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Today I invite you to sit for 10 minutes of meditation on your cushion (the floor or a chair).
Meditation is a type of observation. We observe things all the time, but when we observe we also try to make sense out of what we observed. “Why did he say that?” “Should I have done this instead of that?” “How is this going to turn out?” What makes meditation unique is that we only observe one thing at a time without analysis or commentary.
One of the best meditations is to observe the breath because it’s always with you. You don’t need any special equipment or a sacred location to observe the breath. Stop, limit distractions if you can, and count five breaths. Inhale, exhale, one. Inhale, exhale, two. And so on until you reach five. Then go back and start over from one and count five more breaths. Continue to do this for 10 or more minutes.
Why do we only count to five? Because we are observing one thing and one thing only. If your mind begins to wander, you’ll find yourself at a count of 8 or 12. Go back to one and count five breaths.
Meditation is that simple, but it’s also difficult because the mind really likes to wander.
If counting the breath is not for you, there are many other things you can observe instead. Gaze into a candle flame. Sit outside and observe a tree. Listen to the sound of a ringing bell. Chant a mantra. Whatever you choose, keep it simple and stay focused on that one thing.
Meditation brings us many wonderful benefits:
FOCUS: We learn how to focus the mind so that it is not distracted by the many other things vying for its attention. You choose what to think about without giving that right to someone else.
CLARITY: Our mind becomes more clear so that we see and understand things more fully. The mind is often compared to a lake where the sediment is churned up making the water cloudy and dull. Meditation encourages the sediment of the mind to fall to the bottom making the mind still and clear.
GOOD LISTENING: How many times have you walked away from a conversation only able to remember a fraction of what you heard? When the mind is focused and clear you’ll be able to hear what others are saying and recall the important parts.
BETTER SLEEP: When the mind is able to let go of excess thoughts as well as worry and fear, the mind can lead the body into restful sleep. This happens quickly and easily.
Knowing all of this, can you find 10 minutes for meditation today?
Meditation is a type of observation. We observe things all the time, but when we observe we also try to make sense out of what we observed. “Why did he say that?” “Should I have done this instead of that?” “How is this going to turn out?” What makes meditation unique is that we only observe one thing at a time without analysis or commentary.
One of the best meditations is to observe the breath because it’s always with you. You don’t need any special equipment or a sacred location to observe the breath. Stop, limit distractions if you can, and count five breaths. Inhale, exhale, one. Inhale, exhale, two. And so on until you reach five. Then go back and start over from one and count five more breaths. Continue to do this for 10 or more minutes.
Why do we only count to five? Because we are observing one thing and one thing only. If your mind begins to wander, you’ll find yourself at a count of 8 or 12. Go back to one and count five breaths.
Meditation is that simple, but it’s also difficult because the mind really likes to wander.
If counting the breath is not for you, there are many other things you can observe instead. Gaze into a candle flame. Sit outside and observe a tree. Listen to the sound of a ringing bell. Chant a mantra. Whatever you choose, keep it simple and stay focused on that one thing.
Meditation brings us many wonderful benefits:
FOCUS: We learn how to focus the mind so that it is not distracted by the many other things vying for its attention. You choose what to think about without giving that right to someone else.
CLARITY: Our mind becomes more clear so that we see and understand things more fully. The mind is often compared to a lake where the sediment is churned up making the water cloudy and dull. Meditation encourages the sediment of the mind to fall to the bottom making the mind still and clear.
GOOD LISTENING: How many times have you walked away from a conversation only able to remember a fraction of what you heard? When the mind is focused and clear you’ll be able to hear what others are saying and recall the important parts.
BETTER SLEEP: When the mind is able to let go of excess thoughts as well as worry and fear, the mind can lead the body into restful sleep. This happens quickly and easily.
Knowing all of this, can you find 10 minutes for meditation today?
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We’ve all experienced that wonderful feeling of having completed a yoga class. The energy is moving, the body feels more limber, and the mind (both thoughts and emotions) is more balanced and calm. Have you ever wondered how much yoga is required to feel these wonderful effects?
If you’re practicing yoga in the studio once or twice a week, you may be surprised to learn that just 15 minutes of yoga on the days you’re not doing a full-length class can keep those good feelings going every day of the week. Here’s why: The poses of yoga have a cumulative effect in the body. There is muscle memory that is created when we practice and strengthened each time we continue to practice. Practice more often and you’ll reinforce the positive vibes.
