you my closure is scanning and sensing your life what might WanNa healing attention. Perhaps somewhere where you've turned against yourself somewhere that you've been judging are blaming yourself. You're having a hard time wherever you're feeling some difficulty your life could bring you closer now. She can sense the situation. Or maybe it's something you're anticipating going to happen just with some bravery kind of go close into that situation and since what's most disturbing what ways you feel like you've been failing or something's going to go wrong with the are rain. Let Mindfulness recognized whatever's predominant whatever emotion or mood strongest might be blame or judgement term. Might be fear. Anxiety might be anger. Your tation mental whisper just name whatever you're most aware of right now with the a allow really let it be here. Mastiffs again takes some courage to just pause with the let it belong a wave in the ocean. It's okay just let it be here to add any judgment not to try to fix it or if Nora letting be the I rain. A simple investigating into the body. Check your throat your chest. Your belly gently placing a hand wherever you feel. The most agitation are the most emotion. Not Touch help you to breeze with and be with what's right here and you might sound swit- you're believing what's GONNA go wrong. What's wrong with you? Indeed attention to where that belief lives in your body often. It's the throat are tasked her belly and again it takes courage but to directly. Contact that sensitive vulnerable place inside you that you're willingly paying attention to the feeling of failure. A fear perhaps of isolation sadness anger you might send the most vulnerable part of the experience where that Moaner ability is strongest asking. What does this place need? What's the flavor of nurturing? It mostly sit acceptance
"NAMA. Stay in welcome. It's really a pleasure to have you with me here again. For another one of our sheltering in love talks and together listening with others from around the world as you know one of the words that we hear again and again in describing. Our current times is the word uncertainty. We're going to be spending some time with this word. It's uncertainty around our bodily safety. An uncertainty around the future of our finances and uncertainty over when and how will ever spend real personal time with our our dear ones uncertainty in terms of our our government whether those who are able to vote in the United States will actually be allowed to many many levels and of course while a lot of people are in. Denial there's that deep shared uncertainty. We have really about the future of life on this precious planet. So it's big it's the undercurrent that's now not only an undercurrent but in the foreground of so many people's experience the truth is that life is always uncertain. That's the bottom line by nature. Everything changes economies coming and governments change and stars get worn die in these very bodies you know do the age they sick and they die. We lose all that we love. It's always uncertain. And yet our daily habits uncovered over so we get lulled into thinking. Okay so this is how it is and then inevitably. Our daily habits get disrupted home. There's an accident tar. Sickness are some long term relationship crashes or some upheaval regarding work or maybe on the societal level. There's the outrage or heartbreak of another publicized. Racist Kelly are a mass shooting. Are Right now this pandemic and they're here we are the bottom falls out and for some time. We can't avoid reality. Life's out of our hands out of control it's uncertain and we feel it and our bodies feel it feels very vulnerable. We have an inner controller that does not like insecurity uncertainty so in reaction when we're stressed our inner controller becomes what. I've often called an over controller. And I know you know what I'm talking about. You probably know your own over controller when the mind gets narrowed fixated and obsessive and always trying to figure things out fixings and then when we in our over controller were also blaming others are trying to control others but were mostly mentally caught in the state of fearful anticipation. The word worry the Anglo Saxon roots are strangle so we get caught in the over controller. And of course our body goes along for the ride when we're in our over controller muscles tighten. Our shoulders might go up or billy titans which of course effects digestion. 'cause we have all that tightness in our body we also can get fatigued the over controllers exhausting and then the heart murmur in our over controller the heart either numb or anxious. And so we're not so porous and able to to give and receive love so what I'd like to explore tonight is to reflect on on facing uncertainty and by that I mean both the glaring unknowns of current time sued also just that that ongoing background anxiety. We have about change about loss that that's always here so our inquiry really is. How do we let go of our resistance to uncertainty and that tensing we have against not knowing that tenting against change and I wanNA say right from the start? That opening to the reality of uncertainty doesn't mean passivity in any way it means we open and come into the kind of presence that actually lets US respond to uncertain times with a lot more balanced and wisdom and with a steady heart given that as we know uncertainty activates our brain and we get caught up in it for many of in session thinking and it's kind of mode were trying to figure things out or just trying to find some certainty.
Finding Freedom in the Midst of Failure
"NAMA. Stay and welcome. Were together here for the eighth now of are sheltering in love talks and last week we explored the prison of blaming others. And this week I'd like to reflect together on how're relating to our inner experience our relationship with our inner life. Recently I saw one of those viral emails and it said breaking news wearing a mask inside. Your home is now highly recommended not so much to prevent Cova nineteen but to stop eating and I was just reflecting on this universal human tendency. We have when ever we feel uncomfortable whenever we feel restless or fearful or distressed. We try to seek a way out of it. We try to get rid of the feeling. We try to get away from the feeling and of course with lockdown to whatever degree. It's impacting your life. There's fewer escapes exit strategy. So of course. There's that tendency to leave by either overeating or oversleeping or busying ourselves or online addictions are just obsessing and one of the big ways that we leave is chronic judgment as a the judge others but we also turn on ourselves for our habits and for more. It's another way of leaving so from the perspective of deep-healing from the perspective of spiritual awakening the heart of the path is learning to stay learning to stay with what ever waves of emotional difficulty are arising really to be willing to be present with the loneliness with the few years with the hurts that for many of us we spent a lifetime running from and it's inevitable that life will not work out the way we want at certain times and often a lot. That's just inevitable. It's inevitable that we're going to experience painful emotions. We are all rigged to have that happen. So there's a bed and teacher that offers a metaphor that I have found really resonant. I wanted to share with you and just to imagine that you're walking into the ocean and as happens sometimes it stirred up and we get knocked over by a strong wave. It's a strong way of of emotion of anger. Fear Shame and so either we get knocked over and we can lie there on the ocean floor which is actually another. It's like saying we're going to avoid getting up and being with the waves. It's kind of way of dying or disconnecting from our full aliveness. Are you just get up and you face forward and you continue to lean in and move towards an open to the waves. Continue to walk out into the ocean and they keep coming but if we develop the capacity just keep standing up and facing them and opening to them they start seeming smaller with less power to knock you over so the basic understanding. Is that even when it's difficult to move in the direction of feeling your feelings and now I want to note here of course that you can open to your feelings fully. Like really feel them completely. Are they feel? Potentially traumatizing are overwhelming than take baby steps but the idea is have the intention of moving towards feeling your feelings and do the waves get smaller. I mean so many people have asked me you know. Does it ever go away the fear or the anger the hurt and I don't think waves go away. I think it's part of an ocean to have waves on the surface but actually what happens is the more we open to and feel the waves the more ocean. Likely become we enlarge and become more whole and there's more space for the waves to come and go. We don't suffer so much and this is the gift by opening to the waves. The really is a homecoming to who we are to that. Full being that full awareness now as we know just to bring it into current times during this global crisis. Surf's up you know. The waves are pretty powerful and we can all feel how stress spikes when there's so much uncertainty when there's a real for many of the direct fuelling threat in very in very critical ways and our lives disrupted. It's just not. It's not working out how we wanted and for many really huge loss huge suffering. Surf's up and it's triggering and it's really triggering for those of us that have trauma but almost everybody is emotionally activated. Okay so the given is there are waves. That are surging right now and what I'd like to do together is focus on one particular type of way. That's really painful. And those of the waves of feeling personal failure the waves of being down on ourselves the ways of being really harsher judgmental about how our our navigating our lives. How we're doing it. You know the feelings of blowing it fallen short. I'm not okay. Something Bad's going to happen because of that. We have a really deep conditioning to shift from the feeling of this feels bad too. I am bad and I invite you to check that out. How quickly when there's a feeling bad feeling fear feeling hurt it turns into I am bad and I often term this the transfer of unworthiness and by that I mean the stories and the feelings of something. I'm flawed I'm deficient. And so as we know we blame others. We explored that. But usually there's an undercurrent more blaming others of a bad self and it's there and we don't often see it but if we don't see it it actually is the most profound prison that shapes our
