kalyana mitrata

I’m just getting over a bad habit relating to meditation that’s plagued me for over thirty years.

It was reading a blog post on developing good writing habits that helped me. The idea came from Brett Cooper who, like me, found that he tended to write in fits and starts, with long periods of non-writing, followed by spurts of intense production.

Two ideas came to his rescue. The first was that he realized he needed to establish “a small, non-threatening daily writing habit,” and that a goal of 100 words a day was innocuous enough to be doable.

The second idea was the realization that he needed accountability. Left to our own devices, it can be all too easy to let ourselves off too easily. So he found a friend who agreed to be his “100 words accountability partner.” The partner doesn’t have to comment on the writing or even read it. She just has to give Brett a hard time if she doesn’t receive at least 100 words of writing each day.

As it happens I had my writers’ group meeting the day after reading Brett’s article, and so I proposed that I undertook the same two practices. So two of the people in my group agreed to be my accountability partner, and I theirs. Now each of us is emailing the other two at least 100 words a day.

It’s worked great. 100 words is such a non-intimidating target that I find it easy to sit down to write, and I inevitably end up writing well over 100 words. At this rate I’ll be adding a chapter to my novel every two weeks or so. And this is after several months of producing nothing. It’s a big turn-around.

Now, when it comes to meditation, I’ve been meditating daily for a long time. I’ve hardly missed a day in the last two years or so. But my sits have at times become very short — sometimes just five or ten sleepy minutes at the end of the day. And although it’s better to do five or ten sleepy minutes than to do nothing, that’s far from ideal. Five minutes was supposed to be an emergency provision for those days when I genuinely didn’t have time for a longer sit, but it threatened to become my default. It’s as if I hit 100 words and then stopped in mid-sentence.

The bit that was missing from my meditation practice was accountability. This is where my long-standing bad meditation habit comes in; I’ve always resisted accountability.

I’ve often resisted meditating with others, or following set schedules, or even using apps like the Insight Timer, which announces to other app users how much meditation you’ve done. I think the reason I’ve resisted these things is that I’ve wanted to be sure that my desire to meditate was coming from me, and not from a desire to fit in, or to gain acceptance from others, or to show off. And while it’s good to want to meditate because it’s what I really want to do, I think that habit has long outlived its usefulness. It’s led to what’s almost a kind of secretiveness about how much meditation I’m doing, and that’s not good. Bad habits flourish in the dark.

So I decided that as well as my commitment to daily meditation practice (with an emergency fall-back position of five minutes a day) I needed a commitment to sharing what I do, so that I hold myself accountable. So on Wildmind’s community on Google+, I’ve been sharing how long I’ve been sitting, and what I’ve been doing.

This has already made a difference. When I meditate in the evening, which is often the first opportunity I have to meditate, I’m sitting earlier rather than later, when I’m often tired. I’m sitting for longer. And I’m being more mindful of the effort I make in my practice.

And the great thing is that I still have the feeling that I’m doing all this for me, not to please other people, so that fear has gone. I’m glad to have left that old habit in the past, where it belongs.

Who you hang out with can affect your mental health, for good or for bad

April 22, 2013

One of the things the Buddha stressed very strongly in his teachings was being careful who we choose to spend time with. This is because our values and our mental habits will tend to align themselves with the values and mental habits of others.

At his bluntest he said things like: “Should a seeker not find a companion who is better or equal, let him resolutely pursue a solitary course; there is no fellowship with the fool.” (Dhammapada 61).

He also praised association with friends who embody skillful qualities:

“I do not see even a single thing that so causes unarisen wholesome qualities to arise and arisen unwholesome qualities to decine as good friendship (kalyana mittata). For one with good friends, unarisen wholesome qualities arise and arisen wholesome qualities decline.” (AN I, VIII, 1)

A new study with college roommates gives support to these beliefs by showing that a particular style of thinking that makes people vulnerable to depression can actually “rub off” on others, increasing their symptoms of depression six months later.

The research, from psychological scientists Gerald Haeffel and Jennifer Hames of the University of Notre Dame, is published in Clinical Psychological Science, a journal of the Association for Psychological Science.

