Touchstones a monthly journal of Unitarian Universalism April 2021 Mindfulness Wisdom Story ways to wash the dishes. The first is to Which Gift Will You Offer? wash the dishes in order to have clean Sarah Conover & Valerie Wahl, adapted dishes and the second is to wash the One day, the Buddha and a large fol- dishes in order to wash the dishes.’ Jim lowing of monks and nuns were passing was delighted and said, ‘I choose the through a village. The Buddha chose a second way—to wash the dishes to large shade tree to sit beneath so the wash the dishes.’ From then on, Jim group could rest a while out of the heat. knew how to wash the dishes. I trans- ferred the ‘responsibility’ to him for an Introduction to the Theme entire week. In his book, The Miracle of Mindful- “If while washing dishes, we think ness, Thích Nhất Hạnh shares the fol- only of the cup of tea that awaits us, lowing story. “In the United States, I thus hurrying to get the dishes out of have a close friend named Jim Forest. the way as if they were a nuisance, then When I first met him eight years ago, he we are not ‘washing the dishes to wash was working with the Catholic Peace the dishes.’ What’s more, we are not Fellowship. Last winter, Jim came to alive during the time we are washing visit. I usually wash the dishes after the dishes. In fact, we are completely For a time, he sat in meditation going we’ve finished the evening meal, before incapable of realizing the miracle of life deep into himself as he sought to still sitting down and drinking tea with eve- while standing at the sink. If we can’t and clear his mind. Slowly, he became ryone. One night, Jim asked if he might wash the dishes, the chances are we more and more relaxed and his followers do the dishes. I said, ‘Go ahead, but if won’t be able to drink our tea either. saw the change on his face. When he you wash the dishes you must know the While drinking the cup of tea, we will opened his eyes, he looked around and way to wash them.’ Jim replied, ‘Come only be thinking of other things, barely carefully took in the details around him: on, you think I don’t know how to wash aware of the cup in our hands. Thus, we the fragrance of the blossoms on the tree, the dishes?’ I answered, ‘There are two (Continued on page 6) the breeze providing some relief from the heat of the sun, the faces of the many Mindfulness & Deepening Connections villagers who had heard about a visiting The practice of mindfulness in meditation and throughout each day slows us down teacher and had gathered to hear him, so that we can attend to all that is happening around us. Being more present to the isolated trees and the simple dwell- ourselves, we are more present to others, and this is a step toward deepening con- ings of the villagers in the distance, and, nections. In place of the judging mind, we find that observing is enough. Relieved finally, the mountains rising in the east of the burden of judging, we seek compassionate understanding. Rather than, “Oh, beyond the fields where the villagers no!” we often respond to life with, “Ah, yes!” Instead of living on the surface of grew vegetables. Out of this mindful- life, mindfulness equips us to plumb the depths with “full awareness and appro- ness, the Buddha began to teach. As he priate attention,” according to Thích Nhất Hạnh. He adds, “Our true home is the spoke, the people became quiet, wanting present moment.” Setting aside past and future, we deepen our experience of the to hear every word. present moment and all the connections it involves. One surly young man stood to the side, watching, as the crowd grew larger and larger. To him, it seemed that there Touchstones is committed to exploring liberal theology. This journal is supported by were too many people traveling from the subscriptions from Unitarian Universalist congregations. For daily meditations, pho- tos, and more visit/like Touchstones at https://www.facebook.com/Touchpossibility/ (Continued on page 2)

Deepening Connections Reflect Goodness Leaf in the Zephyr Delicious Strawberry

(Continued from page 1) Wisdom Story Seeing Truly Right Mindfulness city to his village, and each had some- Annie Dillard Sylvia Boorstein thing to sell or teach. Impatient with the …Unless I call my attention to what Mindfulness is the aware, balanced bulging crowd of monks and villagers, he passes before my eyes, I simply won’t acceptance of present experience. It isn’t shouted at the Buddha, “Go away! You see it. …I have to maintain in my head more complicated than that. …There are just want to take advantage of us! You a running description of the present…. three ways …to understand … teachers come here to say a few pretty When I see this way, I analyze and pry. mindfulness. words and then ask for food and money!” I hurl over logs and roll away stones; I The first way is to