Loneliness as a Portal to Sacred Presence
"Amnesty and welcome. This is the sixth of a series. And I have no idea how long it'll go on called sheltering in love and last week and this week the focus is on really facing the pain of separation and loneliness the vet Murthy was our recent surgeon general in the United States up until twenty seventeen I also a physician and he did a road trip across the United States. Talking to people. All different types of people now is written a book called together and I mentioned him because he's a key figure and bringing into our societal awareness. The huge huge suffering really. How loneliness is a major public health concern. And he talks about how for so many that he encountered whether it was drug addiction or poverty are arena fiscal diseases that the root suffering was a sense of isolation being stuck in struggle and all by oneself. He shared a number stories but one that struck me. He met with a man several years after this guy had won the lottery and this man told Murthy that the day he won the lottery was the worst day of his life and when Murthy said well explain please. He described how he had been working in a bakery and he had know he was needed there and appreciated for what he did. He had friends in his neighborhood and after winning he stopped working. He moved into a gated community. He got really really lonely. He developed diabetes. He felt pretty continuously angry at what he perceived snobbery of other people. That live there for many of you listening that this isn't hard to understand or imagine and what strikes so much is that loneliness is a disease that hits all classes people in all sorts of life circumstances. There's a really well known teaching story that I love were student asks a spiritual teacher. What's the difference between illness and wellness? The teacher writes those words up on a board any circles the eye of illness and the we of wellness. And we know it that we're not happy when the world is centering around I. Those are not the moments that were happy. The trajectory of the spiritual path is shifting from an identity and a self concern and focus where our fears and our thoughts and all our intentions and motivations really around furthering and defending a self. It's a shift from that. To really recognizing in a cellular way that were connected and then the experience of that is a caring. That's all inclusive. That's one of the definitions. I have of radical compassion. That it's that awake sense that we belong and of course we care for each other. We belong to each other. What's so interesting to me. Is that many evolutionary psychologists and philosophers. Also consider this the trajectory for our species that there's an increasing movement and capacity for collaboration and for compassion with the understanding that we belong to this web of life. What happens in this web affects? All of us sensing were part of Earth. Were part of what's described as guy at this whole system that's synchronized and self organizing on the same boat. So we claverie. 'cause the truth is we belong now of course as I say this you may be instead of thinking of the the long arc. Maybe more focused on a short stretch of time that we've been having recently and it certainly doesn't appear claver to give and embracing and caring of each other which is why this week and last week Really relooking at the suffering of separation and loneliness that many are calling an epidemic and we talked last week about how loneliness surely forgetting our belonging quite literally makes us sick it shortens our our life expectancy and that given where such a social species we have a longing to belong and very real pain of loneliness and it's in our DNA to feel that because for most of human history it was really dangerous to be separate or outside of the group not a member not feeling our membership So it's easy to see how in current days loneliness is exacerbated by this global crisis by the pandemic there's so much anxiety so much fear around health and economy. We see each other. Were afraid of of getting this. Potentially deadly virus from each other. So there's distancing and many are living alone it's a real setup one person Couple of days ago from our DC. Meditation Community who lives alone told me she said. I'm afraid I've had the last hug in my life and I wasn't even aware of it at the time and that really struck me just that sense of really. What if I never feel held again? There's so much suffering the comes with feeling lonely. It often appears as depression. You might not even be in touch with the loneliness. It appears as depression which is a pushing down that rawness. 'cause loneliness is so painful. I'm it appears as anxiety because the more separate we feel the more we feel vulnerable. The more we feel threatened. It's not as appears as anger blame because when we feel lonely really we feel rejected in some way and threatened by others that makes us angry and bottom line core. We feel shame we feel shame because to not belong translates to most of us as something's wrong with me lot of pain. Statistically it's shown that the loneliest age group is eighteen to twenty but it's really all ages now I heard a story that I love It's about this gentleman who knocks on his son's door and he says Jamie he says Jamie. Wake up and Jamie answers. I don't WANNA get up. Papa father shouts get up. You have to go to school and Jamie says I don't want to go to school. Why not ask the father three reasons this Jamie I? It's because it's so dull second. The kids tease me and third. I hate school and the father says well. I'm GonNa tell you three reasons you have to go to school and I because it's your duty second because you're forty five years old and third because you're the headmaster not everyone goes around like on lonely but we all have this existential tendency to feel separate. This is this is deep in us. I find that Rumi says the best on this. He says that everything that comes into being gets lost in being drunkenly forgetting its way home and what he means by lost in being is that we lose the sense of our belonging to the hall and we identified with a separate self this I and all of our thoughts and activities just circle around what I want what I need. I'm afraid of this furthering and protecting ourselves. Now what's kind of important to understand? Is that if in growing up. Our basic needs for safety and love and understanding are Matt. Then that self-focused is there. But it's a wholesome one. It's not exclusive versus sticky. So we can still remember in a very fundamental way are belonging but when our personal lives when in our personal lives. Sir Spin stress and trauma and very little healthy bonding healthy attachment bonding with caretakers by nature. We become more self fixated more self protective more aggressive in kind of defending. And that's where we get really imprisoned in the I That separate lonely feeling with so much suffering
Facing Pandemic Fears with an Awake Heart
"Poet Martha Pasta Wages. Create a clearing in the dense forest of your life and let these moments right now. Be a pause were you inwardly and feel what is here. What wants attention. Been unwilling to feel. Let yourself touch. What really is living in you right now. Your own perhaps sense of owner ability sorrow fear. You might ask the question that as I as I face. This collective suffering what is being called forth in me. What is it that's being called for? How do you want to be? Who Do you want to be in the midst of this? These are important questions. My French important. Because our prayer as our sensing who do I really WanNa be through this? That has the power to guide us. Many of you know in love this teaching from Zen Master On I circulated at some in the last week or so and it helps me every time I reflect on it. He writes that when the crowded Vietnamese refugee boats met with storms or pirates. If everyone panicked all would be lost but if even one person on the boat remained. Calm and centered. It was enough. It showed the way for everyone to survive. So here we are. We're in the midst of this huge unprecedented uncertainty reactivity in fear and confusion a lot more. Can we be that person? Because in a way we've been training for this each of us in our own ways we've been training how to open more in our personal life to the joys and the sorrows to the fears to the losses within away car. We've been training so if you're intentional right at this juncture in time. If you're intentional how you want to move through this the suffering that arises concern you towards your deepest resources we kind of get back into it into our bravery and into our wisdom and our our love and I'm sure you've seen it in your own life how it's often the periods of suffering the real losses the failures when we actually grow when our consciousness wakes up SOM- so we'll look together now at how these very circumstances of our times the dangers that are presented to our bodies our health our life our loved ones or financial security have these various circumstances can be grounds for compassion. We'll explore that together and I'd like to do this in two parts. I how what's going on and what's coming up in us how we can then create find an inter refuge of love of presence. How can we do that? And the second part is how we can find refuge with each other because if ever there was time for Sanga Ev- ever this world is going to experience truly moving through something holding hands. Whether it's we might call it. Virtually but our hearts together. This is the time so we start with the first and I'd like to name that it's important as we practiced with the fear succumb up as we seek in refuge that we remember that fear is utterly natural and appropriate. When we're facing danger loss I love the language. It's nature's protector. It's telling us to take good care. And in many ways in some parts of the world and with some of US say the United