Lesson 1
Self-Awareness Our Foundation
Welcome to this course!
The notes section here is minimal so if anyone would like the full notes to accompany these sessions please contact Tenzin.
There are 14 sessions but 7 topics. Each topic consists of a talk, notes, and meditation.
1. Awareness:
• Why is awareness important? Our mind is the most important place from which our happiness and suffering arise as it is said: ‘reality is a function of what we pay attention to’. What we bring to the world is far more relevant to our experience, whether positive or negative, than what we take/consume from the world.
• How to cultivate this awareness? Just as with external aspects of our lives, our career, our home, our fitness etc. we work on these things to improve them, in the same way we need to work with our minds.
• There are many daily habits we can develop which will bring this self-awareness or meta-cognition and all of these do bring this about but meditation is key to establishing this mindset.
• First simple breathing meditation: we are focusing on the breath and using counting after each breath up until 10 and then returning to 1 in the first section, without counting in the middle section and the small sensation as the breath goes into and out of the nose in the last. Breathing through the nose is not a breathing exercise but an observation one. Let the breath be as it is, long or short we are just being there in the moment with the breath. When the mind wanders simply notice it has wandered DO NOT RESIST THE THOUGTS, simply let them go and gently come back to the breath.
Today’s Challenge:
1. Do the meditation following the audio and at try to do at least once again today. Try to begin each day from now on with a calm abiding meditation, ideally mornings, not necessarily first thing but before screens and conversations.
2. Do the daily habits, 5 or 6 mindful moments, a mindful action, and some moments of introspection.
3. Contemplate during the day the expression; ‘reality is a function of what we pay attention to’
4. Try to let the calm sense of awareness that comes during meditation pervade your day
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Lesson 2
Meditation To Create Awareness
First technique mindfulness of breathing:
In this practice, one is simply becoming aware of the breath in a gentle way. Do not breathe differently simply breathe normally and become aware of the breath.
Watch the breath as it enters all the way down to the chest and then leaves again, let the breath be what it is deep or shallow, long or short.
We divide the practise into three parts: a. Begin by using counting to help keep one’s attention., breath in and out then count one, then in and out and two and so forth up until ten and then start at one again. B. continue without counting just observing the breath. C. Observe the breath just at the tip of the nostrils as the breath enters and leaves the nose.
One’s attention will inevitably wander this is normal. When it does, very gently become aware that one has lost the object of attention and bring it back to the breath. Do not return to count one but continue where you were.
Don’t become involved in thoughts nor become upset with them. Be aware that they have arisen and allow them to simply move on. Let them pass by like a cloud through the sky.
Don’t expect thoughts to stop completely this is not the idea, it is to learn to not follow and not become involved in thoughts. Learn to see you are not your thoughts.
RELAX let yourself gently be attentive to the object without any tension or force. Be GENTLE with yourself and your practice.
There is a balance to achieve since though being relaxed is essential being alert is also vital. We are trying to combine two mental factors normally not seen together; clarity and stability.
As Roshi states ‘ the mind must be unhurried, yet at the same time firmly planted or massively composed…But it must also be alert, stretched, like a taut bowstring….this is a heightened state of concentrated awareness wherein one is neither tense nor hurried and certainly never slack. It is the mind of somebody facing death
Daily practice:
Meditation like most things is only really beneficial with regular practice. Ideally, this breathing meditation should be done every morning soon after waking. Ideally, before screens or conversations begin but some drink or stretching beforehand is fine. Aim to slowly move up to 20-30 minutes a day.
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Lesson 3
Connecting Awareness With The Body
Deepening our awareness: Our minds are not so different from the body from the point of view that the more we work with them the stronger they become. What is important to note here is that this dynamic is not about sitting and pushing the mind to be more focused or healthier but about cultivating the right habits that will naturally create this.
• Body-mind Connection: “Mr. Duffy lived a short distance from his body.” ― James Joyce, Dubliners. Our mind and body are intimately related and affect each other in ways we rarely consider. Our minds can influence our body in manifold ways from simply relaxing, to enabling healing from any illness.
• Body awareness: our awareness then should not just be of mental states but an awareness of our body. This is essential particularly when the body is out of balance and unwell. The basis of being able to influence the body through the mind is our calm abiding practice. The deeper and stronger our attention the more the effect we can induce. Once we combine a calm focused mind with attention to the body almost anything is possible.
• Healing our body with our mind: there is huge potential to work with our body through our minds and the effect that the mind can have on the body is vastly underestimated. It is a well-evidenced truth that the essence of healing arises from connecting the mind with the body and using the power of the mind to work with our healing process. The effectiveness of this ability relies upon many factors, the strength of the concentration or focus within the mind, the joy or energy the mind has, and going into the body in as deep a way as possible.
