one-minute mindfulness: how to live in the moment
TRANSCRIPT
©SimonParke,2011
Themoralrightsoftheauthorhavebeenasserted.
Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographicorelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmittedorotherwisebecopiedforpublicorprivateuse,otherthanfor‘fairuse’asbriefquotationsembodiedin
articlesandreviews,withoutpriorwrittenpermissionofthepublisher.
Theauthorofthisbookdoesnotdispensemedicaladviceorprescribetheuseofanytechniqueasaformoftreatmentforphysicalormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthoris
onlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwellbeing.Intheeventyouuseanyoftheinformationinthisbookforyourself,whichisyourconstitutionalright,theauthorandthe
publisherassumenoresponsibilityforyouractions.
AcataloguerecordforthisbookisavailablefromtheBritishLibrary.
ISBN978-1-84850-471-4inEpubformatISBN978-1-84850-470-7inMobipocketformat
CONTENTS
Introduction
1BecomingSimple
2BecomingAware
3BecomingPresent
4BecomingTrust
5BecomingImpermanent
6BecomingNothing
7BecomingOne
8BecomingBehaviour
AbouttheAuthor
HayHouseTitlesofRelatedInterest
JointheHayHouseFamily
INTRODUCTION
Everyoneistalkingaboutmindfulnessthesedays,inamannerI’dneverhavepredictedwhenthefirsteditionofthisbookwaspublished.
I’mnowaskedtotakemindfulnessintobusinessesandschools;thereareevenbigarticlesaboutitinTheFinancialTimes.
Timeshavechanged.
Somaybeit’sagoodmomenttogobacktobasicsandremindourselvesoftheessenceofthispractice,whichisatriangle(thestrongeststructure)ofinnerstates,eachsupportingtheother.
Mindfulnessisawarenessofyourpresentexperiencewithacceptance.
Hereisitsheartbeat,andinthepagesthatfollowwe’llbelookingafterthisheart.
We’llponderthethreepointsofthetriangle:
1. Awarenessofyourselfandtheworld2. Livinginthepresentand3. Acceptanceofyoursituation(whichstrangelyisthecatalystforgood
change.)
Inotherwords,howtoliveinthemoment.
Mindfulnessissimple,aseasilygraspedbychildrenasadults;butsimplecanbehardfordistractedminds.Sobekindtoyourselfalongtheway.
Thisisnomindfulnesstextbook;thosealreadyexist,andwonderfully.
Instead,Ioffermindfulstoriesandthoughtsforwhenyousensetheneedforpsychologicaloremotionalshiftinyourlife.Readthemonce,andthenreadagain...allowthemtosoakintoyourconsciousness.
Wedonothavetobeanxious,fearfulordepressed;andthestartofourhealing
Wedonothavetobeanxious,fearfulordepressed;andthestartofourhealingmightbetonoticethatweare.
Sowelcometothesepages.Thejourneyhometomindfulliving–awareandpresent–startswhenyouwantitto.
1
BECOMINGSIMPLE
Waystobesimplewhenourtendencyistobesimplistic.Thetwoarenotthesame.
InSearchoftheUnborn
Perhapsitisastrangeplacetostart,butlettherebesomethingoftheunborninustoday;forthere,inthatfragility,isouressence–eternalandundying.Trappedmomentarilyintime,wecanlosetouchwithouressenceandbecome
childrenofmultiplicityanddistraction.Weobsessoverscrapsofknowledge;weseekmasteryofmanythingsandworshipbrokenimagesoftruth.Unborn,wewerenotsodistractedbutsimpleandwithoutboundaries.So,today,wetakeintoourbornlivessomethingoftheunborn.Intoour
multiplicity,wetakesimplicity;andintotheworldofcompetitiveknowledge,wetakepovertyofknowing.
Todaywetakethedeepunknowingoftheunborn.
PresentState
Perhapsthemostbasicteachingofthewisdomschoolisthatourexperienceoftruthisdependentonourstateratherthanourstudies.Inthedawningoflightinourlives,therecanbenocheatingorshortcuts.
Eighthoursadayspentcrammingmindfulnesstechniquesinalibrarywon’tadvanceusaninch,forthatisallaboutimpatienceandallaboutrush;and,asPhilipBoothremindsusinhispoem‘HeadingOut’,‘Howyougetthereiswhereyou’llarrive.’Ifrushandimpatienceisyourmannerofspiritualtravel,don’texpecttoarrive
anywherebeautiful.Instead,wearemindfulofourstate,forthisalonedeterminesourcapacityto
receive.‘Asourlevelofbeingincreases,’wroteMauriceNicoll,aBritishpsychiatristandteacheroftheFourthWay,‘receptivitytohighermeaningincreases.Asourbeingdecreases,theoldmeaningsreturn.’
Asyoulistentoyourbreathingnow,allowyourpresentstatetobecomeapparent.
ThreetoNotice
Buddhasawthreeattitudesasparticularlyunhelpfulformindfulliving.Thefirstisgreed,definedasagrabbyreachingoutforsomethingoraclinging
ontoit.It’sacraving,anattachmenttothedesiredthing.Anditsoppositeisgenerosityorrenunciation.Thesecondishatred,definedasill-will,judgmentalthoughtsoraversionto
another.Itisapushingawayofsomethingdeemedundesirable;oranattackonit.Andtheoppositeofhatredishumanfriendlinessorthespaciousabsenceof
hate.Thethirdunhelpfulattitudeisdelusion,whichisthenarrowknowingof
ignoranceorapuffed-upbeliefinourownknowledge;abeliefthatweseethewholepicture,whenintruthweglimpseonlycertainaspectsofreality.Andtheoppositeofdelusioniswisdom,whichknowshowlittlecanbe
known.
Wejoyfullynotetheseattitudesastheyariseinustoday.
TheSensibleDog
Ioncesawadogjumpoffahighcliff;itwasrunningoneminute,gonethenextanditwasveryshocking.Itwasagreyhound,recentlyretired,andwasbeingtakenforawalkbyits
newowners.Unfortunately,whatwasobvioustothemwasnotobvioustotheirpet.Previously,thedoghadknownonlythesafeworldofcagesandracetracks;consequently,itknewverylittleaboutfreedomandnothingaboutcliffs.
Even,presumingthedogunderstoodEnglish,weresomeonetohavesaid,‘Don’tjumpoffthecliff,you’llfall,’itwouldhavebeennonsensicaltothedog.Giventhedog’spreviousexperienceoflife,andtheunderstandingcreatedbythisexperience,theideaof‘falling’wouldhavehadnomeaning.Withthismindset,jumpingoffthecliffwasentirelysensible,eventhoughitwasn’t.Remarkably,thisstoryhadahappyending:thedogsurvived.Butatruth
aboutcanineandhumanjudgementsstillhungintheair…
Whenapropositionsoundsstupid,itmaybethatwearemorestupidthantheproposition.
BaseCampforMindfulness
JustastherearemanywaystoapproachthesummitofMountEverest,therearemanywaystoapproachthetruthsofmindfulness.Butifweweretomakeabasecampfromwhichtoexplore,Iwouldchoose
thisone:‘Mindfulnessisawarenessofpresentexperiencewithacceptanceandtrust.’
Stayingtruetothissimpledefinitionofmindfulness,allowsustoexplorethevastandwonderfulmountainthatisourpresentexperience.Fornow,wenoteonlythatmindfulnessisnotconcernedwithstalethings,
pasthappeningsoroldperceptionsinwhichmanyaretrapped.Rather,itisaninvitationtofreshexperienceandvirginknowing,inwhich
presentthoughtsandemotionsareallowedtospeakwithoutjudgementorrejection.Thiselementofacceptancehelpsourwellbeing.Ourpsychelongstobe
healed;andwhenitrealizesthatnothingitrevealswillcausedistress,ittendstorevealall.
Achildhassomuchtruthtotellwhentheyfeelnofear.
WhattoDoaboutArchitecturalDisasters
I’vedecidedtodismantlemyhouse.Ithasn’tbeenaneasydecision,becauseI’vebeenherealongtimeandhomeishome,butI’vebecomeincreasinglyawareofitsshortcomingsandwhenIdiscoveredwhobuiltit,everythingwasexplained.MyhousewasbuiltbyapartnershipcalledDesireandIgnorance;theyoften
worktogether,andalwayswithdisastrousconsequences.It’ssurprisingtheyaren’tmoretalkedofinthepress.Theyaregreatsurvivorsbutincompetentbuilders.Desireisfamousonlyfor
pursuingpleasureandavoidingpain,whileIgnorancecastsaveiloverallhisunexaminedassumptionsandmakeswrongoneseveryhour.Together,theycreatedthepsychologicalrealitywhereIlive.Hardlyasurprise,therefore,ifit’sunfitforpurpose!
Allisnotlost,however,becauseI’mnotcompelledtolivehere.I’vebeenherealongtimebutI’mnotaprisoner.Icanremovethevariouslayersofbrick,woodandplasterboardandcreateanewspace.Itmaybehardwork,butworthit.Infact,havingtoldyouofmyintentions,I
feelbetteralready.
Mindfulnesssometimestalksaboutundoingourselves.
IsThisanAlien?
Openinguptheshopinthemorningandturningthekey,IamawarethatIamopeninguptheshopinthemorningandturningthekey.
Lookingatthecloudsintheirshiftingpatterns,IamawarethatIamlookingatthecloudsintheirshiftingpatterns.
Becomingirritatedbythetrafficjamandapproachingtheendofmytether,IamawarethatI’mbecomingirritatedbythetrafficjamandapproachingtheendofmytether.
Thisismindfulness;andit’snotcomplexoralientous.
ChangingState
Mindfulmeditationhasadistinctivefeature:ithaslittleornointerestinourthinking.So,aswesettlewithourbreathingtoday,ourdesireisnottothinkmorebutto
thinkless.Indeed,wewillwatchourthoughtspassingthrough,aswemightwatchdrunkspassinginthenight.Asyouallowyourselftofallinwithyourbreathing,youfindyourself,
perhaps,thinkingcriticallyaboutacolleague;orplanningacharityrun;ordwellingonanincidentthathappenedyesterday;orwonderingifyou’llloseyourjobtomorrow.Whateverthoughtspassthroughyourmind–whethernobleorbase,flittingor
devastating–don’taccordthemspecialstatusorofferanyred-carpettreatment.Instead,simplynotetheircomingandnotetheirgoing,justasyoumightnote
aflyonthewallorthedistantsoundofapassingcar.
Itisthestartofdiscoveringthatweareneitherourthoughtsnorourmemories,somethingourbreathingknewlongago.
OneThing
Today,concentrateononethingthatyoumightnotusuallyconcentrateon.Doitorlookatitortouchitortasteitforitsownsake.
Perhapsyoucoulddrinkacupofcoffeeforitsownsake,withoutdoinganythingelseatthesametime.It’sjustaboutthedrinkingandthecoffee.
Perhaps,forfiveminutes,youcouldsitonthetrainforitsownsake,withoutdoinganythingelseatthesametime.It’sjustaboutthesittingandthetrain.
Perhapsyoucouldwalkmindfullyforaminuteforitsownsake,withoutconcerningyourselfwithanythingbutthemiracleofmovement.It’sjustaboutthewalking.
Throughsuchconcentration,yougatheryourfragmentedself;andbytouchingonethingmoredeeply,momentarily,youtouchlifemoredeeply.
SameSeed,DifferentSoil
Jesustoldastoryofthefoursoils.Thesowersowstheseed,castingitwithvigourfromhisbag,butitfalls
variously.Someseedfallsonthehardpathandisimmediatelyeatenbythebirds.Somefallsonrockygroundandbeginstogrowbut,withoutsufficientmoisture,soonwithers.Somefallsamongweedsand,onreachingacertainheight,findsitselfstrangledbythem.Someseed,however,fallsongoodsoilandgrowswonderfully.
It’sastoryaboutourabilitytoreceivetruth.Theseedthrowninthegoodsoilwasexactlythesameasthatthrownontothepath.Yetonlyonebatchwasabletogrow.Moreimportantthantheguruisourinnerstate.Ifwearegoodsoil,wecan
fruitfullyreceivefromanything.Ifwearepoorsoil,evenwhatisgoodwillberejected.
Tochangethings,itissometimesenoughtosay:‘I’mpoorsoiltoday.’
OnTakingVariousPaths
Ifyoutakepartinapilgrimage,thenyoufollowasingleway.Pilgrimsmayhavetheirownmannerofwalkingbutthepathisasingleway.Pilgrimswhoconstantlyseekotherpathsrevealtheirlackoffocusanda
desireforescapethroughdistraction.‘Ihaven’ttriedtheotherpathsyet,’theysay.‘Theycouldbemore
interesting.’Sotodaytheyleaveyoutotestoutonepath;andtomorrowtheywilltest
another.‘Haveyoutriedthisone?’theyask,alreadyeyeinganotherone.‘Theoptionsareendless!’Theyprefertotravelahundredpathssuperficiallythanonepathseriously.
Mindfulnessisasingleway,relatingyoualwaystothepresentmoment;though,astothemannerofthewalk,noonewilltravelthepathquitelikeyou.
TheDogintheWood
Perhapsyou’veheardthisstory...orperhapsexperienceditinanotherguise.Themaniswalkinginthewoodwhenhecomesacrossasmalldog.Heisfondofdogsandapproachesittostrokeit.Suddenly,thedogisyappingattheman,curlingitslipandbarking.It’seventhreateningtobite!Themanstepsbackwithanangrycurse.‘Nastypieceofwork,’hethinks,‘stupiddog!’Untiltherealization:Thedog’sbacklegiscaughtinatrap.Theanimalissnappingandbarkingbecauseit’sinpain.Suddenlythemanfeelsdifferentlyandquiteforgetshiscursing.Hefeelsonlycompassionforthishurtingcreature.Hostilityalwayscomesfromaplaceofpain.
Sowhosuffersfromyourpain?
OpeningNight
There’sexcitementinthetheatre:thecurtainisabouttogoup.Somanypeoplefromsomanyplacesandalltalkingaboutsomanythings!Butasthehouselightsdim,thechatterstops.Nowthereisfocus,agatheringofanticipationandoneness.Andthenitstarts–thecurtainswingsbackandtheopeningsceneisrevealed.Wow!
Thescenewasthereallthetime,setupandready,andveryclosetous–wejustcouldn’tseeitbecauseofthecurtain.Inasimilarmanner,mindfulawarenessdrawsbackcurtainsinsideus,revealingwhatwasclosetousbuthidden.Itdoesthisonecurtainatatime;thoughmanyaredrawnasideoveralifetime.
Thethirteenth-centurypoetandmysticRumisaidthisaboutcurtains,thoughhecalledthembarriers:‘Yourtaskisnottoseeklove,butmerelytoseekandfindallthebarrierswithinyourselfthatyouhavebuiltagainstit.’
Whenwestoptheinternalchatter,dimourthoughtsandgatherourselves,thepresentsceneofourlivesisrevealed.
ThePathtoThisPoint
Sometimespeoplelookbackonthepath,whichhasledthemtothispoint,andbecomeoverwhelmedbytheirpastlife.Theyseesomuchignorance,somuchstupidityandsomanyerrors.Theyfeelagainthedisgust,thedisappointmentsandthetroubles;andaskthemselves…‘Andallforwhat?’Thereisasensethatlife’sjourneyhasbeenadetour,takingthemawayfrom
whatisgoodandhopefulandtowardawastelandoffoolishness,wastedtimeanddespair.Yet,maybe,ithastobethiswaysothatwecanbecomechildrenagain,to
startoveragain.Maybewehavetounlearnourlearning;maybewehavetosleepbadlyinordertolearntosleepwell;maybethepathmustbeaccepted,embraced,allowed.
Whateverelsehasdied,itisn’tthesmallbirdofhope,singinginyourchest.
MindfulnessasaBridge
Howshallwedescribeourselves?Whendescribinghumanpsychology,somepeopletalkoffalseselfandtrue
self;others,ofpretendandsolid.Somefindpersonalityandessencearehelpfulwords,whileothersspeakofinsubstantialandsubstantialpeople.Whateverwordsweusetodescribethehumanpsychology,theintentisthe
same:weareaffirmingwithinustheexistenceofonelandwithtwoterrains.
Thepracticeofmindfulnessisthelivingandpresentbridgebetweenthesetwoterrains.Wecanuseittopassfromfalsetotrue,frompretendtosolid,frompersonalitytoessence,frominsubstantialtosubstantial.
Itisnotcomplicated.Likeanybridge,ittakesusfromonesidetotheother.
NotanAdventureStory
Somepeoplethinkthattheoppositeofadventureisstayingathomebutthisisnottrue.Theoppositeofadventureisself-justification.Haveyouevernoticedyourself-justifyingself?Selfjustificationthatfurnishes
youwithendlessescapeclausesforyourbehaviourandpresumesyouhavegoodreasonsforyourthoughts.Whyisthisaproblem?Selfjustificationisinsidious;whileprotectingusfromthetruth,itservesonly
torevealourinsecuritiesanddenyustheadventureoftrulyknowingourselves.We’relikeagrandshipinaharbour,readytosail,butwithacrewtooscared
toheadouttosea.Insteadofputtingupthesailsandsettingforth,thesailorsdistractthemselveswithargumentsoverwhoshouldbecaptain;negativecommentsaboutotherboats;andself-justifyingremarkslike‘Doyouknowwhoyou’retalkingto?’and‘Well,Iwasn’tstandingforthat!’and‘There’snotmuchwedon’tknowaboutsailing!’
Butseasonedharbour-watchersknowthat,thoughtheylovetotalkofit,theyhaveneversailed,ever.
WhenandWhere?
Lifeisanexchangebetweenourinnerandouterworlds;circumstancesaffectourspirit,justasspiritaffectsourcircumstances.Itisworthnoting,forinstance,thatJesus,whowasconsideredamasterof
prayer,roseearlyinthemorningandwalkedintothehillstopray.Thepeacehefoundtherewasahelpfulenvironmentforhisbusiness;outersilenceaidedhisinnersilence,andthisdailypracticewashelpfultohim.Afterall,hewouldbeoutamongthecrowdssoonenough.
Mindfulnesscanbepractisedinalltimesandplaces;butparticulartimesandplaceshelp.
Prisoner’sDelight
Imagineaprisonerinacell,hemmedinandhopeless.Imagine,then,alltheconfiningwallsdisappearingsuddenly,leavingthe
prisonergazingintothegreatbeyond.Everymomentofmindfulattentionissimilarlyliberating,providingfreedom
fromthewallsofourconditionedsuffering:sufferingthatarisesfromourpast.Theprisonerisnotthewalls;wearenotourconditioning–andthis
awarenessisliberation.
TheKingandtheFool
TheKing’sbanquetwasinfullflow,whentheCourtJesterwassummonedtoperform.Onarrival,hejuggledforatime,playedontheluteandthenbowedtotheKing.TheKingtoastedhimwithalargeglassofwine.‘Thankyou,yourHighness,’saidtheJester,‘though,asweseeonceagain,
youbattlemorewiththewinecorkthanwiththeevilsinthenation!’EveryoneintheGreatHallwassuddenlyquiet;butnottheJester.‘Youdanceexcitedlywithyourstatus;andgivegreathonourtoyour
imaginings.Butyouhavelostyourself,andmadeofyourbelovednationadistantanddisregardedfigure.Youbidyourpeopleserveyou!Butshouldnotyoubeservingthem?’Thesilencewasdeep;eventhemicewerehushed,asthejestercontinuedwith
histirade.‘YourHighnesslooksmoreinthemirrorthanhelooksinhissoul.ButI,the
jester,seetherustonyourshinycrown!’‘Whydoyoulistentothisfool?’whisperedtheoutragedQueenintheKing’s
ear.‘Thetruthdoesn’tflatterus,’repliedtheKing.‘Butitdoesfreeus.’
‘Continue,Jester,please!’
QuestionsConcerningtheCaptain
Theship’scaptainisbarkingoutorders.Firsthetakestheboatnorth,andthenhetakesitsouthandthen,withanotherorder,north-west.‘North!No,south!No,north-west!D’youhearme?’Heismostclearinhiscommands.And,imaginingthatthecaptainknows
whathe’sdoing,thecrewjumpintoaction,asheorderstheshipeast,andthensouthwestandthennorthagain:‘East!No,southwest!No,north!’Eachcommandiscrispandauthoritativeandcan’tbeignoredbecauseheis
theirleader.Asforthejourney,therecordsshowthatsofar,theshiphashitfouricebergs,
threefishingboatsandcollidedwithanoceanliner.Finally,theyarriveinport,damagedandfourweekslate–onlytodiscover
thatit’sthewrongport.‘Theymusthavemovedit,’saysthecaptainconfidently.
Don’tallowyourthoughtstobethecaptainofyourship.
MindfulnessandFreud
InBuddhistthought,enlightenmentisunderstoodnotasthepresenceofsomethingbutastheabsenceofsomething:thepermanentextinctioninourlivesofgreed,hatredanddelusion.Enlightenmentisnottheacquisitionofnewideasbutthepatientremovalof
oldwaysofbeingourselves.AnthonydeMello,aJesuitpriestandpsychotherapist,definedtruthas‘thesustainedconsciousnessoferror’,whichissayingthesamething.Iftheerrorsofgreed,hatredanddelusionareremoved,onlyhappinessremains.Freudagreedinpart.Hesawpeopledrivenbytwomainforces–eroticdrive
(greed)andaggressivedrive(hatred)–andacknowledgedtheirdestructivepowerinthehumanpsyche.