States. We haven't been awake and scared enough to do. We needed to do to prevent as much loss as may becoming. So fear's intelligent part of us and so often when it comes up. There's a sense. Oh I shouldn't be experiencing this. There's something wrong with me for feeling fear in a sense that we should just try to get rid of it so for me. One of the most powerful little practices I do when fear comes. Up Is Mentally. Whisper this belongs. It's like it's a wave in the ocean and it belongs so fear's natural it's intelligent and the challenge as we know is that if we don't know how to be mindful of fear. Fear possesses us. Panic can become truly debilitating when we get hijacked by fear we lose contact with our with our most recently evolved part of our brain our frontal. We we lose contact with compassion. We lose contact with perspective with humor with all executive functioning. So I'm it's matter matter of degree of course but fear when it takes over causes a tremendous amount of suffering and in a pandemic it's contagious so can become widespread and it becomes one of the greatest dangers of pandemic. So again that question. Can we be that person in the boat who feels the intelligence of the fear but knows how to hold it with? Mindfulness and with compassion. Because this is where the training and mindfulness comes in and we're going to explore it bringing rain which is a we've of mindfulness and compassion to fear at first to say on many of you are probably aware that along with my colleague Jack Cornfield. I teach a mindfulness teacher. Certification Program and a number of people in the current cohort are from China and several of them reported in. They told us that the Chinese government has just officially recommended that to reduce stress and report community during these times. Everybody in China. She practiced mindfulness meditation. So I heard this kind of celebrated. It's pretty cool. And some of you might know that I and a couple of colleagues are currently offering webinars. Mindfulness webinars to the House of Representatives and staff. So here we are now waiting for the official word that we're supposed to do physical distancing washing hands quieting our minds and arriving in presence. May It be so so? Let's take a look at. We find that inner refuge of calm in the midst of the storm for ourselves and for the sake of others and we begin. I'd like to start by saying when fear is really strong. When it's the level of panic and trauma were what's called outside the window of tolerance. And that's A. That's a phrase from my friend and colleague Dan Siegel Great Psychiatrist. And he describes the window of tolerance for within a fears within it. Then we can bring mindfulness and compassion and really transform our relationship to it but when it gets outside the window of tolerance we first need to calm down our nervous system. We need to do some a reducing of the activation of the sympathetic nervous system of fight flight freeze so there are a number of ways we can do this and you are probably familiar with them. They're all forms of nurturing ourselves. Helping US feel some sense of safety in love and one of them that is so helpful is breathing along deep breath breathing and counting to five and the in breath and then coming to five and the out breath and if you can do that for a few minutes ten minutes fifteen minutes you totally shift your nervous system. Route other ways of calming fight flight freeze grounding and that means feeling gravity feeling your belonging to the earth part of grounding might be to touch the fabric of what you're wearing into sense the the surface of the desk or the material of your chair named something you're seeing in the room so that you're bringing yourself into the here now with your
Facing Pandemic Fears with an Awake Heart
"I'd like to reflect on tonight is very much. What is right in the Times as what it means to face a pandemic time of really widespread. Fear how we can do that with a compassionate heart and I really invite you as we will be doing some experiential reflections and so on as we practiced together. It's so powerful to keep remembering and visualizing that you are joining in with humans from all parts of the globe like you who really want to live with presents encourage love through these times because it's so important to realize togetherness I don't need to name at relay. These are frightening times and I imagine like myself. Most everyone listening has some real fear Maybe for yourself or for others that are close in our maybe itch severe for so many in our world That are are struggling and what is going on now feels quite different than personal suffering. What I mean by that is in contrast to if we get that cancer diagnosis or a relationship. Fouls were all in it. There's that well known saying. Be Kind everyone you meet is fighting a hard battle. And what's growing clearer than ever? Is that each of us is having to face a different pace but face our vulnerability and it feels out of control and it can feel scary. I WANNA share personally. If we were in a live group. I'd be asking us to kind of talk to each other and share will. How is it for you right now for me? My daughter-in-law's pregnant and she's a nurse. Working at the largest hospital in the San Francisco area committed to staying on so she super higher risk and my son's father who's a very dear friend lives with them because he's very L. has a severe heart condition so he might not survive the virus and it's very likely to be brought into that home. It's complex but that's scary and then of course I have. Many more friends inquired teen as probably so many of you and manion many friends who are financially on the edge and we know pandemic extra toughest on those for most vulnerable. It's been like this to history so those with the least access to good jobs reliable incomes to the resources really of our society. They're the ones that are most likely to contract the virus to die of it and if they don't die to be financially devastated so as I imagine this says I think of this and it's very much my heart mind of the close ones in and those that I know in those that I don't know and how are hostile sir. Quickly running out of supplies. There will not be enough beds. There won't be enough ventilators. We'll comes up in me just to name. It is very real mix of a fear. I feel grief with my kind of my heart's anticipating real loss. I'm there's a wrongness. There's a a tenderness and with all that is also a sense of possibility that the possibility that this suffering in so deep and so wide will wake up. Our hearts in the collective way in many of you are familiar. I know with the body sought. Aspiration body sucks as an awakening. Being and the words are may what ever arises what ever circumstances arise May. They served the awakening of compassion. So I want to bring that into our shared reflection because this prayers really in very deep in me that may the suffering awake in this hard and all hearts may may help make love go viral. That's really the prayer. So maybe I'll pause for a moment and just invite you dissension. What is it like for you? In these times of global crisis were many of already suffered many much suffering yet dot
Desire and Addiction (Part 2 of 3): Voices of Longing Calling You Home
"We are discussing tonight. The second part of what's now a three part series on working wisely with desire addiction and I start with Buddhism because the Buddhist talk about the Middle Path as many of you know in approaching desire and it's to me desire with without any grasping but living at fully living fully what our hearts are experiencing with an open heart and wide open hand. I mean I love the cartoon of a dog and the caption is Zenda dreaming of a medium-sized bone. So this is our opening to exploring Some more work with desire and addiction and in the Buddhist cosmology one of the universal psychic domains is called the realm of the Hungry Ghost and the hungry ghosts are being who are drawn pictured with these narrow necks in these large bellies and it represents the fact that the riddled with desire but they're unable to satisfy themselves and really this refers to the universal way that we human suffer that we we all experienced to a degree that sense of something's missing. Now's not enough. I need something more. There's a kind of leaning forward so that the next moment contains with this moment does not and when it's intense it leads to craving and to addiction so whatever the degree of wanting mine that you may discover in yourself grasping when you investigate will take you from the one place where love and awareness and realizations actually possible. It takes us from French. Any amount of wanting and we're not really fully here to contact what we truly long for. I remember a long time ago. I heard a little story of a conversation between a man and God and the man said to God. How long's a million years to and God said a million years to me is one second and then the man said how much is a million dollars to God said well? A million dollars is one penny so the man screwed up his courage he said God. Can I have one of your pennies and we know it that when we're caught in wanting mind we lose sight of what truly matters to our hearts so the key inquiry and we'll explore this in in this class is what drives. Montaigne grasping an addiction and when we examine what we find. Is that under all of them? There's the stress of unmet needs in other words when our needs for belonging for love refueling seen when they aren't met more wired to grasp after some substitutes give us a sense of reward. And we get just enough reward from the substitutes to keep us hooked now some grasping an addiction substitutes are culturally accepted. My for instance. The unmet needs for feeling loved and respected and secured fixate on accumulating wealth or a. Hologram ARE ON POWERING OVER PEOPLE. Control and dominance are maybe in deceptions spinning things. It's assume will happen. Our maybe our substitute is exercise and we over exercise addicted to exercise. I can speak personally that over the years. Jonathan my husband and I've kind of tracked where we go for substitutes and the paired substitute we both end up going towards our combination of caffeine and then over work I mean there's some soothing