see how it leads to The Buddha was unruffled by these study the bank a square foot at a wisdom. As a person is increasingly able insults. He remained calm, exuding a time…. to stay alert and balanced from moment feeling of loving-kindness. He politely But there is another kind of seeing to moment, the fundamental truths of life requested that the man come forward. that involves a letting go. …The differ- experience will present themselves as Then he asked, “Young sir, if you pur- ence between the two ways of seeing is insights. As insight grows, …the habitual chased a lovely gift for someone, but that the difference between walking with tendency of the mind to continue to cling person did not accept the gift, to whom and without a camera. When I walk to what is essentially ungraspable dimin- does the gift then belong?” without a camera, my own shutter ishes, and suffering lessens. The odd question took the young man opens…. The second way to understand how by surprise. “I guess the gift would still …One evening last summer at Tink- practice works is that the very practice be mine because I was the one who er Creek; the sun was low in the sky…. itself deconditions the mind from its ha- bought it.” I was sitting on the sycamore log bitual pattern of running from discom- “Exactly so,” replied the Buddha. bridge with the sunset at my back, fort. One sits …hour after hour, practic- “Now, you have just cursed me and been watching the shiners the size of min- ing remaining calm and alert through the angry with me. But if I do not accept your nows who were feeding…, one fish, whole range of body and mind states curses, if I do not get insulted and angry then another, turned for a split second that present themselves—all the while in return, these curses will fall back upon and flash! the sun shot out from its sil- not doing anything to change experience you—the same as the gift returning to its ver side. …It was always just happen- but rather discovering that experience is owner.” ing somewhere else…so I blurred my bearable. …The practice …is an antidote The young man clasped his hands to- eyes and gazed towards the brim of my to the …flurried reaction of the mind…. gether and slowly bowed to the Buddha. hat and saw a new world. I saw the The third way is …mindfulness prac- It was an acknowledgement that a valua- pale white circles roll up … like the tice …as freedom…. Any moment of ble lesson had been learned. And so the world’s turning, …and I saw the linear clarity undisturbed by ...rejecting or de- Buddha concluded for all to hear, “As a flashes, gleaming silver, like stars being siring, is a moment of freedom. … mirror reflects an object, as a still lake born …down a rolling scroll of time. … reflects the sky: take care that what you I filled up like a new wineskin. I speak or act is for good. For goodness breathed an air like light; I saw a light will always cast back goodness and harm like water. I was the lip of a fountain, will always cast back harm.” Because of the creek filled forever; I was ether, the this, practice mindfulness in all that you do so that your reflection is the one that you intend. Source: Conover, Sarah and Wahle, Valerie. Anger in Kindness: A Treasury of Buddhist Wisdom for Children and Parents. Cheney, WA: Eastern Washington University Press, 2000. A monk, chased by a tiger ...leaps off the cliff, grasping a vine that has grown over the edge. Below him is a long drop to certain death, above him is the snarl- ing tiger. …A mouse begins gnawing at leaf in the zephyr; I was flesh-flake, the vine above him. His position is one of feather, bone. When I see this way, I see utter precariousness. Growing out of the truly. cliff in front of him is a wild strawberry, which he picks, eats, and says, “This Source: Dillard, Annie. Pilgrim at Tinker Creek. New York, Bantam Books, 1975. strawberry is delicious.” Source: Boorstein, Sylvia. It’s Easier Than You Think: The Buddhist Way to Happiness. NY, HarperCollins, 1997. 2 go into yourself, to know the real ‘you.’ Readings from the Common Bowl Knowing the real ‘you’ is the best way to Day 1: “Treat every- live in the present moment. That is en- Day 12: “Like a child standing in a beauti- one you meet as if lightenment, what we call reality.” ful park with his eyes shut tight, there’s no they were you.” Gladys Adevey need to imagine trees, flowers, deer, birds, Doug Dillon and sky; we merely need to open our eyes Day 21: “Mindfulness is intimacy with all Day 2: “Patience has and realize what is already here, who we things.” Jeffrey A. White all the time it needs.” Allan Lokos already are—as soon as we stop pretend- Day 22: “It starts with a single breath and Day 3: “Most of us take for granted that ing, we’re small or unholy.” Bo Lozoff the present moment, but where it takes time flies, meaning that it passes too Day 13: “Eventually it will become quiet you is into the vast radiance of your true quickly. But in the mindful state, time enough so that you can simply watch the nature, into a magical, spacious life.” doesn’t really pass at all. There is only a Narissa Doumani heart begin to react, and let go before the single instant of time that keeps renewing mind starts. At some point in the journey, Day 23: “The mind which is reluctant to itself over and over with infinite variety.” it all becomes heart, not mind.” change or alter is ‘ME and I.’ The mind Deepak Chopra Michael Singer which is ready to get empty and altered is