It's really not that difficult to add 15 minutes of yoga practice into your day in between your full-length classes. First, you have decide when and where you will practice. Find a place that is quiet and peaceful, away from home and work duties. Put your yoga practice on your calendar so you’re sure to fit it in.
Second, set a timer for 15 minutes. You’ll be surprised at how quickly the time goes by.
Third, decide how you want to start the practice. You can start lying down on your back, sitting upright, on hands and knees, or standing. Lift and lower the arms, move the spine from side to side, bend forward and back. This is your warm up.
Fourth, do some things you remember from your last yoga class. Was there something you really enjoyed? Something that challenged you and you want to try again?
Fifth, if you run out of things to do (hey, it happens!), simply sit quietly or lie down in savasana until your timer runs out.
Finally, bring your palms together in front of your heart and let gratitude arise in your heart. Say “Namaste” to yourself and all others who are practicing yoga today.
If you’re practicing yoga in the studio once or twice a week, you may be surprised to learn that just 15 minutes of yoga on the days you’re not doing a full-length class can keep those good feelings going every day of the week. Here’s why: The poses of yoga have a cumulative effect in the body. There is muscle memory that is created when we practice and strengthened each time we continue to practice. Practice more often and you’ll reinforce the positive vibes.
It's really not that difficult to add 15 minutes of yoga practice into your day in between your full-length classes. First, you have decide when and where you will practice. Find a place that is quiet and peaceful, away from home and work duties. Put your yoga practice on your calendar so you’re sure to fit it in.
Second, set a timer for 15 minutes. You’ll be surprised at how quickly the time goes by.
Third, decide how you want to start the practice. You can start lying down on your back, sitting upright, on hands and knees, or standing. Lift and lower the arms, move the spine from side to side, bend forward and back. This is your warm up.
Fourth, do some things you remember from your last yoga class. Was there something you really enjoyed? Something that challenged you and you want to try again?
Fifth, if you run out of things to do (hey, it happens!), simply sit quietly or lie down in savasana until your timer runs out.
Finally, bring your palms together in front of your heart and let gratitude arise in your heart. Say “Namaste” to yourself and all others who are practicing yoga today.
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World Meditation Day is celebrated every year on May 21. It’s an opportunity to celebrate the many physical, emotional, mental and spiritual benefits of meditation. Will you join me in reflection and meditation?
For today’s practice, you’ll need a quiet place to sit and write. And you’ll need a piece of paper and something to write with. You’ll be making four lists on your paper so be sure to leave room for each of them.
The first list is the physical benefits of meditation. Many people are prescribed meditation by their doctor because it assists with health problems. Dr. Herbert Benson became famous for discovering the relaxation response that occurs in the body when we sit quietly for meditation, even when we’re contemplating something simple like a flower or a sacred word. Heart rate and blood pressure normalize as the nervous system becomes more balanced. What physical benefits do you receive from meditation? Write them down now.
The second list is the emotional benefits of meditation. Many people find that simple meditation techniques can help calm anxiety, fear and anger. They can help us cope with sadness, disappointment and uncertainty. In my own life I have made peace with a lot of fears through my daily meditation practice. What emotional benefits do you receive from meditation? Make a list on your paper.
The third list is the mental benefits of meditation. Most people get stuck in the loop of their thoughts; I am sure you’re familiar with how the mind will go over the same territory again and again. It’s exhausting and it’s not very productive. Another way we get stuck in our minds is by seeing the minutiae but not the big picture. We miss out when we don’t see the big, wide world of possibilities available to us. What mental benefits do you receive from meditation? Make your list now.
The fourth list is the spiritual benefits of meditation. Since the beginning of time people have practiced meditation as a way to become more acquainted with Transcendence, however they have named it or defined it. Some have used religious language and concepts, while others are more nature-oriented or spiritual in their focus. We have an individual life that we are each responsible for, that is true, but we are also part of something or Someone that is expansive, supportive, loving, all-inclusive. What spiritual benefits do you receive from meditation?
And now, with our lists before us, let’s close our eyes gently, sit a little taller in our seat, calm our breathing and focus on our heart space at the center of the chest. Let gratitude arise in your heart for the many benefits of meditation.