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Lesson 4
Connecting With The Body - Meditation
Begin with setting one's position comfortable but upright, then take a few deeper breaths calming the mind and the body.
Then dividing the body into 2 or 3 parts we begin to scan each part with our minds. We take the middle of the body down to the feet as the first part and slowly going through each part of that section of the body we examine and describe to ourselves whatever is there. We may feel tension or calm, relaxed or agitated. We should notice where the body is in contact with another object and where it is not. There may be a heaviness or lightness there, heat or cold. Or one may be able to sense the color or shape of that part of the body. Whatever is there without judging or trying to change it in any way we just observe and feel whatever is there. Having gone through that part of the body we then, using breathing, breathe into ourselves white light which is the essence of healing, energy, life, and joy and we are left feeling relaxed and full of joy. On the out breath, we dispel black smoke or dirt which is all the suffering, pain, discomfort, or disease we have so that it completely disappears leaving us free from any problems. We then move to the lower stomach and back and gradually up the body through the whole upper body simply noticing whatever is there. As before whether tense or relaxed, hot or cold, etc., we simply observe whatever is there. Having gone all the way through right into each of the fingers and thumbs we then do as before breathing in white light to that part of the body filling it with health, energy, life, and joy. We then breathe out black smoke or dirt which symbolizes all our sufferings, pains, etc. The body is left free from all these and blissfully relaxed and happy. If we wish to divide the body into more than 2 sections to do this practice we can add the neck and head as another area or any other way we wish to separate the body up. We may even want to focus on areas that have more issues as well which is perfectly OK to do. The important thing it to observe the body as carefully as one can and simply describe what we see there.
Thank you
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Lesson 5
Cultivating Gratitude - The Happiness Pill
Quote for the day: “Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.” ― A.A. Milne, Winnie-the-Pooh
• ‘Reality is a function of what we pay attention to’: While negative emotions create an unpleasant mental space as well as harm our health, positive emotions are the basis of avoiding well-being both physically and mentally.
In other words, by directing our intention to the good things that we have to be grateful for in our lives we start to direct our attention to the positive and therefore create a better reality.
• Benefits of gratitude: Gratitude is one of the most powerful positive emotions. It not only keeps our mind away from the negative but also fosters self-love and even more importantly opens our perspective to the connection we share with others.
• Integration of this into our lives: Bringing this feeling regularly into our minds resets our mental space and thereby the reality that it is creating in an open, non-judgmental, accepting way. If we can combine this feeling with our ability to focus through our calm abiding then it begins to integrate into our life and become the way we experience the world.
Session 3 Challenge:
• Do the meditation on gratitude as in the audio.
• Do the meditation on breathing at least once preferably in the morning before screens, conversations, etc. Finish it by talking to the body.
• Write a list of the things in your life you feel grateful for, as extensive and complete as possible, keep this list and make these topics frequent objects of contemplation.
• Maintain mindful moments during the day, do mindful action, and learn to cultivate introspection. Be aware!
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Lesson 6
Gratitude Meditation Practice
Sitting comfortably but upright we begin with a few deeper breaths calming our mind and body. Then bringing ourselves into the present moment and breathing normally we bring the attention to the breath for a few minutes.
We then try to as realistically as possible imagine being in a state of existence worse than our own. Imagine being a person whose life is constant pain physically or emotionally. Someone, who has uncontrollable cravings or addictions, which is all that can occupy their minds, someone in a place of famine or a war zone. An animal in constant fear of being killed, eaten, at the mercy of the elements and having very limited intelligence to be able to understand the concepts we can. Then bring your mind back to yourself and see how fortunate to be as we are. Then imagine being physically and mentally less able than you are, or being born in a place where freedoms are severely curtailed. Or imagine being like the majority of people who have no interest or faith in the possibility of self-development or being happier within one's life. Then again return to your own life and feel how fortunate.
Then consider the qualities that your life does have; being human, educated, intelligent, having time and resources to be able to experiment with new and better ways to be, physically and mentally. There are places and teachers that we can learn new ways from and have the wish within ourselves to try new methods. Add what you feel grateful for your family, friends, career, etc. Again, rejoice and appreciate these things. See how almost all we have comes in dependence on others, our parents our teachers, the people and animals involved in our food every day, the people that enable us to have clothing, housing, transport, etc.
Remember most importantly to not stay with ‘thoughts’ but let this be a feeling and focus on that.
Conclude with dedication/prayer that our practice may be beneficial to all living beings.