Herethepathsdiverge.ForwhileFreudregardedtheseforcesasimmoveable,Buddhistpsychologydoesnot.ForFreud,withsuchmonstersatthegate,weshouldnotexpectanythingmorefromtherapythan‘ordinaryhumanunhappiness’.InBuddhistpsychology,however,theseareweedsthatcanbeuprooted.‘Ordinaryhumanunhappiness’isnotwheremindfulnessends–
butbegins.
MakingRoomforHappiness
I’mputtingupballoonsandbuntingtodayincelebration.I’vegotChampagneandfireworks,too,becauseIwantittobetheverybestofwelcomes.Who’scoming?Equanimity.Yes,therumouristhatshemightcometometoday,hencethe
excitement.Imaginehavingtheattitudeofmindthatcanembracebothpleasureandpain,withoutbeingdrivenbythemintodesire-fuelledreaction.
Withoutequanimity,muchofmydayiscolouredbygraspingbehaviour,whichleavesnoroomforhappiness.Whathappens?First,mybehaviourbecomescompulsive,likethatofananimalormachine.I
losemyhumanity;myabilitytoactfreelywithawareness.Next,mygraspingleadsmetooverlooktheneedsofothers,whentheyconflictwithmyown.Andlast,eachsuchactbymegivessubstancetoaselfthatisnothingmorethanaghostlymemoryofmyclingingandgraspingpast.SoyoucanunderstandwhyI’mputtingupthebunting,hiringthebestcaterers
Iknowandsprayingeverythinggoldbecause,yes,equanimityiscoming!
AndIshallbehumanagain.
OtherPeople’sGardens
Whenprayerisdesire,itcanbelessthanholy.Somepeopleimaginethataslongastheyput‘Amen’attheend,theycanaskforwhatevertheywish.Thisisdesireinspiritualclothes;and,whateverthenatureofthedesire,desireisgreed.MeisterEckhart,thethirteenth-centurymystic,saidthat‘intrueobedience,
therewillbeno“Iwantthistohappen”or“Iwantthattohappen”butonlyapuregoingoutofwhatisourown.’Inotherwords,theonlyagentforchangeiswhoweare,andwhatgrowsout
ofit.So,insteadofadvisingeveryoneelseabouthisorhergarden,weareaskedsimplytotendourown,withawarenessofpresentexperiencewithacceptance.
Fromthisplace,happinessflows;andapuregoingoutofwhatisourown.
IntendedOutcomes
IfIwerebuildingahometoprotectmefromthewinter,Iwouldworkhard,awareofthecoldtocome.I’dworkwithconcrete,stone,woodandtile.I’dclimbladders,cementandrenderwallsandlevelfloors.Iwouldn’tnoticethelabourparticularly,thoughsometimesImightbetired.I’dbethinkingonlyofthecomingwinterandtheintendedhouse.
Beneathallourlabourisintention.Whatevertheworkwedoinlife–andeverythingiswork–ourintentionholdsit,guidesitandcoloursit.Acleanerinahotelmayfeelfrustratedorafilmstarmaybedepressedbuttheirunhappinessisnotcausedbywhattheydo;itiscausedbytheintentionstheybringtowhattheydo.Ifyourintentionistoreachthetop,itwillaffecthowyoutreatpeopleand
ensureyourunhappiness.
Someoneaskedmetheotherdaywhatwasmyintentionfortherestofmylife?Iwascaughtbysurpriseand,withoutthinking,heardmyselfsaying,‘Tofacemyownsufferingandbekind.’
But,moreimportantly,whatwouldyouranswerbe?
MovingForward
Ifwewishtoknowwhatmadeus,itisbesttoconsiderpsychotherapyor,perhaps,thewisdomoftheEnneagram,inthecompanyofawisecounsellor.If,however,wewishtounmakeourselves,itisbesttoconsidermindfulness,
whichcanbeundertakenonlyinourowncompany.Mindfulnessisambitious.Itproposesforyouawordlessrevolution,which
seekscompletetransformationofmind.How?Throughmindfulnesspractice,freshmomentsofinsightappeartoyou.These
fragmentsofclaritymayremainonlybrieflyatfirst,buteachsuchmomentisfuelforthenextone,whichmayhavemorestayingpowerthanthelast.Itisslowwork,butcumulative–likethewarmthofthesunonatownhitbyflood.Increasingly,intuitiongrantsusglimpsesofourconditioned,constructedand
changeablementallife.Andfromsuchinsightsandglimpses,fromsuchwordlessknowing,weknowwecannevergoback–
onlyforward.
TheOft-askedQuestion
‘WhatshouldIdo?’isacommonquestionandentirelystupid.Eventhosewhoseekamindfulwayoflifeoftenwanttoknowwhattheyshoulddo;orwhatIwoulddo.‘Whatwouldyoudo?’theyask.
Butthesearethewrongquestions.WhatshouldIdo?Whatwouldyoudo?Thesethingsarenothelpful.
Amorehelpfulquestionis:‘WhatshouldInotdo?’Towhichtheanswerissimple:‘Don’tidentifywithyournegativeemotions,
suchasworry,suspicion,hurt,resentmentandfear.’Butweignorethishelpfulquestion;ourfacebecomessad,andweturnand
walkaway.Ourpsychologyisrootedinanotheridea,whichinvolvestakinginitiatives,activismandtakingcontrol.Soweprefertheunhelpfulquestion:‘WhatcanIdo?’
Weaskthisagainandagain,likeonestandingbyamotorway,waitingforatrain.
2
BECOMINGAWARE
Waystobeawarewhenourtendencyistoblindness.Openingoureyeswillrevealnewthings.
What’sYourAddress?
Astateofbeingisaplace,yes?Physically,mostpeopleliketoliveinnicehomesandinagoodpartoftown.
Thisistheirchosenplaceand,perhaps,theysucceedingettingtherightaddressandfeelratherproudoftheirachievement.Butit’sameaninglessaddressinsomanyways;fortheirstateofbeingis
wheretheytrulylive.If,forinstance,someone’smentalactivityconsistsofresentment;orholding
otherstoaccount;orfeelingupsetbyeverylifeeventordisillusionment–then,wherevertheylivephysically,psychologicallytheyliveinthenarrowestanddarkestofstreets,infilthandsqualor.
Soifyourstateofbeingisaplace,what’syouraddress?Bemindfulofthistoday.
DefiningMoments
Whatdefinesyou?Wearedefinedbywhatwewant.Somesaywearedefinedbyour
understanding,whichistrue.Butthequalityofourunderstandingarisesfromwhatwewant.SometimesImeetpeoplewhotalkofwantingtobefreeorwantingtobereal.
Buttheyarenotpreparedtonoticetheiractsandthoughts,whicharestoppingthemfrombeingfreeandreal.Theyarehappytoreadaboutnoticing;buttheyholdbackfromactuallydoingit.Sotheconclusionmustbethat,thoughtheytalkaboutit,theydon’treallywantit.Wantingsomethingcreatesagreatenergyinsideus,andwherewechannel
thatenergyiswhatwebecome.Sowhatdoyouwanttoday?Whatisyouraim?
Ifyouwanttobecomeamonkey,restassuredyou’llbegintoresembleone.
WhatAreMyValues?
Whatdefinesyou?Wearedefinedbywhatwewant.Somesaywearedefinedbyour
understanding,whichistrue.Butthequalityofourunderstandingarisesfromwhatwewant.SometimesImeetpeoplewhotalkofwantingtobefreeorwantingtobereal.
Buttheyarenotpreparedtonoticetheiractsandthoughts,whicharestoppingthemfrombeingfreeandreal.Theyarehappytoreadaboutnoticing;buttheyholdbackfromactuallydoingit.Sotheconclusionmustbethat,thoughtheytalkaboutit,theydon’treallywantit.Wantingsomethingcreatesagreatenergyinsideus,andwherewechannel
thatenergyiswhatwebecome.Sowhatdoyouwanttoday?Whatisyouraim?
Ifyouwanttobecomeamonkey,restassuredyou’llbegintoresembleone.
Lights,Camera,Action
Ifthiswasalivemindfulnessshowandyouwerethecontestantinthestudio,thecameraswouldbeswingingroundtowardsyounowandthequestionbeingasked:‘Whatishappeningrightnow?’Thisquestionisthestartofallmindfulinquiry.Notwhathappenedyesterday,
ormighthappentomorrow,butsimply:whatishappeninginsideyounow?Andit’snotabout‘why’either.Whythisishappeningisaquestionfor
anothertime.Inmindfulexploration,it’sjustabout‘what’:‘Whatishappeningrightnow?’Asyourbodybecomesawareofyourstate,awareofwhatishappening,the
nextquestionis:‘Canyoustaywithwhat’shappening?Andcanyouacceptwhat’shappening?Ordoyoufeeltheurgetorejectitorrunaway?’
ForgetabouttheTVshow;thisismuchmoreimportantthanthat.
YoungAgain
Ifwearetomaketheworldyoungagain,wemustourselvesbecomeyoung.Wemustgiveupplayingtheexpertandemptyourselvesofourtiredknowing
andfalseimpressions.Wehavebecomeoldandbentwithoursupposedknowledgeanddistorted
perceptions.Ourtakeoneverythingiswrong.Wedon’tliveandlearn;weliveandconfirmdiscreditedpatternsof
understanding.Andso,ifwearetomaketheworldyoungagain,wemustourselvesbecome
young–andallowfreshlightintheroom.
UndertheBonnet
Somepeopledriveacarwithnoideahowitworks.Thisismanageablewhilethecarisperforming,butwhenitbreaksdown,there’saproblem.Youmaybeleftstrandedorinapanic,unsureofhowtofixtheproblem.Withnorelevantresourcestobringtothissituation,you’reinneedofhelp.Ifyouunderstoodhowthecarworked,muchoftheterrorwouldbegone.
You’dknowtheproblemandhowbesttodealwithit.Itmaywellbethatyoucouldsortityourself.
Mindfulnessisascienceofhumanunderstanding,revealinghowyouwork.Itisasciencebecauseitinvolvesinvestigationandtesting;itinvolveslookingandlearning–noticingthingsaboutourselves,whichlifehastrainedusnottosee.
AsIwalkhomefromthestation,Iamsometimessurprisedbytheappearanceofdisturbancefromnowhere.Athoughtappearsinmyheadandthenastrongfeeling,arisingfromthethought,followsit.SuddenlyIamsnatchedfrommystateofserenity,likeonekidnapped;andItracebackthemechanicsofhowithappened.Unravellingthesetwostrandsofexperience–thoughtandfeeling–reveals
therestlessmovementofmymind,howmyfeelingsareconstructedand,asIapproachhome,whattheydotomybody.
It’slikethefirstsessionofacarmaintenancecourse.
TheBoyWhoWantedtoBuildaSandcastle
Theboyhadwantedtobuildasandcastle.Hetoldeveryonethatthisiswhathe’ddoonthebeachthatday.‘I’mgoingtobuildthebestsandcastleever!’hesaid,andtheyalllookedon
andclappedashedughisspadeintothesandtostart.Butasthedaywentonanddifficultiesoccurred,hecollectedbeautifulshells
forawhileandthenplayedexcitingballgameswithotherchildren.Heenjoyedthesethingsverymuch,butthenstartedtocry,becausehe’d
wantedabovealltobeabuilderofsandcastles.‘Whyisyoursadnessaboutthesandcastlesoheavy?’askedthekind
deckchairattendant,‘andtheshellsandthegamessoquicklyforgotten?’‘Idon’tknow,’saidtheboy.‘AllIknowisIfeelverysad.’
Sometimeswebecomeawarethatonefeelingorlongingcarriesparticularforce.Wecan’talwayssaywhy,andmaycryasweallowittopassthrough,
andthisisOK.
TheOvenDoor
Asyouwillknow,theoft-openedovendoesnotcookwell.Witheachopeningofthedoor,heatisquicklylostasitpoursmeaninglessly
intothekitchen.Thefocusedenergyofthefurnaceisdissipated,theintensitydiminishedandthehightemperaturedistracted.Thecookinginevitablysuffers.Whenweclosetheovendoor,andkeepitshut,wefocustheheatonceagain
andallowtheoventodowhatitdoesbest.Liketheoven,everynewthoughtisanopeningoftheovendooranda
dissipationofourstrengthandfocus.
Asweallowourbreathingtotakeusintoourbody,wewatchourthoughtscomeandgo,wastingenergy;andwebecomemoreadeptatclosingthedoorofourinnerspace–
andguardingagainsthalf-bakednotions.
HoleintheWallGang
Whenwerestoresomething,wereturnittoitsformerstate.Thisisthemeaningof‘pristine’,thewaysomethingwasinthebeginning.Oursenseofreality,therefore,isnotinpristinecondition,butbarnacledand
batteredbyourconditioning.Wetendtonoticeonlyexperiencethatservesourongoingprojectsandgoals.If,forinstance,Iamrushingforabus,Iseeonlythebus,thedistancebetween
andanyobjects(people)inmyway.Iamunawareofthecirclingbirds,awomanopeninganupstairswindoworagreengroceracrosstheroadrearrangingtheoranges.Inoticenothing,whichdoesnotrelatetomygoal.Thisleavesmysenseofrealityalmostnon-existent.Wenoticethosethingsthatserveus.Wewelcomeintoourconsciousnessonly
thatwhichhelpsustowardourgoalsorconfirmsourassumptionsandbeliefs.Everythingelse,weoverlook.Restoringrealityinvolvesputtingdistancebetweenourselvesandourgoals
andbeliefs.Itisasthoughwearecreatingaholeinawell-defendedwall,throughwhichhelpcancome.Inthevacantspacecreated,realitycanarrive;andfornootherreasonthanitself.
Foramoment,weareinpristinecondition.
HowtoHandleSnakes
Thesnakewasstillyoungandwithoutitsfullquotaofvenom.Evenso,itwascausingtheboysomepain.‘Thesnakekeepsbitingme!’complainstheboytohisdad.He’sawarethathisdadhardlyevergetsbittenandyet,asasnake-handler,he
handlessnakesallday.‘It’sallabouthowyouholdthem,’sayshisdad.‘HowIholdthem?SowhatshouldIchangeaboutthewayIholdthem?’‘It’shelpfultoholdthemverylightly,’sayshisdad.‘ButIliketogripthem!’‘Iknow,Iknow.Butloosenyourgripandholdthemevermorelightly.Inthat
way,theywon’thurtyou.’
And,aswithsnakes,sowithourtheories:weshouldholdthemevermorelightly.
TheQualityofSilence
Notwosilencesarethesame,anymorethananytwocloudsarethesame.Sotoday,webecomeawareofthequalityofoursilence.Perhapsweareinahurrytobesomewhereorwantsomethingtohappenand
oursilenceisimpatient.Or,perhaps,oursilenceisadefensiveandself-justifyingsilence,ennoblingusanddenouncingothers.Perhaps,itisanangrysilence,turbulentlikearestlesssea;oranumbsilenceunabletofeelmeaning.Orperhapsitisastillsilence,fullofbeautyandpossibility,likedewygrassat
thebeginningoftheday.
Aswelistentoourbreathing,thequalityofoursilencebecomesapparent.Thissilencedeterminesthequalityofournoise.
TheHijackers
Ifyou’rethepilotofaplaneflyingtoLondon,theappearanceofevenonehijackerisbadnews.Theycometotakeyoufromyourplanneddestination.Butwhatifthereisnotonehijackerontheplane–butahundred?ThefirststandsupandtellsyoutoflytoNewYork.Thesecondinsiststhe
planegoestoDelhi.AthirddemandsthatyoumustlandinSydney,whileafourthwillhearofnodestinationbutCairo.Andthencomealltheothers...Poorplane!Firstitissentinonedirection,thenanotherandthenanotherstill.
You’reatthecontrols,butnotincontrol.Theaircraftisallovertheplaceand,afterawhile,withsomanyvoicesinyourhead,youforgetyourtruedestination.Ourthoughtsactinjustthesamewayonourday,hijackingourcontentment.Tenslowbreaths,whichwecountinandcountout,oneaftertheother,can
helpremindyouofwhoyouare,whyyouarehereandwhereyouwishtofly.
Before,therewasjustonehijackingthoughtafteranother;andeachonesoinsistent.Now,weareontherightpath.
UnhelpfulProjections
Ifyou’renotawarethatyoursonisbeingbulliedatschool,youdon’ttakethematterupwithhisteacher.Whywouldyou?Andifyou’renotawareofcancerouscellsinyourbody,youdon’tgofor
treatment.Again,whywouldyou?Youcan’tchangewhatyou’renotawareof,thisisobvious;and
psychologically,you’retoofrightenedtobeawareofverymuch.Sodon’tmakemoredifficultiesforyourself.Don’t,forinstance,projectontootherswhatyourejectinyourself,whichis
whatyouspendmuchtimedoing.Wedothisoutoffear,buttheseprojectionsmuddythewater,soyoulosesightofyourself.ThisisunhelpfulandIthinkofthetherapist,whoprojectedhisownlackof
self-knowledgeontohisclientsandcausedthemtoflounder.Instead,bringaspiritofacknowledgementtoyourlife,foracknowledgement
feedsawareness.Fromhereon,traceeveryjudgementofanotherbacktoafracturewithinyourself.Insteadofprojectingontootherswhatyoudon’tlikeinyourself,allowthings
withinyou;acknowledgethingsaboutyourself,withoutfear.
Andhereispeaceandchange.
TheValueofMud
Youdon’thavetobelieveanythingtobemindful;indeed,certainbeliefmaygetintheway.Worshippinganidea,howeverfine,sooninvokesthelawofdiminishingreturnsandbringsdisillusionment.Nosingleideahasarmseitherlongenoughorstrongenoughtoholdreality.Insteadofbelievinganythinginparticular,themindfulstartbytakingnoteof
theirbodiesandthemudoftheirexistence.Whatmudmighttheynotice?Theynotetheirawkwardbreathingwhen
scared;theirtightchestwhenangry;thefrown-lockedface;thecockyswagger;thetenseshoulders;thesweatoffear;theburningfaceofshame;thezoningoutwhenchallenged;thespitefulsneerorthefurtivefrightenedeyes.Somesaythattheyhavebetterthingstodothancontemplatesuchmud;that
nogoodcancomeofit.TheBuddhawouldn’tagreewiththem.Helovedpsychologicalmudand
reckonedthatnoticingitwasthestartofwellbeing.
Ashesaid,‘Onlyfrommuddoesthebeautyofthelotusfloweremerge.’
MaggotsandtheBallroomBeyond
Whensomeoneisintherapy,youoftenhearthemsaysomethinglike:‘Ididn’tknowIhadsomanyissuesuntilIstartedtherapy!NowI’mfindingnewonesthatIdidn’tknowwerethere!’Heightenedawarenesscanbesimilar.‘Awarenessisallverywell,’youmight
say,‘butitoftenappearstobringmoreproblemsthanitsolves.’It’struewedon’tseethemaggotsuntilweliftthelid;andwhenwedo,
findingfirstonemaggotandthenbeneathitanotherandthensomemorefurtherdown,itcanbeabitofashock.
Butalliswell,becausethemaggotsaremerecorridorstotheballroombeyond.Youneedthecorridor;youdon’tneedtostaythere.
TheBurningBoat
IrememberbeingatPortsmouthharbouratnight,andfeelasthoughI’mtherenow.There’saburningboatonthemudbeach.I’mbesideitbutdepressed,asI
havebeenforawhile.Ilookattheboatandthink:That’sme–everythingisbeingdestroyed.Theburningboatmerelyreaffirmsmyfeelingsofdespair.Andthat’showthememorystayswithmeuntilafewyearslater,when
someonequestionsmyinterpretation:‘Suchgloryintheboat’sdying,’theysay.Ireflectonitandsuddenlyseetheglory.Thingsweredying,buttherewasso
muchgloryinthedying!Thewonderfulorangeflameinthedarknightsky–stunning!Whyhadn’tIseenthat?Ihadn’tseenitbecauseofmyself-justifyingself-image.Iwasadepressed
person,avictimandeverythinghadtobeinterpretedthroughthisbleakprism.Aburningboat!Well,thathadtobenegative–cuemoredespair.Leftinthisstate,Iwouldhavejustifiedmyselftohell,whichiswherealotof
usareformuchofthetime,defendingoursoiledperceptions.
Isometimesaskpeople:‘Whatisitthatyou’redefendinghere?’Moreoftenthannot,they’redefendingnothingnoblerthantheirrighttounhappiness.
TheSeventhSense
Canyouseethesixdoors?They’reworthwatching.Thesearethesixdoorsofoursenses–sight,smell,taste,touch,hearingand
thought–throughwhichhumanexperiencearrives.Experienceispushingateachdoor,evenasyouread.Throughthedoorsof
touch,sightandthought,youexperiencethepagesofthisbookandthewordsonthepage;whilethroughthedoorofsmell,youexperience,perhaps,yourcleanclothes.Throughthedooroftaste,youmightexperiencethesweetnessofabiscuit,
whilethroughhearing,youexperiencethetrafficoutside.There’ssomucharrivingthroughthedoors.Andnowwatchagain,becausesomethingimportantishappening.Greeting
eachnewarrivalisafeeling,whichsetsthetoneofyourresponse.Feelingistheseventhsenseandapowerfulone.Ourfeelingsactlikean
overbearingbutlerwithaweakmaster.Feelingnotonlygreetseachofmysixsenses,itthendefineshowIreacttothem;howIconstructmymoment.
