The Core of the Practice: Three Main Principles

Falun Dafa is rooted in three fundamental principles, which are considered the highest manifestation of the nature of the universe:

1. Truthfulness (Zhen): Sincerity, honesty, and the rejection of lies and pretense.

2. Compassion (Shan): Benevolence, altruism, the desire to help others, and kindness.

3. Forbearance (Ren): Endurance, the ability to forgive, maintaining a calm attitude toward hardships, and the absence of anger.

The practitioner’s goal is to follow these principles in daily life: within the family, at work, and in society. It is believed that working on one’s character (xinxing) is more important than the simple performance of physical movements.

What Does the Practice Consist Of?

Falun Dafa includes two primary components:

• Self-Work: Reading and studying the teachings (the main book being Zhuan Falun), which explain how to let go of harmful habits, selfishness, and attachments.

• Energy Exercises: The system consists of five sets of exercises, including a sitting meditation. The movements are performed smoothly and slowly, helping to relieve stress, cleanse the body, and restore internal balance.

Historical Background

The system was introduced to the public in 1992 in China by Mr. Li Hongzhi.

Due to its effectiveness in improving health and its ease of learning, the practice became incredibly popular. By the late 1990s, tens of millions of people were practicing it in over 100 countries worldwide.

What are the Benefits of Falun Dafa?

People take up the practice for various reasons, but most often report the following results:

• Improved Health: Enhanced immunity and relief from insomnia and chronic fatigue.

• Psychological Comfort: Reduced anxiety and the attainment of inner peace and harmony.

• Better Relationships: Conflicts in the family and workplace are smoothed out as the individual begins to show more patience and kindness toward others.

Key Features of the Practice

Falun Dafa differs from many other systems in several ways:

1. Free of Charge: All materials (books, video lessons) are available online for free. Group instruction is also provided by volunteers at no cost.

2. Accessibility: The practice does not require moving to a monastery or changing one’s lifestyle. A person can practice at any convenient time while remaining a full member of society.

3. Apolitical: Falun Dafa is not a religious organization or a political movement. It is a personal path of self-improvement for each individual.

Conclusion

Falun Dafa is more than just gymnastics. It is a holistic approach to life that invites individuals to return to traditional moral values and find peace amidst the hustle and bustle of the modern world. For many, it becomes a “manual” on how to become the best version of themselves.

The post What is Falun Dafa? A Path of Self-Improvement in the Modern World appeared first on Table for Change.

As summer gives way to autumn — the days growing shorter, the air cooler, the nights darker — nature itself reminds us: each of us can be a source of light in the darkness, and that light always exists beyond it.

This season often draws us either into the past (lingering over summer memories) or the future (planning routines, setting goals, chasing new visions). But it is also an invitation to simply be here now — to rest in the present moment.

Some moments bring peace; others may stir confusion. The more we practice presence, the more we nurture compassion, kindness, and the ability to meet change with grace. It all begins by choosing to be here, now.

3 Mindfulness Practices for Staying Present

1. Bring Your Whole Heart Into the Moment
“Joy is rooted in genuine, appreciative attention,” writes Willem Kuijken. Throughout your day, notice how you see, touch, and listen — how the world touches you in return. Pause, and give your full heart to these experiences.
Deepen the practice: let go of negativity and allow joy to arise.

2. Find Ground in Your Breath
When stress pulls you into the past or future, turn to the breath. J. G. Larochette suggests a simple grounding rhyme: silently repeat to yourself, “I’m standing on the floor, my back straight, my hands in my lap, my heart in the sky.” This anchors you in calm presence.
Deepen the practice: try a meditation focused on breathing out love.

3. Welcome What Arises
Life will bring both ups and downs. Instead of resisting, practice savoring the present — whatever it holds. As Barry Boyce writes of his own mindfulness journey, the practice of truly savoring each moment can challenge old assumptions, but it opens the door to a deeper way of living.

The post How to Feel the Present Moment and Stay in It appeared first on Table for Change.

While most people picture meditation as a seated, cross-legged practice, it doesn’t have to be that way. Lying down in bed offers a cozy, accessible alternative—especially for those with physical discomfort, limited mobility, or a desire for a gentler start or finish to the day.

Why Meditate in Bed?

Bed meditation is both convenient and powerful. Here’s why it’s worth trying:

• Easy and Accessible:
  You’re already there! No need for a special cushion or separate room. It’s especially helpful for those with physical pain or limited movement.

• Flexible for Your Needs:
  You can lie on your back, side, or sit propped up. Ideal when you’re unwell, recovering, or just need extra comfort.

• A Peaceful Start or End:
  Morning meditation can bring clarity and focus, while an evening session helps calm the mind for restful sleep.

• Reduces Stress, Supports Sleep:
  Mindfulness practices in bed have been linked to lower stress levels and improved sleep quality.

• Encourages Body Awareness:
  Reclining makes it easier to tune into your physical sensations, supporting deep relaxation.