Thank you
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Lesson 7
Learning Acceptance
Quote for the day: ‘Acceptance can be viewed as an act of the mind; it is a cognitive stance…. Acceptance is, in some senses, an ingathering of attention that is key to all transformation processes’ Kathleen Dowling Singh
• Acceptance is the opposite of resistance. Resistance is a negative harmful emotion that hinders both our mental health and our body’s ability to heal. Without acceptance, there is no ability to move, heal, and change as the above quote states. It is said that healing/well-being begins with acceptance and ends with letting go.
• Reality check: A frank honest view of reality and the fact that life is not always easy helps to bring this acceptance into our mind. This ability to accept is already something we know and have done many times. We need to bring that capacity into our present situation. Think about times you have accepted before, the unwanted end of a relationship for example, and how much easier this feels once we’ve accepted.
a. Not complaining: We can develop the capacity to accept through training ourselves not to complain, starting with short periods and extending gradually.
b. Seeing the nature of change: The change meditation in the audio for this session is a very powerful way to let go and cultivate acceptance. The irony of this is that we try to hold onto things as not changing as we wish to be secure but doing so actually makes us more insecure!
Session 4 Challenge:
a. Do the change meditation following the audio and keep with this practice for at least a few days preferably a week or 2.
b. Practice not complaining. Start small with 10 minutes and gradually extend up to 30, an hour a day or longer. Make sure to include complaining to yourself!
c. Relive the times in your life when you have accepted and recognize that you can do this.
d. Do the meditation on breathing at least once preferably in the morning before screens, conversations, etc. Finish it by talking to the body.
e. Maintain mindful moments during the day, a mindful action, and learn to cultivate introspection.
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Lesson 8
Change Meditation - Practice
Change/Impermanence meditation
The nature of reality be it ourselves, our body and mind or the world around us is that everything is changing moment to moment. Even the most seemingly solid things such as a mountain are in reality constantly in a state of movement.
Despite this truth most of us continually hold onto a sense that things don’t change. That we don’t get older, get sick or die. That our car won't break down (esp. a new one!) or our family will remain the same, our job and house will stay the same, etc. We do this as we have a natural desire for security and control of our lives, thus we tend to cling on to the permanence of the things around us. The irony of this belief is that instead of making us more secure we actually create more insecurity within ourselves. This is because we are going against the fabric of reality and fantasizing about a false view of that reality. In fact, there is very little we can control in our lives and whether or when our car breaks down, our family get sick, we lose our job etc., is mostly beyond our control. We are faced daily by the contradictions to the reality we are imagining when these events crop up in our lives. Our core beliefs are challenged on a daily basis, it is no wonder then that we suffer when faced with these truths. Rather than going with the flowing nature of change we resist and fight against it. Just as flowing water when dammed shows disturbance and agitation so our minds become disturbed, agitated, and anxious.
In contradiction to this if we can let go of this false conception about the nature of reality, understand the change, and go with the flow rather than against it our lives become much more balanced, happier, and healthier.
Initially, we need to contemplate this reality and get a deep understanding of it, and then most importantly we need to integrate that understanding into our being. We need to be the change and go with the flow of life. This is what this meditation does and very quickly with regular practice of this meditation, we will see a change in our mental attitude.
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Lesson 9
Death Recollection - Talk
Quote for the day: “Of all footprints, that of the elephant is supreme. Similarly, of all mindfulness meditations, that on death is supreme.” _Gautama Buddha
• We deepen now our ability to let go of resistance and cultivate acceptance. Change as we looked at in the last session has 2 levels gross and subtle. We worked yesterday at letting go through meditating on subtle change today we move onto gross change and the most important type our own mortality.
• One if not the most important realities we need to accept is that of our own death.
• Death is said to be one of the most important topics to contemplate on a daily basis. The tendency to ignore death push it away and feel it a morbid subject to contemplate are counter to a healthy constructive attitude to this inevitable part of our lives. We come alive; we come into our lives through the contemplation of death.
• As with all difficult issues avoidance is never the answer an honest open minded facing up to reality is always a healthier option.
Session 5 Challenge:
• Do the meditation on breathing at least once preferably in the morning before screens, conversations, etc. Feel the immune system strong and energetic at the end.
• Do the death meditation following the audio and keep with this practice for at least a few days preferably a week. If you are still working on the change meditation and don’t have time for both finish at least a few days of change and then move on to death.
• Become familiar with the 9 points of the death meditation so ideally you can flick through them after your morning calm-abiding meditation.
• Maintain the mindful moments, a mindful action during the day, and learn to cultivate introspection.
