Posts Tagged ‘breath’

Improving in my mindfulness group



We work on brain science, focus, letting go, body awareness, thoughts, and application of our practice.

We work on issues that derail us. Home work or focus during the week has helped strengthen their practice and improve life.

We work on sitting shorter periods with maximum effort (focus). I have introduced different objects of focus.

I always recommend using my breathing model and listening as our core focus. Then ideas like, altruism (loving kindness gratitude), showering others with kindness without regard for reward becomes our focus object.

A shift in focus from a visual to listening object expands everyone’s skill level.

Imagine sitting with your back to a dense jungle, tender dry from a year long drought. Something in the jungle is heading our way.

Can you quiet down inside your ears, listening deep into that jungle?

Scenario two: We are commanding a submarine 200 feet below the surface. An enemy ship is hunting us. Shhhhhh.

Absolute quiet, absolute silence is our goal for the next 15 minutes.

Add some creative challenges to your mindfulness practice.

Enjoy the journey.



Mindfulness: Benefits I have experienced part two, 2




Benefit three: Ruminating, spending time letting the mind wander aimlessly has drastically declined.

Visualize a giant sports scoreboard, instead of visitor and home team, we have time spent in past or future, and time spent in the present moment.

My score is very lopsided now, my present moment awareness increases as I practice. My thought process has shifted.

If I need to think, it is directed thought. A High School student desires a career, so he/she directs thought into the specifics needed.

After the investigation, he/she returns to now.

We experience this moment, then we move on to the next moment, absent of any backage from the past.

We build a quiet space between external stimuli and reaction. This space gives us a choice, so we can react or ignore the situation.

We practice by refusing to react in situations that illicit an emotional reaction.

Can we resist reacting in awkward, emotional or anxious moments?

With daily practice we can be a neutral observer, focused, relaxed and content.

I have found happiness happens in one time zone, now, this moment.

Happiness can not be found in the past or future. It is not found when thought engulfs us.

Living in the present eliminates many of mankind’s mental issues (suffering).

Eliminate negative thought, refuse to entertain negative emotions.

Never say a negative thing or hold a negative thought about yourself.

The left hemisphere is extremely literal. Say your unworthy and the “Ego” will bring many memories of past events when he/she felt unworthy.

Perception becomes reality.

Let go of the past of thought for a while.



Mindfulness: Benefits I have experienced: Part One, 1




The first breakthrough was dropping the victim attitude and lifestyle. Taking actions, strenuous aerobic exercise, meditating five hours a day, research and reading of ways to improve, and finally mindful application filled my day with positive effort.

Before I found meditation, my blame was aimed directly at my father. Hate, resentment and rage filled my life.

After finding mindfulness, my perception changed. Letting blame go brought total responsibility to my doorstep.

Until we take responsibility for our life, healing is impossible.

Benefit two: Depression has not visited me in many years.

Mindfulness taught me to let go of the Ego’s needy thoughts. When melancholy grips me at supposed low moments, my practice takes over.

Meditating has built my focus and ability to take a step back, observing the thoughts from a distance.

As always the culprit is my adolescent “Ego” bombarding me with needy thoughts of me lacking something or someone wronging me.

By letting these thoughts fade, then focusing on my senses, calm enters my being. My breath can dissipate cortisol and adrenaline as it energizes my parasympathetic nervous system, the brakes.

That melancholy mood withers without attention.

Where we place our attention has the greatest impact on our life!

Anyone have a different most powerful skill?



Drumming up the Past can bring anxiety and more

pixabay: 3D_Maennchen



A phone interview launched me on a journey into my past. An author was writing a book on Miami Orioles baseball.

He asked me how I started playing baseball. Even at this age, 67, I wondered how my family would retaliate.

That little boy still carries childhood fear.

I was surprised. Drumming up my baseball career, brought back the loss.