As you bring your meditation to a close and return to your day, I encourage you to find a place to post your list of meditation benefits. Look at it often and keep adding to the lists. Take it as more motivation to keep up with your practice.
For today’s practice, you’ll need a quiet place to sit and write. And you’ll need a piece of paper and something to write with. You’ll be making four lists on your paper so be sure to leave room for each of them.
The first list is the physical benefits of meditation. Many people are prescribed meditation by their doctor because it assists with health problems. Dr. Herbert Benson became famous for discovering the relaxation response that occurs in the body when we sit quietly for meditation, even when we’re contemplating something simple like a flower or a sacred word. Heart rate and blood pressure normalize as the nervous system becomes more balanced. What physical benefits do you receive from meditation? Write them down now.
The second list is the emotional benefits of meditation. Many people find that simple meditation techniques can help calm anxiety, fear and anger. They can help us cope with sadness, disappointment and uncertainty. In my own life I have made peace with a lot of fears through my daily meditation practice. What emotional benefits do you receive from meditation? Make a list on your paper.
The third list is the mental benefits of meditation. Most people get stuck in the loop of their thoughts; I am sure you’re familiar with how the mind will go over the same territory again and again. It’s exhausting and it’s not very productive. Another way we get stuck in our minds is by seeing the minutiae but not the big picture. We miss out when we don’t see the big, wide world of possibilities available to us. What mental benefits do you receive from meditation? Make your list now.
The fourth list is the spiritual benefits of meditation. Since the beginning of time people have practiced meditation as a way to become more acquainted with Transcendence, however they have named it or defined it. Some have used religious language and concepts, while others are more nature-oriented or spiritual in their focus. We have an individual life that we are each responsible for, that is true, but we are also part of something or Someone that is expansive, supportive, loving, all-inclusive. What spiritual benefits do you receive from meditation?
And now, with our lists before us, let’s close our eyes gently, sit a little taller in our seat, calm our breathing and focus on our heart space at the center of the chest. Let gratitude arise in your heart for the many benefits of meditation.
As you bring your meditation to a close and return to your day, I encourage you to find a place to post your list of meditation benefits. Look at it often and keep adding to the lists. Take it as more motivation to keep up with your practice.
- Published on
Insecurity, worry and fear seem to be at an all-time high. Some of us put our trust in a relationship to make us happy, the government to bail us out, or a new doctor to have the answer to our physical ailment. These are all well-meaning but misguided attempts to place our trust in people and institutions which cannot solve our problems and cannot make us happy.
The Vedic tradition teaches that there is only one way to happiness and only one person we can trust. The source of all is within ourselves; we do not need to look outside ourselves to find what we are looking for. But when looking within, we need to take care to look to the True Self rather than the ego. The role of the ego is to protect us at all costs, even to the point of lying to us about what in life can be trusted. (Addiction, for an example, is a lie perpetrated by the ego.)
The True Self, however, resides within our bliss body. Because it has been with us from the beginning, no one can take it away. Remember to pause in the midst of every situation—joyful or sad, pleasurable and painful—and observe the enduring bliss that carries us through every moment. When you live from this center you will know the true source of happiness.
The Vedic tradition teaches that there is only one way to happiness and only one person we can trust. The source of all is within ourselves; we do not need to look outside ourselves to find what we are looking for. But when looking within, we need to take care to look to the True Self rather than the ego. The role of the ego is to protect us at all costs, even to the point of lying to us about what in life can be trusted. (Addiction, for an example, is a lie perpetrated by the ego.)
The True Self, however, resides within our bliss body. Because it has been with us from the beginning, no one can take it away. Remember to pause in the midst of every situation—joyful or sad, pleasurable and painful—and observe the enduring bliss that carries us through every moment. When you live from this center you will know the true source of happiness.
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This is the last of our series on news you can use from Yoga and Ayurveda to have a healthy Spring. So far we’ve covered Spring eating, Spring movement and Spring breathing. This post is on Spring meditation.
Meditation is meditation, right? Well, yes and no. Some people find a meditation style that works perfectly for them and they use it for years and years. But for many of us, our meditation style shifts with the seasons, just like our eating, movement and breathing.