and and pleasure reward from fuelling productive and we have shifted our caffeine and take over the years. We're both now during Macci which has in many ways as a as a very healthy green tea and it's still a addiction. It's not for us because if I stopped. Let's say tomorrow I'd have headache and I'm attached to it. I wouldn't be as productive so Jonathan because of different challenges of sleeping has decided. He's GonNa try to wean himself an experiment for a month without the Macho. Not so I thought I'd share with you. I just sent him something I encountered. It's a cartoon and it's got these two homeless guys that are sitting on a park bench. One sang to the other. I USED TO BE A. Ceo of a multinational had three homes private jet and then I switched to decaff. So here's the deal with substitutes and substitute gratifications. That are condone. We can still be hooked and we're hooked for good reason. We're afraid of being without them. They satisfy something. But some substitutes as we know are considered bad they're not societally condoned and they cause more obvious harm and this is where we're talking about the addiction to substances to gambling to sex violence to anger and when an addiction to a substitute is not condoned not only. Is there the suffering of the addiction? But then there's the added suffering of social condemnation and self condemnation and we're going to spend some time with this piece here because you might consider if the cause of addiction is UNMET NEEDS. How do you imagine condemnation impacts the addictive patterning? What we find is that it intensifies it it intensifies our needs for feeling worth and value and belonging and then it just drives the cycle of addiction the single most crucial part of healing addiction that I have found in my life and working with others is removing condemnation. I can speak for myself that probably the most challenging addiction for me In My late teens and early twenty s was overeating binge eating at times and really through the years. The single factor that most unhooked me was learning truly the process of self compassion. So that'll be. The focus of this talk is how do we bring compassion to ourselves when we're caught in addiction and it begins for some people are maybe let's say it's most helpful. When there's some understanding about how biologically and psychologically compelling addiction is beyond any sense of our own control. Read you a quote this is Robert Freedman and he's from Cornell Medical College as a psychiatrist I have yet to meet a patient who enjoys being. Addicted to drugs are compulsive overeating. Then it goes on to say we now have a body of research that makes the connection between stress an addiction definitive neuro. Scientists have found that food recreational drugs have a common target in the reward circuitry of the brain and that the brains of humans and other animals who are stressed undergo biological changes that makes them more susceptible to addiction now. Stress is a kind of a vague big word. So let's let's anchor this little bit. What happens when the brain is stressed by UNMET NEEDS? So let's say as a young child. You've been neglected or abused and what that does is it creates biological changes in the brain that the animal make you more susceptible to addiction and the way it happens. Is that that stress. As a young child creates fewer dopamine receptors. At means that you then become more driven to seek substitute rewards to compensate rewards like Saxon Food and money and drugs because they release dopamine and they have a sense of pleasure so craving fixate on behaviors that will light up the pleasure centers in the brain. And here's what happens. After that. In time the brain rewires and the use of the substitutes further decreased the number of receptor. So it takes more and more to get a reward and the craving gets stronger. In other words this less sensitivity to the rewards also and I didn't know this 'til recently with less dopamine receptors due to that stress. There's less activity in the prefrontal. Cortex which means that impairs critical thinking and the capacity for restraint
Facing Fear (Part 2) - Awakening Your Fearless Heart
"Now in our last talk on this? I gave two weeks ago. We covered. What happens when we'RE CAUGHT? In fear that our perceptions are sick the lens narrows and we fixate on threat and to some degree depending how much is going on. We go into fight flight freeze. And so there's cortisol and other stress hormones going and our muscles pyden and are the body extremities get fired up and the digestion goes you know kind of halts and our thoughts are circling around what we're anxious about. That creates more anxiety in our body and our brain because our limbic system activated the frontal cortex is deactivated which means less access to executive functioning to mindfulness to kindness empathy. And we know that when we're all worried we're not our hearts not wide open. We're not feeling tender about others or the world so this is for many again. It's a matter of degree kind of habitual state and it's a trance contracted agitated state. We don't have access to our whole being and it's often described as the body of fear. Fear Body and the fundamental feature of it. Is that our sense of self has narrowed into being fearful self? We're no longer in touch with a sense of awareness or spirit or hard or any any of that vast mystery of what we are. We are a fearful self on our way into trouble so the first step of awakening from this transom. This is really what we're looking at in. This class is to recognize okay body of fear. Trans caught in something. And we start sentence the body and it's tension we start feeling the squeeze and we might notice and take a little time with this there couple major domains that we get caught him when we're tensing against the future and one of the big ones that many of us is a fear of failure that what's coming up. I'M GONNA FAIL. I'm not gonNA perform well and then they'll be consequences all be rejected so we each have our version of how we're GONNA fall short but it matters a whole lot to us because falling short means we get kind of pushed out of the tribe so to speak so a while ago a cartoon these two sharks and conversation and one to the other. The pressure to be great is too much. I'd rather be known as the just okay White Shark so conversation about this fear of failure with a friend last week and she said all my life. I have been trying to figure out what my deepest fear was and I've just toggle between is it the fear of being bad you know being a failure. Ours is the fear of loneliness being separate and we started talking about that and she said she would play it out say well what if. I was just really bad but I wasn't lonely are what if I was like completely lonely but I wasn't bad and she realized when she really sorted out that the worst twists fear of separation that it was the isolation but usually they came together because when she felt bad she felt cut off but I think it's really powerful to realize. How much are sensitive? Not Okay goes hand in hand with them working to be cut off and removed from any real connection with others so this fear failure and then there's the fear of missing out foam. Oh which many of us really know close in daily of not getting something we want where fear of not getting that connection with another person fear of not having something workout financially or a chance to impress or gain influence or have an adventure have another experience that matters so grasp after gratification and it and it goes to spiritual realms to the sphere missing out. I noticed people. Retreats will be sharing experiences. And there's a few like God that person was sitting all blissful and dissolved into Rainbow Light and I've just been like dealing with my neurosis and so it's like in spiritual life to fear of missing out. I I remember longtime ago. Actually one of my father's favorite stories of two men who their friends that have these spiritual conversations about what was possible. And really they believed in the afterlife and they were really fascinated with what they would be able to experience and they made an agreement as they got older that Horford died. I wouldn't some way send a message about what it was like. What was the experience? And so one of them died and took some months but the other one start having seances and so on and finally he heard his voice and he confirmed it was San many said. So what's it like? What's the afterlife? Like and his friend said well we we? We have sex and we sleep then we eat and we have sacked so many sleep then goes over nervous and expensive. Wow so that's what happens like heaven I'm not having a Moose in Wyoming. I don't know what you believe. That's one version of reincarnation so a fear of missing out and then our deepest fear really and this is the fundamental the loss of our life. And that's the sense of living with the uncertainty and fragility of our own existence. And we each have that. It's again rigged into our nervous system. And so while we might be fixated on a particular thing if we scrape beneath the surface will find that there's fear and often at set deep fragility of you know how to preserve me the existences self. So the path to waking up from tramps is to get it okay in the transit fear. That's the beginning of waking up just to know what's happening and once we identify it then there's enough presence to pause and deepen attention and this is where we're going now. How do we deepen attention? So we've noticed it. Okay I'm caught. I'm shrunk again I'm fixated. I'm spinning and strangling worries. Okay now what but if we noticed that we can pause now in Asian artwork and this is also the gateways of temples and the dollars and so on a lot of the way it's a -pected the spiritual transformation is depicted is with these animal headed deities these very aggressive and fearful and rage looking gods and goddesses and that the only way you can to the center of the Manala are into the temple gates is to go through a passageway through these Rachel Scary Deities and the message in that and the message that we get really in the wives teachings of all cultures are to wake up from the transit fear. We actually have to go through the fear and s awake away as possible.