Day 4: “Few of us ever live in the present. Day 14: “Mindfulness meditation doesn’t ‘BUDDHA.’” Aditya Ajmera We are forever anticipating what is to change life. Life remains as fragile and Day 24: “Meditation is to be aware of come or remembering what has gone.” unpredictable as ever. Meditation changes what is going on: in your body, in your Louis L’Amour the heart’s capacity to accept life as it is. It feelings, in your mind, and in the world.” Day 5: “In this moment, there is plenty of teaches the heart to be more accommodat- Thích Nhất Hạnh time. In this moment, you are precisely as ing, not by beating it into submission, but Day 25: “With 70,000 thoughts a day and you should be. In this moment, there is by making it clear that accommodation is 95% of our activity controlled by the sub- infinite possibility.” Victoria Moran a gratifying choice.” Sylvia Boorstein conscious mind, no wonder that it feels Day 6: “Life is a dance. Mindfulness as though we are asleep most of the is witnessing that dance.” Amit Ray time. To awake, we need to

train ...Mindfulness.” Natasa Pantovic Day 7: “Mindfulness is simply being Nuit aware of what is happening right now without wishing it were differ- Day 26: “Mindfulness is not a mechani- ent; enjoying the pleasant without cal process. It is developing a very gen- holding on when it changes (which tle, kind, and creative awareness to the it will); being with the unpleasant present moment.” Amit Ray without fearing it will always be this way (which it won’t).” James Baraz Day 27: “Meditation is the art of silenc-

Day 8: “Don’t let a day go by with- ing the mind so that you may hear the inklings of the Soul.” Manprit Kaur out asking who you are… each time Day 15: “Compassion is not complete if it you let a new ingredient to enter your Day 28: “The fact is inner peace isn’t awareness.” Deepak Chopra does not include oneself.” Allan Lokos something that comes when you finally

Day 9: “Meditation and mindfulness are Day 16: “...it is often more difficult to re- paint the whole house a nice shade of tools for working with the mind, but member to be mindful than to be mindful cream and start drinking herbal tea. Inner where they have led me is to a blossoming itself.” Donald Rothberg peace is something that is shaped by the wisdom that ‘this too shall pass’ and is of the heart.” Narissa Doumani Day 17: “Walk as if you are kissing the fired in the kiln of self-knowledge....” Earth with your feet.” Thích Nhất Hạnh Day 10: “It stands to reason that anyone Tanmia Ahsan who learns to live well will die well. The Day 18: “No ideals. No illusions. Just reali- Day 29: “Even just taking 20 seconds to skills are the same: being present in the ty—but more perfect than you’ve ever truly appreciate your surroundings makes moment, and humble, and brave, and imagined. That’s what being mindful and a world of difference.” Russell Eric Dobda keeping a sense of humor.” Victoria Moran living in the present means.” Lidiya K. Day 30: “The whole present moment was Day 11: “Start living right here, in each Day 19: “Mindfulness is a way of be- a celebration; it always had been; all I present moment. When we stop dwelling friending ourselves and our experience.” needed was fresh eyes to see it.” on the past or worrying about the future, Jon Kabat-Zinn Narissa Doumani we’re open to rich sources of information Day 20: “You are your reality. You are the we’ve been missing out on—information Day 31: “This isn’t just ‘another day, an- main individual, who can raise your that can keep us out of the downward spi- other dollar.’ It’s more like ‘another day, mindfulness beyond the natural state of ral and poised for a richer life.” another miracle.’” Victoria Moran being. You are the main person, who can Mark Williams 3 work best for you. he arrived on the first day, he was greet- Personally, I like to ed and given some tea. Then the man see where I’m going. was handed a large piece of jade, and with that, the tutor disappeared for an Shut Up hour. When the tutor returned, she For the most part, claimed the jade, thanked the patron for his time, and told him his next appoint- Mindfulness for a More we are running a steady commentary on life. We’re judging, we’re refining, we’re ment was scheduled for the same time Peaceful Mind planning, we’re regretting. We tend to the following week. The man wasn’t sure Rev. James Ishmael Ford run tape loops around anger or resent- what to make of this experience, but he’d Perhaps you’re stressed. No doubt this ment, around desire and wanting, learned patience in his years in business, is the age of stress. Fortunately, there are around how we think things are or are and deferred for the time being to the many things you can do about it. Among supposed to be. What if we ...just shut reputation of his tutor. them, a number of styles of meditation up? Sure enough, the same thing hap- will help to slow things down, give you a …The invitation here is not to put a pened again the next week. This time the bit of space, a moment of calm in the complete stop to our thoughts, whether patron was less willing to defer, but he storm. There sure seem to be a lot of they’re those old tape loops we run over restrained himself, and came back for a storms that need calming. So, it’s natural and over, or more creative and possibly third time. And then a fourth time. Each that many are turning to meditation as a even useful thoughts. Truth is, stopping visit repeated itself exactly: some tea, significant help toward mental and phys- all thought is a biological impossibility. some small talk, the piece of jade was put ical well-being. But we can slow it all down. We can stop into his hand, and the tutor left for an …Whatever the reason we take up our thoughts and feelings from grabbing hour. meditation, what I’ve found is that when us by the throat. Finally, after many weeks, he was we stop and look, step away from our Shutting up is the invitation. once again handed the jade and the tutor assumptions just for a moment, and take Just be quiet. departed. At the end of that hour, he up the spiritual discipline of practice, couldn’t contain himself any longer. Eve- things do happen. …An old and dear rything that had been boiling within him friend summarized this, observing how Pay Attention But pay attention to what? Our minds burst forth when the tutor returned. “I the cultivation of a “peaceful mind can have no idea what you think you’re do- blossom into a profound mind.” can wander, and wildly. We plan and we regret; we wish for something else. We ing! But I’m no fool. You’ve just been …Here’s what I have to offer: … Sit wasting my time and my money. And down. Shut up. Pay attention. These are rarely are simply present. So, how to deal with it? now, to add insult to injury, this time you the points that allow the synergies to put a piece of fake jade into my hand.” happen. As the modern Chinese master Here’s a start. Take five breath cycles, putting a number on each inhalation and And he was right—it was fake. Sheng Yen said, “As the mind becomes Just pay attention. clearer, it becomes more empty and calm, exhalation, counting one as you inhale, and as it becomes more empty and calm, two as you exhale and so on to ten. it grows clearer.” … The invitation here is to notice. When you don’t notice—and real- ize you don’t notice—return to Sit Down one. Don’t blame yourself. Just …True meditation. … starts by taking return to one. Don’t blame some- our place, by sitting down. Just sit. If you thing else. Return to one. Just no- can hold your body upright it is better. tice. Just pay attention. You can sit on the floor, on a pillow, or Or you allow your attention to on a chair. Whichever you chose, it helps ride on the natural breathing with- to have your bottom a bit higher than out counting. your knees. This establishes a triangular Or you can just pay attention. base that supports your torso. Pushing Many years ago, there was an Ameri- the small of the back slightly forward and Perhaps you’re stressed. Perhaps you can who made his fortune doing business holding the shoulders slightly back helps have some burning question about life in East Asia. Financially comfortable, he create that upright position. Sitting this and death. Perhaps you intuit there is decided to retire and to enjoy the fruits of way, you can immediately feel your something more to all this than you’ve his labors. Along the way he’d become lungs opening up and each breath invig- been told. Sit down. Shut up. Pay atten- fascinated with jade, and decided to learn orating your body. tion. You never know when it will reveal all there was to know about it. Place your hands in your lap. In Zen, what is true and what is fake. He hired the foremost authority on the we like to sit with our eyes open. Many subject, who instructed him to come to Source: http://www.lionsroar.com/how-to- traditions prefer to close the eyes. Experi- her home once a week for a tutorial. As meditate-mindfulness-for-a-more-peaceful-mind- 4 ment a little. Find what seems to