So what exactly is a Spring style of meditation? It will take its cues from what we know about the Spring season, such as the heavy, slow, nurturing qualities that describe the kapha dosha in Spring. Here are some practices to consider:
Sitting meditation: This is a time of year when we can really take advantage of the heavy, slow qualities by emphasizing their best features—stability and stillness. We may find that sitting quietly is actually easier this time of year. Find a place where you won’t be disturbed. Sit up straight in a chair or on the floor; even sitting back against a straight wall can help. Set your timer for 5 minutes and follow your breath. If your mind wanders, continually return to your breath. Gradually add time until you’re sitting for 20 minutes.
Walking meditation: If the heavy, slow qualities of kapha are dragging you down, get up and walk. The traditional way to do this is to walk slowly and mindfully by concentrating on each step. One breath per step for 10-20 minutes. Another way to do walking meditation is to get out in Nature—go to a park or walk a trail all the while listening, looking and enjoying the gifts of Nature. No worries allowed to accompany you on this journey!
Give generously from the heart: The most loving and big-hearted people are those with kapha constitution. We can all take a cue from them by giving generously from our heart by making delicious foods to share with others, giving donations to charities that directly help people or animals, or listening without judgment when someone shares their pain or concerns.
Here’s to having a healthy Spring naturally. You can do it!
Meditation is meditation, right? Well, yes and no. Some people find a meditation style that works perfectly for them and they use it for years and years. But for many of us, our meditation style shifts with the seasons, just like our eating, movement and breathing.
So what exactly is a Spring style of meditation? It will take its cues from what we know about the Spring season, such as the heavy, slow, nurturing qualities that describe the kapha dosha in Spring. Here are some practices to consider:
Sitting meditation: This is a time of year when we can really take advantage of the heavy, slow qualities by emphasizing their best features—stability and stillness. We may find that sitting quietly is actually easier this time of year. Find a place where you won’t be disturbed. Sit up straight in a chair or on the floor; even sitting back against a straight wall can help. Set your timer for 5 minutes and follow your breath. If your mind wanders, continually return to your breath. Gradually add time until you’re sitting for 20 minutes.
Walking meditation: If the heavy, slow qualities of kapha are dragging you down, get up and walk. The traditional way to do this is to walk slowly and mindfully by concentrating on each step. One breath per step for 10-20 minutes. Another way to do walking meditation is to get out in Nature—go to a park or walk a trail all the while listening, looking and enjoying the gifts of Nature. No worries allowed to accompany you on this journey!
Give generously from the heart: The most loving and big-hearted people are those with kapha constitution. We can all take a cue from them by giving generously from our heart by making delicious foods to share with others, giving donations to charities that directly help people or animals, or listening without judgment when someone shares their pain or concerns.
Here’s to having a healthy Spring naturally. You can do it!
- Published on
Welcome to part three in our series on news you can use from Yoga and Ayurveda to have a healthy Spring. Previous posts were focused on Spring eating and Spring movement. Let’s explore Spring breathing.
If you live in a place where allergens abound, this time of year can be challenging. And no, it is not your imagination—allergies ARE getting worse each year. Lots of factors contribute, including warmer global temperatures, poor food choices, staying cooped up indoors too much, and just overall increasing toxicity of the environment. Do not be discouraged, however, because there are things you can do to breathe better in the Spring.
Wear a mask. If you’re going to be outside pulling weeds or otherwise disturbing the plants in your yard, you should definitely wear a mask so as not to deeply inhale all the allergens. If you’ve been outside for quite some time, wash your clothes, take a shower and put on fresh, clean clothes.
Diffuse a minty essential oil. Set up a diffuser in your work space and add a few drops of essential oil, especially eucalyptus, which is anti-inflammatory and anti-bacterial, and peppermint, which clears the sinuses so you can breathe better and relaxes smooth muscles to reduce coughing.
Use a neti pot. Mix warm distilled water (NOT tap water) and a small amount of salt to rinse both nostrils. Salt thins the mucus and blowing your nose at the end clears it out. The neti post can be used morning and/or night, so choose the time that will bring you the best relief.