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Lesson 10
Death Recollection - Meditation Practice
Death Meditation
The Practise: this is done through a set of nine points and split into three subgroups of three. At the end of each set we reach a conclusion and we should try to rest with that conclusion for a few minutes.
Each subgroup has a heading, and under it three points, and then a conclusion at the end.
1. Death is definite.
Everybody dies and nothing can prevent our death. Here we think about those we know and care about, and recognize that they will all die. Think of famous people who have died etc. We ourselves will also die. Really let that sink in.
Our lifespan can't be extended when it's time to die. Our lifespan is getting shorter moment by moment. Our bodies begin decaying and dying from the time we're born; nothing can prevent their demise. Also, the time goes past faster the older we get.
Death is going to happen even if we haven't had time to make life meaningful. Think of our own life how much time is wasted, sleeping, eating, working, playing games etc. Are we ready to die? What will we have to take with us when we die?
The conclusion from these three points is that I must make life meaningful while still here!
2. The time of death is indefinite.
In general, there's no certainty of lifespan in our world. People die in the middle of doing all sorts of different things, and nobody believes today is the day they will die. We're always in the middle of doing something when we die. We tell ourselves, I'll just finish this, take care of these worldly things, then I'll do what matters. But worldly concerns are never finished. Think if examples of people who have died young and at all ages.
There are more chances of dying and less of remaining alive. We actually have to exert a lot of effort to stay alive—get, cook, and eat food; get clothes to protect our body; get and take medicine to keep the body healthy; get proper housing for protection from the elements. If we didn't do all these things, the body would die. Even the things we use to live, cars, airplanes food etc. can cause our death.
The body is very fragile. Think of how a virus, an infection, a blood clot, or a piece of metal can end life so quickly. How quickly the body deteriorates when sick.
The conclusion from these three points is that I must make life meaningful now, not wait until tomorrow or next week.
3. At the time of death, only our positive or negative mind states can help.
Our money and possessions are of no help at the time we die. Whether you're rich or poor, when you die, you die. We spend so much time and energy accumulating money and things, and often create many negative actions doing so, but we can't take it with us when we die.
Our friends and relatives aren't any help to us at the time we die. They can all gather around us, but they can't prevent us from dying. They can't even make our mind into a positive state when we die; we have to do that for ourselves (though they might be able to help). When we die, we go alone. So, what's the point of being so attached, wanting to be liked, and popular, and loved? None of that can prevent us from dying. This does not imply however that responsibility love and concern for our loved ones is very important.
At the time of death, even our body is of absolutely no help. In fact, it is the thing that betrays us when we die, it literally kills us! So why do we worry so much about how we look? Why do we worry so much about having prestige and power? It does nothing for us when we die.
The conclusion from these three points is that we need do today what will matter at the time of death.
We need to work to transform our mind, to really make our mind happy. That's true happiness. We need to practice the methods to do that in a very pure way without looking for any kind of ego boost along the way. We try to overcome our self-centeredness and develop impartial love and compassion, try to see through the ignorance that covers our mind and see the reality of the self and phenomena.
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Lesson 11
Dealing With Negative Unhealthy Emotions
Quote for the day: “Emotion, which is suffering, ceases to be suffering as soon as we form a clear and precise picture of it.” Spinoza
• Effects of negative emotions: Negative emotions harm us both mentally and physically. They have been clearly shown to be the origin and major cause for the onset of the majority of chronic diseases and for similar reasons they are a serious obstacle to our ability to recover from serious issues.
• How to distinguish: There are two main reasons for this division;
i. Negative emotions are always agitated and uncomfortable in the mind and usually the body. Positive are the opposite and tend to be calm and settled even when highly energetic.
ii. Negative emotions are always distorted in their view of reality whereas positive ones are much more realistic. Studies show that this distortion can be up to 90% compared to reality. ‘We don’t see the world as it is, we see it as we are’!
• How to deal with these emotions: The first step in dealing with negative emotions is to become aware of their destructive nature not just through words but feelings. As the above quote so clearly shows observation of our emotions is the key to working with them.
• Long term: we should learn which harmful emotions we suffer from and learn ways to change these habitual reactions. E.g., if anger is one of our problems, learning to be more patient and loving will reduce this tendency, if jealousy then rejoicing in what others receive, if anxiety learning to be more in the moment etc.
Session 6 Challenge:
• Do the meditation as per the audio at least once
• Do also the breathing meditation ideally in the morning.
• Begin to notice when harmful emotions arise and ‘feel’ the uncomfortable nature of these emotions.