by-james-ishmael-ford/ Family Matters McMindfulness Sitting Still Like a Frog The 112-page (2013 edition only) The Shadow Side The book, Sitting Still Like a Frog: comes with a sixty-minute CD of guided of Mindfulness meditations read Mindfulness Exercises for Kids (and Their David R. Loy by Myla Kabat- Parents) by Eline Snel, is a wonderful Suddenly the mindfulness move- Zinn, co-author resource to teach mindfulness practices ment has become mainstream, making of Everyday Bless- to children as young as four years old. its way into schools, corporations, pris- ings: The Inner She chose a frog because a frog can sit ons, and government agencies includ- Work of Mindful very still, but when it gets agitated it can ing the military. The media now regu- Parenting. The jump very far. In addition, if you look at larly cite scientific studies that report book is pub- a frog it is easy to see it breathing. And on the numerous health benefits of lished by Shambhala. Snel published an paying attention to our breathing is a mindfulness meditation…. activity book in 2019 with 75 mindful- core mindfulness practice. Finally, frogs These are beneficial and promising pay attention to their surroundings, ness games under the same title. developments—yet they have a shad- without constantly reacting. Family Activity: Mindfulness ow, perhaps most evident in some of Snel describes what mindfulness is Activities for Children the ways that corporate cultures have and how mindfulness-based practices embraced the practice. Some Buddhists Annaka Harris, author of the chil- can help children calm down, focus, fall have celebrated the success of the dren’s book, I Wonder and a volunteer asleep more easily, manage anger, and mindfulness movement as the “Trojan teacher for Inner Kids, offers three mind- become more patient and aware. horse” that is helping Buddhism to fulness exercises for children ages six to As an example, the exercise, “the infiltrate and transform modern socie- ten. 1. Friendly Wishes, 2. Mindful Hear- weather forecast,” helps children learn ty, but, if that metaphor is apt, it is not ing & 3. Mindful Breathing how to give words to their inner yet clear which is the horse and which Her guided meditations are recorded “weather.” Like the weather outside, is Troy. on her web site at https:// they learn that their inner weather will …Proponents of mindfulness train- annakaharris.com/mindful-breathing/ change on its own. The point is for them ing often ignore or de-emphasize its to become aware of and accept their feel- Family Activity: Buddhist roots…. While a stripped- ings as they give names to the “weather” Focus on Mindfulness down, secularized approach — some- inside. By being aware of this weather, Susan Kaiser Greenland, author of times disparaged as “McMindfulness” they learn more about accepting their the book, The Mindful Child, offers sever- — often makes it more palatable to the feelings, even if they are unpleasant. al audio resources about mindfulness for business world, decontextualizing One review noted that these exercises children https:// mindfulness from its original, liberative remind children and parents alike “just www.susankaisergreenland.com/ and transformative purpose, including how easily thoughts can move us off our mindful-games-listen its foundation in social ethics, can lose lily pads.” Greenland presents her approach to sight of why it is so important. Rather teaching mindfulness in this TED Talk, than mindfulness as a means to awaken Teaching the ABCs of Attention, Balance individuals and organizations from the and Compassion at https:// “three poisons” that the Buddha identi- www.youtube.com/watch? fied—the unwholesome roots of greed, v=LpMvTTIr2p4&t=316s (17:03) ill will, and delusion—it is sometimes refashioned into a technique that can In addition to the book above, The indirectly reinforce those roots. Mindful Child, parents may also want to ...Media portrays mindfulness in review the journal article, Teaching terms of stress reduction and attention- Mindfulness to Children, in a 2008 edition enhancement, yet mindfulness …is a of Gestalt Review, by Karen Hooker and distinct quality of attention that depends Iris Fodor. While the first half of the arti- upon... the nature of one’s thoughts, cle is directed to practitioners and teach- speech, and actions; one’s way of mak- ers, the second half offers a number of ing a living; and one’s efforts to avoid mindfulness exercises for children. Go to unwholesome and unskillful behaviors, http://www.dririsfodor.com/wp- while developing those that are condu- content/uploads/2016/11/FodorHooker- cive to wise action, social harmony, and Mindfulness-to-Children.pdf compassion. Source: http:// www.spiritualityandpractice.com/book- reviews/excerpts/view/27818 5 Empty your bowl of yesterday’s rice You’re Right!

