Mindfulness-Awareness
January 25, 2012 | 13 Comments
mindfulness and awareness
practice and study
form and emptiness
precision and letting go
unconditionality and tenderness
word and story
voice and song
concentration and intuition
luminosity and emptiness
What do these pairs of words have in common?
As we practice shamatha meditation (sometimes translated as the practice of tranquility), we come to see that it is actually comprised of two elements that are 100% inseparable. The first is called mindfulness and the second is called awareness.
The word mindfulness is often used to describe all meditation practices–and it is a great word. However, it is only a part of the equation. The practice we are doing together is actually better described as mindfulness-awareness practice.
Mindfulness is the act of placing attention on our breath, over and over. When attention strays, as we notice it has done so, we simply let go of this “other” object of attention (a thought, bodily sensation, emotion, sense perception), and return attention to breath.
When you think about it, this is an amazing thing to be able to do.
When I give instruction, I often begin by asking students to put their attention on their left big toe, say. You can each do that, right? Then, without moving or changing anything, now place your attention on your right earlobe. You can do that too, yes?! Ask yourself: what is that thing that moved between toe and ear? It is very distinct. It doesn’t come from any physical shift. It requires no training. We all know exactly how to do this. Given that, we can place our attention wherever we like by simply requesting it to move.
The problem comes in when we try to hold our attention on any one particular thing. I mean, we all know what it’s like to want to write (*ahem* *cough*), say, but find ourselves instead making labels for all the spices in the spice drawer. In meditation practice, we are cultivating the ability not just to place our attention where we like but to hold it there–not as an act of aggression or self-correction, but for whatever reason we choose. This is mindfulness.
In addition, as you practice, I’m sure you have noticed (or will notice) that a certain clarity of mind presents itself in flashes. An insight may arise during practice or, more likely, as you go about the rest of your life (called “the post-meditation experience” by practitioners). In addition to spontaneous moments of “knowing,” you may also experience spontaneous moments of feeling: you are more readily touched by both the sorrows and joys of others. You notice a homeless person and feel desperation in your bones–you wish you could help. You see a couple looking into each other’s eyes with love and you feel delight in your own heart. This is also a form of insight. When insight arises in our thoughts, we could call it wisdom. When it arises in our feelings, we could call it compassion. Altogether, these spontaneous arisings could be called awareness. Somehow, this too is cultivated in your meditation practice. It’s not just increased concentration that results–so does a more panoramic view. Our practice is simultaneously one-pointed and quite spacious.
Mindfulness naturally gives rise to awareness. Awareness is predicated on mindfulness. They are completely inseparable.
An easy way for many of us to relate to this is by looking at analogies in creative endeavors, which are basically endless. When you write, for example, you can only write one word at a time. Word. Word. Word. Each one a gesture of precision. Still, you have to know what to say. Where does this knowledge come from? Somehow, when you check within (on a good day), you find that suddenly you have something to say–but only if you let go of your ideas about what you have to say. A kind of letting go into complete spaciousness always precedes a moment of inspiration. This is awareness. In writing (or in music, painting, dance, and so on) we are constantly navigating between gesture and inspiration, precision and letting go, mindfulness and awareness.
Please sign up for The Open Heart Project for (free) meditation instruction.
categorized in: meditation, open heart project
13 Comments
Thank you. I am greatly enjoying the Open Heart Project. And it is, indeed, opening mine.
So very glad to hear it, Sandra.
Susan: I recently watched a video about mindfulness meditation. We know words can be so powerful, and one word was said about our feelings to use the word “curiosity” about them. Don’t know why but this one word immediately neutralized them for me somehow. A way of not judging them, just being awfully curious. Maybe this will assist others too. Love Kathy
Definitely helpful, many thanks! Curiosity is a very profound and wonderful skill. Thanks for mentioning– xo S
This has been happening to me since I began my practice about 2 months ago. I began with no expectations, and I only usually meditate for 10 minutes a day, sometimes 20. But I have been having increasing spontaneous moments of clarity, or compassion, or sometimes just “dropping in” to a calmer, more meditative place. As for the impact of meditation on the rest of life, I didn’t envision it happening like this so it felt like a surprise the first few times. But I assumed that these experiences were directly related to my new meditation practice. It’s also quicker/easier to access a place of goodness within when I’m triggered into anger, fear, etc. So glad to have read your post today.
Ebee, it is so good to have read your comment today! What you describe sounds exactly right. I’m grateful to you for your practice.
I love this way of looking at opposites as, in fact, being bound to one another. It’s helpful as a way to think about letting go of the need for the “positive” vs the “negative” of any desired outcome. Thanks for sharing this.
You are so welcome, Karen.
Susan,
This morning I sooo wanted to go back to bed, and then I read your post and remembered why I get up to meditate. I have been with the Open Heart Project for a few months. I don’t meditate every day (yet) but at least 4 times per week.
Foremost among them, I have more effectiveness behind my other intentions throughout the day. For example: I am trying to become a better listener. This is a difficult one–the habit of half-listening is a hard one to break. The key is akin to meditation–learning to stay focused on the speaker, not your own thoughts. Anyway, the mindfulness I am cultivating on the cushion permeates this intention and others, and am more effective.
The spillover effect is there from the general inclusion of meditation in my weekly activities. But I have definitely noticed that I am calmer and more intentional on the days when I meditate than on the days in between.
Susan, as always, thank you for this project. It is tremendous.
When I did mindfulness meditation correctly, I found out that when I am thinking thoughts instead of being in the “now”, that there is a lump in my throat. There is a thought stuck in my mind. So I find my breathing sometimes stops, or becomes shallow; then the throat tenses. I just stop the thought and direct my attention to breathing slower and longer. I found the throat tenses several times during the day with different thoughts and feelings. And, I’d just direct my attention to my breathing again. So this mindfulness meditation helps me to bring my awareness to the here and now which is hard for me to do before.
Interesting!
Thank you Susan for the meditation audio that gave detailed instructions on how to direct our attention back to our breathing gently and slowly. On my own, I’d be harsher on myself. But yours is a more compassionate approach to the self despite the imperfections.
Gentleness is the practice!