Setting the Scene for Bed Meditation

Creating a calming environment enhances your practice. Try the following:

• Minimize Distractions:
  Tidy up your space, silence your phone, and take care of anything weighing on your mind.

• Adjust Lighting:
  Dim the lights or turn them off completely. A candle can help, but avoid it if you’re likely to fall asleep.

• Quiet the Space:
  Use earplugs, white noise, or calming background sounds like ocean waves or soft rain.

• Wear Cozy Clothes:
  Soft, breathable pajamas or loose clothing help your body relax.

• Step Away from Screens:
  Avoid screens at least 30 minutes before meditating, especially at night, to reduce mental stimulation.

Meditation Techniques You Can Do in Bed

Here are a few simple approaches to help you ease into mindfulness and rest:

1. Body Scan

A gentle way to relax each part of your body and release tension.

• Lie on your back, arms at your sides, eyes closed.

• Focus on your breath.

• Slowly move your awareness from head to toe, noticing sensations.

• Breathe into any areas of tension and soften them.

2. Breath Awareness

Anchor your mind with the natural rhythm of your breath.

• Breathe in through your nose for 4 counts, hold for 2, exhale through your mouth for 6.

• Feel the air move in and out.

• If your thoughts wander, gently return your focus to the breath.

3. Guided Visualization

Use imagination to create a peaceful mental environment.

• Picture a calming scene—beach, forest, or soft golden light.

• Engage your senses: imagine the sounds, smells, and sensations.

• Let the scene guide you into calmness.

4. Loving-Kindness (Metta)

Send compassion to yourself and others.

• Lie down and breathe deeply.

• Silently repeat phrases like “May I be safe, may I be happy.”

• Expand your focus from yourself to loved ones, neutral people, and even those you struggle with.

5. Counting or Mantra Meditation

Use repetition to still the mind.

• Count each breath (inhale “1,” exhale “2,” up to 10, then restart).

• Or choose a calming phrase like “I greet this day…with peace.”

• Repeat gently, and return when your mind drifts.

6. Yoga Nidra (Yogic Sleep)

A deep rest meditation that brings your mind into a healing state.

• Lie on your back, arms at your sides, legs slightly apart.

• Set an intention (e.g., “I am grounded,” “I am peace”).

• Focus your attention on different body parts.

• Observe thoughts without reacting. Let them pass.

• End by affirming your intention.

Tips for a Consistent Bedtime Practice

• Go Easy on Yourself:
  It’s normal for the mind to wander. Return gently to your focus without judgment.

• Try Different Positions:
  Find what feels good for your body—on your back, side, or elevated with pillows.

• Add Props:
  Use pillows under your knees, or a weighted blanket for extra comfort.

• Decide on a Duration:
  Meditate for a set time, or let it naturally ease you into sleep.

• Create a Ritual:
  Make it a regular part of your morning or nighttime routine for the best results.

What You Might Notice Over Time

Bed meditation can lead to many subtle and profound changes, such as:

• Deeper, More Restful Sleep:
  Helps release tension and quiet the mind.

• Lower Stress and Anxiety:
  Supports the nervous system and reduces stress hormones.

• More Emotional Balance:
  Encourages thoughtful, calm responses throughout the day.

• Positive Mornings:
  Starts the day with mindfulness and clear intentions.

• Stronger Self-Connection:
  Builds inner awareness and acceptance.

A Gentle Way to Bring Mindfulness Into Your Life

Meditating in bed is a soothing, simple way to practice mindfulness. You don’t need fancy gear—just your breath, your body, and a willingness to be present. Whether you’re welcoming the morning or ending your day in peace, this practice can help cultivate rest, resilience, and self-awareness.

FAQs

What if I fall asleep during meditation?
Totally normal! If you’re meditating before bed, drifting off means your body and mind are relaxing. If you’re aiming to stay alert, try meditating earlier or in a seated position.

Can I mix bed meditation with other practices?
Absolutely. Pair it with gentle stretching, journaling, or aromatherapy. Personalize your routine to fit your needs.

Do I get the same benefits as other forms of meditation?
Yes! Bed meditation offers relaxation, better sleep, emotional balance, stress relief, and more—just like traditional meditation practices.

The post How to Meditate in Bed: A Calm Way to Begin or End Your Day appeared first on Table for Change.

Take three to four deep breaths, noticing how the air flows through your nostrils, fills your chest and abdomen, and then gently leaves your body. Allow your breathing to settle into a natural rhythm. Avoid controlling or altering it; simply observe it as it happens.

Identify where you sense your breath most clearly—perhaps at your nostrils, chest, or abdomen. Rest your focus lightly on that area, as delicately as a butterfly landing on a flower. Notice the sensations: the coolness or warmth of air passing through your nostrils, or the subtle movement and release in your abdomen. There’s no need to label or analyze these feelings—just experience them.