Ourseventhsenseoffeeling,likethebutler,needswatching;he,perhaps,assumestoomuchpower.
SaltintheWound
Saltsprinkledonhealthyskinisn’taproblem.Itiseasilybrushedoff,ifnoticedatall.Afterall,ourbodyproducessaltwhenweexercisesoitisnotanenemy.Ifyouhaveafleshwound,however,thensaltbringspainandreaction.‘It’s
rubbingsaltinthewound’asthesayinggoes.Butit’sthewound,andnotthesalt,whichissparkingthereaction.Thisistruealsoofpsychologicalpainso,today,we’llbeawareofwhenit
appearsandwhy.Whensomethingorsomeoneactslikesalt,we’llreactonlyifwecarryawound.Ourfailingisnottobewounded;ourfailingistoignorethewoundwhile
attackingeveryoneelseinpainedreaction.Thesepeopledon’tneedourattention;butourwoundedplacesdo.Whichwoundinmecreatedthatreaction?Andwhatcausedthewound?
Thesearethequestions.
TheEngagement
Theboy’smotherwasgettingevermorefrustratedwithherson,Silvio.Hisbehaviourwasbecomingincreasinglyridiculous.‘I’vejustgotengaged,Mother!’hesaid.‘Isn’titwonderful?’‘Yougotengagedtosomeoneelseyesterday.’‘Idid,yes,butthisisdifferent.’‘AndSilvio,haveyouforgottenyougotengagedtwicelastSunday?’‘Iknow,Iknowandtheywerebothdearpeople.’‘I’velostcountofyourengagements.’‘That’spossible,Mother,butthisone’sthegirlofmydreams!Ijustknow
she’sMissRight.’‘Soweretheothers,Silvio;youwerepassionateaboutthemall.’‘Thistimeit’sreallyreal.’‘Untilthenextone!Youdon’thavetogetengagedeverytimeyoumeetagirl.
Youcouldjusthaveacoffee.’
Watchingthoughtscomeandgo,withoutengagingwiththem,freesusfrombrooding.Thisisthething:wedon’thavetogetengaged.
AQuestionoverCoffee
Thereisacost,ifthatistherightword.Whenconscious–awareofourpresentexperiencewithacceptance–thenyou
won’tbelessawareofthepainofothers;youwillbemoreaware.TheotherdayIhadcoffeewithamaninashoppingmalland,thoughwe
talkedofanumberofthings,onlyonequestionpresseditselfuponme.AndsoIaskedhim:‘Whatdoesangerfeellikeinyourbody?’‘It’sprobablytimeIfacedit,’hesaidinamatter-offactway,asthoughwe’d
discusseditatlength,thoughneitherofushadspokenofitbefore.
Itisgoodtobepartofacircle,wheretheawarenessofonepersonnudgesawarenessinanotherandsoon.
ACautionaryTale
Here’sastrangething:Shehasthelargestcollectionofall-promising,all-healingself-helpbooksthat
Iknowof;yetinmyexperience,sheisawomanleastabletoreceivethetruth.Shemakesexcitingplansforhersuper-spiritualsearch,whiledailyshepushes
awayunwantedrealities.‘Thesearenothingtodowithmysearch!’shedeclares.‘Iseektomoveontoahigherplain!’Thiswomanlikesnothingbetterthantoreadaboutawareness;thoughshe
lacksthecouragetoexperienceitforherself,now.Asawalkingbookofhelpfulspiritualquotations,sheseemstoknow
everything,yetunderstandsnothing.
Whenthetruthleavesherheadandentersherbeing,fillingitscorridorslikeasweetaroma,thiswillbeagoodday.
TheHardestWord?
InthesupermarketwhereIusedtowork,weweren’tallowedtosaysorrytocustomers.‘Don’tsaysorry!’weweretold.Thestorewashappytorefundyouforthedentedcanofbeansorexchange
thetartorangesforsweeterones.Butyounevergota‘Sorry’.‘Itisn’tthemessagewewanttogive,’weweretold.‘Sowhatisthemessagewewanttogive?’Iasked.‘Weneedtobepositive,Simon.Thisisacompetitiveindustry.Peoplemust
leavethestorefeelingthey’repartofasuccessstory!’Thisiswhy,ontheshopfloor,wewerealsoforbiddenfromusingtheword
‘unfortunately’.Itwasn’tdeemedpositiveenough;ithadtheslightwhiffoffailure.Inthismatter,thesupermarketdisplayedthestupidityoftheinsecure.Iamnotdiminishedbysayingsorry…Iamfreed.
Apologydoesn’tbreakrelationships;itliberatesthem.
MyIntentions,HonourableorOtherwise
Iwillnoticemyintentionstoday;theattitudeIassumetowardsomethingthatishappening.Somepeoplethinkthereisnothingwecandoaboutourintentions;thatthey
aresomehowwritteninstone:‘That’sjustthekindofguyIam!’ButintentionsarechoicesImake,minutebyminuteaslifearisesaroundme
andwithinme.HowwillIdealwiththissituation?Whetherathomeoratwork,intentiondetermineswhatI’mgoingtodoaboutit.
Sowhatwillbemyintentionnow?ShallIembracewhatishappeningorresistit,becausethetwoarenotthesame.Oragain,doIprolongthisconversationordoIterminateit?ShallItakeoutmyfrustrationonthispersonornot?Withthefactsbeforeme,willIbecoldorencouraging?ShallIbepassiveandslowdowntoirritateothersoractivelyhelp?Intentionscanbecarriedoutinawordlessfashion.Whetheronthephoneoronthebus,Iwillnoticemyintentionstoday.AndI
willnoticethedispositionsthatinformmyintentions,which–likeover-eageradvisorstothePresident–canendupmakingpolicyonthehoof.
Myintentionsmayormaynotbehonourable;buttheywillbenoticed.
ThoughtsofGod
IfGodfillsyourthoughts,youmaybeintrouble;forwhenyourthoughtsend,sowillyourGod.Thoughtsarethemostchangeablethingsand,iftheyaretocarryourGod,itis
likeleavingadrunkinchargeofababy.AGodofthoughtsisquicklyill.Whenourthoughtsharden,sowillourGod;
andwhenourthoughtsaredistracted,soisourGod.AndahardGodoradistractedGodisaGodwholooksratherlikeyou.IfGodisourjourney,weneedaGodthatisbeyondthoughtandimaginings,
whoinhabitsourheartandbeing;aGodwhoweseehappilyinallthings;wholeavesusunencumberedbyattachmentsandwithafreemind.
PerhapsfreemindsareoneoftheclearestsignsofGod’spresence;mindsliberatedfrompreference.
BewareofLove
Itmaybeastrangethingtosaybutbewareoflovetoday,whereveryoucomeacrossit,whetheritisinthenewspapers,amagazinearticleorinconversation.Theword‘love’generallydescribesanemotion,whichemergesinsideusvia
highlytoxicchannels.Incurrentunderstanding,itisafeelinggrippedbypossessiveness,chaperonedbyjealousyandwithitsalterego,hate,waitingreadyinthewings.Lovesuchasthis–whetherparental,amorousorsocial–isanemotion,
whichisgenuinelyshortoncharm:easilyupset,manipulativeand,even,vindictive.Theenlightenedhavenorelationshipwiththisemotion,preferringinsteadthe
purefeelingofcompassion,which,unlikelove,doesnotflowthroughthepollutingchannelsoftheego.
Andthisiswhyitissocharming.
TheManWhoWantedShoes
Seethepoormanwhowantedapairofshoes.Thismandesiredshoes,longedforthemaboveallelse.Hislongingwassowellknowninthecommunitythatakindbenefactorgave
himtheleatherheneeded.Buthehadtomaketheshoeshimself,sotheytrulyfittedhim.Thismeantthatthepoormanhadtowaitalittlelongerforhisshoes,whichhe
grumbledabouttobeginwith,butsooncametoappreciate.Thebenefactorcouldhavegivenhimapairofhisshoesbutthiswouldn’t
haveworked.Thepoormanmusthavehisownshoesandnotthoseborrowedfromanother.
Wemaylongtobeawarebutwecan’tborrowsomeoneelse’sawareness.Wecanusetheirteaching–butourawarenessmustbemadefromourownlives.
3
BECOMINGPRESENT
Waystobepresent,whenourtendencyistobeabsent;andwhywearehappierandhealthierlivinginthemoment.
BreathofLife
Breathingexercisesareasimpleandprofoundwayintomindfulnessbecausetheygiftuswiththepresent.Whereverourthoughtsoremotionsmaybetakingus,backwardorforwardintime,ourbreathingisrefreshinglypresentandinvitesustojoinitthere.Youcouldnoticeyourbreathingnow.Asyoucounteachbreathinandeach
breathout,youareinwardlystrengthened,simplybythereturnofyourbeingtothepresent.Thepresentisnourishingbecauseit’swhereyou’remeanttobe;it’slikeputtingaplantinsunlight.Asyoubreatheinandout,distractionswillappear;onethoughtafteranother
willtrytosnatchyoufromthepresent.Noteeachdistractionkindly,howevermanythereare;andreturneachtimetoyourbreathing;tobeingpresent,tobeingstrengthened–tobeingconscious.
EnteringtheFire
Threeyoungmen,Shadrach,MeshachandAbednego,werethrownintothefire.ThemenhadrefusedtoworshiptheBabyloniankingNebuchadnezzarIIand,inpreparationfortheirdeaths,thefurnacehadbeenmadeseventimeshotterthanusual.Thesoldiers,whothrewthemintothefurnace,werebadlyscalded,yetthe
threemenwerequiteunharmedbytheflames;andNebuchadnezzarwasdisturbedtoseewhatlookedlikeafourthfigureinthefurnacewiththem.Wasitaguardianangel?
ThisstoryistoldinthebookofDanielintheOldTestamentandremindsusthatthepresentcanappearlikeafurnace:afurnaceoftruththatweavoidwhenweworshipattheshrineofendlessdistraction.
NoharmcametoShadrach,MeshachandAbednegoand,likethem,weneedfearnothing.Thepresenthasitsownguardianangel.
TheHardEdge
Thereneedstobeahardedgetoourintentionsortheyarenothing.I’mteachingmyselfthepiano,I’dliketoplaywell.Butthehardedgeisthis:Ineedtopracticetobebetter.Isetmyself10minutesaday,whichisn’tmuchbutdoesmeanIdoit.It’sapossibletarget.Sowhatdoyouintendforyourlife?Andwhatdoyouproposetodoaboutit?Where’sthehardedgeof
authenticity?It’sworthathought.
Thereneedstobeahardedgetoourintentions...ortheyarenothing.
MeditationofAttention
Themeditationofattentionisasimplepracticeandonethatyoucandoanywhere,atanytimeofday.Itcanbedoneaseasilyonabusasinatempleandonlytakesafewminutes.Inthismeditation,weintentionallyfocusourattentionononething,as
opposedtomanythings;andreturnourattentiontothepresent.Itdoesn’tmatterwhatyoufocuson,becausetheworldisyourfriend,andwill
speakfreelywithyou,whetheryouworkonafarm,anoilrigorinanoffice.Whatyouchoosetofocusonisuptoyou:whetherit’sanobjectinyourhome
oroneseenonyourdailytravels;whetherit’ssomethingbeautiful,oddorentirelycommonplaceandunremarkable–youareinvitedtoconsiderit.Becomeawareofitsappearance,itssettinganditscomposition.Whoand
whathasgoneintoitsmaking?Andwhatisitsrolenow?Willitlastmanyyearsoronlybriefly?Howdoesitfeel?Whatelsedoesitsilentlysaytoyou?
Noaspectoftheworldissilentwhengivenpresentattention.
WatchingtheClock
Ihaveanewclock,whichstopsmegoingmad;anditmakesmewonderiftheseclocksshouldn’tbemorewidelyavailable–tostopotherpeoplegoingmad.It’sanormalclockinmanyways.It’scircular,intraditionalfashion,and
boastsanhourhand,minutehandandsecondhand,allofwhichclickhappilyaroundtheclock’sface.Butforsomeonelikemyself–whocanspendtoomuchtimeimaginingfuture
scenesthatdon’texist,andgettingangry,fearfuloranxiousaboutthem–thenewclockiswonderful.Itsdistinguishingfeatureisthattherearen’tanynumeralsonitsface;there
isn’tacircleofonetotwelve.Instead,whereeachnumbershouldbe,invariouscolours,isjustthewordNow.Whattimeisit?Now.Infact,onmyclock,it’sonlyevernow,whichsuitsme
well.
I’msomuchhappierinthepresent,whereallisperfect.
HowWillIKnow?
HowwillIknowwhenIampresent?Inthepresent,Iwillhavenoenemiestoholdtoaccount,novendettastoplot
andnodisappointmentsonwhichtobrood.Animosityanddisappointmentaretooobesewithundigestedhistorytoexist
inthepresent;theycan’tgetthroughthedoor.Sohereweareinthepresent–freeofeitherjudgementorresentment.
Howdelightfulitisforourbodytobeliftedclearfromthatlakeoftoxicwaste.
ThePresentMoment
IntheGospelofThomas,thefollowersofJesussaid:‘Telluswhoyouare,sothatwemaybelieveinyou.’Likeus,theywerebusysearchingformeaning.Jesusanswersthem:‘Yousearchthefaceofheavenandearth,butyoudonot
recognizetheonewhoisinyourpresence;andyoudonotknowhowtoexperiencethepresentmoment.’
We’renotthefirsttobesobusysearchingthatwemissthemeaningofnow.
EnergyforLife
Mindfulnessisnotagoodidea.Itismuchbetterthanthat.Mindfulnessisenergyfortouchinglifemoredeeply,morekindly,moresafely
andmoreinsightfully.Thisenergy,whichwecallforthfromourselves,bringsustomindfulsitting,
walkingorstanding.Here,webreatheinoursufferingorourexcitementorourrestlessness,andin
time,truthbecomesapparent;awaybecomesapparentbecausethereisalwaysaway.
Ourmindfulenergybringsusintothepresent.Thepresentthengreetsus,crashesthroughuslikeawaterfallandgeneratestheenergyoffresh
experience,arisingfromunknownplaceswithinus.
MeltingTime
Inlineartime,everythinghastobemovingtowardsomething,developingintosomethingelse.Weliketothinkofourlivesasprogressing,asajourneywe’reon,makingourwayforwardtowardssomefuturetime.Butprogressliesnotinthepassageoftimebutinourunderstandingoftime.
Forpast,presentandfutureallexistasoneintheeternalpresent.Theseedcontainstheflower;thenewbornbabyisalsotheoldman;thedespairingsoulisalsothejoyfulsoul.Yes,thedarknessisthelightandtheselfishpersonthesaint.Everythinginthismomentcontainsallotherthings.Weusementalimagestocreateatimetocome,becauseourthinkingislinear
andseparating,andonlyunderstandsonethingafteranother.But,incontemplation,thereisnotimebutnow,inwhichallthatwas,isandwillbeexistsimultaneously.Sonotimeisheldtobebetterorworse,foreachmomentiscompleteinitself,fulfilledinitselfandthewholetruth,frombeginningtoend.
Inthisway,weprogresstowardsnothing,becausewe’realreadythere.
BeyondthePuppetHouse
RaythepuppetmakerisaskedbyhiscolleagueBarneyifhewishestocomeoutforadrinktonight.‘Nothankyou,’repliesRay.‘Whynot?’saysBarney.‘I’mgoingtospendtheeveninginthecompanyofmypuppets.’‘Butyoualwaysdothis,’saysBarney.‘Iknow.’‘They’renotrealpeople!’‘They’rewhatIwantthemtobe,’saysRay,‘andthat’sgoodenoughforme.’‘Andthenyou’llgohome,Isuppose?’‘No.I’mspendingthenightinthepuppethouseImade.’‘Butit’smake-believe!’‘It’sjusthowIwantit.’‘Butyouhavearealhomeoutthere!’AtwhichpointRaythrowsablanketoverhishead,andsaysthathecan’tsee
Barney’spointatall.
IthasbeensaidthattheworldisonlyasrealasIam.Somypracticetoday,asIbecomepresent,istoallowscenesandpeopletobereal,unmadeandun-
inventedbyme.
NoticingtheSausageMachine
Onlyafoolwouldbesurprisedwhentheshapeofasausageappearsfromasausagemachine.Afterall,thatistheshapeandformofthemachine:tubularandsqueezy.Whatelsecouldappearbutasausage?Inlikemanner,ourpresentcomesshapedbyourpast.Andwhatshapecanthe
pastcreateotherthanitself?Soalthoughourmomentspretendtobefresh,theycometousstale–mustywiththesmellofoldperceptions,feelingsandintentions.Mindfulmeditation,however,createsonlyfreshmoments;momentsinfused
withenergiesconjuredfromtheeternalpresent,whichmakesallthingsnew.
Today,we’llnoticethesausagemachineofoldreaction;and,whenwecan,turnoffthepower.
TheBathroomFloorIsEnough
Iwasonmykneesyesterday,cleaningthebathroomfloor,whenIfoundmyselfthinkingthatImightbeabletodothekitchenaswell,ifIhurried.SoIbegantohurry,cleaninginhaste,whichcausedmetoknockmyarmagainstthesideofthebath.Ouch!Fortunately,thenIrecoveredconsciousnessandstoppedhallucinatingabout
thekitchen.Iletgoofhurryanddistraction,andreturnedtothepresentandthebathroomfloor–noticingthepatternonthefloortilesforthefirsttime.
Itwasbothajoyandarelieftobehome.
WarmCurrents
Whenswimminginthecoldsea,wesometimesfindawarmcurrentenvelopingourlegsbeneaththesurface.It’sasweetdiscoveryandbringswarmthtoourchillybodies.Thewarmthisanelusivefriend,however,forit’slostintheswirlingdepthsas
quicklyasitwasfound.Sowemoveourbodiestofinditagain,adjustingourselvesbeneaththesurface,stretchingoutalegtoenjoythewarmplaceagain.
Inthesameway,wereturnourselvestothepresent:makingadjustmentsbeneaththesurfacetofindtheelusivewarmthagain.
LikeaPanther
Aswesettleintoourbreathingandintothepresent,wenoteanyconcerns,whichtakeusfromthepresent.Perhapstheyareconcerns,whichtakeusbackintothepast,aswereturnto
someone’swordsoraparticularevent.Orperhapstheytakeusintothefuture,asweanticipateaconversationoranoutcome–happyorfrightening.Weareconstantlytakenfromthepresentbyourmultiplelives.It’slikea
personwhotriestositstill,andthenscratchesanitchinoneplaceandthenanotherandthenanother.Theyendupdoingeverythingbutsittingstill.Yet,asweallowourmultiplethoughtstocomeandgo,webegintotouchour
substance.Frommultiplicitytosimplicity;fromscatteredtocollected;fromdistractionto
focus–
likeapanthergatheringitselftoleap.
OurSubstantialSelf
Haveyoueverfeltyou’velostsomethingalongtheway?Losttouchwithsomethingstrongandbeautifulinside?It’sacommonfeelingbecause,ofcourse,wehave.Inordertosurvive,wehadtosaygoodbyetoourtruestself.We’vehadto
chiselapersonalitythatcanmakeitswayintheworld,butisn’twhoweare.Ithelpedussurvive,whichisgood...butitcan’tgiveushappiness.Sowhatnow?JulianofNorwich,thefourteenth-centurycontemplative,wasthefirstEnglish
womantowriteabook;andinit,shespeaksofoursubstantialandinsubstantialself.Thebravearebecomingwhattheytrulyare,theirmoresubstantialselves.Thelessbravearestayingwiththeiroldpersonality,theirinsubstantialself.
Isuspectyouareoneofthebrave.
KeepTalking
Mindfulnessmaylandusinajungle.Whilepsychologicaltheoriesprovideamapofourinnerjungle,mindfulness
dropsusrightinthemiddleofit;andthiscan,onoccasion,befrightening.Ithastobethisway.Theexperienceofthejunglemustbeourown;noone
canwalkitforus.We’llbewise,however,ifwefindacompaniononourjourney,withwhomwecantalkaboutwhatwefind.Whyisthiswise?Ifawarenessofthepresentbringsawarenessofpain,we’ll
feelalone,whichisnothelpful.Aschildren,itwaswhenwefeltleftalonethatweleftourtrueselves;andtheexperienceoflonelinessmayencourageustorunawayagainnow.Andsoit’sgoodtokeeptalking.Aswejourneybacktoouressence,it’sgood
toremindourselvesthatwearenotalone.OftenIgetemailssaying:‘Ihadtotellsomeone!’
Andit’strue,wedo.