(Continued from page 1) Introduction tion is to listen deeply to another, to be Choose Mindfulness are sucked away into the future—and we mindful. If we are really present, then we Jack Kornfield are incapable of actually living one mi- are deeply connected in the moment Great spiritual traditions in every age nute of life.” without a thought of past or future, with- offer many vehicles for awakening. …Each In mindfulness, the depth of time is out a thought to distract us or call us practice brings us into the present with a revealed and experienced if and when we away. clearer, more receptive, more honest state approach life with what the Buddhists Sometimes we are forced to pay atten- of consciousness, but we must choose. call beginner’s mind. The purpose of be- tion. This can happen when all the dis- …Two disciples of a master got into an ginner’s mind is to bring about a piercing tractions are stripped away. This is what argument about the right way to practice. clarity as we set aside assumptions, opin- happened to David Abram, an anthropol- As they could not resolve their conflict, ions, and prejudices, even as we set aside ogist, in 1985. Living on Long Island, he, they went to their master, who was sitting so-called facts. A story from the Buddhist along with other inhabitants, rode out a among a group of other students. …The tradition illustrates this. strong hurricane that left roads littered first talked about the path of effort. He said, One day an important man, a man with fallen trees, downed power lines, “Master, is it not true that we must make a used to command and obedience came to and interrupted telephone service. People full effort to abandon our old habits and visit the master. “I have come today to could not drive their cars and were forced unconscious ways? We must make great have you teach me about Zen. Open my to walk to a store or other destination. Of effort to speak honestly, be mindful and mind to enlightenment.” The tone of the the experience he wrote, “The rhythms of present. Spiritual life does not happen by important man’s voice was one used to the crickets and birdsong became clearly accident,” he said, “but only by giving our getting his own way. audible. Flocks were migrating south for wholehearted effort to it.” The master re- The Zen master smiled and said that the winter, and many of us found our- plied, “You’re right.” they should discuss the matter over a cup selves simply listening, with new and The second student was upset and said, of tea. When the tea was served the mas- childlike curiosity, to the ripples of song “But master, isn’t the true spiritual path ter poured his visitor a cup. He poured in the still-standing trees and the fields. one of letting go, of surrender, of allowing and he poured, and the tea rose to the rim “And at night the sky was studded the Tao, the divine to show itself?” He con- and began to spill over the table and final- with stars! Many children, their eyes no tinued, “It is not through our effort that we ly onto the robes of the wealthy man. Fi- longer blocked by the glare of houselights progress, our effort is only based on our nally the visitor shouted, “Enough. You and streetlamps, saw the Milky Way for grasping and ego. The essence of the true are spilling the tea all over. Can’t you see the first time, and were astonished. For spiritual path is to live from the phrase, the cup is full?” those few days and nights our town be- ‘Not my will but thine.’ Is this not the The master stopped pouring and came a community aware of its place in way?” Again, the master replied, “You’re smiled at his guest. “You are like this tea the cosmos. Even our noses seemed to right.” cup, so full that nothing more can be add- come awake, the fresh smells from the A third student listening said, “But mas- ed. Come back to me when the cup is ocean [were] somehow more vibrant and ter, they can’t both be right.” The master empty. Come back to me with an empty salty. smiled and said, “And you’re right too.” mind, a beginner’s mind.” “The breakdown of ...technologies had Come back when the cup is empty. forced a return to our senses…. We sud- Come back when you have learned how denly found ourselves inhabiting a sensu- to see. Come back with a beginner’s mind. ous world that had been waiting ...at the The personal physician to His Holiness very fringes of our awareness—an inti- the Dalai Lama once said, “Empty your mate terrain infused by birdsong, salt bowl of yesterday’s spray, and the light of distant stars.” rice.” When you do this, The hurricane had made people mind- you let go of your per- ful as they slowed down. Antoine de St. ceptions and assump- Exupéry asks, “What are you worth when tions and allow yourself motionless?” Could it be in those moments, to look at life with new that your worth is immeasurable? In truth, eyes and a beginner’s the purpose of life is not to go faster, but mind. deeper. This is what the Buddhist monk ...There are many ways up the mountain For M. Scott Peck, the work of atten- Thích Nhất Hạnh means by the “miracle of and each of us must choose a practice that feels true to our heart. tion is a way of defining love. He wrote mindfulness.” It is by going slower, by be- that love “is work or courage directed ing mindful, by expanding the present mo- Source: Kornfield, Jack. A Path with Heart: A Guide toward the nurture of our own or an- ment that we are able to go deeper. Through the Perils and Promises of Spiritual Life. New other’s spiritual growth.” To pay atten- York: Bantam Books, 1993. 6 Mindful Seeing Our True Home Mindful Healing