Let your awareness remain with the natural rhythm of your breathing, one breath at a time. You don’t need to adjust, deepen, or perfect it. If the rhythm changes, let it be. If you feel self-conscious or anxious about your breathing, simply relax and breathe more gently. To support your focus, you might silently say “in” with each inhalation and “out” with each exhalation, but do so softly so it doesn’t disturb your attention.

When distractions—thoughts, emotions, or physical sensations—arise, let them pass without resistance or judgment. Bring your focus back to your breath, as if spotting a familiar face in a crowd. Each time you recognize your breath amid distractions, it’s a chance to reconnect and begin again.

If a thought captures your attention, acknowledge it without elaborating or criticizing yourself. There’s no need to judge or evaluate—simply notice, let it go, and return to your breath. This act of starting over is not a failure; it’s the practice itself.

The moment you realize you’ve been distracted is a pivotal one. Rather than getting frustrated or giving up, use it as an opportunity to reset. Thank yourself for noticing and gently guide your focus back to your breath. This process of beginning again is the heart of meditation.

Whether you’re replaying past events, worrying about the future, or stuck in self-criticism, redirect your attention to the sensations of your breath. Use kindness and patience with yourself as you release distractions and refocus. Even if you need to start over countless times, that repetition is the practice—and it mirrors the rhythm of life itself.

If you feel drowsy, adjust your posture, open your eyes, or take a few deeper breaths to regain alertness. Then, return to observing your natural breathing pattern. Feel each inhale and exhale fully, along with the subtle pauses in between.

Continue to follow your breath, returning to it whenever distractions arise, until your meditation time concludes. When you’re ready, open your eyes or lift your gaze. Carry the qualities of presence, calmness, and gentle perseverance into the rest of your day, whether you’re at work, with loved ones, or among strangers.

The post The Essence of Meditation: Finding the Magic Moment appeared first on Table for Change.

When did you last tune in to how your body feels? Not just during a headache, when you’re exhausted, or dealing with heartburn from a spicy meal. Instead, simply notice how your body feels right now—whether you’re sitting, standing, or lying down. Have you ever considered how your body feels in the middle of a meeting, walking down the street, or playing with your kids?

In our fast-paced, tech-driven lives, it’s easy to lose touch with our bodies. Often, we treat them as mere vessels that we feed, hydrate, and rest so they can carry our busy minds from place to place. We tend to ignore the signals our bodies send us—whether about stress or other impacts—until health problems arise.

Let’s take a small, intentional step toward reconnecting with our bodies. Spend just a few minutes each day, if possible, noticing your physical presence. This isn’t about judging your body, worrying about it, or pushing it harder during workouts. It’s about simply being in your body.

Try this 7-step body scan practice to help you relax. It will connect you to your body, ground you in the present moment, and enhance your sense of relaxation. You can do it sitting in a chair, lying down, standing, or even seated on the floor.

Mindfulness Practice: 7 Steps to Relaxing Your Body

1. Find a comfortable position where you feel supported and relaxed.
2. Close your eyes (if you prefer) or keep them open with a soft, unfocused gaze.
3. Focus on your breath, observing its natural rhythm for a few minutes.
4. Bring awareness to your body as a whole, noticing how it rests on and is supported by the surface beneath you.
5. Shift your attention to specific areas of your body. You can focus on one area or move through a sequence such as: toes, feet (soles, heels, tops), legs, pelvis, abdomen, back, chest, shoulders, arms, hands, neck, face, and head.
6. Pause on each area for a few minutes, noticing the sensations you feel.
7. Gently redirect your focus if your mind wanders. When you notice distractions, return to the part of your body you last remembered.

If you fall asleep during the practice, that’s okay! When you wake, take a deep breath to reorient yourself, adjust your position, and continue from where you left off.

The post 7 Steps to Relaxing Your Body appeared first on Table for Change.

The pineal gland, a tiny endocrine gland located in the brain, has long been considered by many as the “seat of the soul” and an important centre for spiritual and mystical experiences. It is believed that the activation of the pineal gland can lead to spiritual awakening and enhanced intuition, allowing individuals to tap into a deeper understanding of themselves and the world around them.

But how can you activate this spiritual potential?

1. Meditation

Meditation is a practice that involves quieting the mind and focusing your attention on a specific object or thought. Some types of meditation, such as those that involve visualization or focusing on the third eye chakra, are believed to stimulate the pineal gland. By regularly meditating, you may be able to activate your pineal gland and tap into your spiritual potential.

2. Sun Gazing

Sun gazing involves looking directly at the sun during certain times of the day, usually during sunrise or sunset. Advocates of this practice believe that the sun’s energy can stimulate the pineal gland and promote spiritual awakening.

3. Yoga

Yoga is a practice that combines physical postures, breathing techniques, and meditation to promote health and wellbeing. Certain yoga poses, such as the downward-facing dog, are believed to stimulate the pineal gland by increasing blood flow to the brain and reducing stress. By practicing yoga regularly, you may be able to activate your pineal gland and experience a greater sense of inner peace and wellbeing.