• Maintain mindful moments during the day, a mindful action, and learn to cultivate introspection.
• If you have time please continue with either the death, change, or gratitude meditation at least once per day. Choose the one that you feel you need and get familiar with the practice so that you can run through it at any point.
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Lesson 12
Working With Unhealthy Emotions: Meditation Practice
Practice 1:
For the first few minutes cultivate attention using whatever object works best for you the breath, the mind, etc.
Then deliberately recall a negative emotion. Recall a situation/person that triggered strong negative emotions in you. Anger or strong attachment, pride or jealousy, anxiety, fear, etc.
Notice the change in the mind and how it feels when a negative emotion arises.
Feel that emotion stay with it note its qualities and without reacting in any way whatsoever simply stay with it. Be an observer, watching it without being involved with it. Begin with the mind and observe how it is feeling, is it calm or agitated (it will be the latter as this defines negative emotions), is it heavy or light, cold or hot, can you discern a shape or color, etc? Describe in as much detail as you can what you observe in the mind.
Then do the same for the body; wherein the body is the emotions manifesting, the stomach, chest, neck, head, etc. Sometimes really strong emotions can be felt throughout the body. Describe as with the mind in as much detail as possible.
In the end, try to let the emotion go and come back to the state of mind without this emotion in it. Stay with this calm state of mind for a few minutes being aware of the difference when the emotion is not there.
Dedicate your practice to the welfare of all beings.
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Lesson 13
Developing Our Healthy Emotions - Talk
Quote for the day: ‘Love, love only, love of our deluded fellow man as he is, in his delusion and his sin: this alone can open the door to truth. As long as we do not have this love, as long as this love is not active and effective in our lives (for words and good wishes will never suffice) we have no real access to the truth. At least, not to moral truth.’ Thomas Merton
• Love & compassion or ‘the wish for others to be happy & free from suffering’ can be enhanced within all of us. They are emotions that none of us should be without, particularly if we wish for a fulfilled meaningful life. Remember to distinguish clearly between love and grasping attachment, the latter being a very unhealthy emotion.
• There are systematic ways to do this and these methods really enhance these emotions within us. Below is an ancient step-by-step process to achieve this. We can use both meditation and daily life to increase these feelings. Below is a mediation technique but in daily life a great way to bring this feeling more into our minds is through stopping every hour and for 15 seconds feeling love for others.
Session 7 Challenge:
• Do the meditation as per the audio, start to familiarize yourself with the practice, and make it a daily habit, ideally in the evenings or late afternoon.
• Every hour stop and feel love for others for 15 seconds.
• Start to let the feelings generated by the meditation extend into the rest of the day. Instead of viewing others as a separate, disconnected, and hostile practice seeing all others as close like one’s own family or close friend.
• Do also the breathing meditation ideally in the morning.
• Maintain mindful moments during the day, a mindful action, and learn to cultivate introspection.
• Keep up the other practices during the day especially as needed, e.g. change, gratitude, death, etc.
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Lesson 14
Developing Healthy Emotions - Meditation Practice
The practise:
Begin by sitting comfortably but upright then take 2 or 3 deeper breaths calming the mind and body.
Then bring the attention to the breathing for a few minutes.
Now visualise yourself in the middle surrounded by all living beings in all directions as far as you can see, in front, behind, to the left and right, above and below.
Begin with equalising your feelings towards all these beings understanding that anyone of these beings could be friend or enemy or stranger in respect to oneself and all wish to be happy and not suffer.
Then try to generate a feeling of closeness towards all beings seeing them as ones family, mother, children of God or whatever way brings this sense of closeness into the mind.
Next reflect on the kindness of others how we depend on others for everything we have, our clothes, food, education, birth, health etc. Thereby bringing a sense of gratitude into the mind towards all living beings. From this naturally arises a feeling to repay this kindness and seeing internal happiness is the best way to do this the emotion of love wanting all others to be happy follows from this. Rest with this feeling for some time.
Then when bringing to mind that although you wish them to be happy in reality living beings suffer so much every day allow the feeling of compassion to be there and rest with that.
Then visualise that this feeling of love takes the form of a white ball of light above one’s head which then dissolves through the crown filling your body with bright white light removing all suffering and leaving you completely happy. Then imagine that this white light goes out from ones heart or the middle of the chest like a torch or laser beam touching all living beings around, filling them with this white lights taking away all their suffering and leaving them all blissfully happy. Stay with this for a few minutes, you can say to yourself if it helps; 'may all beings be happy, may they be free from suffering, may everything be well with all living beings'
Dedicate ones practise that all living beings may actually become free from all suffering and experience only happiness.
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