Mindfully overcoming our fears in Parshat Shlach.
In this week's Torah portion,
Shlach,
We recount the story of the spies sent by Moshe to scout the land of Canaan before the Israelites enter the land.
The tale takes a tragic turn as the majority of spies return with a negative report,
Instilling fear and doubt in the hearts of the people.
The spies were chosen from each of the twelve tribes and tasked with assessing the land's existence,
Resources,
And fortifications.
While they returned with physical evidence of the land's abundance,
They also brought back a distorted narrative,
Influenced by their own fears and insecurities.
Ten of the spies exaggerated the difficulties they encountered,
Painting a bleak picture of the land and its inhabitants.
Their fear-driven report convinced the Israelites that they'd be unable to conquer the land,
Leading to widespread despair,
Crying,
And rebellion against God's promise.
This episode highlights the power of our own perceptions and how our fears and insecurities can color our understanding of reality.
The spies' report wasn't objective.
Maybe it was influenced by their own doubts and self-limiting beliefs.
It demonstrates the dangers of allowing our fears and insecurities to cloud our judgment and the need to approach situations with openness and awareness of our own emotional baggage and reactions.
Mindfulness can help us overcome these challenges and help us cultivate resilience in the face of them.
It teaches us to approach situations with an open mind,
Free from preconceived notions or biases rooted in fear.
Instead of being reactive,
Mindfulness allows us to respond with clarity and wisdom.
By staying present in each moment,
We can make conscious choices based on reality rather than being swayed by our insecurities or internal struggles.
Mindfulness also invites us to be present with fear,
With compassion and curiosity rather than running away from it.
It frees us from being stuck in fearful thoughts and feelings.
It can turn fear from an enemy into a partner in helping us to become more courageous and fearless,
Creating an opportunity for self-reflection and growth.
Our brains are wired to focus on fear as a method of ensuring our survival.
So as a caveman,
This was very useful.
Protected them from danger such as life-threatening animals.
We on the other hand,
Aren't threatened by literal death on a daily basis.
Fear takes us out of our bodies and limits our reactions.
Mindfulness keeps us centered and in touch with ourselves.
Fear can prevent us from participating more fully in life,
While being more open to fear or uncomfortable emotions can give us the courage to dive into the unknown.
So when fear comes,
Breathe and let go.
And when fear knocks at the door,
Invite it in to share a cup of tea,
As Rumi in his poem The Guest House would say.
Today we'll explore being with,
Accepting and facing uncomfortable feelings or sensations such as fear or body discomfort or anything that we tend to avoid.
So let's try this short practice.
Start by find a comfortable position,
Seated,
Laying down and allow your body to feel the points of contact with the surface that you're sitting or lying on.
And gently close your eyes if this is good for you,
If it feels right.
And bring your attention to your breath and the fact that you're breathing.
So noticing the air go in on the in-breath and the air go out on the out-breath.
Breathing naturally at your own pace,
Not forcing the breath in any way.
Just observing each in-breath and each out-breath.
And noticing where your breath is most felt for you,
Where you feel it the most.
So that might be in your nose or your nostrils as you breathe in.
And it might be in your chest as it expands and contracts with every in-breath and out-breath.
Or maybe it's in your stomach as it rises and falls with each in-breath and out-breath.
There's no one right place.
So pick the spot where your breath is most felt for you and let your attention rest on that spot.
Notice your body as it moves with every in-breath and moves with every out-breath.
And notice any sensations in your body,
Physical sensations of maybe discomfort,
Tension,
Tingling,
Heaviness,
Coolness,
Warmth.
And just noticing where in your body you feel these physical sensations.
And allowing yourself to acknowledge them without judgment,
Without resisting them.
And as you continue to notice any sensations that you might be feeling in your body,
Imagine sending your breath to these areas.
Sending your breath to these areas where you're experiencing any discomfort.
And if you don't notice any sensations,
Then just being with that.
So with each inhale,
Visualizing your breath as a soothing and healing presence that surrounds and embraces any of your sensations.
Almost like you're sending the breath to any of these sensations.
Or anywhere else where you feel like you might need it.
And as you exhale,
Imagine releasing any tension or resistance.
And just allowing yourself to fully accept whatever you're experiencing right now.
And now bringing your attention to any thoughts or emotions.
It could be fear.
Could be anger,
Sadness.
Could be frustration,
Boredom.
Worries about the future.
Regrets about the past.
Any negative thoughts that might be arising right now.
But instead of pushing them away or getting caught up in them,
Practice observing them from a place of non-judgmental awareness.
So noticing,
But not judging it as good or bad.
Just letting it come and letting it go.
As you continue to observe your thoughts and emotions,
Remind yourself that they're temporary.
And they're ever-changing.
And they don't define you.
So exploring these uncomfortable sensations or thoughts with compassion and acceptance.
And now we're going to shift our attention back to our breath.
And with each inhale,
Imagining you're breathing in a sense of acceptance and compassion to whatever you're feeling,
Whatever you're experiencing.
With each exhale,
Let go of any resistance,
Discomfort,
Tension.
And just allowing yourself to be present with whatever arises.
As we near the end of this practice,
Take a moment to appreciate your ability to face and be present with uncomfortable feelings and sensations.
Notice the strength and courage it takes to meet these experiences rather than avoiding them.
And whenever you're ready,
You can slowly bring your attention back to the room you're in or the space you're in.
Slowly opening your eyes at your own pace.
And carrying this sense of mindfulness and acceptance with you as you go about the rest of your day.
Remembering that you have the ability to meet discomfort with presence and compassion.
The story of the spy serves as a lesson for us,
Urging us to examine our own tendencies,
To misinterpret events due to our fears and insecurities.
Something that can impact on all our relationships and well-being.
So by cultivating self-awareness,
Compassion,
And resilience,
We can navigate through challenging situations with clarity and respond with a more accurate understanding of different situations.
May you find peace and strength in embracing all aspects of your experience.
Thanks for practicing with me.
