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4.1 | What have you learned / observed over time in your formal meditation on continuing to practice mindfulness of the body and cultivate goodwill for self and others?
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I recently noticed during a difficult conversation in a staff meeting I was leading, that in one of the most difficult moments of deep discomfort, I was able to step back and take in my body and sensations that were present. I have been able to generate goodwill (always a work in progress!!) some of the most challenging people in my life. It feels healthy and offers a refreshing perspective.
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Mindfulness of the body: The most significant impact is becoming aware of how I feel in a given situation and noticing impulses. The first, seeing how I feel, has been more of body practice. I’m more aware of how my body reacts to situations. If I’m nervous, I feel the tension in my shoulders and buttocks. If I’m angry, my ears feel like they’re on fire, and it’s almost as if I’m not breathing. It’s like my whole body closes up and cannot move. Now, I notice my body’s response more, and I can say, wait, you’re tensing up; you must be nervous and try to approach it without judgment but with curiosity. So first noticing the body, identifying the emotion, and then getting curious about why the emotion is present so that I can get back to point.
Cultivate Goodwill: Leaning deeper into understanding that I don’t have to agree with or like to be in the company of everyone but I still need to treat every person with respect and kindness. Also leaning into the goodness in all of us.
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I’ve used Nikki’s positive and joyful reminders to begin again and embrace failure lately. I haven’t been feeling well physically but continued to do body scan MBSR work and use the body as an anchor during meditation practice. This feels like a huge accomplishment right now.
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It’s gone from being difficult to necessary. Meditation gives me a place to feel at home no matter where I find myself and it keeps me clear on my connection to all.
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A minute to focus on what my body is telling me and a self compassion practice can set and reset me along the work day ( and weekends and evenings too 🙂 What a gift! Especially in these high anxiety and uncertain times
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Meditation helps calm my mind and gives me more patience with others. I allow myself and others more space and understanding.
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I continue to learn to be kinder to myself, to note without judgement, to begin again. Today I was cultivating awareness of bodily sensations that arose from activated mental states – observing, labeling, noting, not judging myself for them or being derailed by them. I am understanding more and more about practice, returning to the same object – learning something new about my experience or relearning something old – but knowing that is all the same practice – and I show up in the world in a way that is more aligned with my values because of it.
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There are some days when I crave meditating and some days when I am very resistant to it. When I finally choose to do it, I generally love it and wonder why I was resistant in the first place!
I’m finding lately that the stress just melts away from my body when I meditate and it feels so good! -
There are some days when I crave meditating and some days when I am very resistant to it. When I finally choose to do it, I generally love it and wonder why I was resistant in the first place!
I’m finding lately that the stress just melts away from my body when I meditate and it feels so good!
Cutivating good will helps me have more compassion for everyone in my life. -
Mindfulness of body was very powerful for me, sitting with a sensation, emotions and thoughts would arise, then back to the breath and then the body. Then repeat.
I found it amazing and shocking how noisy, messy and active my mind was/is, especially around difficult work relationships and work tasks. I have found that this thought volume button has lowered (a little) this fall with more regular meditation practice, and I also started “living in” and experience my body more, feeling more calmer and grounder at work and at home.
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As I practice, I notice I become more sensitive to my feelings as if uncovering an ability to sense. I’ve shifted my goodwill practice to when I have a meal, instead of a formal seated practice. I hover my hands over my food and send gratitude to all beings (plants, animals, humans) that made that possible, including those that I might have difficulties with.
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My practice has been decidedly inconsistent – I am recognizing how difficult it is for me to prioritize this, and the enormous dividends that can be gained when I do. I’ve found it comes easier when it’s not been attached to specific parameters or ideas of what sitting should look/feel like. Perhaps at this stage, for me, practice is a moment where I feel the earth or feel spirit and thank it, and the more I can cultivate those brief moments, the stronger these muscles become.
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Two main things:
—The renewed and continual practice of Metta, which I’ve had exposure to previously and am immersed in as part of this certification, has cemented the idea that the more kindness and care I can focus inward toward myself will equal more kindness and care that I am able to summon and radiate outward toward others. Caring for myself allows me to open the aperture of metta to everyone else. I’d known this but now live it. Everyday. Big difference and something I want to hold close moving forward.
—Because of what I just wrote above, my ability to cultivate awareness moment to moment in situations with close loved ones—my spouse and my two very young children—has grown noticeably. Even in what most would consider exigent circumstances (i.e., once in a century public health disaster, unnatural living conditions, constantly indoors and together) when relationships for many are fraying, I’ve noticed my ability to remain calm and mindful when triggered has grown. The positive impact on those relationships has been immense. It doesn’t mean everything always goes well. But when it’s not going well, I notice it, notice what’s happening inside myself and can shift course. -
1) I love that this class has encouraged me to keep up my formal practice and given me topics to focus on for days when all my mind want to do is wander 🙂 2) I continue to be grateful for the reminder and gift of devoting time to myself during these formal sittings. Over time, I’ve really noticed how much more present I am both at work and at home. And on those occasions when I’m not present, I do at least take stock of that when I’m no longer in the situation and am able to reflect on it and learn from it for next time 🙂
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