Studies show that people who respond negatively to stressful life events, interpreting the events as the result of factors they can’t change and as a reflection of their own deficiency, are more vulnerable to depression. This “cognitive vulnerability” is such a potent risk factor for depression that it can be used to predict which individuals are likely to experience a depressive episode in the future, even if they’ve never had a depressive episode before.

Individual differences in this cognitive vulnerability seem to solidify in early adolescence and remain stable throughout adulthood, but Haeffel and Hames predicted that it might still be malleable under certain circumstances.

The researchers hypothesized that cognitive vulnerability might be “contagious” during major life transitions, when our social environments are in flux. They tested their hypothesis using data from 103 randomly assigned roommate pairs, all of whom had just started college as freshmen.

Within one month of arriving on campus, the roommates completed an online questionnaire that included measures of cognitive vulnerability and depressive symptoms. They completed the same measures again 3 months and 6 months later; they also completed a measure of stressful life events at the two time points.

The results revealed that freshmen who were randomly assigned to a roommate with high levels of cognitive vulnerability were likely to “catch” their roommate’s cognitive style and develop higher levels of cognitive vulnerability; those assigned to roommates who had low initial levels of cognitive vulnerability experienced decreases in their own levels. The contagion effect was evident at both the 3-month and 6-month assessments.

Most importantly, changes in cognitive vulnerability affected risk for future depressive symptoms: Students who showed an increase in cognitive vulnerability in the first 3 months of college had nearly twice the level of depressive symptoms at 6 months than those who didn’t show such an increase.

The findings provide striking evidence for the contagion effect, confirming the researchers’ initial hypothesis.

Based on these findings, Haeffel and Hames suggest that the contagion effect might be harnessed to help treat symptoms of depression:

“Our findings suggest that it may be possible to use an individual’s social environment as part of the intervention process, either as a supplement to existing cognitive interventions or possibly as a stand-alone intervention,” they write. “Surrounding a person with others who exhibit an adaptive cognitive style should help to facilitate cognitive change in therapy.”

According to the researchers, the results of this study indicate that it may be time to reconsider how we think about cognitive vulnerability.

“Our study demonstrates that cognitive vulnerability has the potential to wax and wane over time depending on the social context,” say Haeffel and Hames. “This means that cognitive vulnerability should be thought of as plastic rather than immutable.”

Of course it would be terrible if this was taken to mean that people with depressive tendencies should be shunned. It would be far better if, as the researchers suggest, they “surround” themselves others with more resilient mental habits, and avoid others who are disposed to react badly to setbacks.

Meditation is not enough

October 10, 2012

Meditation is a cool means of transformation, and essential as part of our practice, but the Buddha offered much, much more.

Last night at a Dharma study group that I meet with on Skype, we looked at the Meghiya Sutta. Meghiya was an attendant of the Buddha, and one time when the two of them were together, Meghiya asked if he could go off and meditate in a lovely looking mango grove that he’d spotted when he was off on his alms-round. Meghiya had thought that the mango grove would be the perfect place to meditate.

The Buddha asked him to wait, though, since he would be left alone. Presumably he wanted the company, or might need Meghiya for some practical reason, or perhaps he thought it would benefit Meghiya to stay with him.

But Meghiya was very insistent about going off to meditate. He kept asking and asking (parents are very familiar with this!) and the Buddha eventually said (and I imagine him with a wry smile on his face), “Well, Meghiya, what can I say when you talk of practising meditation? Do what you think it is time for.”

Meghiya’s obsessing with the mango grove as a perfect place to meditate sounds like a kind of spiritual materialism. It’s like when you or I might get really excited because we have a new meditation app on our smartphone, or a new meditation bench; surely now our meditation practice will really take off!

So Meghiya goes off and has a terrible meditation. He’s assaulted by craving and ill-will. This isn’t surprising. He’d been craving to go off to the mango grove to meditate, and he took his craving with him. Of course that’s wat he experienced in meditation! And he’d been anticipating having a great meditation, and when we have expectations like that and they aren’t fulfilled, we tend to get frustrated and angry.

So he goes back to the Buddha and expresses his puzzlement about what’s gone wrong.