Practice Brahmari (“buzzing bee” breath): Sit in a comfortable way so that your spine is long, such as on the edge of a chair or on the floor. Inhale the breath through the nose, on the exhalation, hum. Hum so that you feel a vibration in your throat and head. Practice 10 humming breaths. Take a short break and practice 10 more. If your sinuses are congested, hum with a high pitch. If your chest is congested, hum with a low pitch. Otherwise, use a normal pitch.
May you breathe deeply and with confidence and joy for all this Spring season will bring.
If you live in a place where allergens abound, this time of year can be challenging. And no, it is not your imagination—allergies ARE getting worse each year. Lots of factors contribute, including warmer global temperatures, poor food choices, staying cooped up indoors too much, and just overall increasing toxicity of the environment. Do not be discouraged, however, because there are things you can do to breathe better in the Spring.
Wear a mask. If you’re going to be outside pulling weeds or otherwise disturbing the plants in your yard, you should definitely wear a mask so as not to deeply inhale all the allergens. If you’ve been outside for quite some time, wash your clothes, take a shower and put on fresh, clean clothes.
Diffuse a minty essential oil. Set up a diffuser in your work space and add a few drops of essential oil, especially eucalyptus, which is anti-inflammatory and anti-bacterial, and peppermint, which clears the sinuses so you can breathe better and relaxes smooth muscles to reduce coughing.
Use a neti pot. Mix warm distilled water (NOT tap water) and a small amount of salt to rinse both nostrils. Salt thins the mucus and blowing your nose at the end clears it out. The neti post can be used morning and/or night, so choose the time that will bring you the best relief.
Practice Brahmari (“buzzing bee” breath): Sit in a comfortable way so that your spine is long, such as on the edge of a chair or on the floor. Inhale the breath through the nose, on the exhalation, hum. Hum so that you feel a vibration in your throat and head. Practice 10 humming breaths. Take a short break and practice 10 more. If your sinuses are congested, hum with a high pitch. If your chest is congested, hum with a low pitch. Otherwise, use a normal pitch.
May you breathe deeply and with confidence and joy for all this Spring season will bring.
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We’re continuing our series on news you can use from Yoga and Ayurveda to have a healthy Spring. This is part two on movement. Movement is SO important in the Spring because Spring is the slowest and heaviest season of the year. It makes sense, right? Just like when we are first waking up in the morning, moving slowly, wiping the goop from our eyes, Spring is also taking its time to yawn and stretch and get going.
According to Ayurveda, the two main elements that make up Spring (or kapha dosha) are earth and water. When we mix earth and water in Nature we get mud; when we mix these elements in our body we get sticky and dense. If we don’t shake off that mud, we’re going to gain weight, get congested in our head or gut, and probably feel sad or depressed.
Exercise to the rescue! The best part about our body’s need for exercise is that we don’t need a lot to get health benefits. 30 minutes a day of moving around burns calories and boosts the mood. Heck, you can even get your exercise in 3 10-minute segments and get similar results! Here are some suggestions:
Walk for 10 minutes after meals. You’ll get the calorie burn and an aid for digestion.
Work in your garden. Carrying rocks and pushing wheelbarrows, getting up and down from the ground, bending over and reaching provide a full-body workout. Plus you’ll be out in Nature which helps you attune to the circadian rhythms so you can adjust to Daylight Saving Time.
Yoga should be practiced every day too. Even if you can’t get to a 75-minute class each day, 15 minutes a day will keep you flexible in body and mind. The best yoga in the Spring includes
● Sun Salutations to break a sweat (to alleviate the water element)
● Back bends to open the chest and abdomen (these are the places where kapha dosha “live” in the body)
● Twists to stimulate digestion (which gets sluggish in the Spring), and
● Inversions to increase immune function (the lymphatic system benefits from headstand, shoulderstand and legs up the wall)
Add these movement ideas to the guidelines for eating from our last post so you can have a happy, healthy Spring.
According to Ayurveda, the two main elements that make up Spring (or kapha dosha) are earth and water. When we mix earth and water in Nature we get mud; when we mix these elements in our body we get sticky and dense. If we don’t shake off that mud, we’re going to gain weight, get congested in our head or gut, and probably feel sad or depressed.
Exercise to the rescue! The best part about our body’s need for exercise is that we don’t need a lot to get health benefits. 30 minutes a day of moving around burns calories and boosts the mood. Heck, you can even get your exercise in 3 10-minute segments and get similar results! Here are some suggestions:
Walk for 10 minutes after meals. You’ll get the calorie burn and an aid for digestion.