The Sky Gazing Meditation The Seven Miracles Being Broken, Donald Altman of Mindfulness Wanting Wholeness The Sky Gazing Meditation is a way of Thích Nhất Hạnh Vidyamala Buch connecting …with nature. ...This medi- If we bring mindfulness into every In modern medicine, the emphasis on tation will help you get centered and aspect of our life, we cannot help but finding a cure for whatever is affecting refreshed, quieting your busy mind. experience life’s miracles. your health is wonderful if your condi- Follow these five steps for ...5 minutes.  The First Miracle is to be present tion can be cured, but it’s less well and able to touch deeply the mira- equipped to deal with incurable condi- cles of life, like the blue sky, a flow- tions that bring chronic pain and illness er, the smile of a child. [and disability.]  The Second Miracle is to make the … [Those who] passively wait… for a other — the sky, a flower, a child — cure meant that their lives were, in fact, present also. Then we have the op- more diminished than they would have portunity to see each other deeply. been had they learned to make the best  The Third Miracle is to nourish the of the situation by adapting to an active object of your attention with full life in a wheelchair [or other adaptive awareness and appropriate atten- aids]. tion. Those of us with chronic conditions … 1. First, go outside and find a location  The Fourth Miracle is to relieve the need strategies to help us live well in the that ideally includes a view of a large suffering of others. here and now, and many people in medi- tree and the sky above or beyond—so  The Fifth Miracle is looking deeply cine and psychology who work in pain that you can easily transition your gaze into the nature of self and others. management recognize the importance from the sky to the tree while standing  The Sixth Miracle is understanding. of acceptance in learning to live with in place. If you can, stand within arm’s If we are mindful of the present mo- pain. Mindfulness can play a vital role in length of this tree [or] …close enough to ment, we can see deeply and things this process. While it might not cure see the details of its bark and leaves. … become clear. With understanding, your condition, it can be part of a pro- 2. To begin, slowly raise your head the desire to relieve suffering and found process of healing. and cast your gaze out as far as you can give love will awaken within us. Mindfulness and healing are both into the sky. Visualize releasing or  The Seventh Miracle is transfor- concerned with becoming more integrat- letting go of whatever troubles and wor- mation. By practicing Right Mindful- ed and whole. Even if you can’t be whole ries you have into the expansiveness ness, we touch the healing and re- physically because of damage, surgery, above you. …Release all of that into the freshing aspects of life and begin to or disease, you can still experience a sky…. … transform the suffering in ourselves healthy and whole relationship between 3. Place your hands on the tree as you and in the world. your body and your mind, between shift your gaze from the sky down to yourself and the world. These connec- where you connect with the tree. Imag- tions can even be sacred: the words heal- ine that your feet are rooted solidly into ing, health, holy, and wholeness all come the earth like the tree. …Feel your con- from the same etymological root. Whole- nection with the great cathedral of trees ness in this sense is the real key to happi- that protect our ecosystem…. … ness and inner peace. 4. Now, starting at the bottom of the Integration is another word connected tree, slowly turn your gaze upward. Pay with wholeness and comes from the Lat- attention to the smallest details…. Con- in integratio, which means “renewal” or tinue to broaden your focus until your Our true home is the present moment. “restoration to wholeness.” In my experi- gaze reaches the highest branches at the …Real life can only be found and ence, moments of mindful wholeness top of the tree. touched in the here and now. …The past feel like a homecoming, in which some- 5. Rest the weary mind as you sense is over and the future has not yet arrived. thing that I intuitively recognize as your unity with nature and the wisdom Since the present moment is the only real healthy and true is restored. … it holds. Appreciate the lessons of the moment for us, we can always return Mindfulness practice is a journey to natural world and of the seasons…. Al- here to get in touch with the wonders of wholeness. low yourself to open to these teachings life. Source: in the …days ahead. Source: http:// Source: https:// https://www.spiritualityandpractice.com/book- www.spiritualityandpractice.com/practices/ www.spiritualityandpractice.com/book-reviews/ reviews/excerpts/view/19670 practices/view/27625/the-sky-gazing-meditation excerpts/view/18234 7 Small Group Discussion Guide Scheduled Worrying