4. Sound Healing

Sound healing involves using specific frequencies and vibrations to promote healing and balance in the body. Some people believe that certain sounds can stimulate the pineal gland and promote spiritual awakening. By listening to or creating music that resonates with your soul, you may be able to activate your pineal gland and tap into your spiritual potential.

5. Lucid Dreaming

Lucid dreaming is a practice that involves becoming aware that you are dreaming while you are still in the dream state. Some people believe that lucid dreaming can stimulate the pineal gland and promote spiritual growth. By learning to control your dreams, you may be able to activate your pineal gland and gain a greater understanding of your subconscious mind.

6. Fasting

Fasting is a practice that involves abstaining from food or drink for a certain period of time. Some people believe that fasting can stimulate the pineal gland and promote spiritual awakening. By giving your body a break from the constant processing of food and drink, you may be able to activate your pineal gland and experience a greater sense of clarity and inner peace.

7. Practicing Gratitude

Practicing gratitude involves focusing your attention on the things in your life that you are thankful for. Some people believe that gratitude can stimulate the pineal gland and promote spiritual growth. By cultivating a sense of gratitude, you may be able to activate your pineal gland and experience a greater sense of wellbeing and fulfillment.

8. Exposing Yourself to Natural Light

Exposing yourself to natural light, especially during the morning and evening hours, is believed to help regulate your body’s circadian rhythm and stimulate the pineal gland. By spending time outdoors and allowing your body to naturally sync with the cycles of the sun, you may be able to activate your pineal gland and experience a greater sense of connection to the natural world.

9. Avoiding Fluoride and Other Toxins

Fluoride, a chemical that is commonly added to water and toothpaste, is believed to calcify the pineal gland and inhibit its function. Some people also avoid toxic foods, alcohol, and drugs, as these substances are believed to interfere with the pineal gland’s ability to function properly. By minimizing your exposure to these toxins, you may be able to promote the health of your pineal gland and enhance your spiritual growth.

10. Using Essential Oils

Essential oils, such as frankincense or sandalwood, are believed to have powerful spiritual properties that can stimulate the pineal gland and promote spiritual awakening. These oils can be used in a variety of ways, such as through aromatherapy, massage, or diffusing them in a room. By incorporating essential oils into your daily routine, you may be able to activate your pineal gland and experience a greater sense of spiritual connection and wellbeing.

So if you’re looking to turbo charge your spiritual awakening and boost your intuition and psi abilities, there are a myriad of easy ways to activate your pineal gland.

Originally Published: wakeup-world.com

The post Unlocking Your Spiritual Potential: 10 Ways to Activate Your Pineal Gland appeared first on Table for Change.

Meditation is an ancient practice that encourages people to redirect their focus and attention. Although there are many different approaches to meditating, most have their roots in Eastern spiritual and religious traditions.

Western researchers began to explore the health effects of mindfulness meditation in the late 1960s. From there, the literature grew exponentially, kick-starting the development of secular programs such as Mindfulness-Based Stress Reduction (MBSR), of which meditation is a central component.

A regular meditation practice is now a common activity in North America, and for good reasons. Decades of research show that meditation is an effective complementary therapy for health conditions such as high blood pressure, cancer symptoms, and chronic pain. It’s also believed to improve mental health, lower stress, and contribute to the holistic health and well-being of an individual.

Meditation for Better Mental Health

Much of the research on the benefits of meditation is related to mental health. Individuals often face barriers to traditional mental health care, such as therapy and medication, while meditation is easy to access and comes at a relatively low cost.

Further, some research has shown that mindfulness meditation can be just as effective as antidepressants in the treatment of anxiety and comes with significantly fewer side effects.

One review of 45 studies that included almost 3,500 young adults (20 to 29 years of age), found that mindfulness interventions, of which meditation was a core component, showed a significant reduction in depression compared to control groups (individuals assigned to a waitlist, for example). Depression scores fell further when the researchers analyzed group mindfulness practice.

There has also been a growing number of studies examining whether meditation can help reduce work stress and burnout. In a review of various interventions to treat burnout among physicians and nurses, meditation and mindfulness led to an increase in self-care behaviours and a significant reduction in emotional exhaustion, stress, and burnout.

There’s an App for That

With the advent of mobile-based meditation apps, science is now assessing whether these platforms are as effective for mental health as meditating alone or in a group setting. Apps can further reduce barriers to the practice for individuals who can’t travel to a group session, and they are generally a low-cost option.

A review of 10 studies and 958 university students found that mobile mindfulness meditation (using a smartphone and app) decreased stress and anxiety. In another review of 34 trials, mindfulness meditation apps showed similar results for stress and anxiety, in addition to reduced depression and improved psychological well-being.

Meditation for Addiction Recovery

For many people, meditation can help with addiction recovery through the practice of grounding techniques for stressful situations, a greater awareness of triggers, and the improved ability to curb cravings.