Work in your garden. Carrying rocks and pushing wheelbarrows, getting up and down from the ground, bending over and reaching provide a full-body workout. Plus you’ll be out in Nature which helps you attune to the circadian rhythms so you can adjust to Daylight Saving Time.
Yoga should be practiced every day too. Even if you can’t get to a 75-minute class each day, 15 minutes a day will keep you flexible in body and mind. The best yoga in the Spring includes
● Sun Salutations to break a sweat (to alleviate the water element)
● Back bends to open the chest and abdomen (these are the places where kapha dosha “live” in the body)
● Twists to stimulate digestion (which gets sluggish in the Spring), and
● Inversions to increase immune function (the lymphatic system benefits from headstand, shoulderstand and legs up the wall)
Add these movement ideas to the guidelines for eating from our last post so you can have a happy, healthy Spring.
- Published on
Today begins a four-part series on news you can use from Yoga and Ayurveda to have a healthy Spring. The four topics are Spring Eating, Movement, Breathing and Meditation. Return in two weeks for part two!
One of the mistakes people make with regard to food is eating the same things all year. In Nature different foods grow at different times of the year for a reason. For instance, in the winter foods are heavier and we eat more protein. Why? To give ourselves a fat layer to keep us warm during the cold months.
But something HAS to change in the Spring. If we continue to eat the way we ate in the winter we will continue to put on weight, get sluggish and tired, and suffer from seasonal allergies, sinus congestion, coughs and post-nasal drip.
In the Spring, Nature provides us with food that is pungent, bitter and astringent. Bitter greens detox the liver and spices help to wake up a slow, sluggish metabolism. The best foods to eat are lentils, beans, apples, pears, berries, artichoke, radicchio, radishes, broccoli, asparagus, beets, spinach, salad greens and sprouts. Grains that are slightly drying are much better in the spring than white bread and pasta. Instead, eat barley, quinoa, buckwheat, rye, millet and corn. Use a wide variety of spices and herbs especially ginger and turmeric, but go easy on the salt because it can make you hold on to too much water.
Another important thing to remember is that the earth is not providing much food at this time so that is a sign to eat less. As much as possible, try to avoid dairy and wheat products in the spring to prevent weight gain.
Whatever your Spring symptoms, this guidance from Ayurveda can help you manage them more naturally.
One of the mistakes people make with regard to food is eating the same things all year. In Nature different foods grow at different times of the year for a reason. For instance, in the winter foods are heavier and we eat more protein. Why? To give ourselves a fat layer to keep us warm during the cold months.
But something HAS to change in the Spring. If we continue to eat the way we ate in the winter we will continue to put on weight, get sluggish and tired, and suffer from seasonal allergies, sinus congestion, coughs and post-nasal drip.
In the Spring, Nature provides us with food that is pungent, bitter and astringent. Bitter greens detox the liver and spices help to wake up a slow, sluggish metabolism. The best foods to eat are lentils, beans, apples, pears, berries, artichoke, radicchio, radishes, broccoli, asparagus, beets, spinach, salad greens and sprouts. Grains that are slightly drying are much better in the spring than white bread and pasta. Instead, eat barley, quinoa, buckwheat, rye, millet and corn. Use a wide variety of spices and herbs especially ginger and turmeric, but go easy on the salt because it can make you hold on to too much water.
Another important thing to remember is that the earth is not providing much food at this time so that is a sign to eat less. As much as possible, try to avoid dairy and wheat products in the spring to prevent weight gain.
Whatever your Spring symptoms, this guidance from Ayurveda can help you manage them more naturally.
- Published on
Today we arrive at joy, one of the Four Boundless States: Equanimity, Lovingkindness, Compassion and Joy. (Check out the three prior blog posts for the others!) Joy is an extension of lovingkindness for when we extend goodwill to someone who is happy we naturally want to see their happiness continue.
Boundless joy is seeing the happiness of others then actively generating an inner joy because they are so happy. An example is when you see a child giggling while petting a dog; you can’t help but be drawn into their joy. Or when your friend opens a gift on their birthday and they are so delighted to do so; you love and care for them so you also feel joy in their delight.
