Stress Meditation II~ Embracing Stress
Embracing Stress with Attention & Intention (intermediate, level-II)
Our natural habit is to turn away from what is unpleasant or stressful. In this regard the Buddha (awakened being) taught the 4 Noble Truths.
1- There is stress. (discontent)
2- There is a cause of stress. (taking/making it too personal)
3- There is an end to stress. (contentment)
4- There is a path that leads to the end of stress. (mental development)
The 3 Noble Truth is the “embracing of stress” or to “be content with discontent”.
With INNER Stress Management we learn how to embrace stress. We do not push stress away or allow it to overwhelmed us.
The starting point to develop this transformation skill is interest. When we are interest there is a natural joy and effortless energy that arises. We can try this out right now by “Stopping” and allowing the mind to become interest in a simple experience like looking at a colour/object, or listen to a sound feeling a body sensation i.e. breath/heartbeat. The interest sharpens and energizes the mind. When the mind is struggling with an experience it does not want. The mind becomes conflicted and tired. This can lead to physical, emotional and mental health issues. To change this we become interested in the stressor and its cause. This the practice of embracing stress.
REMEMBERING TO BE INTERESTED IN …
"Interest is the zest of LIFE"
INTEREST, is also the bases of learning. When we are interest in learning new things about our self and LIFE, there is a natural energy that arises within us. Interest, contains the 2 qualities of ATTENTION & INTENTION. These 2 qualities support all meditation practices.
ATTTENTION (awareness)
Before we can change our inner experience of stress, it first has to enter into our conscious attention.
INTENTION (caring)
Once we are aware of the object of experience, we bring to it a compassionate intention.
The 2 MAIN MEDITATIVE QUALITIES: ATTENTION & INTENTION
1- Remembering to be attentive.(awareness)
This is always the 1st step of 2 steps, before conscious change can occur. When we are attentive, we are informed of our inner experiences of the body, heart and mind. When the object of experience is known it then can be wisely responded to.
2- Remembering to intend the mind? (caring)
This is the 2 nd main step. Many of our thoughts, words and actions first began with an intention. The intention to not force the mind, could be considered the 'Golden Rule of Meditation'. But rather gently guide the mind, using CARING phrases of intention. i.e. "may the ... be well"
How to remember to intend the mind.
* Repeat any phrase of intention that feels right at the time and let them change on their own.
* The words used in the phrase, are not as import as the intention under the words.
* Repeat the intention 3 or more times with the sensations of the in/out breath.
Remembering to be interested in the Body
Bare AWARENESS of the body is only possible when we are completely present to it's sensations. And being completely present the negative thought/emotional loops are broken and our energy is restored. This 'being present' can momentarily allows us to see what is needing to be CARED for in our body, heart or mind.
How to remember the body.
1st- Bring AWARENESS to the posture of the spine and it's sensations of hardness and support.
2nd- Set a CARING intention of "may the spine be strong", without expecting any changes.
3rd- Trusting the spine to support the body, offer the intention of "may all the muscles be soft".
4th- The we gently rest with in this strong and attentive posture.
Remembering to be interested in the Breath
AWARENESS of the qualities of the breath indicates the conditions of the heart and mind. When there is over-anger/thinking the breath is shallow. When there is love/contentment the breath is deep. The breath also works in reverse. Deep belly breathing calms the body, heart and mind.
How to remember the breath.
1st- We bring the interest to the qualities of the breath. Is it tight & shallow or open & deep?
2nd- We can then set a CARING gentle intention for the breath "may the out breath be complete".
3rd- We invite the lower ribs to expand in/out, slowly calming the body, heart and mind.
4th- Throughout meditation we maintain some of the interest on the qualities of the breath.
How does Remembering to be interested help in daily life?
The more often that we remember to be interested in the intentions of the mind, the activities of the body and the qualities of the breath. The sooner we will recognize and release stress before it builds up to a harmful level.