Individuals with substance use disorders find meditation helpful because they become aware of how automatic their thoughts, cravings and behaviors are in relation to the substance. In a trial comparing hypnosis, mindfulness meditation, and education for substance use among veterans with chronic pain, the researchers found that both hypnosis and meditation (compared to education) significantly reduced people’s daily cannabis use at three- and six-month follow-ups.

Where Does It Hurt?

Chronic pain is a debilitating condition that can greatly impact a person’s quality of life. Researchers are becoming increasingly aware of how social determinants of health (for example, your race, income, or neighbourhood) connect to the experience of pain, and trials have explored how meditation can tap into one’s lived experience and ultimately reduce pain.

A review of 60 trials on mind-body therapies for adults using opioids for pain found moderate to large improvements in pain outcomes for people who participated in meditation, more so than guided imagery or relaxation. Two reviews of meditation for low back pain found that the practice lowered pain intensity and one noted significant improvements for quality-of-life ratings.

Better Brain Health

It’s estimated that by 2030, 78 million people worldwide will be living with dementia, making this a pressing issue for people’s overall health and well-being as they age.

In one of the first studies to explore cognitive outcomes in adults randomized to mindfulness-based programs, the researchers found that across all categories of cognition (including factors such as attention, executive function, and memory) mindfulness-based programs had a positive impact. The review included studies of both older and younger adults, with around 40 percent who were already diagnosed with psychiatric or neurological disorders. When the researchers limited their analysis to healthy adults, they found that mindfulness programs significantly outperformed the comparator groups (which included waitlists, no treatment or other active interventions that didn’t include mindfulness).

Parkinson’s is another progressive neurological disorder that can impact a person’s movement, thinking and behavior. Nearly 90,000 people in North America have the disease, a number much higher than previously estimated. In a small review of nine studies, mindfulness and meditation therapies improved a common Parkinson’s disease rating score and the participant’s cognitive function. However, the study found no effect for other disease symptoms, such as activities of daily living, depression, anxiety, and pain.

Immune Function

Science has discovered that meditation may decrease levels of inflammatory chemicals in the body.

In one study, researchers identified 25 immunity and infection biomarkers in both healthy and COVID-19 patients from 13 countries. They included any study that used yoga, meditation, or pranayama (intentional breathing)—or a combination of these practices—and found favorable changes in more than two dozen biomarkers.

For specific autoimmune conditions like psoriasis, recent evidence of six trials on mindfulness and meditation showed marked improvement in the participants’ skin condition.

Heart Health

Some of the earliest studies on the benefits of meditation were for hypertension—an important risk factor for cardiovascular disease. One study reviewed 30 years of evidence for the MBSR program, and found promising results, particularly for a reduction of diastolic blood pressure (BP). Another study showed that meditation could lower both systolic BP (the pressure in your arteries when your heart beats) and diastolic BP (the pressure in your arteries between beats).

Another review found that all types of meditation reduced systolic BP, but focused attention meditations also reduced cortisol and open monitoring meditations (being aware of all bodily sensations and external stimuli) reduced heart rate. Both of these measures are considered markers of physiological stress on the body.

Does Meditation Change the Brain?

Recent research has called into question past findings that meditation changes the structure of our brain. Structure includes grey matter volume or density, which play key roles in memory, emotional regulation, and decision-making.

However, functional changes in the brain may be a more important measure to consider, as those changes can influence how well our brains perform certain actions. One study revealed that focused attention meditation impacts three key regions in the brain’s networks: default-mode, salience, and executive control. These networks relate to our sense of self, communication and behavior, and problem solving.

For people who have experienced a brain injury, meditation may improve a range of symptoms, including cognitive performance and self-related processing (how we relate to the notion of our ‘self’, which is an important aspect of how we relate to others).

Meditation Can Make a Difference

The evidence across a wide range of mental and physical health issues has found that meditation is a beneficial component of treatment and can complement more traditional therapies. However, many researchers suggest that bigger and better trials are needed, especially for underserved populations who often face worse health conditions and are less likely to practice meditation.

Taken together, hundreds of studies show that the practice of meditation is a safe, effective, and low-cost way for individuals to manage (and potentially improve) their overall health and well-being.

Originally Published: www.mindful.org

The post How Meditation Supports Health and Healing appeared first on Table for Change.

In the Theravada tradition, two basic forms of meditation (Pali: jhana, Sanskrit: dhyana) have been practiced in various forms.

1. The first one is closely related to the Hindu tradition of Yoga practices, involving a process of moral and intellectual purification, associated with stages of jnanic attainment.

2. The second form of meditation of the Theravada tradition is called vipassana or insight meditation, which requires concentration and is produced by exercises such as concentrating on one’s breathing. This is then used to attain directly the Buddhist insight into the truth that all reality is without self and impermanent and is filled with suffering.

This insight from the Buddhist perspective gives direct access to progress along the path of actual attainment of nirvana itself. Though vipassana forms are never completely ignored, the emphasis is placed on jnanic forms in Theravada texts.