In response, the Buddha outlines five things that lead to the heart’s release (enlightenment). These are:

Spiritual friends, good associates, and the companionship of good people.
Being virtuous, keeping to one’s vows, practising ethical behaviour, seeing danger even in small faults, training oneself in the precepts.
Being surrounded by talk that is serious and opens up the heart, that conduces to detachment, to dispassion, to calm, to understanding, to insight, to nibbāna.
Being firm and energetic in abandoning what is unskilful and acquiring what is skillful, and being stout and strong in effort, not laying aside the burden of pursuing what is skillful.
Being endowed with the penetrating insight that sees all things rise and fall, and leads to the end of suffering.

The Buddha makes it clear that this is a progressive list, and that spiritual friendship is the foundation of all the rest. So there’s a teaching here for Meghiya. Meghiya had become obsessed with going off and having great meditation experiences, but he hadn’t been a friend to the Buddha. He hadn’t taken the Buddha’s needs into account, and instead had followed the path of self-centered craving. Also, he’d been with the man who was arguably the greatest spiritual genius the world has ever seen. And what does he want to do? Go off and meditate in a pretty spot in the countryside! Talk about skewed priorities! Think of the opportunities that he had for learning in the presence of the Buddha. Think of the opportunities he had to transcend his craving-based desires by staying, and being helpful, and practicing lovingkindness, taking another person’s needs into account as well as his own.

It may not be obvious at first sight, but the Buddha’s five-point response is based on the well-known eight-fold path. Meghiya has been fixated on meditation, which corresponds to Right Mindfulness and Right Concentration, the 7th and 8th factors of the path.

The Buddha counters with “virtue” (Right Action and Right Livelihood), “talk that is serious and opens up the heart” (Right Speech), being energetic (Right Effort), and insight (Right View and Right Intention). It’s as if he’s saying — sure, meditation is important, but it’s not enough. You need the other six factors of the path as well.

And the key to successfully practicing all the factors of the path is, perhaps surprisingly, friendship, or kalyana mittata. Getting enlightened, as I’ve said before, is a team sport. We need other people to inspire us and to support us, and we also need them in order to transcend our own self-clinging — something Meghiya had forgotten, and which we’d do well to remember, especially with the rise of the various “mindfulness-based” approaches that treat the practice of meditation in isolation from the other factors of the path.

To get a little bit meta, I should point out that this realization that the Buddha was bringing to Meghiya’s attention the rest of the eightfold path besides the meditation that he was fixated upon would not have arisen if it wasn’t for the fact that I was discussing the text with friends. It’s very unlikely that I’d have stumbled upon this myself, and it was only a stray question from one of the other group members that let me in this direction. So yay for spiritual friendship and “serious talk that opens the heart.”

“The Yogi’s Joy,” by Sangharakshita

June 11, 2010

Steve Bell

reviews

How would you feel if your teacher burned your book collection? A new book by Sangharakshita highlights a challenging friendship between a Tibetan guru and his disciple.

A good dharma book is humbling. It is like a spiritual friend who isn’t afraid of cutting through our defenses in the service of positive change. Sangharakshita’s new book, exploring three songs of Milarepa, challenged me in this way. The material is compiled from edited transcripts of seminars Sangharakshita gave to members of the Triratna Buddhist Order (formerly the Western Buddhist Order) in the late 70’s, about Milarepa, his songs and the spiritual life. The songs chosen are about spiritual friendship and its challenges. We get to see Milarepa beginning a relationship with one of his close disciples, Rechungpa. We get to watch as they get in tune with each other.

Title: The Yogi’s Joy: Songs of Milarepa
Author: Sangharakshita
Publisher: Windhorse Publications
ISBN: 1-899-57966-4
Available from: Windhorse Publications (UK), and Amazon.com.

Milarepa was a Tibetan yogi who lived 1052–1135 C.E. in medieval Tibet. The basic outline of Milarepa’s life is that he was cheated out of land by some relatives. He used black magic to create a storm that killed the thieves, and then, fearing that he would have a bad rebirth, he turned to the spiritual life in order to save himself. He went to Marpa for teachings. Marpa made him build, tear down and rebuild a tower, as a way to cleanse his karma. (You can go see the last tower Milarepa built, it still exists, the tower is situated in Lhodrak district, north of the Bhutanese border.) When Milarepa was ready and his karma was cleansed, Marpa told him to go and meditate in caves.