My PTSD, not fully activated yet, forced me to quit playing. I feel ashamed sharing that. Quitting is vile in my world.

I felt more loss the last couple of days than the day I walked away.

My PTSD destroyed my life when I was young.

PTSD stole my dream!

I maybe healed but a big void will never be filled.

Two of my teammates have committed suicide. One a Cy Young award winner and Orioles broadcaster, Mike Flanagan.

The other jumped off the Golden Gate Bridge, Dante Benedetti.

Throughout my career, these two guys would of led the list of players who were easiest going, happiest.

When I quit baseball, it was out of desperation to survive, now for the first time I feel the loss.

Well, I need to meditate, feel this loss in its entirety, then let it go.

This does not feel good, but I need to experience and release this saved trauma.

Another piece of hidden trauma has surfaced and now I will integrate it.

Meditating and healing are a daily challenge.



Dissolve your problems: “Breath to Breath”



If you’ve sat with the breath for even a few minutes, you’ve seen that this practice is an open invitation for everything inside you to come up.


You see your wild mind, which we all have, and which can be quite overwhelming at first. 


It has been there all along, of course, but this concentration has brought it into relief.


The ultimate goal—though this is no easy thing and takes time to develop—is to allow everything to come up, with all its energy: 


all of, for instance, your anger and loneliness and despair, to allow these things to arise and be transformed by the light of awareness. 


There is tremendous energy in these states, and much of the time we suppress them, so that we not only lose all the energy that is in them but also expend a great deal keeping them down. 


What we gradually learn is to let these things come up and be transformed, to release their energy. 


You don’t solve your problems in this practice, it is sometimes said, you dissolve them. 


But the wild mind that we all confront when we start discourages many practitioners. 



What is the mind? : “Meditation for the Love of it”

According to the tantras, the phenomenon we experience as “mind” is actually a particularly vibrant and subtle kind of energy.


An ocean of energy, in fact, in which waves of thoughts and emotions arise and subside.

Your thoughts and feelings—the difficult, negative, obsessive ones, as well as the peaceful and clever ones—are all made of the same subtle, invisible, highly dynamic “stuff.”


Mindenergy is so evanescent that it can dissolve in a moment, yet so powerful that it can create “stories” that run you for a lifetime.


The secret revealed by the tantric sages is that if you can recognize thoughts for what they are—if you can see that a thought is nothing but mind-energy—your thoughts will stop troubling you.


That doesn’t mean they’ll stop.


But you’ll no longer be at their mercy.


* Tantra denotes the esoteric traditions of Hinduism and Buddhism that co-developed most likely about the middle of the 1st millennium AD. The term tantra, in the Indian traditions, also means any systematic broadly applicable “text, theory, system, method, instrument, technique or practice”.


* evanescent
ev·a·nes·cent: adjective
soon passing out of sight, memory, or existence; quickly fading or disappearing

“a shimmering evanescent bubble”

Pay attention to what you are doing!


How many times did you hear that as a kid?


Sounds like “Awareness” practice to me.

Not paying attention, wastes our abilities and chance at wellbeing.


Multitasking is another form of not paying attention.


We now know multitasking decrease efficiency and accuracy significantly. Also, multitasking eats energy and attitude.


I try to pay attention to my mundane tasks, house chores living with my three grandkids.



Doing laundry is calming at times. My purpose is allow my grandkids to look clean, neat and their best.



I slow down focus to hang everything properly, then time disappears as I enter this task.



A chore has changed, time suspended, we are living life as fully as possible in this mundane moment.


Then we move to the next moment, hopefully leaving the thoughts about this task behind.


Practice on mundane things first, then tackle the awkward and upsetting situations next.



Perfection is never a goal, being able to come back to now after we get lost will suffice.



The election is over, how long will you carry your judgments, your thoughts.   Direct thought to a solution, a plan, then come back to the laundry, now.



Try staying present more, wandering off, doubting, worrying and obsessing less.

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