IDesireAnxiety
Doyouknowananxiouspersonorareyouoneyourself?Thenyou’llbeawarethatananxiouspersonisnevermadebetterbyhaving
theiranxietysorted,forthenanotherappears.Anxioussoilcreatesacropofanxieties,regardlessofcircumstance.Cutonedownanduppopsanother;asoneproblemissorted,anotherisalreadyinview.It’sthesamewithdesire.Ifonedesireisfed,anotherhungrydesirepresents
itself;andasoneisputtobed,anotheronewakesup.Inthisway,ourlifebecomesasadstaggerfromone‘ifonly’toanother–astatewhichremovesanysenseofmeaningfulorlastingpeace.Anxietyisaparticularsortofdesire;itisthedesirefordistractionawayfrom
thepresent.Theselffearsexposuretothepresentandsodesiresthefocustobedistractedbysomepastorfutureworry.
Intakingusfromthepresent,anxietytakesusfromtheonlyplaceonEarthwhereallisquitewell.
TheManWhoLovedMedicalBooks
Melvynlovedmedicalbooks.Nothinggavehimgreaterpleasurethantoperusemedicaldictionaries,inordertofindoutwhatwaswrongwithhim.Melvynhadn’tanyneedofdoctors;instead,hehadtheprintedwordandthe
clearconclusionshedrewfromself-diagnosis.Andwhatcouldbeamorefoolproofwaytoproceed?AndMelvynlivedaninterestinglifeuntiltheageof39,whenhediedofa
misprint.
Likeouramateurmedic,wedisplayaninfatuationwithourtheories,whichweconstructfromafewscrapsofevidence.Onceinplace,alltheinformationisorganizedtofitwiththem;andwhatdoesn’tfitisignored.AsAbrahamMaslowsaid,‘Ifyouonlyhaveahammer,youtendtoseeeveryproblemasanail.’Howcanmindfulnesshelpusinouraddictiontotheory?Thesimplepracticeofpresentbreathingimmediatelycreatesdistance
betweenmyselfandmythoughts.Inthepresent,Idon’tknowwhatthefutureholds,whereasmytheorieshavemuchtosayaboutit.
Ourtheoriesexisttogiveustheillusionofcontrol.Rootedinthepresent,weknowthatwehavenone,andthat’sOK.
TheMadElephant
Itisunderstoodthatwehavethreecentresofoperationinsideus.Thesearecomprisedofourintellectualcentre,whichisconcernedwithourthoughts;ourmovingcentre,whichisconcernedwithourwillandourbodies;andouremotionalcentre,whichisconcernedwithourfeelings.Thethreecentresareintimatelyrelated,asallthingsare.Theemotionalcentreisthehardesttohandle,asitisthehardesttoseparate
from.Ifwetakeouremotionalstateforgranted,asthoughitisinevitableandoutsideourjurisdiction,itcanacquirethepowerofarampagingelephant,dangerousandoutofcontrol.Mindfulnessbringstwotamerelephantsalongsidethemadone,eithersideof
it–theintellectualcentreandthemovingcentre.Perhaps,weuseourmindtofocusonthepresentandputthingsinperspective.Perhaps,weuseourstillbodiestoinhalecalmandexhalepanic.
Withsuchcompanions,themadelephantofemotionalresponseisledintothepeacefulpresent.
HomeTruths
Perhaps,mindfulnessishardestinthehome.Homeiswheredeep-rootedpatternsofbehaviourhaveestablishedthemselves,andwhereourreactionsarehabitual,automaticandoftenemotionallycharged.Bringingawarenessofthepresentmomentintoourhomelifeischallenging
andrefreshing.Webegintonoticewhatwearefeeling,momentbymoment,andtheeverydayoccurrencesandexchangesthatcauseustobehaveinacertainway.Thisheightenedawarenessofourbehaviourandreactionsmightbringnewdiscoveries.Andevenaswearenoticingthesethings,weareplacingaholypausein
proceedingsbeforeourhabitualreactionskickin.Onehelpfulactistopauseatthedoorofyourhomebeforeentering.
Whateveryouhavecomefrom,andwhateverfacesyounow,becomeaclearspaceforamoment,beforeturningthekey;andthentakeyourmindfulselfinside.Thereisnowthepossibilitythatwemightrespondratherthanreact–
becausethepresenthasnohistory.
NoTurningBack
InthebookofGenesis,Lotandhisfamilyleavetheirhome,thedoomedcityofSodom.Famously,againstadvice,Lot’swifelooksbackforamomentandisturnedintoapillarofsalt.Andthetruthofthisfableechoesacrossthecenturies.Thereremainsinourconditionedselvesagreatenergyforlookingback;for
regressing;forreturningtooldpatterns.Wereachaplaceinourliveswherenothingmuchishappening,orperhaps
thingsarehappening,whichmakesuspanic.Maybeitisaplaceofdarknessandunknowing,andourreactionistocastlingeringlooksbehindus;toturnbackintowhatweoncewereorreturntooldwaysandoldformulations.ButjustastherewasnoreturnforthoseleavingSodom,thereisnoreturnto
ourformerselvesforus.Howcouldtherebe?Wewouldreturnonlytoadriedouthuskandlivethereasastranger.
Wearebecoming;andthereisnoturningback.
AdviceWhenKidnapped
Sometimesithappens;sometimeswearedraggedfromourhomebyworry,rage,fear,depressionordesire.Wearegrabbedviolently,toldit’snotworthstruggling,druggedup,hauled
outside,drivenawaybeforebeingthrownoutofthevanandleftmilesfromhome,wanderingandlost.Whetherit’sbeenhours,days,weeksoryears,itisourbreathingthatcan
returnushome;fornokidnapcansurvivesustainedexposuretothepresent.
Andourbreathingknowsnootherplacetobe.
VirginsAgain
Thecallistobecomevirginsagain,whichislessfoolishthanitsounds.Likeastainedteacup,layeredwithresidue,wearestainedwithalienimages,
whicheachleavetheirmarkonourpsyche.Eachimageobscuresrealityinsomewayandpromptsustoreactinmechanicalfashion.‘Thatmaybetrue,’yousay.‘Buthowcanwepossiblybefreeofimages?The
worldisfullofthem;we’dhavetoleavetheworldtoescapetheirpresence!’Andthatisexactlywhatwedowhenwebecomepresent;weleavetheworld.
Imagesexistinourmemory,butthereisnomemoryinthepresentandsotherearenoimagesstakingtheirclaim.Inthislife,wecanneversayacompletegoodbyetoimages;welivewiththeir
presence.Butwecansaygoodbyetotheirpower,asinthepresentmoment,wearefreeandemptyandquiteunattached.
Inthepresent,wearevirginsagain.
MightyOaks
Itisasoberingthoughtthatlifedoesnotautomaticallyresultinself-development.Manypeopleimaginethat,astheygetolder,theydevelopbutthisisfarfrominevitable.Thepassageoftimedoesnotmakeforgrowth.Thinkofaseed.Likeus,aseedisgeneticallyprogrammedtogrowintoa
plant;butitwillstayaseedforamillionyearsunlessconditionsforgrowthareright.Theseediscrammedfullwithpotential;butitwon’tchangeuntilplacedinthesoilandfedwithfood,airandlight.Andsoitiswithhumans.Weareself-developingorganisms,butlifedoesnot
developusifit’snottherightsortoflife.Thehumanbeingisnomorethefinishedarticlethantheacorn.Inorderto
becomeanoaktree,theacornneedstobeplantedinsomethingotherthanitself,andwearethesame.
Presentawarenesswithacceptanceisgoodsoil.
NegativeCapability
TheEnglishRomanticpoetKeatscalledlivinginthepresentmoment‘negativecapability’,andbelieveditessentialinanywhowishedtobecreative.Hedescribednegativecapabilityasthestate‘ofbeinginuncertainties,
mysteries,doubtswithoutanyirritablereachingafterfactorreason’.Thisdefinitionbringsustothedoorstepofmindfulness.Keatsdescribesa
spacewithinhumans,whichisbeyondtraditionalcertaintiesandcanbeinhabitedwithoutpanic.Hereisaninnerspace,beyondorganizingwords,whichseeksadifferent
knowing,amoreimmediateunderstandingofhumanexperience.Afterall,anunderstandingacquiredatthehandsofothersisnounderstandingatall.Forthesakeofhisart,therefore,Keatswaswillingtoletgoofoneway,in
ordertofindanother.Andasourbreathingbringsusintothepresent,wheretherearenocertainties,wedothesame–anddiscoveradifferentsortofknowing,‘withoutanyirritablereachingafterfactorreason’.
StormySeas
Sadnessandangerarecloselyrelated.Bothareconcernedwithlossandlonging,pastandfuture.Theycome,whenallowed,withdevastatingpower.Itisgoodtoallowthem;butitisdangeroustobedrownedbythem.Likea
stormysea,theycanfrightenuswiththeirturbulentpowerandcrashingwaves.Ifyoufeardrowning,staywithyourbreathing,becausestrongerthantheloss
andlongingisthefragilenow.
Likealighthousealongtherockycoast,mindfulbreathingcanguideyoutoasafeharbourthroughthecrashingwaterandbatteringwinds.
AFive-YearPlan?
Everycompanyhasabusinessplan.‘Thisiswherewewanttobeinfiveyears’time,’theysay.Butwhat’sthatworthwhenthefuturedoesn’texist?Wecanspeculateaboutpossiblefuturescenarios.Butwecanneitherplanforthemallnorevenguessatthemall;formuchof
lifeappearsfromnowhere.Wecanrespondpresentlytoevents...butwecannotpredictthem.We’llbefine...aslongaswerememberplanscanbeheldnomorefirmlythan
smoke.Wecanpretendtoplan...andlaughalittleaswedo.Andperhapsoneday,acompanywillsay:
‘Wheredowewanttobeinfiveyears’time?Present,aswearenow.’
4
BECOMINGTRUST
Waystoacceptance,whenourtendencyisrejection.Trustmakesallthedifference.
TheSupermarketQueue
Mindfulnessstartsatthesupermarketcheckout,whereourqueueissuretobegoingslowerthantheonenexttous.Thisisgoodtraininggroundforsurrender;andsurrenderisbeststartedinsmallways.Oncewehavesurrenderedtothemomentinthecheckoutqueue,things
improve.Webegintonoticethosearoundus,whowerepreviouslyjustablurredbackgroundtoourirritation.Wealsonoticehowhappyweare,havingacceptedourcircumstances,andbroughtourselvesintotheawarepresent.Ourhappinessmaywellleadustoreachouttootherswithasmileorcheeryremark.
Andhere’sanotherbeneficialthingaboutmindfulness.Whenyourealizeyou’veforgottenthebeans,relationswiththosearoundyouaresogoodthatthepersonbehindishappytoholdyourplacewhileyounipbackandgetthem.
It’sallgoingverywell.
AStrangeSolidarity
Mindfulnessmeditationistheartoffearlessdetection;thecluesareinourpresentexperience.Perhapsyouwakeatnight,troubled.Ittakesyouamomenttorealizethat
unresolvedfeelingshavedisturbedyou.Becomingawareofthis,youfocusonyourbreathing,withanenquiringspirit.Whatishappeningnow?Howisthetroublerevealingitselfinmybodyandmind?Youmaybetemptedtoleavethesceneandescapetheinvestigation,byopting
forasecondarypursuit,liketurningonthetellyorreadingforawhile.If,however,you’reabletostaywiththefeeling,youcanuseyourbreathtobecomepresent.Itmaybethatyounowrecognizethesourceofthisinnerdisturbance;an
anger,perhaps,orsadnessorfear.Whateveritis,youaresimplybreathingwithwhatishappening,almostinsolidarity.
Youareallowingthefeelingandbreathingwithit.Ithasonlywokenyoubecauseitthoughtitwasn’tallowed…
APeaceofTruth
Mindfulnessisnotapeacecomprisedoflies;apeacethatsurvivesonlybecauseweturnawayfromunwantedenergiesinsideus.Rather,it’sapeacecomprisedoftruth,whichinvitesustoturnawayfromnothingandtoaccepteverything.SoIdon’tchaseawayunwelcomeenergieswhenIsensetheirpresenceinme.
Likeboredteenagers,chasingthemawayonlyexcitesthem.Andtheseenergiesbringbothamessagefromthepastandatruthaboutmypresent.Sowhetherit’shate,envy,rage,fearordespair,whateverformsthe
turbulencetakes,Idon’trejectbutaccept.AsIbreathein,Iacceptthedistortedenergy;andasIbreatheout,Iwishit
well.Breatheinacceptance,breatheoutgoodwishes.
Andlikeboredteenagers,onceaccepted,turbulencefindsnewwaysofbeing.
‘IDon’tJudgeOthers’
Awomancametoseeme.ShewascalledValerieandshetoldmethat,thoughshejudgedherself,shedidn’tjudgeothers.ThematterhadarisenbecausemyexperienceofValeriethatafternoonhad
beenoneofjudgement,repeatedandharsh.‘Ifeelyouarejudgingme,’Itoldher,‘andinattributingbadmotivestome,
youmakemefeeldevaluedasaperson.’‘Oh,I’mnotjudgingyou,’shereplied.‘IjudgemyselfbutIdon’tjudge
others.’
Whatwedotoourselves,however,wepassontoothers,assureassummerfollowsspring.MuchofValerie’ssufferingstemsfromherpresentinabilitytoacceptherselfassomeonewhojudgesothers.Refusingtoacknowledgethisperson,refusingtoacceptthem,shestrugglesonwithhercoverstory.
It’sagooddaywhenwe’recourageousenoughtoacceptourselvesaswetrulyare;itislikesunshineaftertherain.
WhenSelf-HelpBooksDon’tHelp
Readingtherestaurantmenuisnotthesameaseatingtheirfood.Andreadingself-helpbooksisnotthesameasawareness.Astaircaseexiststotakeyousomewhereelse.Andwhenyouarethere,you
don’tstayonthestairs,butstepoff.Theirtaskisdone.Andsoitiswithspiritualreading.Itonlyexiststotakeyoutoyourself.Andwhenthere,youputitasidetoengagewithwhateverisarisinginyou.Otherpeople’swordscanonlygetinthewaynow.
It’stimetoleavethestrangeronthestairs.
AnAngelIsNotEnough
Suddenlythereisanangelinherroom,butwhatwillbetheoutcome?NothingwascertaininthestoryofJesus’birth.Theappearanceoftheangel
GabrieltoMarymayhavefrightenedher,butitdidn’tsettleanything.Theycouldhavetalkedforhourswithoutanythingchanging.Indeed,weoftenusewordstodistractourselvesfromthepresent.NothingcouldhappenuntilMarygaveherconsent.Itwasonlywhenshegave
upherwillandleftherself,thatnewspacewascreatedwithinher:spacethatwasfilledwithnewlife,withJesus.‘Letitbetomeaccordingtoyourword,’shesaid,inanattitudeofacceptance
andabandonment.
Acceptingthatwhichis,andabandoningourwill,createsfertilespace.
TheIncidentwiththeTricycle
Henry,alittleboyinthenursery,wasridinghistricycle,whenthreeotherboysstoppedhim.Theyputtheirfeetonthewheel,andsaidtheywantedit.Henrywasupset,butdidn’tknowwhattodowithhisfeelings.Atthispoint,oneofthenurseryworkersintervened.SheaskedHenryifhe
wantedtosayanythingtothethreeboys.Hesaidhewasn’tsure,sothenurseryworkersaidshe’dstaytherewhilehetoldtheboyswhathefelt.Strengthenedbyherpresence,hesaid,‘Idon’tlikewhatyou’redoingtome.Itmakesmeunhappy.’Trustingthepresenceofthenurseryworker,Henrywasabletogivevoiceto
hisfeelingsinthemomentandresolvehisunhappiness.Withoutherhelp,hispresentfeelingswouldhavebeenburiedinanunmarkedgraveandrottedthere,unacknowledged.
Itishelpfultotakelessnoticeofouropinionsandmorenoticeofourfeelings;especiallytheoneswe’veburied,becausewedidn’tknowwhattodowith
them.
StreakofLight
Today,Isawthedawnbreakthroughagapinthecurtains.Theywereheavycurtains,coveringmostofthelargewindow,buttheydidn’tquitejoin;andthere,throughthegap,wasathinsliverofbrighteningskyandtheoutlineoftrees,clearsilhouettesagainstthestrengtheninglight.Icouldseeverylittle,forthegapinthecurtainswassmall;butIcouldsee
enoughtoknowthatdarknesswasdone.Today,whenwefindourselvesclosedinbylife,whenthecurtainsof
circumstanceseemheavy,trustthatanopeningremainsthroughwhichdaybreakshines–reassuringusthatalliswell.
TheGoldenThread
Whateverwedoforsomeone–evenifweweretodieathousandtimesforthem–wecannottaketheslightestpartoftheirdestinyonourselves.
We’dbestletthemtaketheircourse,justaswehavetakenours,tostandwherewearenow.
It’shardtoletothersbe;hardtoletgoofanother’sdestiny.Butthesamegoldenthread,whichdrawsyouonthroughathousandandoneexperiences,drawsthemonalso–throughathousandandonedifferentexperiences.
JumpingintotheSea
Everyonewantsawareness,while,atthesametime,wishingthathisorherlifeweredifferent.Unfortunately,thisislikewantingtokeepdrywhilejumpingintothesea.Awarenesscan’tariseifwearealwayssaying‘ifonly’;ifwearewishingour
experiencetobedifferentfromhowitisnow.Ifwesay‘Ifonlythiscouldhappen’,or‘Ifonlythatwerenotso’,we
momentarilyleavethepresentfortheknottedimaginingsofourself.Andhowcanawarenesspossiblyescapewhenboundbythesetangledcords?Weallwantawareness,whilewishingourlifewasdifferent,butthiscan’tbe.Ifweacceptourpresentexperience,andmakeourhomeinthemoment,then
weundotheknots,cuttheropesandbecomeawareness.
OntheOtherSideofAnxiety
Beyondanxietyistheacceptanceofanxiety,whichisthegreatergain.Let’swatchtheprocess.Wefeelafearorsenserisingpanicandacceptthearrivalofthis
uncomfortablereaction.It’saphysicalsignoflifethatwe’relearningtoacceptourbodyandmindastheyare,ratherthanhowwewantthemtobe.Weunderstandthatthatweonlydeepensufferingbytryingtoavoidit.Theappearanceofanxietyisasetback,yetfightingitisworse.Andsoitisthatbeyondanxietyisnottheabsenceofanxiety,butan
increasingcapacitytoacceptitasavisitor.Itisn’twhoyouare,thoughitlikestogiveyouthatimpression.Neitherdoes
itlivewithyou,soyoudon’thavetostrugglewithitinendlessdispute.Itisavisitor,alwaysavisitor,andwillleaveofitsownaccord,asonewhopassesthrough.
AstheSwedishsay,‘Thankyouforcoming,thankyouforgoing.’
NotWishing,butLiving
InHermannHesse’sbookSiddhartha,theleadcharacter,nowanoldman,reflectsonhislife.Overtheyears,hehasbeenmanythingsandfeelshehaswanderedoftenfromtherightpath.Aftermuchreflection,however,hecomestotheconclusionthatheneededto
fallshort;thatheneededhislust,vanity,materialismandterribledespair.Why?‘Inordertogiveupallresistance,’explainsSiddharta,‘inordertolearnhow
tolovetheworld,inordertostopcomparingittosomeworldIwished,Iimagined,somekindofperfectionIhadmadeup–
buttoleaveitasitisandtoloveitandtoenjoybeingapartofit.’
RevelationontheHill
Iwassittingonthebus,watchingasmallchildtryingtotalktohisfather.Theboywasfullofobservationsandquestions.Hisfatherwastryingtoreadhisbook,however,andonlygruntedreplies.Intheend,hisfrustrationatbeingdisturbedbythechildgotthebetterofhim:
‘Justgiveyourmoutharest,allright!’hebarked.Theboysatinsilence,likeaflowercutdown.Iwasangryattheman’streatmentofhisson,untilonreflection,Icouldsee
similartraitsinmyself.AndnowIwasjustsad–sadattheroutineandcommonplacemurderofhopeintheworld.Ibattledwiththisidea,asthebustrundledon,findingnopeaceuntil,onthe
browofthehill,Iacceptedthissadtruth.Insteadofthinkingrestlesslyaboutit,Ireceivedthepainfultruthinsideme.Oncedone,somethinginmewasabletorelaxand,forthefirsttime,I
experiencedthepossibilityofgoodoutcomes.Painchangesincolourandconsistencyonbeingaccepted.
Ismiledattheboyasheleft.Hesmiledbackandwavedhislittlehand.
‘IJustWanttoFeelBetter!’
‘Sowhatdoyouwanttodowithyourself?’asksthetherapist.‘Dowithmyself?Ijustwanttofeelbetter,’saystheyoungman.‘Maybe,’saysthetherapist,‘butthatisn’twhatIasked.’‘Look,Ijustwanttofeelbetter,allright?That’syourjob,isn’tit?Tomake
thathappen.’‘OK.Sotellme,whatrelationshipdoyouhavewithyourpain?’‘WhatrelationshipdoIhavewithmypain?Ihaven’tcomeheretotalkabout
pain!Iwanttotalkaboutgettingbetter.’‘Yes.AndIdon’tthinkIcanhelpyou.’‘Butyou’resupposedtohavecompassionforme!’‘Youneedcompassionforyourselffirst;compassionforyourpain-filledself.
Whileyouignorehimandrejecthim,there’snotmuchtobedone.’‘ButIjustwanttofeelbetter!’
Mindfulnessofferspresentandacceptingspace;notallareabletostepintoit.