Legend has it that in Milarepa’s last teaching he flashed his calloused butt to a student to suggest how hard you need to meditate.

Milarepa is famous for his rigorous practice and his asceticism. He is said to have turned green from eating nettles, which formed the main component of his diet. One day the wind was so fierce that Milarepa passed out, and when he awakened his robe was gone. He liked to flout convention, and there are many stories of him being naked, or showing his body. Legend has it that in his last teaching he flashed his calloused butt to a student to suggest how hard you need to meditate. There is a spiritual intensity here that’s not for dilettantes. This is more of a spirituality of confrontation than of comfort, and Milarepa’s spiritual intensity and commitment, while it can seem inspiring, can also seem extreme and frightening.

The songs in The Yogi’s Joy are taken from The Hundred Thousand Songs of Milarepa, which is the written records of Milarepa’s songs: the spiritual poems that he would sing as a way of teaching people the Dharma. Apparently it’s not too hard to improvise songs in the Tibetan language because of its structure. Ordinary folk would often sing as they worked, and Sangharakshita met many Tibetans in Kalimpong in the 1950’s who would improvise songs. The Yogi’s Joy is good at setting the historical stage, and at translating Milarepa’s teachings into a modern context.

We know enough Dharma; doing it is the hard thing.

Milarepa’s relationship with his discipline Rechungpa is at the heart of this book. Rechungpa went off to India to get some teaching, and comes back haughty and puffed up. He no longer wants to hang out with his guru Milarepa in caves, and instead wants to find some sponsors to give him a good meal and lodging. But Milarepa gets Rechungpa to go out for water, and while he’s away on this errand, Milarepa burns his books. This would have been a challenging moment in a spiritual friendship, I imagine. There’s something emotionally challenging in being receptive to another person, because of the level of trust and vulnerability involved. It’s not easy to be open to a true spiritual friend.

As well as being a story about the friendship between Milarepa and Rechungpa, The Yogi’s Joy is the meeting between Milarepa and Sangharakshita — two people of great spiritual depth. Sangharakshita was born in England in 1925 and spent almost 20 years in the east practicing Buddhism. In 1967, in England, he founded a Buddhist order — the Triratna Buddhist Order — which has spread around the world. Sangharakshita says, “If any westerner practices even a hundredth part of what they have read, they are probably doing pretty well.” You could say this about reading Sangharakshita’s book. He has many intense spiritual teachings, which it would be easy to just keep reading past as we move on to the next one. But to connect with spiritual teachings, to let them percolate into the deepest part of us, requires lingering reflecting, and — most importantly — putting the teachings into practice in one’s life.

Sangharakshita goes so far as to suggest that the many Dharma books we read, often quickly and superficially, hinder our spiritual progress. My spiritual friends read very slowly while I have gobbled Dharma books over the past seven years, and I even read this book quickly when it first came out. Rereading it has been a sobering lesson on how little sticks when you rush. In another way it heartens me because there’s so much depth, I can return and return to the book and still find things I’ve not understood or forgotten. We know enough Dharma; doing it is the hard thing.

The art of ditching old friends, and of finding new ones

May 17, 2010

What do you do when you find you’ve changed — but your friends haven’t? Bodhipaksa recounts how he found himself growing apart from one set of friends, and closer to a new set who were more supportive of his spiritual quest.

I was at university when I started practicing Buddhism. I was surrounded by fellow students who were like me. We thought the height of happiness was to party, to drink, to trade insults, and to find someone to have sex with. I was at vet school, and most of us thought that meat-eating was natural and right, and that animals existed in order to be devoured. When I took up meditation I found myself changing. Over time I started to find myself more at home with the people who hung out at my local Buddhist center — people who were vegetarian, interested in philosophy and meaningful conversations, and people who valued tranquility as an opportunity to deepen self-awareness.

I started to find many (although not all) of the people that I used to hang out with at college to be rather negative and shallow. Their conversations often didn’t interest me. Since I hadn’t gone very deep in my practice, I was rather judgmental, and socially inept to boot. I experienced a lot of ill will towards people because they weren’t spiritual enough, which is rather richly ironic. This caused me a lot of pain, and probably didn’t make others happy either.

