Happiness – must come from inside us. It’s most basic condition is freedom from anger, despair, jealousy, and delusion (poisons)
Transforming Anger – Learn the practice of compassionate listening and using loving speech
Deep Listening – Like the example of Avalokiteshvara, Bodhisattva of Great Compassion. Then we can offer concrete guidance to those seeking help
Focus with all your attention, your whole being
1. Practice mindful breathing
2. Stay focused on the desire to help them find relief – this helps you sustain
compassion while listening
Namarupa – The psychesoma, mind-body as one entity. Overcoming the duality brings us closer to the truth
Food – Anger, frustration, and despair has a lot to do with our body and the food we eat Chew 50 times before swallowing, and eat moderately
Reacting to Anger – When someone says or does something that makes us angry suffer, and tend to retaliate
Dealing with Anger – When angry go back to yourself, and take good care of your anger. Embrace it like a baby. Whatever you do and say while angry may cause more damage in your relationship.
Methods – Mindful breathing and walking, embracing your anger, looking deeply into
the nature of our perceptions, and looking deeply into the other person to realize their suffering.
Conscious Breathing – One breath to be back in contact with yourself, Three breaths to maintain contact with yourself.
Mindful walking – With every step you can arrive in the present moment. Be aware of your feet contacting the earth. It may be helpful to know how many steps you take in an inbreath and in an outbreath.
See yourself – Look into a mirror when you are angry
Smile – allow mindful energy to be born within you
Tuesday, July 26, 2011
Notes from Taking the Leap by Pema Chodron
Now is the time to develop our trust in Basic Goodness. The first step is being honest with ourselves. Natural intelligence is always available to us. Pause periodically and allow a gap into whatever you are doing.
Pause for 3 conscious breaths, or listen to the sounds around for a minute or so.
Shenpa – translates as attachment
1. Our storyline fuels it
2. Comes with an undertow
3. Has consequences which are frequently unpleasant
Transmuting Shenpa
1. Acknowledge you’re hooked
2. Pause, take 3 conscious breaths, & lean into the energy, get curious
3. Then relax, and move on.
Intention Practice (good in the beginning, good in the end)
1. In the morning acknowledge a consciousness building task, keep it simple
2. In the evening some time before you go to bed check-in and review how your contemplation went
Commit to pausing throughout the day. Allow time to experience life’s natural energy.
The Dalai Lama suggests fasting one day a week, or skipping a meal to empathize with those people that are forced to starve.
Compassionate Abiding (an excellent preliminary to Tonglen)
* Breathe In: the feeling of being hooked, open up to it, & relax.
* Breathe Out: Ventilate and give it space
Tonglen – expands as our ability to deal with more and more unwanted feelings increases
City Tonglen
* Stand still, pay attention to anyone who catches your eye
* Contact whatever feeling arises
* Say to yourself: May both of us be able to feel feelings like this without it causing us to shut down.
Advanced Tonglen
* Breathe In: take on the pain of others so they will be free of it
* Breathe Out: give them all your comfort and ease
Pema Leap Links
Review and Synopsis
Video
Shambhala Sun Spotlight
Integral Options
Lucky Rooster
Pause for 3 conscious breaths, or listen to the sounds around for a minute or so.
Shenpa – translates as attachment
1. Our storyline fuels it
2. Comes with an undertow
3. Has consequences which are frequently unpleasant
Transmuting Shenpa
1. Acknowledge you’re hooked
2. Pause, take 3 conscious breaths, & lean into the energy, get curious
3. Then relax, and move on.
Intention Practice (good in the beginning, good in the end)
1. In the morning acknowledge a consciousness building task, keep it simple
2. In the evening some time before you go to bed check-in and review how your contemplation went
Commit to pausing throughout the day. Allow time to experience life’s natural energy.
The Dalai Lama suggests fasting one day a week, or skipping a meal to empathize with those people that are forced to starve.
Compassionate Abiding (an excellent preliminary to Tonglen)
* Breathe In: the feeling of being hooked, open up to it, & relax.
* Breathe Out: Ventilate and give it space
Tonglen – expands as our ability to deal with more and more unwanted feelings increases
City Tonglen
* Stand still, pay attention to anyone who catches your eye
* Contact whatever feeling arises
* Say to yourself: May both of us be able to feel feelings like this without it causing us to shut down.
Advanced Tonglen
* Breathe In: take on the pain of others so they will be free of it
* Breathe Out: give them all your comfort and ease
Pema Leap Links
Review and Synopsis
Video
Shambhala Sun Spotlight
Integral Options
Lucky Rooster
Labels:
attachment,
basic goodness,
chodron,
pema,
pema chodron,
shenpa,
taking the leap,
tonglen
Wednesday, April 06, 2011
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