DreamsofMoscow
IfIlongtobeinMoscow,thenIcan’tlivehappilyinNewYork.AnobsessionwithMoscowwillmeanthatIstruggletoexperienceNewYork,formuchofmeisn’tthere.It’salsotruethatawarenesscan’tariseinusifwewishourexperiencetobe
otherthanitis.Doesthismakesense?IfwearelivinginNewYork,butlongingtobeinMoscow,wearedistracted,
whichliterallymeans‘rippedapart’.Awarenessarisesasweallowourselvestobewhereweare,whoweareand
howweare–withacceptance.
Whoknows?ImaymovetoMoscowoneday–nextweek,nextyear?
Thisispossible.Butpresently,IacceptNewYork,whichisquiteperfectformenow.
GoodNews
Ireceivedsomeverygoodnewsthismorning.IdiscoveredthatI’mfullofspitetowardsvariouspeople.Wonderful!Itisnotthespitethatisthegoodnews,butthefactthatI’veallowedmyselfto
noticeit,insteadofdressingitupassomethingelse,likemoraloutrageorjustifiedcontempt.Idon’tacceptthatmyspiteishelpful;butIdoacceptthetruthofmyspiteful
state.ThisishowIamtoday.
Howareyoutoday?
AMindfulHabitat
IfSeththecameramanwantstogetaglimpseofthelittleknowngoldcrestedmarshwarblerhe’llneedtocreatetherightconditions.Thisiswhyheparkshiscarawayfromthesceneandensuresthatnoneofhis
noisycolleaguesarenearby;thenhestaysverystillinthelonggrass.Longexperienceteacheshimthatifthegoldcrestedmarshwarblerisatall
suspiciousorfearful,itwillneverappear.And,ofcourse,Sethisinterestedinthegoldcrestedmarshwarbleronly,andnotinotherbirdsthatmightappearsimilar.Likewise,ifwewanttogetaglimpseofourlittleknownfeelings,theright
conditionsareaspiritofacknowledgement;aspiritthatwon’tjudgeorrejectanyemotionsthatrevealthemselvestous.
Ifthegoldcrestedmarshwarblersensesdangerintheair,itneverappears.
‘Don’tPassMyGlasses’
Ifwe’regivenglassesinappropriateforoureyes,it’shardtosee.We’llhaveimpairedvisionandprobablydevelopaheadache.Inthisstate,we’llneitherviewtheworldclearlynorfeelwelldisposedtowardsit.Itisthesamewithdesire.Seeingtheworldthroughthelensofdesire,wemiss
agreatdeal.Wearesoabsorbedwithwhatwewantandwhat’sbestforourselvesthatweseelittleelse.Withtheviewclutteredbypersonalagendas,itislikelookingatabeautifulroomthroughadirtykeyhole.Inthisstate,weareconstantlyhurt,angeredordisappointedbyevents,which
don’tsuitus.Everythingfeelspersonal,likeanattackon‘me’.So,today,noticewhenyouweartheseglassesandremovethem.Whatwill
happen?Youwillseethewholeworldratherthanjustadistractedfraction.The
headacheofoffenceliftswonderfullywhenyoureleaseyourclaimsonthemomentandacceptwhatis,withoutpre-condition.
Thoseglassesneversuitedyouanyway.
NotMyWill
‘Lord,givemeonlywhatyouwill,andinthewaythatyouwill.’Thisishowyoushouldpray,saysMeisterEckhart,‘notwithmanyrequests
butwiththeattitudeofacceptance.’Hegoesontocomparethesetwoformsofprayer.Hesaysthelatter‘isasfar
abovetheformer,asheavenisaboveearth.Andjustastrueobedienceshouldhaveno“Iwantthis”init,neithershouldithave“Idon’twant,”either;for“Idon’twant”is“purepoisonforalltrueobedience”.’I’mnowremindedofJesusisintheGardenofGethsemane,shortlybeforehe
isarrestedandcrucified.Hesensesthatdeathawaitshimand,likemostpeople,hedoesn’twishtodie.
He’sawareofhowhefeels,awareofpresentexperience,butalsoaccepting:‘Notmywill,butYourwillbedone,’heprays.
Suchacceptanceisnotalwayseasy.WearetoldJesussweateddropsofbloodinGethsemane.
SecretsofSelf-healing
Whateverfeelingsemergefrommindfulbreathing,wewon’tstickajudgementonthem.Wemightfeelalone;wemightfeelexcited;wemightfeelguilty,mean-
spirited,murderouseven,orperhapsjoyful,envious,peaceful,angry,compassionateorsad.Whoknows?Whateverwefeel,itisgoodnews,becausethetruthisalwaysgoodnews
whenthealternativeispretence.Whatmattersisnotsomuchthefeelingitself,asthiswillpass,butthatwe
acknowledgethefeeling.
Thosewhoarecourageousenoughtoacknowledgewhattheyfeelbecomeself-healingorganisms.
WarmthonaColdWalk
Thewindwascoldtoday,andthoughdressedwithprotectinglayers,thechillchasedme,pushedme,penetratingtomyskin,asIhunchedmyshoulderstoproceedalongtheriverpath.
AndImighthaveturnedbackonmywalk,thiswasmythought,untilthesunsmiled,crackingtheclouds,allgoldenwarmth,holdingandsurprising;andshouldersnowun-hunchasIproceedalongtheriver.
Thesunamidstthecold,andthatmadeallthedifference.
AcceptanceQuestioned
Mindfulnessinvitesustoacceptourpresentsituation.Butwhatifoursituationiscrushingus?Howcanthehostagenotwishtobefreeortheprisonerreleased?ThemysticStJohnoftheCrosswroteofgreatthingsinprison,buthestill
tooktheopportunitytoescapewhenhecould.(Hetiedsheetstogetherandclimbedoutthewindow.)Sodoesacceptanceofoursituationforbidchangeinourlife?Isacceptancemerelyapolitewordfordepressedresignationathowthingsareforus?Isitjustanotherwayofsaying‘Getusedtoit,buddy’?Notatall.Acceptanceisnotopposedtochange;insteadacceptancebringsa
differentenergytothesituation.Acceptancetakestheheatofdesireoutofourfutureplanning;itreplaces
wantingwithamoreprimalenergycomprisedoftransformedattitudesandnewbeing;andinthefaceofthese,evenempirescancrumble.
Newbeingdoesn’tdesirechange;itischange.
TheAmbassador’sShoes
Thepalacewasinuproar,althoughmorewithlaughterthanrage.ThenewestambassadorhadjustpresentedhimselftotheQueenwearingfilthyshoes,cakedinthethickestchunksofmud!Akindpalaceofficialtookhimtooneside,andsaid,‘Yourshoes,Sir?’‘Whataboutmyshoes?’saidtheambassador.‘Theyareshinyandfine!’‘Youperhapshaven’tnoticedthatthey’recoveredinmud?’‘Mud?Mud?Iseenomud!Iseeonlymyreflectioninthepolishedsurfaceof
theshiniestshoesintheland!’
Wejustifyourselvesallthetime.Weimaginewearerightinourimaginarybattles.Thepresenthonestyofmindfulnesswilltakeusbeneaththeseassumptions.
Theofficialwhoraisedquestionsabouttheambassador’sshoeswashisfriend–albeitafriendindisguise.
5
BECOMINGIMPERMANENT
Waystoloosen,ratherthanstrengthenfalsesecurities.Wepersistwithsomeunfortunatefriendships.
OurThoughtsAreNotOurTruth
Thoughtsshootfromourmindslikebulletsfromagun–hard,shinyandlethal.Anditiscommonforpeopletoexpresstheirthoughtsasthoughtheyaresomehowtrue:‘It’sself-evidenttomethat…’Sometimes,Iquestionpeopleaboutthis:‘Youbestowgreathonouronyour
thoughtsandimaginethemverywise.Buthaveyounoticedhowdifferenttheyarewhenyourmoodchanges?Thisweekyouattackmewithyourthoughts,yetlastweekyouwerekindtomewithyourthoughtsandIhaven’tchanged.’Wewon’tworshipourthoughts,grantingthemgrandioseauthorityinthe
moment.Instead,we’llwatchthemcomeandgolikethemuddle-headedbusybodiestheyare,untileventuallywetireofthem.
Becausemuddle-headedbusybodiesareverytiring.
ReflectionsonaSmallFallofSnow
Athinquiltofsnowwasgentlylaidthismorning.Though,likethecream-fatnessofthepre-dawnmoon,itwillsoonbegoneandlaidelsewhere.
Forallischange,andallischange,andchangeisall,likesnowyfall.
Apartfromshift,adjustmentandimpermanentthings,forthesedon’tchange,andthesearealwaysours.
Sadlybriefimpermanence,tragicallydismantlingimpermanence,greenshootsofnewlifeimpermanence,leadingushomewithunchangingcare.
AnUnfortunateTrio
Buddhasawgreed,hatredanddelusionastherootcausesofhumanity’sproblems.Eachemotionisdestructivetorelationshipsindifferentways;andinways
youmightrecognize.Greedmovestowardrelationships;itrevealsitselfinclinginganxiouslyto,or
graspingat,establishedpatterns.Greedisfearthatchangewillleadtoisolationorabandonmentresultinginjealousyand,perhaps,aninabilitytotoleratesmalldisconnections.Hatredmovesagainstrelationships;itrevealsitselfincriticismandnegative
judgementsresultinginanger,blameand,possibly,violencewhenfrustrated.Hatredattemptstocontrolothersandmaintain,atallcosts,animaginedself-image.Delusionmovesawayfromrelationships;itrevealsitselfinintellectualization,
withdrawal,detachmentanddisassociation.Delusionresultsininappropriateindependenceanddenialinthefaceofvulnerabilityoryearningsforconnection.
Ifanyofthesebehavioursseemsparticularlyfamiliar,itishelpfultoloosenyourselffromit.
SurfingtheWaves
Aswesit,webecomeawareofthedifferentaspectsofourpresentexistence.Webecomeaware,forinstance,ofourbody,ourfeelingsandourperceptions.Perhapswealsodiscerntheintentionsanddispositions,whichcolourour
mindscape;andsometimes,emergingfromthismixedbag,thereisconsciousness.Wenoticehow,sometimes,alltheaspectscometogether.Perhaps,for
instance,wehavetoothacheandwenoticeitcausesdistressedorirritatedfeelings.Ourperceptionisthatthispainisnottemporaryand,feelingdistressed,anintentionemergestovisitthedentist.Suddenly,awareoftheseprocessesunfoldinginus,webecomeconscious.Whatisapparentfromthisexperienceishowquicklythesedifferentaspects
ofourexistenceriseupandpassaway.Likesurfersridingthewaves,wenoticehowwearepickedupandputdownbydifferentenergiesallthetime.
Whydoesthismatter?Suchawarenesswonderfullyunderminesanyattemptstomakesomethingsolidorpermanentoutofmypersonalidentity,outof‘me’.
CloudyVision
‘I’velearnedtodetachfrommythoughts,’saidayoungwoman.‘Iobservethemlikecloudsmovingacrossthesky.Sometimes,IreachoutandgrabatthemthenIrememberthey’rejustpassingandsoIletthemgo.Ifeelmuchbetterforlettinggoofmythoughtsbecausetheydrivememad.’Wheneverweidentifywithanunpleasantthoughtormood,weleaveourtrue
selves.Thesethoughtsandmoodsarenotwhoweare.Treatingourthoughtslikethecloudsinthesky,distant,passing,
insubstantial…
well,thisislikecominghome.
TheStickingPoint
Somestudentsthinktheteacherisbeingunreasonable.Heisholdingupastickinfrontofhisclass:‘Don’tsaytome“Thisisastick”,’hesays,‘anddon’tsaytome“Thisisnotastick”.Sotellme,whatisit?’Thestudentsarebaffledandwonderwhattosay.Theycan’tsayitisastickandtheycan’tsayitisn’t.Sojusthowdothey
reply?Ofcoursetheteacherisdemandingthattheyseebeyondthelabelswegiveto
thingsandthroughtotheessenceoftheobject.
Whileonawalkrecently,Iwasthinkingaboutthisincident.IhadbeenthrowingastickforaDalmatian,forwhomitwasawonderfultoy.Onreturninghome,thestickbecameamud-scraper,helpingmeremovetheclingingclayfrommyboots.Onceinside,myhostslitafireandthestickprovidedfuelforthefire,givingbothlightandwarmth.
Sowhatwasthisdearstick?AndwhatamI?
TheGarden
Nexttotheoldmonasterywallisagarden,lovedintobeautybythosewhocareforit.It’sanidyllicspotintheearlymorning,withdewonthelawnandbedsfilledwithflowers,theirpetalsfreshwithcolour.Butasthemonasterywallcarriesonround,thescenechanges.Beyondthe
gardenisawasteland.Herethewalllooksdownonlitter,emptycansofalcoholanddrifterswhofindrefugehere:ableakportinthestormoftheirlives.
Intime,thingschange.Afewlocalsbefriendthedriftersand,together,theybegintobringlifebacktothewasteland.It’samazinghowquicklyfriendshipandhardworkcanchangethecharacterofthespace.Intheidyllicgarden,thingsarechanging,too.Whenthegardenerleavesfor
familyreasons,thingsslipalittle.Thebedsarenotweededasbeforeandthelawn,inparticular,suffersfromamysteriousblight.Itisn’ttheidyllicgardenitoncewas.ThoughI’mtoldthere’sanewgardenercoming,whopromisestobringfresh
energytothegarden.Thestrangethingisthatheusedtobeoneofthedrifterswholivedonthewastelandnextdoor.
Howland,livesandseasonschange.
‘IsThereSufferinginParadise?’
Werunhardfromsuffering,althoughweneverquiteleaveitbehind;forlikethesunandtherain,allthingsneedeachother.Toimaginewecanhavehappinesswithoutsufferingislikewishingforalefthandwithoutarighthand.Sufferingalsobringsthegiftofcompassiontotheparty.InoticethatwhenI
amsad,IammorelikelytogivecharitytothehomelesspeoplethatIpassonthestreet.Mypaindrawsmetoothersthatareinpain;Ifeelatinypieceofwhattheyfeel.
ThichNhatHanhwrote:‘Paradiseisnotwhenthereisnosuffering;butwhereloveandcompassionexist.Whensufferingisthere,ithelpsgivebirthto
compassion.’
TheFruit
Thefruitofmindfulnessisawakening,astateinwhichgreed,hatredanddelusionareremoved.Howdoesanawakenedpersonlive?Theawakeneddon’tceasetobehuman.Theystillconstructtheirmoment-by-
momentexperienceusingtheirsensesandperceptions;andtheyknowbothpleasureandpain.Butthedifferenceisthis:theexperienceofpleasuredoesnotleadthemto
demandmorepleasure;andtheexperienceofpaindoesnotcreateinthemreactionsofaversionandresistance.Theawakenedhaveloosenedtheirbehaviourfromthemodeofself-interest.
Untiedfromthemselves,theybecomepeoplewithhandsthatarefreetorespondappropriatelytoeventsastheyarise,expressinggenerosity(whichistheoppositeofgreed),kindness(theoppositeofhate)andunderstanding(theoppositeofdelusion).
Becausetheawakeneddon’texist,theyexistevermorefreelyandevermorecreatively.Idescribeyourtrueself,ofcourse.
AFriendBearingGifts
Theworldinwhichweliveisaclosefriendthatbringsusgiftsand,witheachgift,thereisfreshdelight.Whatisthepresentgiftyouholdinyourhands?Perhaps,youareenjoyingthe
firstflushofromanticloveorhavebeengivenapromotionatworkorfeelingproudforovercominganobstacle.Andjustasgiftsarrive,theydepartalso.Howcoulditnotbeso?Nopleasure
orpossessionisourbirthrightandwecan’tpresumetoownaparticularpleasure,saying‘Atlast!Ihaveit!Nowitwillalwaysbeso!’Giftsarebutterflies,whichwereceivejoyfullyandthenjoyfullyrelease.
Whenwegripandclingontogiftstheymoulderandpeel,likeonce-brightpaintinadamphouse.
KnowingBetter
Knowledgeholdsusbackwhenwemakeittoopermanent.MeetabusinessmancalledMichael,whodoessomethingratherstrange.
Wheneverheattendsboardmeetings,hebringsPicklesalong.WhoisPickles?PicklesisalargeteddythatwasonceMichael’schildhoodfriend.Michaelsits
himonthetable,andtakeshimveryseriouslythroughoutthediscussions.AcolleagueasksMichaelwhyhebringsPicklestoeverything.Afterall,heis
now42yearsold,andasuccessfulentrepreneur.‘HowcouldIabandonhimnow?’saysMichael,amazedthatanyoneshould
evenaskthequestion.‘ButyouevenconsultwithPicklesbeforemakingadecision!’‘HegetsupsetifIdon’t,’saysMichaelrathertetchily.
Tolearnsomethingneweveryday,wemustletgoofsomethingoldeveryday.Thisishard;for,likeMichael,wearehoardersofoldperceptions.
BeyondThought
Oneofthereasonsweremainstupidisourpooreducation.Wehavebeeneducatedtothinkourwaytotruth,whichisnothelpful,
becausetruthcan’tbethought.Thisiswhymindfulnessdoesn’tengagewiththought;thereisnothingthere
forittorelateto.Thoughtmaybeginbyseeingbutresultsinslavery–enslavementtoconcepts,
whichhacktruthintothousandsofill-fittingpieces.Wepluckafewofthemfromtheairandimagineourselvesall-knowing.Whole-mindcan’tbefoundinthought,becausethoughtissplit-mind.Truth
existsinthespacesbetweenthought,whichiswherethepresenttakesus.
Truthcan’tbecommunicated;itjustbecomesapparent.
God?Buddha?Penelope?
Somepeoplepursueanameforthemselvesthatwillliveonforever.Othersclingontonameswithspecialmeaning:‘Ahh!Thatnameisaboveallnames!’theysay.Butwe’llbewaryofgettingcaughtupwithnames,whethertheyare‘God’,
‘Buddha’,‘London’or‘Penelope’,becauseasLao-Tsusaid,‘Thenamethatcanbenamedisnotthetruename.’What,forinstance,doesthename‘Atlantic’tellusabouttheocean?Nothing.
Sothenweinventthings,whichweattachtothename;youinventyourthingsandIinventmineandthenwekilleachotheroverit.
Namesgiveonlytheimpressionofknowing.Icanspell‘Atlantic’butI’veneverswuminit,sowhatdoIknow?
ExposingtheToughGuy
Itissometimessaidthatwedon’tpossessanegobutarepossessedbytheideaofhavingone.Ifindthisahelpfulwindowontotruth,becauseitfurtherdiminishesthetough-guyreputationofourfalsepersonality,whichturnsouttobenothingmorethananidea.Peopleoftentellmethattheyarebattlingwiththeiregos,asifit’sallrather
personal.Butitisn’tpersonal.They’rejustnoticingthedeaththroesofanideathey
onceneeded,butdon’tneedanylonger.
Nowtheroleofyouregoissimilartotheroleofleechesinmedicine;notwhatitwas.
SadirIsNotSadir
Sadircametoseeme.Shehadrecentlyattendedaretreatwhereshe’dexperiencedglimpsesofa
freedomandjoypreviouslyunknown,thoughshehadn’texperiencedthemsincereturning.‘I’mnotbeingthepersonIcouldbe!’shesaysinfrustration.‘Can
mindfulnesshelp?’‘Mindfulnessworkbeginswiththeuncriticalobservationofthepersonyou
imagineyourselftobe,’Isay.‘Idon’tneedtoimagine,’saysSadir.‘IknowexactlywhoIam!’‘Ifyoubelieveyou’redefinitelySadir,’Isay,‘andthatSadirisdefinitelyyou,
thenyouknownothing;you’reasleep.’
Sadirisunhappybecauseshe’sfake.Sittingbeforemeisanimaginedself,aninventedperson;andwhatisnotrealcanonlyattractfakethoughtsandfeelings.ThegoodnewsisthatsomethinginSadiristryingtowakeher.Shehas
sensedthatrealityisnotthesameasherthoughts,andthisisalife-changingdiscovery.
‘I’mnotthepersonIcouldbe!’shesayswithfrustration;andthesearethefirststirringsofasleepingchild.
TheCyclePath
Onthepathtoawakening,thepathoutofsleep,ourdayisacycle.Itisacycleoflostandfound,lostandfound;acycleofdyingandrising,dyingandrising;acycleofdrowninganddryland,drowninganddryland.
Wewillloseourselvessometimes.We’llgetcaughtbyathought,whichbecomesafeelingthatbecomesamood.Inthisstate,wearestrangerstoeverythingexceptourobsession.
Hereisourdying,whichwhennoticed,becomesourrising.
Theawakenedarethoseforwhomdyingandrisingarenotsomuchwordsinacreed–
butdailyexperienceofwhichtheyareaware.
TheBreakwater
Likeaseasidetownfloodedbyastorm-tossedsea,sowecanbeovercomebycircumstances.Ithappensindifferentways.Circumstancescancreepuponusslowlyand
unnoticed;orhitussuddenlyandsavagelywithoutwarning.Weneedtodevelopbreakwatersagainstthesurgesofcircumstanceand,
perhapsintime,awall.Withoutthesedefences,weareconstantlyflooded,aslifecrashesthroughusandoverus.