Thinking that we’re ‘spiritual’ while others aren’t is an ego trip.

But I was relatively lucky in that I made new friends in the Buddhist community, and had a gradual switch over from one set of friends to another. I experienced tensions between the two communities I was involved in, but at least I wasn’t isolated. A lot of people find themselves in a similar situation as they begin to practice. They start to find their work colleagues gossipy and trivial. They can find that family members resent the fact that they’re changing. How do we deal with this?

I think you have some valuable spiritual opportunities when we’re in this kind of situation. One opportunity is to practice patience with your old friends. It’s good to remember that at one time you did fit in with them, and at that time presumably you had much the same conversational style and interests as they still have. Thinking that we’re “spiritual” while others aren’t is an ego trip.

Another opportunity we have is to learn to be more skilled in communication. This can have a big effect on people. I had a friend in Scotland of whom I can honestly say that I never heard him criticizing anyone at any time. In fact if he heard me being critical then he would almost always present another point of view about the person or thing I was criticizing, which shifted the perspective and really brought me up short. And he did this in a very friendly way that gave me no cause for reactivity. He never pointed out, for example, that I was being critical — he just quietly came in with a more considered point of view. I’d suddenly realize that I had been unkind and one-sided in my speech.

We frequently overlook the positive, especially when we develop a habit of judging others.

And there’s an art as well in steering people into deeper levels of conversation. You can bring the topic back into focus when people are wandering off into other areas. You can ask questions to go deeper (basically being a good, active listener). You can challenge in a friendly way. If you’re challenging how the group as a whole communicates, then it’s far better to talk in terms of how “we” communicate rather than how “you” communicate. You can share something deeper from your own experience (although you have to be careful about this since it’s not helpful to offer up your soul to be trampled on). You have the opportunity to be, in short, a leader — the proverbial one-eyed man in the kingdom of the blind.

We can also practice “rejoicing in merits,” or “giving positive feedback”, as it’s more commonly known. We frequently overlook the positive, especially when we develop a habit of judging others. When we’ve decided that other people are “unspiritual” we can find ourselves focusing on what we consider to be their faults, and filtering out anything positive that they do. Our perceptions of others can be very selective. People are “stubborn” when they stick with a point of view we don’t agree with; they’re “committed” when they stick with a point of view we find favor with. People are “fickle” if they change their minds and disagree with us; they’re flexible when they change their minds and support our opinions. We need to learn to see the positive in others, and also to support its development. Tell someone she’s just done something that’s friendly, and she’s more likely to act in a friendly way in the future.

Tell someone she’s just done something that’s friendly, and she’s more likely to act in a friendly way in the future.

If, as sometimes happens, we find ourselves stuck with “old” friends but haven’t found a new community to practice with, we have an opportunity to seek out people who are more like-minded. We may have to take the initiative and to be more out-going, rather than hoping people will magically find us. If we make the first move, the magic may well happen. I had a lovely experience some years ago when I was speaking at a conference in Missoula. At lunch time someone sat beside me (because I looked friendly, he said). It turned out that he, like me, had recently moved to Missoula, he had lived in Scotland (my homeland), had an interest in the relationship between Buddhism and business (my master’s degree topic), and had like me run a retreat center. It was rather eerie, and of course we’ve been friends ever since. But I had to make the decision to go to the conference, and be open to meeting new people.

But there may be some of the people that you currently hang out with that you don’t want to maintain contacts with. That would be a very sensible thing to do. The Buddha was forever warning people to hang out with friends who would actually support and encourage what is best in you rather than undermine it. If people have a very negative effect on you, despite your best efforts, those are relationships you may want to put behind you. At the same time there’s no point in isolating yourself. You need to find a balance.

“Natural Wakefulness: Discovering the Wisdom We Were Born With” by Gaylon Ferguson

May 13, 2009

Pam Dodd

reviews

A new book by Gaylon Ferguson argues that the biggest obstacle to natural wakefulness is the materialism that has us all in its grip, and that meditation and spiritual community are the antidotes. Pam Dodd is our guest reviewer.

