How to Meditate

Having completed and recommended the book "3 steps to awakening", I am currently reading "How to Meditate" by Pema Chodron. 

She serves as resident teacher at Gampo Abbey Monastery in Nova Scotia and is a student of Dzigar Kongtrul Rinpoche and of the late Chogyam Trungpa Rinpoche.

This book talks in depth on the essentials of a meditative practice.  It starts with the basic practice of breath meditation and then move onto working with thoughts and emotions.

I recommend this book because of two reasons.

First, when I am reading this book, I feel like listening to a Dharma talk by Pema Chodron (I am biased, I like this kind of book =P) and am able to relate to what she is saying to my own meditation practice (again, like 3 steps to awakening, while this book is by a Dharma teacher of a different tradition, the content transcend traditions and is totally relevant to my practice).
I keep finding many practical and compassionate teachings and advice on "how to" practice throughout the book.

Second, in a previous post(s) I discussed how I see "working with emotions" as an important part of my practice.  Chapters 12-18 are dedicated to "working with emotions".  So again I find many gems in those chapters and can totally relate to what she is saying about working with emotions.

May all of us continue to enjoy our practice and be well and happy =)

Three Steps to Awakening

I am currently reading this wonderful book by Larry Rosenberg titled "Three Steps to Awakening".
It offers us a practice based on the Anapanasati Sutta, and also based on his own realisation from his practice. Rosenberg is the guiding teacher of the Cambridge Insight Meditation Centre of the Vipassana Tradition.

 Although my practice is based on the Zen tradition, I am amazed at how relevant this book is, to my practice. Probably also because my practice is also based on the breath and on open awareness (as opposed to single-pointed type concentration practices). 

His approach has three steps:

1. whole-body breath awareness - which brings attention to the breath and the physical body in a more concentrated type of meditation (think samatha)
2. breath-as-anchor - the meditation transits into a more open awareness type of meditation (think vipassana), but still using breath awareness as an anchor.
3. choiceless awareness - transition into a even more open awareness, where the meditator let go of the breath as an anchor. It reminds me of shikantaza.

And his book focus not just on formal sitting meditation but also include bringing that awareness into our everyday life and relationships.

It is a really wonderful book, I can feel that the author's practice is very deep and very genuine, I totally enjoyed the book =D
I highly recommend this book to anyone whose practice includes the breath or open awareness (vipassana type).

May all of us continue to enjoy our practice and be well and happy.

Staying Grounded in Everyday Living

In trying to stay grounded in the present moment during everyday life, one useful method that I have been using for years is coming back to the breath (conscious breathing).  It serves like the useful "clear button" on the calculator to release whatever self-centred thoughts or emotions that I was holding onto at that moment and return to being present.

While it can be used in most kind of activities and most times, I find it useful to remind myself to "hit the clear button" during times when alone and/or waiting for something.  Like waiting in a queue, or maybe traffic lights just turned red, or even just after spending some time on the computer or reading, using the mindfulness clock as a support.  These intentional moments of awareness makes it easier to remember to do conscious breathing during more "complex activities or interactions".

Sometimes attaching a gatha to the in and out breath is helpful, such as one I find very useful is "breathing in, I have arrived", "breathing out, I am home". (one of Thay's favourite I think as I do see it quite often in his books)

Sometimes these efforts at conscious breathing also bring awareness of the whole body as well (not focusing on any specific parts, but just a general sense of presence in the body).  It may be more natural for me to associate breath awareness with body awareness because the current method of formal meditation that I am doing, is a form of breath meditation coupled with whole-body awareness (can probably see it as a form of a variant of the body component of Anapanasati)

I find it most helpful to bring attention to the whole-body and breath ( I think of it as a "2-point" contact with the present moment, sometimes I like to include a third point contact, usually the sense of hearing - e.g. sound of a bell etc). A gatha, while not necessary, may be useful too, such as, "breathing in, aware of whole body. breathing out aware of whole body."

When my awareness flows back to the body, sometimes there is recognition of some form of tension in the body (a lot of times in the shoulders) and the recognition helps to release that tension. Thay's teaching offers another useful gatha. "breathing in, aware of whole body. breathing out, I release the tension in the body."  Other times there is recognition of physical discomfort due to a painful feeling or emotion that I am holding onto.  In this case, the recognition prevents me from automatically "activating the reactions or outbursts" that comes with the emotion.  Conscious breathing helps me to stay with physical sensations.