Tara Brach: Radical Compassion
"Known for her pioneering work integrating western psychology with eastern spiritual traditions in this very moving discussion tower talks about her dedication to social activism and how it fueled her interesting meditation and the transformation of consciousness from a young age she shares. How living in an Ashram for twelve years laid the groundwork for several Buddhist Meditation Practices. She would later. Discover such as Jonah practice. The Pasta in Zog Chin Tower compares the benefits of each of these. And how each has deeply informed the development of her own unique practices especially those focused on self compassion tower and I also discussed her thoughts on radical compassion and what it means for compassion to be an all inclusive active and embodied expression in the world tower considers how we might shine a light of awareness on both personal and political biases and furthermore. How might Konate this aspiration despite our deepest conditioning? I so much enjoyed this conversation and I hope you do too. I heard something interesting. You said you led to an Ashram for a while I did. I wish an Ostrom community. It's kind of a Yoga Meditation Ashram for about eleven years. That was in Boston. It was in Boston and then in Washington area. Also there were ashrams around the country as very intense Saad Nar spiritual discipline and we'd get up at four in the morning each morning and do two and a half hours of yoga meditation and chanting and Prayer and then work for community businesses. You know so service was really T- and teach yoga. It was really built in part of part of it. What tradition what. You'll go traditional Clinton lead yoga. All the group was three eight. Joe Healthy happy. Holy Oh wow yeah so it was that Yogi Bijon. Yes yes so was he the Goo at the Ahead internationally there were teachers in different local communities also and so. How do you come across those teachings? Well it's curious because I didn't think I was on my way to that when I when I was in college. I was a very much of a social activist. I was involved with tenants rights organizing community organizing and very much kind of my family. My parents were very liberal and engaged so I was planning to go to Cornell law school and carry forth and then I started doing yoga for health. You know it just seemed like a wholesome thing to do and I would go to these rallies or meetings and people would be in. There'd be a lot of aggression a lot of them and then I go to a yoga class. And I'd there'd be this peaceful feeling that come over and kind of unitive feeling. I remember one nine in particular right after Yoga class walking in the spring evening and I paused and it was like my body and my mind or in the same place at the same time and I just had the sense. This is what I cherish. This is what I really need. And then there was a pause. And then this is what the world really needs so I went from kind of radical politics radical inquiry into the nature of awareness and compassion and rather than going to law school. I went and joined an Ashram where I'd been doing the people that were teaching. Yoga and the next decade shift dry in terms of external. Going to your plan to go to law school you're involved in activism activism and then you found this place of peace. Hell were you a distant. I must've been about nineteen ninety. Yeah you know I was. I was very much into wanting the world to be a peaceful more loving place but what became so clear is that that transformation is only possible by transforming consciousness. So that's what kind of turn my attention inward more. It's like how am I at peace? Am I living from love? Those kind of questions and it just became clear that that's where I needed to pay attention and felt like those like two different totally different experiences. There's this place where there was a lot of energy worked up energy the activism and it sounds like maybe. I'm putting words in your mouth but it was like this idea that division will division sort of helps solve division in a way or and but then there was also this other space in the yoga world where you were feeling personal unification between like your mind and your body and somehow you saw that as an answer to what you were trying to solve with the activism as well beautifully too. So you are. You're still had the same mission in a sense absolutely would just picking up different tools the mission if I had to say what it was is transformation a world. That's more you know just loving happy place and of course I was very aware of my own suffering and realized that both for my own healing and for the world's healing that we need to be paying attention to how internally we judge Jim we blame and we're aggressive and we're grasping and greedy and it just became more clear to me that that needed attention. I very quickly. I found myself wanting to be engaged in the world again in more Political ways but I but I did go slow at it and I have reentered over the decades so what was Ashram life like. Because you said you were getting up at four. Am Doing Asada. What does Assad no look like in that tradition tradition? You take a culture. That's the first thing. That's very yogi. Yogi yeah take a cold shower and then gather with in this case sixty other people and do some very vigorous yoga we were. It's a linear Yoga's are at least at that. Time was very athletic. Yoga how very energetic and then do meditations are creosote chant and you come into silence also and some prayers and and go into the world and be of service that was that was the notion so then when you also training to be a yoga teacher as well very quickly. 'cause I took to the Oga. I love the ogre and back then I was super flexible and it came to me really naturally so I came very actively yoga teacher and teaching in Boston at the center there and and loved it. It was great. There's an irony to it that I I looked like this fabulous. Yogi back then. 'cause I'm My joints are very. Everything's very elastic. It turns out I have a genetic disorder that leads to hypermobility so that over time. Not only was yoga. Not Good for me. It was actually now. I have to be really careful and it was. It was quite an ego teaching. 'cause I was rather proud of I was in vain Yogi so it was very humbling to you know. Find out that I got to a point that I got very sick. Where when the disorder actually really showed itself more fully. When I was in my early fifties and to the point that couldn't really walk up inclines. My knees were so bad and for about I was in a downward spiral for about eight years and then seemed to Plateau and now I've built up out of it so actually doing okay. But that was one of those life experiences it actually gave rise to writing my second book true refuge because I had a face that I might not have a body that lasted long. While it was alive. Couldn't do much. And so how could I find peace and love and happiness? No matter what you know sense at the at the Ashram Your Yoga and therefore your body was in a sense. You're refuge at that time in a way you might say right. It was. It was an easy access to feeling good because I do the yoga and feel really energized and vibrant and alive. And then I'd sit still and meditation I. I also took well to concentration. I would practice concentrating and I'd get very still very fast and it was very rewarding while so many so did you have experiences of the subtle body through that practice in terms of Kunda lenient. Those sort of things that did was that part of that experience of the Ashram for you. So I'll take care and language here because I think there's a lot of misunderstandings about the the different levels of subtle energy bodies and so on sign. I don't WanNA claim to be some master subtle energy body experience so more. I would say that the the Buddhist understanding of Jonah is actually more useful in this. Which is that. There was enough collecting and settling when. I get quiet that there are feelings of tremendous piece welby and one s unit feelings and then when I left the Ashram and started going deeper into mindfulness. It produced more wisdom
"tara brach" Discussed on Tara Brach