Gaylon Ferguson, a Tibetan Buddhist meditation master, has studied and taught meditation for over 30 years. During that time, he has probably met all kinds of people from all walks of life who have actively pursued, or fallen onto, the spiritual path. Ferguson believes that the normal human condition is natural or basic wakefulness. Wakefulness is the fundamental goodness of who we really are, independent of our circumstances, that lies dormant in each of us, waiting to be actualized.

Unfortunately most of us have learned from infancy to be distracted by thoughts and feelings that keep us reacting to life automatically, like robots. We get stuck in the past. We fantasize and daydream. We think incessantly, allowing our monkey mind to jump wherever it pleases. Ferguson calls these habitual patterns reruns. We blindly move through our lives, in prisons of our own making, and we don’t even know it. Looking outside ourselves for our inner well-being, we live with a restlessness that never goes away.

Title: Natural Wakefulness: Discovering the Wisdom We Were Born With
Author: Gaylon Ferguson
Publisher: Shambhala
ISBN: 978-1-59030-657-4
Available from: Shambhala and Amazon.com.

The way to wake up from this “sleepwalking” state is not by trying to force or fix ourselves but by gently befriending ourselves in the practice of lovingkindness that is meditation.

Meditation is a commitment to being here now, no matter what. It’s accepting ourselves exactly where we are, working with what’s available in us, and bringing ourselves back to the present again and again whenever we our minds wander. Ferguson maintains that “sitting quietly in meditation is the best research lab to observe the mind’s behavior when it isn’t being interrupted” (p.98).

Meditation is nothing special. Yet if practiced consistently and regularly, it wakes us up to the basic goodness of our lives, not while we’re squirreled away in some far off, quiet sanctuary, but in the midst of living out the ups and downs of each ordinary, busy day.

Ferguson goes to great lengths to provide useful insights and instructions to the practitioner (for the reader of this book must be an active practitioner if the lessons are truly to be learned). It’s clear he knows the ins and outs of meditation.

Practicing awareness is a stepping stone to radical social change

After the initial chapters on wakefulness and natural training, the middle chapters cover guided exercises, reflections, stories, and student questions on the most important aspects of meditation practice. Central to the book’s approach is the idea of “bare noticing.” This is not “thinking about,” reflection, deliberation, or theorizing, but rather the application of one’s unadorned attention to what currently is. Bare noticing is the basis of mindfulness, the uncluttered appreciation of the fullness of being human.

The book’s meditation lessons start with guided training on mindfulness of the physical body and breathing and move on to mindfulness of mind and mindfulness of feelings.

Along the way we learn how important it is not to be too tight or too loose; how to touch the texture of our emotions; how to lean in to unacceptable thoughts and feelings without being hooked by them; and how respectfully to watch the inner critic or voice of judgment that continuously comments on and criticizes what we think, say, and do.

The last two chapters discuss two central contexts for awakening, the nightmare of materialism and the spirit of community.

Ferguson maintains that the biggest obstacle to natural wakefulness is the world of materialism that has us all in its grips. He traces the roots of our constant sense of inadequacy, anxiety, and feeling like something is missing to our neurotic pursuits and thinking. We “fake it,” putting on masks to compensate for what we think we lack. We constantly chase after physical comfort, security, and pleasure. We rely on belief systems and concepts to filter our perceptions. We become addicted to altered or higher states of consciousness through drugs, prayer, yoga, and even meditation.

One antidote to materialism is genuine community. Communities of sanity, generosity, and celebration help us learn how to overcome a sense of scarcity and fear. In community, we work productively with our attention, care, and concern as we learn how to be present with others’ strong feelings without running away or trying to fix things. We nurture the compassionate heart, strengthening our wishes for the well-being of others. We learn to be skillful, waking up into trust and living courageously with others. In this larger sense, “practicing awareness is a stepping stone to radical social change” (p. 170).

Bare noticing is the basis of mindfulness, the uncluttered appreciation of the fullness of being human.

The hopeful message of Natural Wakefulness is much needed in today’s stressful times. Unfortunately, the book’s structure gets in the way of a full appreciation of its wisdom and lessons.

First, the wording of the chapter titles is too abstract. The clearer descriptive subtitles would have made better titles. Also subheadings throughout the book are uneven; some make sense while others are too vague.