 May all of us continue to enjoy our practice and be well and happy =)

Enlightened Millionaire

I was reading this book "The one minute millionaire" by M. V. Hansen & R. G. Allen.

Was inspired by their concept of the "enlightened millionaire".
The idea is about wealth creation for self and value creation for society.
Their concept is that wealth comes with responsibilities and believe in taking a principled approach:

1. Do no harm - in creating wealth, avoid activities that harm or impoverish others.
2. Do good - in creating wealth, focus on activities that improves the life of others (value creation).
3. Sharing & Giving - in creating wealth, to share & give back to society.
A concrete action that the authors encourage is to donate 10% of earnings each year.

I am inspired by their idea of living a life of BOTH abundance AND altruism =)

p.s. notice its similarity to the basic teachings of the Buddha:
Avoid Evil; Do Good; Purify the Mind

Quote from Ezra Bayda

I love this quote ^ ^

Clear mind is not something we attain by thinking clearly. Clear mind is what remains when we are no longer caught in our thoughts.  

May all be well & happy .    

Anapanasati Sutta - Practicing with Painful Feelings

Based on a translation by Thich Nhat Hanh, he included two exercises to take care of our painful feelings.

I find it quite a helpful method whenever painful emotions arise during the course of everyday life and I hope you will find it useful as well =)

1. Recognizing Painful Feelings

When a painful emotion arises, recognize and embrace it with the mindful breathing and the following gathas:

Breathing in, I'm aware of a painful feeling in me.
Breathing out, I'm aware of a painful feeling in me.

2. Relieving Painful Feelings

After recognizing, embrace the emotion:

Breathing in, I embrace my painful feeling.
Breathing out, I calm my painful feeling.

Some relief already?

May all be well and happy.

Re-installed the mindfulness clock on my new laptop

I have just re-installed the mindfulness bell on my laptop.

Every 15 minutes, the bell sounds.

Come back! Come back! it says...

Breathing in... breathing out... x3

Just 3 breathes, but already I feel grounded and refreshed.

Present moment, wonderful moment =)

http://www.mindfulnessdc.org/index.html#clock

Framework of this Blog

Dear Friends,

After 3 years absence from blogging, I wish to clarify the framework of this blog.
Although I have been practicing Zen for more than 10 years, based on the "part time nature" of my practice, I remain very much a beginner and amateur.
This blog is meant for me to pen down my thoughts regarding practice and hence clarify my own practice as well as to share with some of my friends on the Dharma path.
Therefore whatever is written here are from my own amateur ramblings and NOT expert opinions or advise please.

My practice philosophy is as follows:
(why) Becoming Fully Present is my practice;
(what) Conscious Breathing is my anchor;
(when) Emotional Tension signals getting caught in a self-centred dream.

Being a ordinary layperson with a job, family and other commitments, practice is at best, a "part-time" job.  I practice with the aim of becoming fully present, as getting caught in my self-centred dreams (the opposite to becoming fully present) only leads to suffering. My primary and fundamental practice is the practice of conscious breathing, both on and off the cushion, as an anchor to becoming fully present.  In my everyday life, when emotional difficulties arises (such as anger or other emotional distress), its usually a signal that I am caught in some self-centred dream and acts as an alarm bell to recognise my self-centred thinking, refrain from my usual emotional reactions (such as outbursts) and allow myself to being just present with the physical moment (including the uncomfortable physical sensations - which can be tough at times), using the breath as my anchor.

May all be well and happy.

Time flies...

Time flies!

Been 3 years since my last entry!
I hope my dear Dharma friends in Singapore and anyone who is reading this blog, are doing well in all aspects of their life =)

The past 3 years been very busy for me, went through myriad changes in life, major ones like: (1) marriage, (2) welcoming a new family member (my son, who is already 18 months!), (3) significant changes in terms of work assignment, including a promotion (=D but implies more work also =P), and (4) change of residence where I am currently based in Australia (will be back in Singapore from June 14 onwards)

Australia is a nice place, friendly people and a very relaxed environment (compared to Singapore's demanding and fast paced lifestyle) So now I found myself with no excuses (oppss) to restart my blogging =P

Coming to Australia, I am very grateful to have found Ordinary Mind Zen Brisbane, have been practicing under the guidance of Gregg Howard, a Dharma Successor of Charlotte Joko Beck. Great Centre, great teacher, great energy! Joining this group really helps me to maintain my practice =)

You can find out more about their Zen school and practice style from their webpage:
http://ordinarymind.org.au/

May you be well and happy ^ ^