Of course, the practice of boundless joy can be a challenging one too, such as when someone in our profession gets a promotion or something really great happens for them that we wish would happen for us too. Maybe it’s not yet our time to have this good thing in our life and it can sting to see someone else so happy. It’s for a time such as this that we have to make the cultivation of joy a daily practice, for when we appreciate the many moments of joy that show up in our lives every day, we are more able to celebrate the joys that unfold in others’ lives too.
Here are some ways to work with the practice of boundless joy:
Joy Journal: You’ve heard of a gratitude journal, right? In this practice we actively look for and write down moments of joy in our day. It’s always easier to feel our own joy so focus on yourself first—you got a parking spot right when and where you wanted it, one of your favorite songs came on the radio and you sang out loud in the car, you saw an amazing sunrise or sunset. Pay attention! Opportunities for joy are all around you.
Bring joy to someone else: Do things that are simple and heartfelt, like writing an encouraging note to a co-worker or smiling at the clerk in the store. Remember times when you were the source of joy for someone else and how good that made you feel.
Meditate on joy: In the Buddhist and Vedic traditions, boundless joy is also a way of meditating because it helps us expand our own joyful heart. Think about the things that bring you joy and consider how it would be if others could experience that same joy. Yes, even meditate on the tough things like seeing someone else having the success that you long for yourself. How can you generate heartfelt and true happiness for them? Isn’t this the same happiness you would want others to feel for you?
“How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.” -Thich Nhat Hanh
This is the last of our series on the Four Boundless States. They are called the “brahma-viharas” which literally means “dwelling place of the brahmas,” or “the place where God dwells.” When we think about the qualities of equanimity, lovingkindness, compassion and joy, they dwell in one place only, and that is in your heart.
Boundless joy is seeing the happiness of others then actively generating an inner joy because they are so happy. An example is when you see a child giggling while petting a dog; you can’t help but be drawn into their joy. Or when your friend opens a gift on their birthday and they are so delighted to do so; you love and care for them so you also feel joy in their delight.
Of course, the practice of boundless joy can be a challenging one too, such as when someone in our profession gets a promotion or something really great happens for them that we wish would happen for us too. Maybe it’s not yet our time to have this good thing in our life and it can sting to see someone else so happy. It’s for a time such as this that we have to make the cultivation of joy a daily practice, for when we appreciate the many moments of joy that show up in our lives every day, we are more able to celebrate the joys that unfold in others’ lives too.
Here are some ways to work with the practice of boundless joy:
Joy Journal: You’ve heard of a gratitude journal, right? In this practice we actively look for and write down moments of joy in our day. It’s always easier to feel our own joy so focus on yourself first—you got a parking spot right when and where you wanted it, one of your favorite songs came on the radio and you sang out loud in the car, you saw an amazing sunrise or sunset. Pay attention! Opportunities for joy are all around you.
Bring joy to someone else: Do things that are simple and heartfelt, like writing an encouraging note to a co-worker or smiling at the clerk in the store. Remember times when you were the source of joy for someone else and how good that made you feel.
Meditate on joy: In the Buddhist and Vedic traditions, boundless joy is also a way of meditating because it helps us expand our own joyful heart. Think about the things that bring you joy and consider how it would be if others could experience that same joy. Yes, even meditate on the tough things like seeing someone else having the success that you long for yourself. How can you generate heartfelt and true happiness for them? Isn’t this the same happiness you would want others to feel for you?
“How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.” -Thich Nhat Hanh
This is the last of our series on the Four Boundless States. They are called the “brahma-viharas” which literally means “dwelling place of the brahmas,” or “the place where God dwells.” When we think about the qualities of equanimity, lovingkindness, compassion and joy, they dwell in one place only, and that is in your heart.
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Have you ever considered the difference between empathy and compassion? Both empathy and compassion involve our personal interaction with another being, but the results of that interaction are markedly different whether we’re responding with empathy or compassion.
Both empathy and compassion evoke a feeling within us in response to another’s difficulties or sufferings. When we feel empathy, we “feel into” the experience of the other, often resulting in a powerful reaction in the physical body—a pain in the gut, anxiety, tears. When we feel compassion, however, we “feel with” the other, mainly as a companion on the journey. Often, we feel both empathy and compassion, and it’s useful to know the difference between the two because they guide the next steps we take as we share our concern for others.