This lack of clarity carries over to the numbering of the guided contemplations and exercises, which doesn’t follow a consistent style from chapter to chapter. Also, the exercises would have stood out more if each had been put in boxes or otherwise highlighted so the practitioner could return to them easily. The same goes for the valuable question-and-answer exchanges; their inconsistent formatting is distracting, making it difficult to follow the insights meant to support the main instruction.

Other issues include the lack of a bibliography, a few muddled metaphors and analogies, and several abrupt or incomplete transitions that leave the reader hanging.

Last, teaching meditation necessarily involves using abstract language. While much of this language may be familiar to the seasoned meditation practitioner, it can be difficult for the neophyte. Add the burden of structural issues like this book has, and despite the great content, it will be a challenge for some to read.

Pamela Dodd has practiced Korean Zen Buddhism since the mid-1990s. She’s always returning to beginner’s mind as her love of learning takes her into new fields of knowledge.

Pam has a master’s degree in social work and a Ph.D. in organizational psychology. She’s the co-author of The 25 Best Time Management Tools & Techniques, an Amazon bestseller.

Wildmind’s top ten blog posts of 2008

December 31, 2008

Wildmind Meditation News

news

It’s been a busy year. We’ve redesigned the site, reorganized our news section, and added many hundreds of new posts on the theme of meditation and spiritual practice. So now it’s time to pause and look back with some fondness and appreciation at the most popular blog articles that were published on Wildmind in 2008. But before we do so, we’d like to thank you, our 1.5 million dear readers, for taking an interest in what we do and for posting interesting and insightful comments. All the best in 2009!

10. Back in February Wildmind welcomed the awesomeness that is Auntie Suvanna (aka Dharmacarini Suvarnaprabha of the San Francisco Buddhist Center). Auntie Suvanna dispenses wit and wisdom in equal measure as she helps mere mortals like ourselves with their problems, both spiritual and mundane. In her debut Ask Auntie Suvanna column she offered solace to a seeking soul who was comparing her breast-size unfavorably with the bodacious curves of female Buddhas and Bodhisattvas. For those of you who have been missing Auntie of late, do not despair. She’s merely taking a sabbatical and waiting for some good questions to come in.

9. In March, Bodhipaksa riffed on a saying by SÃƒÂ¸ren Kierkegaard, “Purity of heart is to will one thing.”

8. In June, guest blogger, Buddhist practitioner, PhD candidate, and general good guy Justin Whitaker discussed The art of friendship

7. In October, our resident teacher and blogger Sunada shared heartfelt advice on Being an introvert in an extroverted world

6. Author, activist, and performer Vimalasara graced our pages back in March, with a fascinating account of Waking up into the moment

5. In his regular monthly “quote of the month” column, new dad Bodhipaksa shares some of what he’s learned through observing his young daughter’s consciousness evolving by discussing a quote by Muhammad Ali, “Children make you want to start life over.”

4. And it’s Bodhipaksa’s “quote of the month” column again, this time discussing AnaÃƒÂ¯s Nin’s saying, “And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom” and sharing lessons he has learned the hard way.

3. Bodhipaksa once more, this time with some practical advice on how to use meditative techniques not to wake up but to get yourself to sleep: Meditation and insomnia

2. In March, Sunada reveals how we can see our “difficult” mental states as teachers rather than as problems in Anxiety, depression, anger… Paths to purification?

1. But our most popular post of the year was guest blogger Lieutenant Jeanette Shin outlining her vision of The Buddha as warrior. Lt. Shin was the US military’s first Buddhist chaplain, and she serves in the US Navy. Thank you Lt. Shin!

Elizabeth Appell: “And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom”

July 24, 2008

quote of the month

I sometimes think that my life has proceeded by way of a series of breakdowns and reconstructions. Such episodes haven’t exactly been frequent in my life, but they have represented important turning points. There have been three times I can recall where I’ve hit emotional bottom, learned something important about myself, and found a release that led to significant growth taking place.

In each case there had been a long period of holding on to some pattern that had been causing me pain (usually unacknowledged). I’d been a tightly-closed bud. This was followed by a catalyzing event (in each case it involved being on retreat) in which I became fully aware of the pain I’d been causing myself. The pain of remaining closed became too much. Then there was a grand finale of emotional release and a spiritual awakening into greater wholeness and well-being. The bud opened, albeit painfully. Elizabeth Appell (aka Lassie Benton)’s quotation* — “…the risk to remain tight in a bud was more painful than the risk it took to blossom” — seems to perfectly encapsulate that process.