"The following talk given by Tara Brach Meditation Teacher Psychologist and author. Nama Stan. Welcome today I was sent by a friend. Article about a Palliative Care Giver. We're who works with. Children are dying in South Africa and he did a survey with them. A kind of informal survey and the inquiry was really what makes life worth living and one of the main responses was. Nobody wishes that they'd spend more time on line that that was the first thing the other one I want to name was kindness matters if you see this article Quite beautiful just registering that when. We're really aware that we don't have that much time. We don't want to be off in some virtual reality day and we do want to be in. Our hearts wanted to start that way because this is the second of a three part series on on radical compassion. It's based on the title of my new book which will be available December twenty nine. This is my commercial moment. The book and these talks is meant to give some guidance in using the rain. Meditation which is mindfulness and compassion in working with our inner life. From whatever stuck places we have going on. Tonight it'll be relational. How do we wake up more with each other? And the next week extended relational. How do we really be part of the healing in a pretty hurting world livestream you can also add missed one of these you you can also get it by going on Tarbuck Dot com where you can get any talk really and also you can link to the book and so on so we begin with a holiday story that is really one of my favorite illustrations of Josue Watt in this story story an old man in Phoenix calls his son in New York and says a hater in your day but your mother divorcing thirty years of misery or enough? I can't handle it anymore. The Sun screams at them. What are you talking about pop? And he says we can't stand the sight of each other any longer. We're sick and tired of each other. So recall your sister in Chicago and teller and he click hangs up okay so son calls a sister and she's immediately went Sushi. Here's she says okay. I'll take care of it then. She calls her father in Phoenix. She says you're not getting divorced. Don't do a single thing until I get there. I'm calling my brother. Back will both be there tomorrow. Zero she hangs up. The old man hangs up. His phone turns this wife okay. They're coming for the holidays and they're paying their own way so I start with this because so much just flying around for so how many people around the holidays and what comes up is on some level we become the late of awareness shines on where the different tensions are. They may not be as extremely streamline manipulative as that but we get the idea so in a little bit of you do a reflection. There's several in this doc on on just looking at your current relationships and in some way with that Lens of how is this for me and one of the lenses this will use really as far as the end of my life looking back and I find it very powerful to use the our life span as the lands ends. I often quote another palliative. Care Giver. Who after sitting with thousands of people reported that the greatest regret of the dying was I? I didn't live through to myself. I lived according to others expectations. Maybe according to Moan internalized judgment. But I didn't live aligned with my heart and then when there's a little bit of a deeper digging I like what does that mean aligned with our heart it really means you know if we're at the end of our life looking back. How would we want this relationship to a A? How would we WANNA be kind of presence and connection we want here? Are we really embodying. What matters to us and to me what's valuable is that this isn't just the dying that have regrets about their life? You Know I. I talked to a lot of people people I can sense right under the surface. There's a disappointment that this life isn't really unfolding. The way I want it it to be. I'm not the way I want myself to be. It's not just the dying that sense of being on the line. So how do we wanna live and one of the ways. I language what I find when I really explore with people is the language of radical compassion and on what I mean by radical compassion is that were embodied in other words. We can't really be compassionate if it's idea in our mind like we hear about people out there that are having a hard time and we go. Oh that's really too bad I. I'm so sorry verses. This is the kind of compassion when our hearts are tender and their resonant. And we're actually caring and we are. We want to act so radical compassion means were embodied and the caring is active and radical compassion means that our hearts are all inclusive. It's not like we feel a whole lot of compassion for this person but this person doesn't deserve my care. It's not like that. It's a very open inclusive quality of heart and I'm spending a little time on the definition because I think we need to reclaim the word compassion. It's it's floating out there. It's a lot like love. It's very mushy and yet if there's ever a time in the world history that we need actively cultivate compassion and caring and stretch ourselves widen the circles beyond where habitually we pay attention. It's now it'll be what allows us to care enough to act for our earth that is suffering so much for those that are most vulnerable and live to ourselves right in an immediate way tonight and tomorrow with the people that we are interacting with so we need to reclaim climate and in that spirit. Let's let's reflect for a moment. Invite you to sit comfortably.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara Brach to access more of my meditations or join my email list list please visit Tara Brach.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara Brach tax more of my meditations or join my email list please visit Tara Brock Dot COM as you come into stone this take some moments to let your attention come to the heart area. Ask yourself this simple inquiry of what really brings me here what brings me to practice and listen in for your deepest intention. What feels most sincere what feels like truth to what is it that matters to the degree that you can touch into to that sincerity of feeling what you care about whether it's more presence more realization Jose Shin of your own true nature open heartedness. Maybe touching piece. When you sense what matters in that connecting with your intention you become more available? You're more at home taking some moments to scan through the body and just notice if there's areas of particular tightness tension places that are ready to soften or Lecco pay particular attention as you scan down to the area of the brow. Let the brow be smooth. The is soft the jaw unhinged you might bring a slight smile to the mouth see if you can send the inside it at the mouths smiling killing the volume of the tongue relaxing the root of the tongue matt let their shoulders fall away from the Nair relaxing axeing back and down safe. You can soften a bit cents is whatever tightness might be in the shoulders as floating in awareness. You can notice a little bit of untangling movement sensation inside the shoulder the hands hands arrest in an easy way effortless easy and still and then softening often in the hands feeling from the inside out so you can sense the tingling and vibrating the pulsing. That's their let there be an openness to the chest see if you can notice sensations liveliness in the heart area uh scanning down the abdominal area loosening softening the belly notice the experience of having this next in breath we received deep in the torso that'll be received a softening belly the spread and this one and again noticing the experience of relaxing lacks in through the whole pelvic region receptive and at ease volume length of the legs dealing the feet from the inside tingling and vibrating there still aware of the fee also feel the handsaw oft awake widening the Lens of attention to feel this whole body a vibrating alive see if you can send the spotty as fueled of sensation discovering within this field of sensations the particular sensation of the breath sensing the inflow and outflow at river of Wrath that the nostrils let the breath deepen should that you extend extend the in breath nice slow deep breath and extend the out breath slow release continue in this way so that the in breath and the out breath are matched same time a slow long breath and a slow long out breath with no pause in between long slow in breath a long slow out bre continuous breath breathing right in again when the breath is ended and then out again no pause paying attention to matching the length of the in breath out breath.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara Brach to access. More of meditations joined my email list. Please visit Tara Brach Dot com yeah as you close. Does your is just feel your body sitting here. Breathing new may bring your attention to the area of your heart so you can feel the Braff at the heart and let your reflection be what is my deepest intention right now for practicing for meditation. What really is your heart's longing as you reflect just feel what is really connects you with your sincerity? What do you feel most sincere about? Is it waking up your hearts. You can love more freely is being more present in your day to day. Moment is waking up from the transfer fear being more courageous is a deep realization your shoe nature the truth. What's so long that brings you here?.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations. Join my Email list, please. Visit Tara Brock dot com. You might take some moments to adjust your posture. So that you're sitting in a way that feels upright you're sitting tall. And that helps to bring some alertness to your presence. It also at ease. See if you can relax around that tall nece? Relaxed and alert. You might feel this body sitting here breathing. Feel the breath right in the area of the heart. Let there be listening to your heart. And you might ask yourself. What is my deepest intention for practicing meditation right now. This is the inquiry of what really matters to me. The sinning noticing what you really feel sincere about. What your heart cares about? As you sense that carrying we'll be chanting together. As a way of opening the meditation will chant the mantra own that sound current of connectedness, and you might gently bring the palms together at the heart. Chant three times. We'll begin by taking a nice, full and deep in breath. You can right from the beginning of your meditation and fuse, the quality of friendliness of open heartedness. And the image and felt sense of a smile can support you in that quite powerful way. You might begin by imagining, a vast blue-sky extending an all direction. Transit failed at the curve of a smile. That receptivity and brightness and warmth of a smile. Imagine sense your mind merging with that open sky. Why