Eachmomentofmindfulnessbuildsalittlemoreofthebreakwater.Aswereturntoourbreathingthroughouttheday,theimpactofthesewavesis
diminishedandtheirimpermanenceexposed.
There’saHoleinMyBucket
Weneedamindlikeabucketofwaterwithholesinit:alwaysemptying,notholding;alwaysreturningtoemptinessandtovoid.
Nirvanadescribestheultimatelossofallnotions:anabsenceofnotions.Thisisnotournormalstatebutitisournaturalstate.Withamindlikealeakingbucket,wegraduallybreakattachmentstothe
worldweinhabit.
Andfindourselvesfreetoloveit.
ThoughtsonHappiness
Everyonewantstobehappybutournotionsofhappinessdon’talwayshelpus.When,forinstance,Iwriteoutalistofthingsthatwouldmakemehappy,I
immediatelyfeelexposed,asIseebeforemeahouseofcards,whichanygustofwindcoulddestroy.IsayIneedthisorthattobehappyandfindmyselfbecomingworriedevenas
Iwrite.IwonderifIshalleverobtainthesedesiredthingsandcontemplatethedespairifIdon’t.Yes,IamwritingoutmyhappinesslistandbecomingunhappyasIdoit,
whichisn’ttheideaatall!Thismakesmewonderifmynotionsofhappinessarenothelpingme.
What’sonyourhappinesslist?Andhowdoesitmakeyoufeel?
MountainousJohn
Johnwasananxiousman,whodidn’tbelievehecouldcopewithlifeinitspresentform.Eventshadtakenadownwardturnforhimand,tocopewithhisanxiety,hehadtriedmedicationbutithadn’thelpedhim.Hewasagreatloverofnature,however,andsowhensomeonesuggestedthat
hecontemplatedamountain,hewaspleasedtodoso.Bringingthemountainintohisconsciousnessfor15minuteseachday,hisanxietydissipatedandwasreplacedbystrengthandafeelingofinnersolidity.‘I’vealwayslovedmountains,’hesaidinhissoftIrishaccent.‘ButIdidn’t
realizeIwasamountain!’
Theworldisone,andweareonewithit,andsowehavemorefriendsthanweknowandmorestrengththanweimagine.
AloysiaandtheDoor
It’snothardtofeelhersenseofabandonment.Aloysiahasjustlostherboyfriend,whowalkedoutonherwithoutwarning.
Sheisalsoinaforeigncountry,becauselongagoshefeltitnecessarytotakeleaveofherparents.Herfirstreactiontothisabandonmentistoexpendenergyfightingoffhertrue
feelings,inordertodefendherself.Itisanexhaustingfightandtakeshernowhere.Afterafewdays,shebecomesawareofthisreaction;andsherealizesit’s
beenherdefaultpositioneversinceshewasasmallgirl.Shehasneverallowedherselftofeeleitherangryorsad.Whatwillhappenifsheallowsherselfangerorsadness?Shedoesn’tknow.
It’sasifshe’sreachedadoorbutit’sshut;ithasbeenclosedallherlifeandshehasnoideawhatliesbeyond.Shemustnowdecideifshewishestoopenthedoor.Here,amidstthepain,isawarenessofherpresentexperience;awarenessof
herrejectedfeelings.
Ifshecanfindtrustandacceptanceofherstate,thedoorwillopenbyitselfandrevealallthatisnecessary.
6
BECOMINGNOTHING
Waystoallowspacewhenourtendencyistofillspace.Clutterisahealthrisk.
WhentheStadiumClears
Aswefocusonourbreathing,it’slikewatchingastadiumclearafteramusicgigorafootballmatch.Aswebreathe,inandout,webecomeawareofacrowdofemotions,thoughts
andmoodsdemandingattention;firstone,thenanother.Hereisresentment,thereisenvy,followedbyaplanforlaterandthenamemoryofwordsspokenyesterday.Whatacrowd!Aswefocusonourbreathing,werealizewhatamobofuncheckedreactions
arebusywithinus,andwecan’tsimplystopthemwithawordofcommand.Wecanremainunattachedtothem,however,merelybyobservingthemas
theypassthrough.Andwhenwedon’tfollowthem;whenwedon’trunafterthemandleaplonginglyintotheirarms;wefindthattheyloseheartandgiveup.
Thenit’slikewatchingastadiumempty,untilthereisnothing,untilwebecomenothing.
OnthePlainsofNothing
Weallhavesecretideasofourvalue.Wehavedaydreamsandfantasiesabouthowwe’dliketobeperceived;aboutwhoweare;aboutwhatisoursbyright;andwhatwillmakeushappy.Thesesecretideaspervadeeverymomentofourdayandeveryrelationship.Inthisway,ourimaginaryselfdrivesandshapesourlife.Weattachhappiness
toimages,whichgripuslikeringsofsteel.Thisiswhywemustleavethecityofimagination,wheresuchthingsthrive,andtraveltotheplainsofnothing.Asyouleavethecityofimagination,thefantasyoutfityouarewearingbegins
tofallfromyourbody:firstashoe,thenacoat,thenaring,andsoon,untilyouarenakedintheplainsofnothing.But,strangely,youarelaughingfor,althoughyoufearedbeingnakedabove
allthings,youhaveneverfeltbetterclothed.
Thepathtoyourtrueselfdoesnotrunthroughthecityofimagination.
CapacityforLife
Itisastrangethingthatasweemptyourselves,webecomemoresolidpeople.Wesometimessayso-and-soisa‘bigpersonality’.Bythis,wemeanthathis
rageorherambitionorhisneedforattentionorheropinionsspilleverywhere,fillingthespacewithinthemandwithout.Thesearenotsolidpeople,however,becausethereisnospacethere;and
innerspacedeterminesourcapacityforlife.Ifourspaceisfilledbyrageorambition,byourneedforattentionorour
opinions,thereisnocapacityinusforfreshcreationornewness.Webecomelikeanewspaperthatprintsthesamestoriesdayafterday–stale,withnocapacityforanythingbutsomedistantyesterday.
Aswebreatheinspace,andbreatheoutallelse,webreatheinpresentstrengthandbecomesolidpeoplewithcapacityforlivingtoday.
If
Here’sasuggestion:insteadoftakingyourselfseriously,takeyourabsenceofselfseriously.
Ifyoutakeyourselfseriously,lifewillbebothstressfulanddisappointing,chargedwithgreed,hatredanddelusion–forsuchthingsarethesubstanceofself.
If,ontheotherhand,youtakeyourabsenceofselfseriously,thenyouwillholdlifemorelightly,touchlifemorejoyfully,andrespondtoitwithmorefreedomandspontaneity.
If.
Greatness
Itwasanoddexchange,butmaybeatellingone.Theconversationtookplacebetweenaman,whosatnakedinhistubandhadnothing,andAlexandertheGreat,whoatthattimeruledtheworldandhadeverything.‘Iamgreaterthanyouare,’saidthenakedmaninthetub.‘Andwhyisthat?’saidAlexander.‘Ihavespurnedmorethanyouhaveseized.Whatyouthinkisagreatthingto
possessistootrivialformetoscorn!’
Thenakedman’spointwasthatthosewhocanhappilygowithoutthings,anddon’trequirethem,arehappierthanthosewhoneedtopossessthem.Asourneedyselfbeginstoloseitsgripinourlives,sodoestheneedto
possess.Thepassiontopossessarisesfrommyself’sneedforcomfortand
reassurance.
Butwhatifmyselfdoesn’texist?
TheSpaceMan
Whenthespacemanarrivedinthebusycity,therewereproblems.Hewasastrongman,andneededtobe,ashedraggedthiswonderfulspace
fromtowntotownacrosstheland.Helikedtoofferittothebusiestplaces,knowingiftheylackedspacethattheywouldalsolacktenderness.ButthespacemanwashavingtroubletodaybecausetheMayorsaidthespace
wastoolargetogetintothecity.‘Itjustwon’tfit,’saidthemayor,scratchinghishead.‘Thestreetsaretoonarrowandtherearetoomanycarsandpeoplegoing
abouttheirbusiness.Icanhardlystopallthisactivityjustforabitofspace.Howaboutmakingitsmaller?’‘Youcan’tmakespacesmaller,’saidthespaceman,‘it’seternal.’‘Butwe’vegotthingstodoandlivestolead!’saidtheMayor.‘Withoutspace,there’snotenderness;andwithouttenderness,there’snolife,’
saidthespaceman.
‘Nextyear,perhaps,’saidthemayor.‘Thisyear’sawrite-off,butwe’lltryandhavesomespacenextyear.’
WherethePathDivides
Mindfulnessisnotconcernedwithyourpast.Inmosttherapeuticpractice,thepersonalnarrativeoftheindividualisgiven
considerableweight.Theclientisencouragedtotelltheirstoryandtoreflectonthemeaningtheygivetothings.Thetherapistmightthenencouragethemtolookagainatthenarrative,andfindnewmeaninginthematerial.Orperhapsexplanationspreviouslyunnoticedwillemerge,helpingtoexplaincurrentdifficulties.Thisisnotthewayofmindfulness,however.Indeed,mindfulnesstakesus
awayfromsuchpractice;awayfromdiscussionsaboutourpastorourfuture.Instead,mindfulnessseeksatransformationthatismoreprimalandbeyond
words.Itdoesn’taskustostirthepotofthepastbut,rather,tolookthroughitandtouchtheplacebeyond,whichisnow.
Mindfulnessisthequestnotforabetterself;itisthequestfornoself.
GoodCompany
Itiswonderfultobewithpeoplewhopractisemindfulnesstruthfully.Oneofthereasonstheyaresuchgoodcompanyisthespacetheybringtothe
party.Theypossessaninnerspace,whichcanreceiveandholdallthingsoffered,whichmakesthemagraciousandhealingpresence.Thisspaceisnotpresentinallpeople.Sometimes,forinstance,weraisean
issuewithafriend,butfindourselvespushedaway.Insteadofspace,weexperienceawallofresistance–suggestingtheissueistouchingsomethingunresolvedwithinthem.Ourfriendmightreactangrily,coldlyorcriticallytowardsus;orperhaps
we’rejustignored.Howeverweexperienceit,thislackofspaceinourfriendisnotagoodexperience.
Mindfulnesspracticeworkstoenlargeourinnerspace;the‘nothing’outofwhichallthingsarise.Weholdthisspaceinourfluidlivesandthentakeitwithus,graciously,intotheworld.
Holdontoyourinnerspace,itismorevaluablethanwordscantell.
AGlimpseofLight
Elainewentonaweekendretreattoreflectonherlife,whichhadnotturnedoutasshe’dhoped.Herhusbandhadlefther,andtheirdaughterwouldsoonbegoingtocollege,
leavingheralone.Withoutfinancialsupport,Elainewasfacinghavingtosellherhomeof20yearsanddownsize,andasmallerhousemeantlosingmanyofherpossessions.Andifsheweretoreturntoworkafterallthistime,whatwouldshedo?
Itwaswiththesethoughtsandfearsthatsheleftonretreat,butthenenjoyedthemostwonderfulSunday.Nothinginparticularhappened;itwasjustthatfromsunrisetosunset,shefoundpeaceinthelightclearspaceofhersurroundings.Thegroundwasfrostedandtheskywasblue,whichappearedtomakeitlimitlessinitscapacitytohold.Theseexternalcircumstancesbecamemirroredwithinher,assheexperienced
clearspace,untroubledbyconcerns.Itwasremarkablehowabsenttheywere.
ThoughthedayIsawher,itwascloudy;shewasfeelingtrappedbythecloudandsowereherworries.
TheForbiddenWord
InthecourtofKingSeed,inthecountryofSeedland,everyoneknewtheforbiddenword.Theyknewit,becausetheKingexecutedanyonewhodaredsayit.Hewasabravekinginmanywaysbut,forsomereason,thisparticularword
madehimtremble.Sonooneatcourtspokeit;andKingSeedruledhisundergroundkingdomasbesthecould.Untilthedaythatoneofthemaidsusedthewordinhishearing.Shehadn’t
meantto;butsomeonehadaskedhertheoppositeofthewordpermanenceand,withoutthinking,she’dshoutedout,‘Impermanence,silly!’‘Whosaidthat?’shoutedKingSeed.‘Whosaidimpermanence?’Butbeforehecouldexecutethegirl–indeed,beforehecouldsayanything
elseatall–hissmall,shinyandhardbodybegantocrack,fragmentandtransform,whileeveryonewatchedinamazement.
Somepeoplethinkthattalkofimpermanenceisdepressing.NoonethinksthisinSeedland,whereKingSeedisnowknownas‘theGreatOakTreeofthe
LandBeyond’.
TheWisdomofPaint
Artistsknowthiswell.Theystartwiththeintention,thatwhichtheywishtopaint.Butembarkingontheproject,theysoonexperienceresistance:thematerials
don’tallowthemtodowhattheywished,andtheiroriginalintentionprovesunworkable.Outofthiscrisiscomesreconciliation.Hereisareturntothespiritofthe
intention,butwiththehindsightofexperiencesomethingnewemerges:apreviouslyundreamedcreation.Likeartists,wesetoutonlifewithintentions,onlytolosemanyofthem
alongtheway.Duetoresistance,inothersorourselves,theseintentionsdon’torcan’tsurvive.Whatthen?Therearetwooptions:wecanchooseshame,whichlikedrippingacidtakes
upresidenceandquietlypoisonsallthings.Ordaily,wecancreatefreshspaceinsideus:anothingnessinwhichourintentionsandrealitycanbereconciled.
Outoffreshspaceanundreamedmasterpiececanemerge.
ThePracticeofSpace
Thereisanimportantmomentintheday,andletitbeearly.ItisasacredmomentwhenIremembermyself,gathermyself;Ifeelmypresentbreathingandthecleanandclearspacethatisme.Whydoesthispracticematter?Ithelpsmeresistthesubtleapproachesof
mechanicallife,whichdailythreatenstoensnareme;thelifeofautomaticallyreactingtoeventsandpeople,whichdeprivesmeofcompassionandspontaneity.Thesacredmomentcreatesasacredspace.It’ssacredbecauseitisfreefromthemadnessofexpectationandattachment
andisthereforeaspaceinwhichIamtrulymyself.
Asthedayproceeds,thisspacemaybelostasIdriftintothenetherworldofautomaticreaction.Butsoonerorlater,withawhisperorawallop,thespacewillwakemeup.Aswepractisereturningtothisspace,webecomelessmechanicalandmore
human–
whichisdelightfulbothfortheworldandme.
SpiritualHell
Nooneisfondofpeoplewholovetheexternaltrappingsofthespirituallife,withoutdisplayingtheinnerreality.ThePhariseeswerefamousforwantingtoappearthemostholybutthey
didn’timpressJesusandhecalledthem‘white-washedtombs’.ThemysticMeisterEckhartwasequallyrudeaboutsuchhypocrisy.Speaking
ofmonks,whoseegosfoundgreatpleasureintheexcessivedemandsofpenanceandexternaldevotion,hesaid,‘Thesepeoplearecalledholybecauseofwhattheyareseentodo,butinsidetheyareasses!Fortheydon’tknowtherealmeaningofthedivinetruth.’Andinourgeneration,theburgeoningpopularityoftheself-helpmovement
hascreatedfreshpossibilitiesfortheego.Inholier-than-thouzeal,peopledistractthemselveswithlife-changingbooksandlife-changingconferences,onlytoremainthesame.Theegothrives,wheneverwestrive.Ifwedesperatelydesirethis,or
passionatelydesirethat,thenouregowillbeinseventhheaven.
Willnothing.Desirenothing.Leavenothingforyouregotoworkon.
TheDangerofOldMaths
Sometimesourmathscanmakeusunhappy.Ouremotionalstateisthesumoftwothings:anexternaleventandaninternal
feelingaboutourpast.Surprised?You’llnoticeIdon’tsay‘aninternalfeelingabouttheevent’,butaninternal
feelingaboutourpast.Youknowthisfromthewaypeoplebehave.It’snottheeventitselfthatmatters.Foroneperson,conflictisaterribleexperience;foranother,itisbarely
noticed.Some,howeverrich,willspendtheirwholelifefearingbeingpoorwhile
others,howeverpoor,willneverworryaboutmoney.Foroneperson,theopinionofothersiscrucial;foranother,itislessso.Whatdowelearnfromthesethings?Welearnthatcurrenteventsarenot
experiencedpurely,butwithattitudesfromthepast.Ifwe’rewise,therefore,wedon’ttakeourreactionstooseriously,butbegintoloosenourselvesfromtheeffectsofoldfeelings.
Thisistheonlymathsthataddsup.
QuieteningtheScream
TheloudestscreamintheWestisthescreamforselfesteem.AmidsttherampantindividualismofWesternsociety,hugepressureisplaced
oneachpersontobesomething.Wearenotpeoplewhoseidentityissafelyheldaspartofacommunity.Rather,wearethosewhomustdoitforourselves;beitforourselves.Theemergenceofourcelebritycultureisjustasmallpartofthisillness;
narcissismiswrittendeepintoeverylayerofoursocialenvironment.Wearehappywhensomethingorsomeonemakesusfeelgoodaboutourselves;weareunhappywhenthisisnotthecase.Mindfulnesspracticeisconcernedwithfreeingusfromthistreadmill.Rather
thanaffirmingyourself,whichwillalwaysfindnewwaystobeunhappy,itseeksrathertoilluminatetheself’slackofsubstance;itsghost-likequalities.
Oncewe’reinthehills,beyondthebattleforselfesteem,ourscreamingquietens.
OntheOtherSideofDepression
Thereisaheavinessaboutdepressionthatneedslightening;afogthatneedsclearing;asurlinessthatneedsdissolving;adespairthatneedslifting;anangerthatneedsmelting;aslothfulnessthatneedsenlivening;andadelightthatneedsfinding.Theoppositeofdepressionisnothappiness;itisvitality.
TheRealMagic
Weapplaudwhenthemagicianmakesarabbitdisappear;butletussavetheheartiestapplauseforwhenwedisappear.Why?Let’sgobackstageandconsiderhowyouweremade.Thebirthofyourself,asyouknowit,wasnotahappyone.Yourselfwasnot
madefromloveorcarebutfromyourmindgrabbingatperceptionsfrom‘theuntrammelledflowofphenomena’aroundyou.Thiscollectionofperceptionsaboutourself,wecall‘me’.Andherebeginsaviciouscircle:yourrandomperceptionsbecomeyourself;
andyourself,theguardianoftheseperceptions,generatesthoughts.Thesethoughtscongealintobeliefs,whichtheninfluenceyourperceptions.Agghh!
It’snotaprettypictureand‘Letmeoutofhere!’isanaturalresponsetothisclaustrophobiccreation.Soapplaudthemagicianwhentherabbitdisappears;butsaveyourheartiest
applauseforwhenyoudisappear.
Justlikethat!Orhoweverlongittakes…
TheGoalIsNoGoal
Thehappypersonseeksnoparticularoutcomefromwhattheydo;onlytheunhappydothis.Andthey’reunhappybecausetheyinsistonoutcomesthatrarelyoccur.Anactundertakenwithaparticularendorgoalinmindisanactofmisery;it
isamercenaryintheworld,paidbydesireandself-loveandwithnoheartofitsown.Alternatively,wecanintendnothingbyouracts.Wecanshunagendasand
paynoheedtoapplauseorreward.Peelawaytheclingingivyofdesireandletyouractionsgofreeintheworld,
andyouwillfindthattheyarenotmercenariesatallbuthavethefreshnessofmorningdewandleadtoendlesspossibilities.
Whennothingisthegoal,itispossibleouractsbecomesomething,becausetheyemergepureintheworld.
TheNamelessOnes
ThestationmasterwascalledRalph,andprovedveryhelpful,tellingmethetraininformationIneeded.Ispottedhimeasily;hisuniformrevealedhisidentityasanemployeeofthetraincompany.Ofcourse,that’snotRalph’sonlyidentity.Likeallofus,hehasmany
identities.Perhapsheisafatherandastampcollectorandakeenfolloweroficedancing.Heisprobablyasonandmaybeabrother.Hecouldbeaschoolgovernororasupporterofafootballclub.PerhapsheisWelsh,playsinabandandisafriendtosomeone.Perhapsheisamanwhogivesmoneytopeopleonthestreet.Somanyidentitiesbeyondhisstationuniform!ThatjusthappenstobehowI
meethimandhowheishelpfultometoday.Andbeyondtheseidentities,Ralphhasnoidentitybecausespacecan’tbe
named.Youcan’tpinalabelonspace,forthereisnothingtoholdthepin.Webecomethingsforpeople,asRalphdidforme;butwedon’tbecomewhattheywantustobe.Thisiswhyeachday,whateveruniformwewearorroleweplay,westartas
thenamelessone.
Purespace.
Acceptance
Apersonwhohasstrongdislikes,andjustifiesthem–thispersondoesnotrealizetheirownnothingness.Theyaretakingtheirpersonalitytooseriouslygiventhatitsadviceisalways
unhelpful.Itisgoodtoworkondislikesbutfirstweallowthemtobecomeapparent;
first,weobservethemwithacceptance.
LightinaDarkFuture
Knowingthingsishighlyvaluedinsociety.Butwe’reneverbetterplacedthanwhenwe’reunknowing,andsowecanallowourselvestobethere.Unknowingisnotapopulardestination.Sometimespeoplesay,‘Iamquitein
thedarkaboutmyfuture!’Or,‘Idon’tknowwhatwillhappen!’Thesearenothappystatementsandarisefromfearofunknowing.