Theme for Discussion rather than something that happens to ‘me’ Office Hours for Mindfulness alone. Mindfulness: Taking a balanced ap- Arnie Kozak Mindfulness proach to negative emotions so that feelings University professors post office hours. Preparation prior to Gathering: (Read this are neither suppressed nor exaggerated. We …Faculty do not make themselves availa- issue of the journal and Living the Questions cannot ignore our pain and feel compassion ble all of the time; often the door is closed in the next column.) for it at the same time. Mindfulness requires so that other work may get done. Business: Deal with any housekeeping that we not ‘over-identify’ with thoughts When it comes to your mind …do you items (e.g., scheduling the next gathering). and feelings, so that we are caught up and give thoughts 24/7 access? Do you worry swept away by negativity.” Brené Brown all throughout the day and even in the Opening Words: “Feelings, whether of com- middle of the night? Are you constantly passion or irritation, should be welcomed, Living the Questions: Explore as many of on call to your mind? recognized, and treated on an absolutely theses questions as time allows. Fully ex- A benefit of mindfulness practice is de- equal basis; because both are ourselves. The plore one question before moving on. veloping cognitive boundaries akin to tangerine I am eating is me. The mustard 1. What does mindfulness mean to you? office hours. … greens I am planting are me. I plant with all 2. How do you cultivate it in your life? One tool that I teach people is scheduled my heart and mind. I clean this teapot with 3. In contemporary society, what are the the kind of attention I would have were I challenges to pursuing mindfulness? worrying. Like office hours, a dedicated giving the baby Buddha or Jesus a bath. 4. As you focus on mindfulness, what do time is given to worry and kvetching. Nothing should be treated more carefully you experience in terms of the nature of During this time, you mindfully allow than anything else. In mindfulness, compas- time and your senses? yourself to project into the future, mull sion, irritation, mustard green plant, and 5. Do you struggle to live with more over the past, write things down, problem teapot are all sacred.” Thích Nhất Hạnh mindfulness? Why or Why not? -solve, and dwell on fears and worry

6. How can you help your mind to turn about outcomes. And then, when Chalice Lighting (James Vila Blake) (adapted) off the background noise that pulls you thoughts present themselves with urgency (In unison) Love is the spirit of this church, and into the past or the future and focus on outside of this dedicated time, you can service is its law. This is our covenant: to dwell the present? together in peace, to seek the truth in love, to remind them with gentle firmness that 7. Why would you recommend mindful- serve human need, and to help one another. office hours are at 3 pm and they’ll be ness to someone else? Why? dealt with then. Mindfulness practice de- Check-In: How is it with your spirit? What The facilitator or group members are invited velops the skills required to set up “inner to propose additional questions that they do you need to leave behind in order to be office hours.” Source: fully present here and now? (2-3 sentences) would like to explore. https://www.spiritualityandpractice.com/book-

reviews/excerpts/view/18965 Claim Time for Deeper Listening: This Deeper Listening: If time was claimed by comes at the end of the gathering where you individuals, the group listens without inter- can be listened to uninterrupted for more ruption to each person who claimed time. Attribution for Images time if needed. You are encouraged to claim Page 1: Buddha, image by Gerd Altmann from Pixa- Checking-Out: One sentence about where bay time ranging between 3-5 minutes, and to you are now as a result of the time spent Page 2: buddha, photo by Rob Ireton, March 31, 2010, honor the limit of the time that you claim. (CC BY 2.0), https://www.flickr.com/photos/ together exploring the theme. aoisakana/4480873364 / Tree & falling leaves, by

Read the Wisdom Story: Take turns reading Prawny from Pixabay / 139/365: Wild Strawberries, Extinguishing Chalice aloud parts of the wisdom story on page 1. Mark Bonica, May 19, 2010, (CC BY 2.0), https:// (Elizabeth Selle Jones) (In unison) www.flickr.com/photos/23119666@N03/4621739932 Page 3: Round Melon Shape Bowl, by Wicker Para- Readings from the Common Bowl: Group We extinguish this flame but not the light of dise, August 25, 2013, (CC BY 2.0), https:// members read selections from Readings from truth, the warmth of community, or the fire of www.flickr.com/photos/wicker-furniture/9592646138 the Common Bowl (page 3). Leave a few mo- commitment. These we carry in our hearts until Page 3: Meditating, photo mage by Bhikku Amitha ments of silence after each to invite reflec- we are together again. from Pixabay Page 4: Jade – Nephrite by Stephanie Clifford, March tion on the meaning of the words. Closing Words 25, 2008, (CC BY 2.0), https://www.flickr.com/ photos/30486689@N08/2932215767 Sitting In Silence: Sit in silence together, Rev. Philip R. Giles Page 5: Children really enjoy meditating, photo by allowing the Readings from the Common Bowl (In unison) Sahaja Meditation, February 5, 2010, (CC BY 2.0), to resonate. Cultivate a sense of calm and May the quality of our https://www.flickr.com/photos/ lives be our benedic- sahajameditation/4332936297 attention to the readings and the discussion Page 6: Bowl, photo by gate74 from Pixabay / van- that follows (Living the Questions). tion and a blessing to gogh-painting-starry-night, by OnlyPride, October 5, all we touch. 2011, (CC BY-SA 2.0), https://www.flickr.com/ Reading: “Common humanity recognizes photos/61476450@N02/10467575675 that suffering and feelings of personal inad- Page 7: Tree, photo by Tim Hill from Pixabay / Bud- dha, photo by tee2tee from Pixabay equacy are part of the shared human experi- 8 ence—something we all go through