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations. Join my Email list, please. Visit Tara Brock dot com. Become aware of your breathing. Let yourself fuel the breath in the area of the heart. Breathing in and out of the heart. And you'll notice that helps you listen more deeply to the heart feeling the energy the felt sense in the region of the heart. Taking these moments to reflect on what your heart's intention of. For practicing that attain right now. What calls you? And whether you've. Never reflected on this before. Or you've done this hundreds of times since fresh and with sincerity. What is it that most matters to? What really matters. In the stillness might begin to let the awareness scan through your body. Sensing where it's natural and easy to let go of it. He might soften the is let the brow be smooth. Letting the ice floe like orbs pool of water. Perhaps feeling a slight smile at the lips. Zen master TEK, not on Kalsa smile yoga because it sends our nervous system. Message to let go of the fight flight freeze reaction. To rest in more comfort and ease. Said slight smile. I saw. You might let the shoulders follow way from the neck. If you can feel from the inside out. The energy sensations the shoulders. You might sense. The possibility of dissolving of ice melting to water. See if you can feel that kind of melting. Ice to water. And what are to gas? Letting whatever. Feelings that remain of tightness or tension. Float in awareness. Allowing the hands to rest in a very easy and effortless way. You might soften the hand and feel them from the inside. Softening the hands. See if you can detect the tangling vibrating. The movement in aliveness of energy inside the hands. Let
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach taxes. More of my meditations. Join my Email list, please. Visit Tara Brock dot com. In the stoneless? You might envision a great open blue sky. Boundless athletes sky. Magin the curve of a smile spreading through that sky. Luminous receptive benevolent. Really atmosphere that open sky filled with a smile. Letting the mine merge with that sky. Open awareness. Luminated with the receptivity of smile. Since floating in that open space. The is. Letting the curve of smile the outer corners of the eyes. Listen, sations, the brow smoothing. The eyes are smiling. In that open fuel. Of where? In the mouth to the lips in a slight smile. The inside of the mouth smiling. Helping to bring a whole sense of kindness and gentleness spreading to the body. Might feel the sensations of the face. Cheeks lips gums and teeth. Relaxed perceptive. Imagine incensed the through filling the neck. Curve smile spreading through the neck the throat air. Softening opening. Tuber visualizing, the smile and feeling. Notice. What happens the sensations in the throat? When you really imagine and feel a smile there. The eyes are smiling. Mouth. The throat. Visualizing feeling smile. Spread through the chest through the heart. As you smile into the heart. What are the sensations and feelings that you feel? Can you notice how smile spread should the heart in create space? To feel fully. What's there? The is still saw smiling. The lips. No, slight smile. The throat visualizing incensing that curve of a smile. And the heart smile spreading through the whole heart region.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach taxes. More of my meditations. Join my Email list, please. Visit Tara Brock dot com. Take a moment. Just to listen. Listening aware of sound around you. She can listen a global way. Letting everything and complete the receptive. Listening to close in sound. Sounds of these words. Spaces between sounds. The thing to the space never. The snake to the more distant sound. Sensing the vast -ness of awareness. That includes the most distant sounds. Notice saying how? Listen, and you can't control anything. Sounds spontaneously arise. Movin disappear on their own. Relaxed receptive? Attention. The snags one of the great template. For pure wakefulness in awareness. Awake. Space receptor. Nothing to do. You can offer this. Shame listening pression inwardly. My gently scan through the body. Listening to few the aliveness. Crap starting with the region of the is maybe softening a little. Very receptive presence just noticing. The cessation as they are. Vibration? Pressure flow. Maybe the liquoring of light in darkness that the lids. Being aware of the region of the mouth. Perhaps a slight smile to enhance receptivity.
"tara brach" Discussed on Tara Brach
"The following meditation is led by tara brach to access more of my meditations joined my email list please visit tara brach dot com without listening attention just notice the sounds that are here relaxing open leading sounds wash syria the close in sound perhaps in the room including sounds in my voice noticing the space between fans sensing the space in the room listening into that space and then the more distant sounds noticing that sounds are known by bringing the attention to them they're seved they're known spontaneously nothing to do the same receptivity of listening you can listen to feel the aliveness of the body chest does with the appearing and disappearing of sounds to sense the arising of sensation this play tingling and vibrating heater cool denser lose biter happy sledding this play of sensations three you he noticed the place of real tight nassar tension sense what happens when you soften around it just let it float what happens when you feel the shoulders the inside and just let it float whatever tangles might be there when you soften around the hands and just feel the life in the hands floating in awareness listening and softening in the belly softening around the live that's they're letting it move and flow just as it is i
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations or join my Email list, please. Visit Tara Brock dot com. We opened with a very simple reflection. What is your deepest intention for being here right now? For practising. What is it that your heart longs for? What feels most important? Sensing how the gateway is sacred presence through this embodied being. You might let the is often. The brow. Be smooth. There's a lot of thinking and worrying all those little micro muscles tense up. This relaxing. You might visualize and feel smile spreading through the eyes. Lifting me outer corners slightly. Letting a smile spread across the lips slight smile. The inside of the mouth smiling. You might send your tongue and fill the opera palette of the mouth. Deal. This station of aliveness the lips the guns t-, Tom. The throat fills an act. Feeling the aliveness there? Allow the shoulders to fall away from the neck. Let the awareness fill the shoulders. Can you feel them from the inside out both shoulders simultaneously? Let there be a balancing. Fuelling of aliveness to the shoulders. Perhaps that melting sensation. Of ice to water. Water to gas. Cinching whatever tightness or tension might be in the shoulders floating. In awareness. That the hands rest. Without any effort very easily. Relaxed. Now softening the hand. Softening again. And notice still live nece from the inside out. They're receptive intimate. Attention. Letting
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach tax us, more of my meditations or join my Email list, please. Visit Tara brach dot com. As you come into stillness, be aware of this body breathing. Feel the breath in the area of the heart. Let yourself sense. You're listening to your heart rate now. Listening and sense. What is your intention for being here right now for joining into practice meditation? Forbade arriving in this way for teachings and practice. What's your intention? Listen into where you feel most sincere. Sense of what really matters to. You could the end of the time this evening. Kill something shifted something awakened something. Fresh something new. Some sort of homecoming. What would it be like what is your heart lung for? The few what you care about. And our shared caring for waking up our hearts, waking up with sometimes scribe is the all inclusive heart. The heart. That's free to love without holding back. You might gently bring the palms together in front of the heart as we chant together Asanga community. Much the mantra own simple, beautiful sound current of connectedness will chant three times. So begin by taking a nice full in breath. One of the most direct gate ways depression by weakening awareness, the body. You might scam through the body and sense if there's any places where there could be a natural letting go. Places that wanna let go. Noticed saying where there's. Really, predominant tension, or tightness. Softening? Consciously let the eyes soften. Let us smile spread through the is lifting the outer corners. Letting the brow be smooth. Essentially, the flicker of light dark. Secessions in vibrations in the whole area of the brow. Killing a slight smile at the mouth.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach taxes. More of my meditations. Join my Email list. Please visit Tara Brock dot com. As you let your attention go inward. You might ask yourself. Very simple question. And that is what is most important to me. What is it that brings me to practice right now. Is really what does your heart long for. Take some moments to censor deep intention takes a kind of inner listening. Where you feel most sincere. Feel your heart with its wisher prayer that may these moments of practice serve awakening our freedom touching piece. Working with fear. Feeling more at home in myself. Opening my heart. In the quietness, gently scanning through the body noticing if there's any obvious areas of tightness or tension. Taking some moments to allow yourself to soften. It can help to pay attention to the area of the eyes. Softening the is and all those micro muscles round. The is letting the brow be smooth. Unhinged the jar, perhaps allowing a very slight smile to spread across the lips. Lowering the shoulders to relax back down a bit. Feeling from the inside whatever tightness tension might be there. Just allowing it to float a bit in awareness to naturally soften loosen. But the hands rest in a very easy effortless way. Softening the hand. Noticing from the inside out the aliveness. That's there. Softening again. Sensing how and you relax. You can connect with a lot more aliveness. Let the Chesapeake open. Loosening, the belly letting this next Braff received in a loosening valet and a softening belly. This. And now this one. And again. And again. The awareness wake up deep in the torso. Spreading down through the legs. That awareness wakefulness with legs ride into the feet. Widening