Vipassana is the essence of what Gautama Buddha practiced and taught during his 45 year ministry. During this time, large numbers of people in North India are believed to have been freed from the bonds of suffering by practicing vipassana, allowing them to attain high levels of achievement in all spheres of life. Over time, the technique spread to the neighboring countries of Myanmar (earlier Burma), Sri Lanka, Thailand and others, where it is said to have had the same ennobling effect.

Five centuries after Buddha, the heritage of vipassana disappeared from India. In Myanmmar, however, a chain of devoted teachers preserved it. From generation to generation, over two thousand years, this dedicated lineage transmitted the technique  in its pristine purity.

S.N.Goenka reintroduced vipassana to India, as well as to citizens from more than 80 other countries. He was authorized to teach vipassana by the renowned vipassana teacher of Myanmar, Sayagi U Ba Khin, and began conducting vipassana courses in India in 1969 CE. After ten years, he began to teach in foreign countries as well.

In a ten-day residential course, conducted at established vipassana centers, students suspend all religious practice and follow a demanding daily schedule, which includes about ten hours of sitting meditation.

Three steps to the training are –

1. Students practice abstinence from killing, stealing, lying, sexual misconduct, and the use of intoxicants.

2. For the first three and a half days, they practice anapana meditation, focusing attention on the breath.

3. Purifying the mind for the last six and a half days by the practice of vipassana: one penetrates one’s entire physical and mental structure with the clarity of insight.

Originally Published: www.hindu-blog.com

The post Vipassana Meditation appeared first on Table for Change.

But in my many years of exploring and walking the inner path, I’ve found that self-observation is THE most crucial practice, skill, and undertaking EVER. Full stop. Period. Fini!

At the time of writing, this might not be common knowledge, but there are actually two levels to self-observation – the latter being largely unknown to most people.

(I know this may sound odd, but it’s at the crux of most spiritual and religious paths; it’s just put in different ways: the kingdom of heaven, Self-realization, moksha, anatta, oneness, etc.).

Firstly, let’s get the basic definition out of the way:

What is Self-Observation?

Self-observation is the practice of witnessing one’s thoughts, feelings, beliefs, habits, and behaviors and watching how they impact one’s life.

On a deeper level, self-observation is about observing the nature of the self, also known as the ego or personal identity, to search for where, when, and how it arises and whether it truly exists outside of thought.

Self-observation can be passive or active and is often experienced through practices such as meditation, psychotherapy, and journaling.

Level 1 – How to Practice Self-Observation

In the first level, self-observation is purely a self-help practice to gain more psychological self-awareness.

The benefits of practicing self-observation at this level are many: more inner awareness, the ability to make wiser decisions, understanding of how one’s mind operates, the ability to find and resolve negative core beliefs and core wounds, access to deeper mental/emotional healing, enhanced clarity, more self-compassion, improved relationships, and so on.

Here are two common ways to practice self-observation through both meditation and journaling:

Self-Observation Meditation

• Finding a quiet place and closing your eyes (or leaving them slightly open), notice your breath wherever it presents most strongly in your body. Feel your connection to the earth beneath your feet, legs, or posterior.

• Turn your attention onto what goes through your mind. What thoughts, feelings, memories, and so forth pop into awareness?

• Simply note the inner phenomena without changing, interacting with, or trying to get rid of them. Just let it be there, exactly as it is, without judgment. Just observe whatever goes on within.

• Keep observing whatever comes up, and if you get lost in the stream of thoughts, just notice that when possible and return to observing your inner world.

• That’s it!

Self-Observation Journaling

Here are some self-observation prompts you can use in your journal:

• What am I feeling right now?

• What am I thinking right now?

• What belief is behind this feeling or thought?

• When did that feeling/desire/thought/habit arise within me?

• If I was to describe my inner landscape right now, what would it look or feel like?

• If I was in any inner season, would I be in summer, autumn, winter, or spring?

• What cognitive distortions have I been experiencing recently?

• What inner archetypes or parts of me are active right now?

Choose one or two questions and go for it!

You can also find a bigger list of 100+ prompts in my journaling ideas article.

Level 2 – How to Practice Self-Observation (i.e., Observe the ‘Self’)

Self-observation is the first step of inner unfolding.

– Amit Ray

(Please note: if you’re mentally or emotionally unstable, it’s best to stick to level 1 self-observation, as level 2 may feel destabilizing. Proceed only if you’re fairly internally balanced.)

The desire to find freedom from suffering, inner peace, and truth is at the core of many spiritual and religious traditions. The simple practice of observing the self (aka., self-observation) and trying to find whether it actually exists or not is deeply powerful and paradigm-shifting, but in a very simple way.

As a practice that is often dramatized and mystified, self-observation, as described in the book Gateless Gatecrashers, is actually quite basic, direct, and down-to-earth.

Those who persist with self-observation often experience a subtle shift in consciousness, realizing from a place of direct experience that there actually is no solid “me” – it is, instead, seen to be a thought and unquestioned core belief that we’ve been conditioned to adopt automatically since childhood.