Unknowingneedn’tbefeared,however,forhereisastateofreceptivity;aplaceofemptiness,whichhasthepotentialforfilling.Ahandholdingonethingcan’treceiveanotherand,equally,aplacealreadyfullcan’tbefilledagain.Soalthoughknowingishighlyvaluedinsociety,we’reneverbetterplaced
thanwhenwe’reunknowing.
Relaxnowandallowyourselfthere.
AllergicReactions
Iamallergictolargewordslike‘Buddha’,‘God’and‘Love’.Theybringmeoutinarash;makemefeelnauseous.Theyarethepegsonwhichwehangourhypocrisy,possessiveness,insecure
arroganceandpomposity.Ifyoumentionthesewords,Imayhavetoleavetheroomindisgustandto
savemyselffromgoingmad.
Instead,let’stalkaboutrealthings,likeyourwalktoworkoryourchoiceofpictureinthefrontroom.
WhyThoseWhoSearchFindNothing
Wemustbecarefulthatoursearchingdoesnotstopusfinding.Searchingmeanshavingagoal,whichcanmakeusblindtoeverythingelse.TherewasonceamancalledCarltonwhowantedtoberich;thiswashis
passionandhisgoal.Oneday,hegoesoutforawalklongingtodiscoverwaystobewealthy.Bythesideoftheroadisabeggar,whoisgivingawaylargegoldcoins,but
Carltonwalksstraightpasthim.IfCarltontookthecoinshe’dbeinstantlyrichbuthedoesn’tseethebeggar,eventhoughhewalkswithininchesofhisnose.Whydoesn’theseehim?Theanswerissimple:ifyourgoalistoberich,you
don’tpayattentiontobeggars.Whywouldyou?Whathavetheygottodowithyoursearch?Thisiswhywearecarefulthatoursearchingdoesnotstopusfinding.
Carltonwouldhavebenefitedfromsearchinglessandnoticingmore.
7
BECOMINGONE
Waystowardsunionwhenourtendencyisseparation.Itisaboutdismantlingwalls.
OnenessinaDualWorld
AttheheartofBuddhistteachingisnon-dualityortheonenessofexistence.TheEnglishpoetJohnDonneputitanotherway:‘Nomanisanislandentire
ofitself,’hewrote,‘everymanisapieceofthecontinent;apartofthemain.’Inadualworld,thingsareseparatedbylabelsandsetagainsteachother:good
againstbad,youagainstme,myideasagainstyourideas,managainstwoman,thiscountryagainstthatcountryandsoon.Youarefamiliarwiththeoutcomes.Inanon-dualworld,inaworldthatisone,thingscan’tbesetagainsteach
other.Ican’tbeagainstyoubecauseIamyou.InDonne’sday,thetollingofthevillagebellindicatedadeathandpeople
weresenttofindoutthenameofthedeceased,tofindoutforwhomthebelltolled.Butashecontinuedinhisfamousmeditation,thereisabiggertruthhere:‘Eachman’sdeathdiminishesme,ForIaminvolvedwithmankind.Therefore,sendnottoknowForwhomthebelltolls,Ittollsforthee.’
TheEternalExchange
Haveyoueverfeltyourselfgettingsmaller?Whenwemeetapersonwhohassmallnessofunderstanding,wetoocan
becomesmall.Howevermuchwetrynottobe,wearedrawnintotheirsmallness.Whenwemeetaperson,however,inwhomthereislargenessof
understandingthenwetoobecomelarge.Wearereceivedbytheirlargeness,whichthenbecomesours.Sowe’llbeawareofthosepeoplethatfillourdays;forinspiritualterms,one
thingisalwaysinanother.Youareinyourboss,yourdog,yourchild,yournewsagent–andtheyareinyou.Smallnessinanotherbringsoutthesmallnessinme,whilelargenessin
anotherbringsoutthelargenessinme.Thatwhichreceivesisthesameasthatwhichisgiven,foritreceivesnothing
otherthanitself–inaneternalexchangeofbeing.
MyWalktotheShops
Isetoutonawalktotheshops,hopingtheworldwillbekind.ForthefirstfiftyyardsIamnothelpedbymyattitude,whichseeseverything
andeveryoneasseparatefromme.Thepeopleareseparate,thetreesareseparateandthecloudsareseparate.Oncenoticed,thissenseofseparationdissolves.Allaspectsofmy
environmentaremeandIamthem.Ifeelastrongsenseofblessinginthissharedexistenceandaninneralterationthatbringsasmiletomyface.SomethingseemedveryimportantwhenIlefthome,butIcan’trememberwhatitwasnow.
Italktoawomanonthecorner.Aftersomepleasantconversation,Inoticeanirritatedreactionarisinginme.Iallowittopassthroughbeforeitbecomesselfjustification,whichisnevergoodnews.
Inallthis,Iamhelpedbytheendlessshiftandchangeoftheclouds,astheyformandreform,highinthesky.
PondLife
Iamremindedofmyselftoday,whilelookinginalargefishpond.Herearemanyfish,allshapesandsizes,dartingthiswayandthatina
colourful,livelyandunpredictabledisplay.Fromadistance,thepondlookedcalmandsettled;butcloseup,Iseeonly
movementandchange.Hereisconstantprocesswithnothingfixedbutthepondwalls;andhereIseemyself.
Wearemorestatethantrait,astheysay.Wechangeconstantlyinrelationtoourcircumstances,asourcircumstanceschangeinrelationtous.Howevermanytimesapersoncomestoseeme,Ihavenevermetthesamepersontwice.Andsuchfluidityofbeingbodeswellforhappiness.Ourdissolvingsenseofa
selfdiminishesourcapacityforoffence;forthere’smuchlessofustobeoffended.Whenourselfdissolves,ourpainfulstruggleforselfaggrandizementalso
losesforce;forwhichselfareweaggrandizing?
Thefishpondonlylooksstaticfromadistance;andweonlylookstatictoafool.
ABigStep
It’slikesteppingfromtheEarthtothemoon.It’sabigstep.I’mtalkingofthemomentinourliveswhenwecanacceptthedifficultbitsof
ourselves.Wecanembracethehappybitseasilyenough;butcanwebekindtoourmore
discomfortingandnegativereality?It’sgoodifwecan…becauseeverythinghasitsplace.I’mremindedofrottingfruitinthecompostwhichbecomesasignificant
catalystfornewgrowth.Thesoilofyourexistenceneedsitall,thedifficultandtheeasy;theawkward
andthepresentable.Everythingbelongs.Canyoulivethattoday?
Yes,everythingbelongs.
TheIntruder
Myearlymorningrunsarepainfulatpresent,soIgotoseemyosteopath.MyosteopathtellsmethatIhavetornsomemusclesinmyleg;butIam
wonderingifIhaveahernia,too.Wecan’tbesureyet,butIfearthismaybetrue.Idon’twantahernia,becauseIenjoyrunningandmighthavetowaitalongtimefortheoperation.AsIbreathe,Iamconsciousonlyofmybody,listeningforthesigns.Thisis
howitiswhenyoudon’twantsomething;thedreadcandominate.Soon,however,Istopwishingtheherniaawayandacceptmypresent
experience.‘Welcome,brotherhernia!’asStFrancismightsay.‘Andwhatmessagedoyoubringformetoday?’IfIhaveahernia,thenthisintrudermustbecomeaguestinmybody;nomore
pushingawaywhatispartofme.
Ibreatheinacceptance;Ibreatheoutrejection.
ApproachingTruth
It’sbestifwedon’tapproachtruthinanadultway.Adultsliketosortthingsout.Theyhavedebates,inwhichbothsidesofthe
argumentareconsidered,andonesidedeclaredthewinner.Thisishowtheadultthinksandadultsplacegreatstorebytheirthoughts.Consequently,inthetruthmarket,thisishowtruthiswrappedandsold.Truth
isspliced,packagedanddisplayedforthought-buyers;andsoldascertaintiestotheinsecure.Butnoteveryoneleavesthemarketsatisfied.Theadultishappyenough,
feelingjustifiedintheirchoices,butthechildremainsrestless,unhappyandunfed.Thechild,yousee,hasn’tlearnedhowtosplicetruth,knowingitonlyasone;
andcan’trestuntilalliscompleteagain.
Itisagooddaywhenwestopbuyingoff-cutsfromthetruthmarket;untilthen,thechildcries.
SqueezingtheSatsuma
Iliveaboveagreengrocerandhisshopfrontiswonderfullyfulloffreshfruitandvegetables.Themorningdeliveryarrivesaround5a.m.andthefruitstackedhighisafine
sight,thoughIremainadiscerningbuyer.Isqueezethesatsumas,checktheapples,feelthetomatoesandponderthe
mushrooms.Heisagoodgreengrocer,butthequalityoftheproducecanvarysoit’swisetobevigilant.
Andtoday,asIpractiseawarenessofpresentexperiencewithacceptance,Iwillalsobevigilantforthevaryingqualityofmythoughtsandfeelings.Anyofthemwhichservetoseparatemefromanother,Iwillgreetwithasmile–butleaveontheshelf.
Theyareyesterday’sdelivery.
LeavingthePrison
‘Ahumanbeing,’saidEinstein,‘ispartofthewhole,whichwecalltheUniverse;apartlimitedintimeandspace.Heexperienceshimself,histhoughtsandfeelings,assomethingseparatefromtherest–akindofopticaldelusionofconsciousness.Thisdelusionisakindofprisonforus,restrictingustoourpersonaldesiresandtoaffectionforafewpersonsnearesttous.Ourtaskmustbetofreeourselvesfromthisprisonbywideningourcircleofcompassiontoembracealllivingcreaturesandthewholeofnatureinitsbeauty.’Forthosewishingtoleavetheprisonofdelusion,theonlytaskisthewall-
meltingandlife-expandingpracticeofpresentawarenesswithacceptance.
Itisastateinwhichdeludedandseparateboundariescannotexist.
ATurnerSky
Theotherday,asIwalkedmindfullyinthecity,Ilookedupandsawa‘Turner’sky:thesortofluminousskythattheEnglishRomanticlandscapepainterJMWTurnerlookedatsoprofoundlyandpaintedsowell.And,forthatmoment,timemeltedaway,personalityblurredandwewereone
andthesameperson,WilliamandI,lookingupatoneandthesamesky.
Theeternalnowdoesnotknowourdistinctions.
AndSometimesPassers-by
Goodwords,whenIamabletobecomeonewiththem,strengthenme,calmmeandholdme.Betterthanawarmcoat,theyarelikeafirewithin,asIbecomeonewiththemandtheirmeaning.Itisamomentofunity,whichmakesmebiggerthananyanxiety,fearorragethatisloiteringinside.Thewoodenarrowstheyshootbounceoffme.
Wewillbeawareofthatwithwhichwebecomeonetoday,whetheraword,mood,personoridea;we’llbeawareofhowtheyshapeus.We’llseekunitywiththatwhichmakesuslargerpeopleandbepassers-byofthosethingsthatmakeussmall.
Yes,sometimeswewillbepassers-by.
TheManuscript
Lorna,thehistorian,isstrugglingwiththemanuscriptandisinsomedespair.Howshelongstoreadit!Thismanuscripthasbeenlostforcenturies,butnow
it’sfound,there’sdisappointment.Forhereinthecasketisnotonepieceofpaper,butathousandorsopieces.Someonehastornupthispricelesspieceofwriting!Andwhereasonceitwassimpletoread,itisnowveryhard.Themanuscriptwasnotwrittentobeaproblem;thewordswerewritten
clearlyonasingleparchment.Andsoquietly,Lornasitsdowntoreturnittoitsoriginalstate.
Multiplicityofthoughtandemotionislikeathousandkniveswithinus.Thebladesshredtruthandmakeithardforustoread.Isolatedfragments,awayfromthewhole,becomenonsense;andonthisnonsense,webuild.
Inourbreathingtoday,werememberLornaandhermanuscript.Wherethereismultiplicity,letsimplicitysettle;letthesimplewhole,wherethetruthofour
livesisclearlywritten,bethereinourdeepestbreath.
WhereIsHome?
Thereisastrongsenseofcominghomeinmindfulness.Aswelookatthingspresently,everythingandeverywhereishome–theseat
onthebus,theairwebreathe,thepeoplewemeet,thedesertcave…Andaswelookatthingspresently,wefindalsothatwearemadeupofotherthings.
ThichNhatHanh,acontemporarypoetandZenmaster,reflectsmemorablyononenessasbeinglikeawave,sayingthatifawavelooksdeeplyintoherself,shediscoverssheismadeofotherwaves.Sheisnotaseparateeventsurgingforward,butapartnershipwitheveryotherwaveinthesea.
Whenwelookpresently,whenwelookdeeply,everywhereisrelationshipandeverywhereishome.
NoEndtoOurBeginning
Theword‘Nirvana’describestherealityofnobirthandnodeath,andisoursubstance,justasairisthesubstanceofthewind.
Theword‘God’describesthegroundofourbeing,andisoursubstance,justasflameisthesubstanceoffire.
Justaswecan’tascribeabeginningorendtoNirvanaorGod,sowecan’tascribesuchthingstoourselves,fortheyareoursubstance–likewateristhesubstanceofthesea.
SubstantialandInsubstantial
Therearetwofiguresinsideus:substantialandinsubstantial.Youwillrecognizesubstantial,becauseinitscareyouarestrongandcalm:
present,awareandaccepting.Insubstantialisdifferent,comprisedofdifferentvoicesseekingyourattention,whichcomeandgowithalarmingspeed.Whatsortofvoicesdoyouhear?Ifyouareexperiencingresentment,
bitterness,fear,jealousy,panic,depression,anxiety,irritation,hostilityorconfusiontheninsubstantialishandlingyouraffairs.Substantiallooksafterinsubstantial;greatkindnessandpatienceareshown,
fortheyareclose.Andastimegoesby,thewoundingpowerofnegativefeelingfades,thetwobecomeevermoreone.
Until,oneday,thereisjustsubstantialyou.
TheHostage
Ahostagecounsellorsaidsomeinterestingwordswhenavictimwasreleasedrecently.Thehostagehadenduredseveralmockexecutionsbutseemedrelatively
strongashereflectedonhisexperiences.Thecounsellorlistenedtotheinterviewwiththehostageandwasaskedwhathemadeofthehostage’semotionalstate.‘Howpeopleleavethehostageexperienceishowtheywentintoit,’he
replied.Hismeaningwasclear.Iftheytookstronginnerresourceswiththemintothe
nightmare,theywouldleavewiththoseresourcesstrengthened.Iftheytookfewresourceswiththem,theymayleavewithevenwhattheyhadshattered.Strengthisanexchange.Ifweofferstrengthtoasituation,itisofferedback.
SometimesIstandbyaresilienttreeinthewinterwind.ThetreeismeandIamthetree;weoffereachotherstrength.
WalkingMindfully
Mindfulwalkingisnotthesameasthoughtfulwalking,though,fromadistance,theymightlookthesame.Athoughtfulwalkexistssomewhereotherthanthepresent.Perhapswe’re
reflectingbackonapersonoreventorimaginingforwardtoapossibleoutcome.Mindfulwalkingisnotlikethis,becauseitisthepresentexperienceofour
selvesthroughdirectexperienceoftheenvironment.
AsIwalk,hereisthepavingstoneandhereisthetreeandhereisthewarehouseandhereistheolddoorandhereisthelamppost;andtheyarespeakingtomedirectlyfortheyareasIamandIamastheyare.PerhapsIamaddressedbythespaciousnessofthewarehouseorthetree
buckling;maybetheresilienceofthepavingstonespeakstome,orthedoorbeinglockedorthelamppostofferinglight.ButIamnotaddressedinwords,forawarenessispriortolanguage.Instead,
theirbeingbecomesmybeing,andmybeingtheirbeingindirectconverse.
ThisiswhoIamnow.Ihavenootherexistence.
ATouchingStory
Sometimessmallboyshavetoentertainthemselves.Whilehismumistalkingtothemanonthestall,thesmallsonisinventinga
game.Facingouttowardthepavement,heistouchingeveryonewhopassesby.Nowmostpeoplearetoobusyortoobigtoonotice,thoughanolderboydoes
andglancesbackathimwithalookofyouthfuldisapprovalthatsaysWhatdoyouthinkyou’redoing?
Sallyhaswatchedthelittleboyforawhileandnowsheapproacheshim.Hismotherisstilltalkingtothemanonthestallandheisstillreachingouttopassers-by,touchingeachastheyhurryon.WhenSallyreacheshim,shecatcheshiseye,stretchesoutherhandsandsays,
‘Highfives!’Theboyunderstandsimmediatelyandbringshishandsuptomeetherswithexcitementinhiseyes.
ThoughthereisprobablymoreexcitementinSally,becauseunionislikethat.
RiversideTales
Whenyoucontemplateariver,youcontemplatealifethatiseverywhereallatonce.Hereinthemoment,itisatricklingsourceinthehills,aslow-movingmiddle
courseandaflowingouttoseaatthemouth.Itisrapids,waterfallandcalmprocession;anditisallthesethingsatonce.Theriveriseverywhereandeverywayandpresent;itsbeginning,middleand
endareallnow.Andaswiththeriver,sowithus,thesevenagesofthehumaninthemoment;
frombirthtodeath,notseparatedbytimebuteverywhereandallthingsatonceandnow.
There’snotimebutthepresent.
ThePictureCutter
Themanwaseventuallyimprisoned,sowe’vegottotheendofthestoryintheopeningline.Whatdidhedo?I’lltellyou.Heusedtocutuppictures.‘Whydoyoudothat?’askedhiscleaneroneday.‘IjusttakethebitsIwant,’hereplied.‘Whoneedstherest?’Hecutupallkindsofpictures,whichhefoundinnewspapersandmagazines,
bothmasterpiecesandnewworks.He’dtakeabitfromoneandabitfromanotherandthenputtheminhis‘feel-good’drawer.However,heneverhadtimetoenjoyhis‘feel-good’drawer,becausehewas
busycuttingoutfurtherbitshewanted.‘Don’tyoueverwantthewholepicture?’askedthecleaner.‘ThewholepicturehastoomuchthatIdon’twant,’hesaid.Themanwasimprisonednotbythecourts,ofcourse,butbyhisinabilityto
relatetoanything,whichdidn’tmakehimfeelgood.
Hedidn’twantthewholepicture;hejustwantedhispicture.
WhentheTruthGetsHeated
Firewatchersknowmanyjoys.Aparticularpleasureofwatchingafireistheunfoldingunionofdifference,as
asparkbecomesaflamebecomesthewoodbecomesthefireinastunningexchangeofenergyandform.IregardmyselfasfortunatewhenI’mabletowitnessthisandalmost
uncomfortablyclosetoheaven.Idon’thaveanswerswhenitcomestofires.Whocansaywherethespark
endsandtheflamebegins?Andwhocansaywherethewoodendsandthefirebegins?Theyarenotthesamebuttheyareone;theflameholdsthesparkjustasthewoodisthefire.
Itaketheheatofthisunionintoaworldcoldwithmentalboundariesandwallsthatdeclare:
‘I’mnotyouandyou’renotme!’
Contented?
Thewomanistellingmehowcontentedsheis.‘I’mverycontented,’shesays.‘Very,verycontented.’Iaskifsheevergetsangry.ShesayspeopledyinginAfghanistanmakeher
angry.Whythatwarinparticular?‘Becauseweshouldn’tbethere!’shesaystestilySheissmilingquicklyagain
however,andadds:‘ButI’mabletopushthatstuffawayandstaycontented!’Andasshesaysthis,shepushesawayanimaginaryirritantwithherhands,
enactingwithherbodywhatsheisdoinginhermind.Ifeeluncomfortable.Isuggestthatitisn’ttruecontentmentifsheneedsto
rejectunwantedemotionsinordertomaintainit.‘Whynotinhaleyourangerandexhaleyourfearofanger?’Isay.‘Perhaps
thenyoucouldtalkofcontentmentmoretruthfully.’
Shemovesaway.
TouchingPresence
Sometimeswetouchitinourselves.Wetouchpurepresence,andknowthatwearewellandwholeandone.Likeababyatpeace,nocryingherebutsweetcalm;andthereisnothingtobe
said,andnothingwhichcanharm,andnothingdesired,andeverythingunderstoodintheeternalmoment.
Sometimes.
8
BECOMINGBEHAVIOUR
Waystorespondtotheworld,whenourtendencyistoreacttotheworld.
BodyofEvidence
Bewareofyourbodyhypnotizingyou.Sometimesourbodieshypnotizeusintoaparticularstate.Itmightbeour
facialmusclesbeingunhelpful,astheyscowlorharden;orourtautwristmuscles,juttingjaw,twitchinglegs,stoopedshoulders,pushed-outchest,tenseshouldersordartingeyemovements.Ourbodycanhypnotizeouremotionalmood.If,forinstance,westop
frowning,ourmechanicalangermightdisappear;orifwestopourquickanxiousmovements,ouranxietymightbegintofade.Sometimesourmovingcentre–whichcontrolsourbodies–canhypnotize
ouremotionalcentreorthinkingcentre,andperpetuateanegativeemotionbycontinuingtoactitout,longafteritshouldhavepassedthroughus.Itappearsthatsomepeople’sbodieshavesealed-inemotionsforlife.Don’t
givesuchpowertoyourbodytoday.Noticethegamesitplays,theoldwaysitlivesoutandaskittorelaxwhennecessary.