Empathy, because it is primarily and inward feeling, can cause us to get stuck in our emotions. We’ve all encountered people who have an over-the-top emotional response to someone else’s situation. I remember a co-worker of mine—a father of a young child—who cried and cried in public, following a school shooting. His emotional response was so strong he couldn’t come into the office for several days. His was a very extreme case of empathy.
Compassion, in contrast, is wishing for yourself and others the freedom from suffering and the causes of suffering. Rather than getting caught up or even stuck in the distress of body and mind, compassion invites us to act with wisdom and courage in the face of situations which can be incredibly terrifying and horrible.
Compassion makes it possible for us to turn toward others rather than turning away because the pain is just too great or too much of a burden to bear. With compassion we can soften our heart even in the presence of those things that break our heart.
Compassion is one the Four Boundless States: Equanimity, Lovingkindness, Compassion and Joy. Compassion is truly an extension of lovingkindness and equanimity for when we extend goodwill to someone who is suffering, our first hope for them is always that their suffering will come to an end. Then we are in a better position to determine what, if anything, we can do to help.
Here are some practical ways so we can identify and work with empathy and compassion:
Empathy is often a strong physical feeling of identification with the suffering of another. When you have such a feeling ask yourself, When have I felt this feeling before? If I don’t have a memory of feeling this way before, is there someone in my family line who went through a similar experience? (Feelings are transmitted from ancestors to descendants) How can I care for my feelings first so I can responsibly care for others?
Compassion is a strong feeling to alleviate the suffering of others. Ask yourself, Why do I want to help? (Look again at the questions for empathy) Is my help needed or wanted in this situation? If my help is needed, what actions are appropriate given my time and financial limitations?
“These four aspects . . . ask each of us to recognize that the only way that I can succeed is if we succeed. The only way I can be happy is if we’re happy. And the only way my life can be meaningful is if our lives are meaningful.” -Jay L. Garfield
Both empathy and compassion evoke a feeling within us in response to another’s difficulties or sufferings. When we feel empathy, we “feel into” the experience of the other, often resulting in a powerful reaction in the physical body—a pain in the gut, anxiety, tears. When we feel compassion, however, we “feel with” the other, mainly as a companion on the journey. Often, we feel both empathy and compassion, and it’s useful to know the difference between the two because they guide the next steps we take as we share our concern for others.
Empathy, because it is primarily and inward feeling, can cause us to get stuck in our emotions. We’ve all encountered people who have an over-the-top emotional response to someone else’s situation. I remember a co-worker of mine—a father of a young child—who cried and cried in public, following a school shooting. His emotional response was so strong he couldn’t come into the office for several days. His was a very extreme case of empathy.
Compassion, in contrast, is wishing for yourself and others the freedom from suffering and the causes of suffering. Rather than getting caught up or even stuck in the distress of body and mind, compassion invites us to act with wisdom and courage in the face of situations which can be incredibly terrifying and horrible.
Compassion makes it possible for us to turn toward others rather than turning away because the pain is just too great or too much of a burden to bear. With compassion we can soften our heart even in the presence of those things that break our heart.
Compassion is one the Four Boundless States: Equanimity, Lovingkindness, Compassion and Joy. Compassion is truly an extension of lovingkindness and equanimity for when we extend goodwill to someone who is suffering, our first hope for them is always that their suffering will come to an end. Then we are in a better position to determine what, if anything, we can do to help.
Here are some practical ways so we can identify and work with empathy and compassion:
Empathy is often a strong physical feeling of identification with the suffering of another. When you have such a feeling ask yourself, When have I felt this feeling before? If I don’t have a memory of feeling this way before, is there someone in my family line who went through a similar experience? (Feelings are transmitted from ancestors to descendants) How can I care for my feelings first so I can responsibly care for others?
Compassion is a strong feeling to alleviate the suffering of others. Ask yourself, Why do I want to help? (Look again at the questions for empathy) Is my help needed or wanted in this situation? If my help is needed, what actions are appropriate given my time and financial limitations?
“These four aspects . . . ask each of us to recognize that the only way that I can succeed is if we succeed. The only way I can be happy is if we’re happy. And the only way my life can be meaningful is if our lives are meaningful.” -Jay L. Garfield