"tara brach" Discussed on Tara Brach
"The following reflection is led by Tara brach to access more of my meditations are reflections are join my Email list. Please visit tar Brock dot com. Learning to stay, opens up the space that gives us our life. That's one of becomes real with our inner life with others. So just do a brief reflection on this. So closing your eyes, and we'll just take a pause together. Just notice what's right here. What is happening inside me right now. That question. Can I let it be? Can I let it be just as it is. One sage asks, what if we've been unwilling to feel. You might sense the scanner life, a little sense. What what's going on that you've been in some way not wanting to feel. Vulnerability, what fear, what sorrow. For these moments, let your intention just to stay. To offer that attention that can truly transform. You might deepen your attention a little feel where whatever might be vulnerable might be scared might be sad is living near body. Just for these few moments, offer a genuinely kind attention. And that means that if you'd like to also offer a gesture of kindness. That can be a really powerful part of staying simply putting your hand on your heart or your cheeks, two hands on your heart. So that you're really. Communicating n. wordly I'm here right now. I'm here on the tenting. I'm with you. Notice what changes. In just a few moments of offering attention. To something that might actually pull away from. Roomy says, keep your gaze on the wounded place. This is where the light enters. Syncing. What happens is you offer your presence. Perhaps noticing more of what I sometimes call heart space. You're resting and. More open, tender awareness. This is the first pathway learning to stay begins to open to our secret beauty to that tenderness that compassion. Our towns Moore says to the divine that chimes through. Unless you'd like you can relax your hands down. If your hands have been hard and open your eyes, if you'd like.
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations. Join my Email list, please visit Tara brach dot com. Like to invite you to start in a simple way, be aware of your breathing, and let's take together nice full in breath. So filling the chest and filling the lungs breathing in. And then breathing out slowly slow enough. So you can feel the sensations of the out breath. There's a sense of letting go letting go. Then again in Helling deeply. Very intentional inbred. And then a slow out breath. Surrendering releasing the breath. Relaxing, outward. And one more time inhale, deeply. And XL slow, outra releasing relaxing. Than just allow the breath to be an its natural rhythm. Relaxing with the flow of the bra. Just notice the quality of presence cheer right now. Bringing presence and a listening attention to the heart area. Take some moments to reflect on intention just sensing, what is the deepest intention you have and being here. Santon what most matters to. With that listening attention spill wear of the sound. That arise and pass away. Listening into the space of this room. The soft sounds close in. The sound of parents is of these words. The disappearing sound. Where the spaces. The twin sound. The more distant sounds. Aware that in listening, we don't focus on sound as much as receive sound. Listening, not just with your ears, but with your whole awareness. Sledding
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations, joined my email list. Please visit Tara brach dot com. And where this body sitting here breathing. Bringing that friendly attention, a soft, clear, friendly attention. To the spotty. As a way of lighting up that attention letting be warm. You might have the image of smile spreading through great sky. Trying that the feeling and image of smile spreading through great sky. Receptive open, bribed. And then letting the mind merge with that sky. So the the smiles filling your mind. Might sense. It's easy to soften a bit in the eyes. Even a magic, the outward corners, the eyes off a bit lifted in the smile, sense of smile spreading through the eyes. At the brow. We're thinking alive is a lot of little micro muscles around the eyes that tense up. Civilian helps to soften to smile into the eyes. Soft dies. Slight smile at the mouth. The inside of the mouth smiling. Let the tongue fill the lower palette. You might even censor relaxing down to the root of the time. Noticing the sensations. That are felt in the area of the mouth. The time, the gums teeth, the lips. Sense throat filling the neck, perhaps even image and sense of a smile spreading through the neck. To allow there to be an openness. It can feel the sensations they're fully. Receptive, friendly presence. Visualizing and having the felt sense of the smile spread through the chest in the heart area. Again, not to cover over, but really to make space. So we can intimately contact our experience in the body. Killing from the inside out the sensation, the feelings in the chest and heart area. Seeing if it comes naturally to let the shoulders follow away from the ears. Healing there were inhabiting filling the shoulders. The inside out. A movement of energy there. Feels very stock, which it sometimes does just let that float in awareness. Letting
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations. Join my email list, please visit Tara Brock dot com. Mike, let the attention come to the natural movement of breath in your body. Shange that you can feel the breath coming in and out of the heart. Bring your attention to the domain of the heart. In with an inner listening. If you could listen to your heart just pose the question. What really brings me right now to meditation practice. What's my deepest intention. Listen in chance? What matters to. Listen for? What feels most sincere near. We began our practice with a simple chant, the mantra own mantra of connectedness. So I, that kind of goes past dollar thinking, allows our heart to feel awake. Full. You might bring the palms together gently in front of the heart shooter bringing your energy there. Your attention, and with the chanting Chen it three times, please begin by taking a nice full in Braff. In the stillness. You might scan through your body and whatever wants to let go in these moments. Noticing where there may be some habitual tightening holding. You might say. Tension in the area of the shoulders and sense if it's possible to just soften a little. Let whatever's tight float a bit awareness. Sense. It's possible the soften the Hamshaw little. To let them rational, really easy and effortless way. Perhaps to loosen the Belaiche off on the belly. You might find if you feel the face, let it be expression less than than ran a slight smile to the mouth. Perhaps smiling into the is a little. Begin to sense the flash around the is shopping, the brow, smooth. To explore a listening attention. Opening the awareness to sound. Since
"tara brach" Discussed on Tara Brach
"The following meditation is led by Tara brach to access more of my meditations or join my email list. Please visit Tara brach dot com. You might let the breathing deepen so that you can feel as if you're breathing in and out of your heart. Not that help you be aware of the felt sense in the heart area. Year listening and paying attention to the heart. You might ask yourself what your deepest intention is for being here right now. What it is your heart longs for. Really matters to. Ask. And then listen. Listen to what feels most sincere insider. What you really care about. It might be learning to relax. Marne touch more presence. Texan piece. To wake up your heart. Feel more at home in yourself. Be more free to really realize your your full potential. Let your census be awake. Listening. Receptor. Where the sound in the room. More distant sound. Imagine censor sounds washing through. Also wear of visually, perhaps light in darkness. The growing in the lids. You might be aware of the sense of smell fragrance. Schimdt. The space around you. Might be aware of the sense of touch your hands lightly, touched your legs or each other. The touch of the weight of your clothing. Places have contact with you're sitting on your cushion or chair your feet, touch the floor. Sent. Receptive. Can also open to the sense of your body from the inside out. Perhaps feeling the hand and softening a little. And then softening again. Feeling the tingling in the vibrating space inside the hands. Fill