Yourbodyisyourcompanion,notyourhypnotist.
I’mNotAlwaysMindful
Mindfulnessispresentawarenessofouruneditedselveswithacceptance.We’remindfulwhenwe’reawareofwhat’spassingthroughus–pleasantor
otherwise–andallowittobeso,justasitis...likeweallowthepassingclouds.Wemaylosethismindfulstate.Athoughtoremotionwillkidnapus,maybeforminutes,hoursordays;or
we’llputourselvesinthewayofdistraction,hoppingfromthistothat,likearestlessbutterfly.Andthat’sallright.Mindfulnessisnotsuddenlyandpermanentlyacquired...butsomethingwe
growinto.It’stheslowrecoveryofourendlesslypresentsoul.Perhapswe’remoremindfulofourlivesthanoncewewere?
We’reontheway.
‘I’mListening’
Onlyafewhavethecapacitytolisten.Onlyafewknowhowtoallowanother’swordstoentertheirmind;howto
remainquiet,openandwaitingwhateverthenatureoftheflow,whetheratorrentoratrickle.Inlisteningsuchasthis,eachwordisgreetedandweighed,andnowordlost
throughdistractionorturnedawayinimpatience.Nowordispraisedandnowordisrebuked;nowordapplaudedandnoword
judged.Suchalistenerwillhavetheirownstory,theirownsearch–butthatisnot
presentinthespaceofferedbytheonewhoisaware,presentandaccepting.
Whenyoudiscoversuchalistener,youdiscovertreasure.
LettingGo
Hotcupsaresimilartoperceptions.Ifacupofhotteaisburningyourhands,thenletgoofit.Thecupmaysmash
onthefloorandspillteaeverywhere;betterthemessofabrokencupthanburnedhands.Wereyoutoclingstubbornlytothescaldingcup,whetherinignoranceor
fear,itwouldbefoolish.Lettinggoofsomethingthatcausesyousufferingisprudent.Inthesameway,letgoofperceptionsthatcauseyousuffering,fortheyhurt
youmorethanascaldingcup.Perceptionsarehurtfulbecausetheyareoftenmistakenormisinformedand,throughthem,youbecomevain,self-righteousornegative.Howmightyoustart?Youalreadyhave,oncemindfulnessrevealsthe
impermanentanddiscreditednatureofyourcurrentobsession.
Soyouletgo.Youletgo.Youletgo.
Andthenyouletgoagain.
AnxietyIssues
Somepeoplecallanxietyaproblembutthisisn’tquitetrue.Fightinganxietyistheproblem...becausesymptomsonlyintensifywhenwe
trytogetridofthem.ThemoreIinsistIfallasleep,themoreIdon’t.Thegeniushereistogrowintoacceptanceofmybodyandmind,andthe
varietyofexperiencestheyoffer.Sothingscontinuetoarise,echoesofmypast…buttheydon’toverwhelm.Andprogressismeasurednotbyanabsenceofpanic...butbyhowmuch
anxietyIcanallow.Wecansaysomethinglike:
‘I’mnotanxious;it’snotwhoIam.I’mmerelyexperiencinganxiety.
Someunresolvedmaterialfrommypastispassingthrough,visiting…butnotstaying.’
MarcosandtheParachute
AyoungskydivercalledMarcosishurtlingtowardstheground.Suddenlyhisinstructorisalongsidehim,tellinghimtoremovehisunusedparachute.Hisfirstthoughtis:What’sgoingon?Hissecondthoughtis:Thisiscompletelyridiculous!Histhirdthoughtmakeshimfeelangrywiththeinstructor:Everythingis
goingwell.Whyishemessingupmyskydive?TheinstructorpersistswithhisrequestandMarcospersistswithhisrefusal
until,suddenly,Marcos’preciousparachutepackiswrenchedfromhimandjettisonedbytheinstructor.Marcosnowhasnothingashefallsdownwards.Panicshootsthroughhisbody,untiltheinstructorhandshimanother
parachute,onehehadn’tseen.Theybothlandsafely,afterwhichMarcosdiscoversthathisoriginal
parachutewasoneofafaultybatchandcouldn’tbetrusted.
Wewon’tfearthelossofourillusions.Weclingtoillusionbutlettinggodoesn’tleadtodisillusionment–simplyasaferlandingandabetterway.
ClosingtheDoor
‘I,too,closedthedoor,’hesaid,andIwasshocked.Hereisthenubofthematterinthisshortpiece:weforgivepeoplebecausewe
arethesameasthem.Whenangeredbysomeone,it’shelpfultoconsidertheattitudeintheother
thatcausesyourrage;andthentoseewhetherthisattitudeiseverinyou.WhatamIangryat?WhenIreflectinthisway,Ineverfailtofindtheoffendingattitudealsoinme.IremembersomeonereflectingontheHolocaustandtalkingabouttheguards
whoclosedthedoorsofthegaschambersonmillionsofinnocentlives.‘I,too,closedthedoors,’hesaid,andIwasshocked.BornyearsaftertheendofWorldWarII,Iknewhehadneverbeennearthe
gaschambers.Heunderstood,however,thatindifferentways,he’dtreatedpeopleasnothing,whetherinthoughtordeed.Hehadsnuffedoutinnocence,too.
Wedon’tforgivebecausewearebetterbutbecausewearethesame.
TheOriginsofYoga
Theeveningyogaclasstakesmanyformsthesedays.Initsoriginalsense,yogawasconcernedwithyokingbodyandmind,liketwo
wildhorsesbroughttogether,andbindingthemtothewill.Ourwillistheseatofchange;whatwewill,wedo.Soyogaincludesasceticpractice,whichdeniesthebodyormindsomethingit
craves.Bydoingthis,wefeeltheimpatienttexturesofdesireinourbodybutalsofeelthroughthemtofreedombeyond.Yogaalsousesmeditation,whichreducespersonalignoranceandgrowsself-
knowledge,byallowingustowitnesstheunfoldingpatternsofbodyandmind,astheyoccur.Inparticular,wefaceourtoxicthoughts,dartingthroughuslikefrightenedfish.Soyoga,asoriginallyconceived,trainsourwilltosaveusfromthepowerof
grabbingdesireandthedeepfogofpersonalignorance.
Quiteenlightened,really.
Stoned
Iseethestrangestthingtoday.Attheshoppingmall,Iwatchacrowdofpeopleplacestoneafterstoneonaman’sbody,crushingthelifeoutofhim.Themanisstillaliveandstruggling,thoughnooneseemsconcerned.Irunacrosstowardsthem.‘Whatareyoudoing?’Iask.‘Nothing,’theyreply,‘justanormalday.’‘Justanormalday!Butwhataboutthestones?’‘Whatstones?’theyexclaimwithgenuinesurprisebeforecontinuingwith
theirwork.Equally,weareblindasweloadotherpeoplewithouragendas,withwhatwe
wantfromthem.Andeachdesiredoutcomeisaheavystoneontheirsoul.
Ifwearetopractiseonethingtodayitcouldbestoneremoval,asweallowpeopletogetupandgofree.
Setfreeandyoushallbesetfree.
DoingtheImpossible
Today,wewilldotheimpossible.Wewillbebothsomeonewhocaresandsomeonewhodoesn’tcare.‘Teachustocareandnottocare,’wroteTSEliot,andthisisahelpfulsaying,
becausedoingonewithouttheotherisdangerous.Sotodayweallowcompassiontothesurfaceand,perhaps,wewillhelp
someoneinsomeway.We’llremainmindful,however,thatourhelpdoesn’tbecomeaclaimover
another;orperhaps,amarkofourskillorkindness.Wedon’toffercaretobolsterourself-imageorselfesteem;thisisnarcissism
dressedupasvirtue.Thisiswhyweletgoofourcarebeforeithasevenleftus,barelyawareofit
passingthrough.
‘Teachustocareandnottocare.’
Ever-diminishingReflections
Eachday,webreakoffalittlepieceofthemirror.Ourmirrormaystartlargeandtakeprideofplace.Dailywestandinfrontofit,placinggreatsignificanceonitsreflected
assessment.Sometimeswegrantsignificancetotheassessmentsofothers,whichcanbe
anothermirrorthatoppresses.Neitherofthesearehelpfulmirrors.Soeachday,webreakoffalittlepieceofthemirror.Wedothisuntilthereis
solittleleftthatwegiveuplookingatourselves–whetherthroughoureyesorthoseofothers–andsimplyenjoybeingourselves.
Enjoylifeawayfromthemirrors.
AnEmptyBowl
Ourloveistobeanambitiouslove,seekingnotthehappinessofaselectfewbutthehappinessofmany.Suchdaringloveneedsnurture,however,andwe’llrequireastrongbaseor
refugeonthisadventure,whetherit’sacommunity,ateachingorasimplepracticeofourown.Itcouldbeallthree.Ifalone,wemightinventaritual.SometimesIholdanemptybowlatthestartoftheday.Ibreatheinsimplicity
andspace,andbreatheoutmultiplicityandconfusion.AtothertimesIuseacrystalglassIwasgiven.Iwishformyselfandthe
world,theendofdelusionandthecomingofjoy,andthenIringtheglassandallowthehealingsoundtofillmyroomandthentheworld.
Asyouhearthecalltoambitiouslove,youwillfindyourownrefuge,ritualandstrengthfortheadventure.
BytheWatersofBabylon
Haveyoumetpeoplelikethis?Theyliveabroadbutkeepglancingbackattheplacetheyleft.Theydidn’t
meantoleavebutsomehowtheyhavegone.Theythoughtitwastobeforashortwhile,butshorthasnowbecomelong.And,thoughtheyconstantlydeclarehowhappytheyare,thereisasighin
theirbreathandasenseofexilewithin;theyfeelcutofffromtheirhomeland.‘BythewatersofBabylonwesatdownandweptwhenwerememberedZion,’
wrotethepsalmist,describingthepainoftheJewsinexileinBabylon.Therewerenopretendsmileshere.Whenweleaveourinnerground,wejointhoseinexile.Ourinnergroundis
ourhomeground.Thetruthisalwaysinourowngroundandnotbeyondit,insomeotherpersonorplace.Sotodaywe’llnoticeeachcalltogetintosomeoneelse’sline,eachdemand
thatwedancetoanother’stune,eachinvitationintoexile.Andwhoknows?Maybewe’llgothere,beforereturningintimetoourownground.
Untilonedaywestay,nevertoleaveagain,homeforgood.
SecretsofFire-eating
Iwaswatchingafire-eaterrecently.Theoriginsoffire-eatinglieinIndiabut,whereveritispractised,there’sno
suchthingas‘coldfire’.Thesecretoffire-eatingissimplyenduringthepain–andtheabilitytotolerateconstantblistersonyourtongue,lipsandthroat.Themostfamousfire-eaterinhistorywasprobablyRobertPowell,wholived
intheseventeenthcentury.Hewouldswallowfire,red-hotcoalsandmeltedsealingwax,andheappearedinfrontofBritishandEuropeanroyaltyfornearlysixtyyears.Butroyaltyornot,anddespiteallhisexperience,therewasno‘coldfire’for
Robert,noslicktrickofavoidance.
Webreatheintothepain,notaroundit.
MeisterEckhartinHisOwnWords
SP:Whatisthemostpowerfulformofprayer?
ME:Themostpowerfulformofprayer,andonewhichcangainalmostallthingsandwhichistheworthiestworkofall,isthatwhichflowsfromafreemind.
SP:That’sveryquotable.Andafreemindcanachieveallthingsbecauseitisnottiedtoanyparticularoutcome?
ME:Afreemindisonethatisquiteuntroubledandunfetteredbyanything;amindthathasnottieditselftoanywayofbeingordevotion,anddoesnotseekitsowninterestinanything.
SP:Nowthere’sachallenge.
ME:Rather,itisforeverimmersedinGod’smostpreciouswill,havingleftitsown.Thereisnowork,whichmenandwomencanperform,howeversmall,thatdoesnotdrawitsstrengthfromthisleavingofitspowerandstrength.
Whatwindfillsyoursailstoday?
OurCommunity
Itisimportanttomaintainourcommunity.Weallliveinacommunity.Whoeverwemeetorhavedealingswith,theyare
ourcommunity.Ifyoumeetastreetcleanereverymorningonyourrun,heispartofyourcommunity.Peoplecomeandgoinourlives,whethertheyarefamily,workcolleaguesor
ournewsagent.Butwealwaysnurturethepresentcommunitywithkindness.Wehelpthem
when,unknowingly,theydon’thelpus;astheyhelpuswhen,unknowingly,wedon’thelpthem.Whateveritsshapeorform–andnotwoarethesame–thereissafetyinyour
communityandblessing.
Youaretheirhomeandtheyareyours.
MindfulListening
Whensomeonelistenstous,it’soneofthebestexperiencesintheworld.Sadly,somepeoplehaveneverbeenlistenedto,leavingmuchhurtsealedinside.Theymayhavehadcountlessconversations–banter,gossip,shouting
matches,hilarityandkeendebate–butthey’veneverbeenlistenedto;andtheirlifeneverheard.This,ofcourse,iswhypoliteconversationmakespeoplefeeldepressed.Politeconversationisn’tlistening.Mindfulnessimprovesthequalityofourlisteningbyfreeingenergy.Energy,
formerlywastedoncontrollingsituationsordefendingourownposition,nowbecomesavailableforlistening.Mindfulnessalsobestowstranquillity.Inourselves,welearntoallow
whateverarises;andsowelearntoallowthisinothers,too.Peopleknowwe’llbeundisturbedbywhateverisrevealed,whichhelpsthemfeelsafewithus.Andmindfulnessbestowsconcentration;thatsustainedqualityoffocus,
nurturedinourdailypracticeofreturningourselvestothepresent.Thereisnodistractioninthepresent,andsowe’reabletoofferourfullattention.
Whenitcomestolistening,someofferonlyminimalpresence.Describedhere,though,isoptimalpresence:trulyoneofthegreatwondersoftheworld.
MindfulLeadership
‘Officerelationshipshavechangedrecently,’saysmyfriend.‘It’sallbecomemuchmoreunpleasant.’Why?Herbossistoofulloftheirownstufftoholdanyoneelse.Andgood
leadershipisholding.Whenwedon’tfeelheld,likebabies,wepanicandturnonthosearoundus.Sointheoffice,everyoneisnowlookingoutforthemselves;andthere’s
bitchingaswell.‘EvenI’vestartedbeingbitchyandIdon’twanttobe,’shesays.Mindfulleadershipfirstpaysattentiontoitself:‘Whatisarisinginmetoday?Whatthoughtsorfeelingsdominate?’IfIcannoticethese,Ibecomebetterabletopayattentiontoothers.Self-awarenessloosensthegripofourowninternalpatternsandcreatesspace
thatcanbeofferedtoothers.
Themindfulbosswillalwaysbeabletosay,‘Mydoor–andmymind–isopen.Ifitmatterstoyou,itmatterstome.’
TheUnhappyDaffodil
Thedaffodilwasmakingitselfunhappy.Becauseithadagreenstem,thedaffodillookedatagreenbusfullofpeople
andthought:Icouldbeasgreenandpopularasthatbus.Andbecausethedaffodilcouldgrowinspringtime,itlookedatthemuch-
admiredcrocusandthought:Well,Icangrowinspringaswell,youknow!Andbecauseitwasgoodatbeingyellow,thedaffodilgazedatthesun,which
peoplesoloved,andthought:Beingyellowiseasy.Idon’tknowwhythesungetsallthecredit!
Thedaffodilwasforgettingthatitwasbestatbeingadaffodil–thebus,crocusandsuncouldonlydreamofbeingsoglorious.
ASeafrontTableinWinter
Iaminaseasidetowninwinter,walkingalongtheseafrontbeforetheworldwakes.TheseasidecafésareclosedandquietinthecoldbutInoticeafrostytable,whichsomeoneforgottoputaway.Inthesummer,thistablewouldbebusyanduseful.Peoplewouldhovertoget
aseat,waitingforsomeonetomove.Thetablewouldbeindemand,holdingteaandcakes,milkshakesandicecreamor,perhaps,servingsoffishandchips.Inthewinterdawn,thingsaredifferent.Thetableisalone,soughtbynoone
andtouchedbyfrost.It’sbeautifulbutnotuseful–thoughInoteaseagullalightinguponitfortemporaryrestbeforereturningtothechillcurrentsofthesky.Isometimesfeeltheneedtobeuseful,becauseitmakesmefeelbetterabout
myself.Whenitisn’ttheseason,itishardandit’sduringthesetimesthatItrytoforcethingsandinsistonbeinguseful;whenallthetime,liketheseafronttable,it’senoughtobetouchedbybeauty.
Perhaps,justbeingbeautifulisuseful.
Let’sNotCallItLove
Letusnowtalkoflovebeyondthenonsensefields.Loveismadeofunderstanding;thisisitssubstance.Loveunderstands
another’shopesandfears,frailtiesandlongingsand,outofsuchunderstanding,comestendernessandcompassion.Loveisaspaciousaffair.Loveallowsforcomingandgoing,foritknows
nothingofpossessiveness.And,arisingfromthedeepplaces,therewillalwaysbethebubblingspringof
delight,forasThichNhatHanhobserved:‘Ifbothpartiescryeveryday,thatisnottruelove.’
Wetalkoflovebeyondthenonsensefields.
TheDailyDeath
Death,ourdailycalling,istheremovalofpossessionfromourexistence.Possessionhelpsthecreatureinusfeelsecure.Somepeopleliketopossess
things;someliketopossesspeople,whileothersclingtoimagesorideas.Butwebestforsakethesethingsfortheperfectionandfreedomof
nothingness.AsJesussaid,‘Whoeverwouldsavetheirsoulmustloseit.’Wemustevenforsake‘God’,asonlythoughtsandimagescangatherround
labels.Godishappythatweshouldleaveinthisway;fordirectexperienceseeswithoutlabels.So,todaynoticethecreatureinyourself,withitsdesiretopossessthings,
people,imagesorideas.Andtakeleaveofyourdesires,forallarediminishedandentrappedbythem,bothdesireranddesired.
Suchabandonmentisthehighestdeath;anditleavesuswithnothingtopresenttoothersexceptourfreedom.
HowWillWeKnow?
HowwillIknowwhendawnbreaks?Youwillseethroughtotheinnocenceofothers.
HowwillIknowwhendawnbreaks?Youwillmoveintheworldmorefreely.
HowwillIknowwhendawnbreaks?Youwillnoticeyourselfmoreclearly.
HowwillIknowwhendawnbreaks?Youwillexistintheworldmoregenerously.
HowwillIknowwhendawnbreaks?Youwillsufferintheworldmorelightly.
HowwillIknowwhendawnbreaks?
Whenyouacceptthenightasafriend,dawnhasalreadybroken.
MapuandtheAngel
ThisstoryistoldofMapuandtheangel.Mapulivedhappilyinavillagesellingfruitinthemarket.Oneday,theangel
Khabirappearedtohimandtoldhimtojumpinthefast-flowingriver.Mapudidthisimmediatelyandwascarrieddownstreamuntilsomeonethrew
himaropeandpulledhimout.Thissamemanofferedhimajobinhisfishingbusiness.Mapuwasgratefultoacceptandworkedforthemanforafewhappyyearsuntiltheangeltoldhimtomoveonagain.Afterpassingthroughafewvillages,Mapugotworkinafabricshop,learning
thisnewcraftrelativelyhappilyuntiltheangelappearedagainandsenthimonhisway.Downtheyears,Mapuworkedinvariousjobsinthismanner,alwaysmovingonwheninstructedbytheangel.
BythetimeMapuwasanoldman,he’dgainedareputationforbeingcompassionateandwiseandpeoplecametohimwiththeirproblems.Oneday,avisitorsaid,‘Mapu,howdidyougettowhereyouarenow?’Maputhoughtforamomentandreplied:‘It’sdifficulttosay,really.’
ItwasdifficulttosaybecauseMapu’sonlyskillwastolistentotheangelKhabir,whosenamemeans‘TheAllAware’;hisonlyskillwasopennesstotheinstructionofawarenessandthecouragetoactonwhatheheard.
Maysuchopennessandcouragebeyours.
AbouttheAuthor
DailyMailcolumnistSimonParkespenttwentyyearsasapriestintheChurchofEngland,andthreeyearsworkinginasupermarket,stackingshelvesand
contemplatingthemeaningoflife.Hehaswrittenextensively,producingawardwinningscriptsforTVandradio,andacollectionofnovels.Simonruns,leadsretreats,meetswithpeoplelookingforanewwayintheirlife,andfollowsthe
beautifulgame.
Website:www.simonparke.com
AlsoAvailablebySimonParke
One-MinuteMystic
HayHouseTitlesofRelatedInterest
AnxietyFree,byRobertL.Leahy
LifeLessons,byLesleyGarner
LifeSupport,byDerekDraper
LucidLiving,byTimFreke
Meditation,byBrianL.Weiss
TheMindfulManifesto,byDrJontyHeaversedgeandEdHalliwellShiftHappens,byRobertHolden
Alloftheaboveareavailableatyourlocalbookstore,ormaybeorderedfromwww.hayhouse.co.uk/books.
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