And it’s at the root of our suffering.

In the words of Ilona Ciunaite and Elena Nezhinsky in their book Gateless Gatecrashers,

There is a simple, obvious truth: there is no such entity as “me”. There is no self at all, as in zero. There is only life flowing freely as one reality. Life just is. It is so simple that we miss it. We don’t stop to look at what’s always happening. Because of this omission, each person in this world is born into a prison, and spends their entire life feeding, protecting and trying to build and redeem something that was never there to begin with. This is the engine of all human chaos. Seeing through this illusion takes seconds—if you’re honest, and you know where to look.

Although I don’t share the same degree of realization as Ilona and Elena do at this moment, here are some pointers that I’ve found to be helpful:

Self-Observation Pointers

• Where do thoughts come from? Do you control them? (And if you think you do, think of a fruit, or a country, or an alphabetical letter – do it! – then ask the question again. Do you actually control thoughts?)

• Where do feelings come from? Do you control them?

• Where do sounds come from? Do you control them?

• Where do sensations come from? Do you control them?

• Does the wind decide when to blow? Does a bird decide when to chirp? Does a tree decide when to move? Is there any ownership there?

• Gaze at something in your room. Be aware of the thought label associated with it (e.g., “wall,” “chair”). Then drop the thought label and look directly, without a mental story or label, with your senses. Notice the difference between seeing through a thought story and seeing through direct experience.

• Look inside for your sense of inner ‘me,’ where is it? Can you find it?

• When there are no thoughts about ‘you,’ where are you?

• Can ‘you’ exist outside of a thought?

You can find more pointers in Gateless Gatecrashers and the book Liberation Unleashed: A Guide to Breaking Free from the Illusion of a Separate Self by Ilona Ciunaite.

Self-Observation Books

Some other books that can help you to go more into depth on the topic of self-observation are the following:

• Spiritual Enlightenment, the Damnedest Thing by Jed Mckenna

• Waking Up: A Guide to Spirituality Without Religion by Sam Harris

• The Transparency of Things by Rupert Spira

• Nothing to Grasp by Joan Tollifison

• Essence Revisited by Darryl Bailey

• I Am That by Nisargadatta Maharaj

• Living Realization: A Simple, Plain-English Guide to Non-Duality by Scott Kiloby

• Falling into Grace by Adyashanti

• The Direct Path by Greg Goode

• The Power of Now by Eckhart Tolle

• Presence-Awareness: Just This and Nothing Else by Sailor Bob Adamson

• Stop Fixing Yourself: Wake Up, All Is Well by Anthony De Mello

And there are many others. But here I want to point out that you don’t need to buy all of these books or go on a book-reading rampage. Just choose one that sounds good, and stick with it.

You can also read some of my other articles related to self-observation, such as my guide on self-inquiry and non-duality.

***

As we’ve seen, there are two different levels of self-observation. Regardless of where you find yourself, observing your inner world is not just an important but a crucial element of living a full and awakened life. And ultimately, we realize through self-observation that life is just living itself without any ownership.

As yoga master and teacher Swami Kripalu once said,

The highest spiritual practice is self-observation without judgment.

Indeed, self-observation is perhaps the most vital tool in our spiritual, emotional, and psychological toolkit, for without it, we can’t perceive the truth directly from our own experience.

Originally Published: wakeup-world.com

The post How to Practice Self-Observation (Prompts and Meditation) appeared first on Table for Change.

What is our visceral, embodied experience of nonself? Rather than using conceptual analysis, how do we feel nonself? How does it feel different from our usual experience of self?

When we focus on our felt experience, we discover that self is claustrophobic, like a dark dungeon or a caged bird. The experience of nonself is like taking off a tight shoe, a breath of fresh air, the shrrrr of the wind in the pine trees, the wide-open ocean. Going beyond intellect and philosophy, we can know these experiences for ourselves, in heart, body, and mind.

The teaching of anatta, or nonself, is considered the most liberating tenet of the Buddhist teachings. Describing how we’re bound, fettered, and limited by the sense of ourselves as separate and self-existing, this teaching offers the possibility of unbinding and freeing the heart and mind.

While many practitioners find anatta difficult to understand, it’s even harder to imagine how we could believe ourselves to be separate, independent beings when we’re so intimately connected with our environment. With every breath, every sound, every bite of food, every step, we’re here, immersed, embedded, inextricably linked. That’s so clear it’s hard to believe we actually have the illusion we’re separate from life and truly independent! As humans, we create this separation as a survival strategy, but while it may help us survive, it doesn’t make us happy.

To be clear, nonself teachings do not suggest we wipe out any of the programming that helps us get through the day. We’re not declaring that I don’t exist, you don’t exist, and everything is an illusion. We don’t get rid of our functioning, everyday self.

We do, instead, explore different ways of experiencing how we exist, and note that our usual way of seeing ourselves limits the freedom of the mind/heart. With the anatta teachings, we expand our options. We discover the freedom of nonself, the dissolving of the contraction of the mind/heart caught in separation.