…to my surprise, I found myself overcome by emotion. I’d try to say something and the words would get stuck in my throat, turning into inarticulate sobs.

I realized how important friendship was to me a few years after taking up Buddhist practice. I was on a retreat which had the theme of spiritual friendship (coincidentally the theme of last month’s blog). As part of the retreat we studied a series of talks on the theory and practice of friendship, or kalyana mitrata, and we also spent time with each other, as we do in my tradition, getting to know one other and developing friendships. (It’s not like that in all Buddhist traditions — sometimes retreatants are not allowed to talk to each other or even to make eye contact). All of that was great — the part of the retreat I was anxious about was where we were going to talk in small groups about the spiritual friendships in our lives.

Basically I thought that it just hadn’t happened for me — that spiritual friendship just wasn’t a significant part of my life. I mentioned the word anxiety in relation to this part of the retreat, but it wasn’t the terror of public speaking or the nervousness one experiences about revealing oneself to relative strangers that I was experiencing, it was more a kind of embarrassment at not having anything to say, while everyone else (I imagined) would.

The evening arrived when it was my turn to “share” and I started off by apologizing that I wasn’t going to be able to say much. But there were a few people who had helped me or attempted to befriend me, to various degrees of success, and I thought that I should at least say something about them. And to my surprise, I found myself overcome by emotion. I’d try to say something and the words would get stuck in my throat, turning into inarticulate sobs. I’d collect myself, let the emotion subside to the point where I could speak once again, and the same thing would happen again. And again.

Loneliness became my defense against loneliness.

I realized a number of things. I’d remained tight in a bud. I’d come to Buddhist practice because of painful experiences in which I’d lost friends and experienced loneliness and suffering. Those experiences revealed the world to be an unreliable place, and I was looking for a spiritual tradition that emphasized looking within for happiness. I thought that with Buddhism I’d found a way to close myself off from the world. A famous Buddhist saying was “Fare lonely as a rhinoceros horn.” And inspired by this kind of thinking I’d been resistant to opening up to friends. I was guarded and wary, and suspicious of looking outside of myself for happiness and wellbeing.

The isolation I was imposing upon myself created a deep sense of loneliness, but I managed to avoid acknowledging those feelings. After all I didn’t want to take the risk of developing and losing friends again. Loneliness became my defense against loneliness. So remaining tight in a bud was painful. But not painful enough to make me change.

It was in the very act of communicating with others that I came into a more intimate contact with myself.

It took two weeks spent on retreat, reflecting upon friendship — and more importantly experiencing friendship in the form of the small group in which we were sharing our stories — before I could really start to experience the pain of the closed bud. I always think it’s very significant that it was in the very act of communicating with others that I came into a more intimate contact with myself, that the moment in which I started to open up to others was the moment in which I opened up to myself and acknowledged my pain.

But the bud was now opening.

Difficult though it was to experience the pain that I’d managed up to that point to avoid, there was also a sense of the light finally making its way into the heart of the bud. I experienced gratitude towards those who had been kind to me in the past and who had tried to be a friend to me. And I could see how I’d limited myself, and how I could no longer keep doing that. I’d seen the risk of remaining tightly closed, and it wasn’t a risk I was prepared to take. I’d been stuck, but now (for a time at least) I was unstuck, free, an open and opening bud.

And in that moment, as I sat in a circle, I realized that I was being fully accepted. No one was judging me. No one was thinking less of me for having been a closed bud, or for having shown my vulnerability. Instead they were quietly and compassionately being there for me. We were a circle of opening buds, all of us having decided that the risk of remaining closed to each other was greater than the risk of opening up. We were open to each other, blossoming. And the reward of that was more than worth the pain of having opened up.

* This quote was originally attributed to Anais Nin, but it appear that these words are not found among her works and that the quote was actually composed by Elizabeth Appell (aka Lassie Benton). You can read the story here.

Anne Morrow Lindbergh: “If one is estranged from oneself, then one is estranged from others too. If one is out of touch with oneself, then one cannot touch others…”

June 23, 2008