Cultivating The Awakened Heart
by Malcolm Huxter
Course Description
• Course Goal: The course is fundamentally about opening the heart, connecting within and with others, and waking up to the reality of the way things are.
• Integration: It integrates contemporary clinical psychology with ancient Buddhist perspectives and meditation practices.
• Meditation Basis: In the Theravada Buddhist tradition, meditation/cultivation has two aspects: Serenity (focused on absorption and concentration) and Insight (focused on seeing things as they are, inquiry, and mindfulness).
• The Path: Serenity and Insight together produce "compassionate wisdom," which is the key to stepping off "destructive cycles of suffering" and realizing a liberated heart.
Key Aims of the Course
*To focus on serenity and the practices of the Four Divine Abodes-benevolence, compassion, appreciative joy and equanimity.
*To understand the Dharma in order to wake up
*To understand the dynamics between Serenity and Insight meditation
*To cultivate serenity practices including the 4 abodes as wholesome ways to relate to self and other as well as meditation practices.
*To transform harmful relationship patterns into kind, compassionate, joyous, grateful, and peaceful ways of relating to the world and life.
*To understand the "near and far enemies" of the Four Divine Abodes.
*To wake up to the realities of the 4 noble truths including freedom, the reality of non-clinging.
Course Format and Practice Guidance
8 Modules described below that progressively address the above aims.
1. Buddha’s 4 noble truths, 8-fold path and meditation
2. Serenity meditation
3. The 4 divine abodes
4. Benevolence
5. Compassion
6. Appreciative Joy
7. Equanimity
8. Waking up.
• Sessions: There are 5 to 13 sessions per module, ranging from 10 to 25 minutes long. The total number of sessions is 75. These 75 sessions are spread across 84 Insight Timer lessons.
• Content Mix: Sessions alternate between theoretical discussion and experiential training (meditations), with a balance of roughly 50/50.
• Repetition: Educational sessions include repetition of main points and principles, which serves to reinforce them if the course is listened to over a long period.
• Meditation Preliminaries: The basic setup for all practices remains the same, involving creating a suitable posture, setting an intention, finding mental seclusion, grounding in the present moment, and relaxing.
• Guidance vs. Silence: The guided meditations are mostly filled with words of guidance. Participants are encouraged to use them as templates for later practice without guidance and in silence.
Guidance on Challenges
• When Unwholesome States Arise: If unwholesome states of mind arise instead of the wholesome states the practice invites, participants should not despair.
• The Opportunity: This is viewed as an opportunity to practice mindfulness, curious inquiry, and ultimately wise acceptance.
• Strategies: This may involve using techniques like Name, Feel, Soften, Soothe, and Allow or RAIN (Recognising, Accepting, Inquiring, and Non-identifying).
Suitability
• The course is not suitable for those with psychiatric conditions or serious mental health issues requiring acute or long-term face-to-face care.
• It is most suited for intermediate-level meditators. However, beginners and advanced practitioners may also benefit.
Health Warning: Taking Care of Yourself During Meditation
Meditation and mindfulness are powerful practices that can be enormously beneficial for your physical, emotional, mental, and spiritual health. However, as with any powerful healing approach, it is essential to proceed mindfully and tailor the practice to your unique needs.
Important Considerations and Cautions
• One Size Does Not Fit All: Meditation is not a "one size that fits all" approach. The practice sometimes needs to be adjusted and tailored to your current situation and individual needs.
• Potential for Difficult Reactions: Sometimes, mindfulness and meditation can trigger untoward side effects. They have the power to:
o Uncover things you may prefer to forget.
o Stir up unwanted reactions.
How to Care for Yourself
The most important instruction is: Please, take care of yourself.
1. Stop or Reduce if Needed: If you feel you are experiencing any negative side effects from the meditation, please stop or reduce the practice you are doing.
2. Seek Trusted Guidance: Though the course aims to offer suggestions on how you can care for yourself and navigate the difficulties you may encounter. Please do not hesitate to speak to a mental health professional, an experienced meditator, or a mentor if needed.
3. Consult for Vulnerability: If you have a history of mental health vulnerability, it is strongly recommended that you consult with a mental health professional or your mentor before engaging with these practices.
4. No Substitute for Therapy: Please be aware that you must not use these meditation instructions or suggestions as a substitute for personal therapy.