The openness of nonself is natural, nothing special. It’s a relief, like coming out of a dark tunnel into bright daylight.

Nonself teachings in the sutras are often conceptually based, emphasizing deconstruction and analysis of the conventional view of self. The Buddha offered a number of conceptual paradigms related to the constructed nature of the self, and these give us useful frameworks for our experiential exploration.

For example, the Buddha explained nonself through exploring the composite nature of the self through contemplating the six senses. Is there anything beyond seeing, hearing, tasting, smelling, feeling the body, and the experience of mind?

The same sense experiences, arranged in a different format, are included in the teachings on the five aggregates (skandhas) of clinging: the body, and four experiences of the mind, including feeling tone, perception, karmic formations, and consciousness. The Buddha asks, “Are these experiences permanent? Are they controllable?” (Spoiler alert: They’re not.) “Is it proper to take what is impermanent and uncontrollable as my self?” (Spoiler alert: It’s not.) These questions can loosen our conviction that we only exist in the way that we conventionally think that we do, as permanent and self-existing.

Another teaching on nonself, called dependent co-origination, describes twelve steps that lead to the creation of self, and consequently, suffering. The Cliff Notes version of this teaching starts with basic ignorance about the way the world is. Influenced by our accumulated conditioning, experiences of the body and mind and consciousness arise along with an affective quality. Out of ignorance and habitual conditioning we react to this affective tone in increasingly contracted and confining ways, leading to the birth of the sense of ourselves as separate. Therefore, we suffer. Our human life (and lives) is this endless round of creation of self and suffering, until we find a way to break the chain with mindfulness and wisdom.

These conceptual frameworks are useful, yet understanding them intellectually only carries us so far. Though conceptual understanding doesn’t unbind the mind/heart, these frameworks can point us to our direct feeling experience. Then, from a nonconceptual paradigm, we feel our way into nonself. This is not a theoretical or abstract exploration; it’s visceral and embodied. We experience the creation of self up close and feel into its release.

How do we experience self when it feels strong? We feel contraction, clinging, binding, tension, stress, self-preoccupation, limitation, tightness, and inflexibility. What happens when awareness directly contacts this experience of self in the mind, heart, and body? As we get intimate with the clenching, the willingness to open and relax the tight fist grows. How, then, do we experience nonself? As we familiarize ourselves with the openness of the unbound mind/heart of nonself, it manifests as ease, spaciousness, flexibility, softening, allowing, relief, freedom, and the healing of estrangement.

With the background of the conceptual frameworks, we delve, from the perspective of the heart, into our felt experience of self and nonself, suffering and freedom. We soften our way into melting, or dissolving, the barriers created by these contractions of self. This melting uncovers the radiant heart, the unbound heart, the heart that is not contracted around me and mine, but is open and able to touch life and be touched by life. This unbound, unmuddled heart responds to life with more clarity and compassion.

In our meditation practice, we feel the self-protective nature of our contraction and clinging and grow willing to feel the vulnerable nature of letting go. We see that the self is composed of control strategies! These strategies limit us, confining our hearts in a narrow cage in order to feel safe. What do we do with this dilemma? Our evolutionary and biological imperative calls for us to create safety and security for ourselves, and yet these very strategies cause suffering. The heart yearns for more space, for more freedom.

The Buddha taught that the second noble truth, the cause of suffering, is this very experience of contraction and control. The third noble truth, freedom from suffering, is the relaxing of the grip, the opening of the clenched fist. The heart and mind unbind from the patterning of hanging on, holding on, and contracting.

In the meditative process, awareness meets contraction, whether on gross levels such as fear or anger, or subtle levels such as the slightest tightening in the mind/heart. Recognizing the stressful nature of holding on, awareness considers letting go on all levels—the physical body, energy body, mind, heart, subtle body, even the cells. With continued application of soft, kind-hearted awareness, these rigid protections dissolve and allow contraction to unbind itself. We feel our way to freedom through intimacy with both the binding and the release.

Nonself, then, refers to letting go, to not hanging onto experience. It’s not something that we do, but rather something that we don’t do. We don’t hang on. We don’t contract around experience. We don’t imprison our hearts and minds in a cage of separation. We still have a functioning relative self that can respond to arising experiences in skillful ways, but not a rigid inflexible self that shuts down, contracts, owns, and tries to micromanage what arises.

As we let go of contraction and grasping, the heart opens, widens, and disentangles. The openness of nonself is natural, nothing special. It’s a relief, like coming out of a dark tunnel into bright daylight. The unbound heart, strong in wisdom, equanimity, love, and compassion, can engage with this wild, crazy world with wisdom and compassion.

Trust and confidence are the path and the fruit of this exploration. Our heart is flexible enough to accommodate what comes our way and respond skillfully and heartfully. We settle into the freed mind/heart, down-to-earth, unfettered, and engaged.

Originally Published: www.lionsroar.com

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