One suggestion - from contemplatives round the world throughout the ages, put in modern language: Also from the same center at UCLA: Dan Siegel’s “Wheel of Awareness” - with a twist.
1. Look at your palm
2. Notice 2 aspects of the experience (don’t separate or divide these - it’s just two aspects of one unified expeirence): (1) the palm; and (2) awareness of the palm
3. Now, shift your attention from the palm to rest more fully in that awareness.
You may need some initial settling of the mind. You can settle the body by noticing the “FEEL” of breathing throughout the body. You’ll notice even the legs and torso very slightly responding to the natural spontaneous flow of inhalation and exhalation. If that’s confusing, just notice the feel of the flow of air in and out of the nostrils. If your mind is STILL too chaotic, count the breaths - inhale 1, exhale 2, up to 21, or whatever you like.
Ok. Now, right now, at this moment, notice - screen, awareness of screen.
Sounds, wareness of sounds
Thoughts, emotions, body sensations, awareness of these.
As you’re walking, WITHOUT practicing being in the present, if you slowly and gently learn to shift your attention to the always present background calm, still ,peaceful awareness, you’ll find as long as you’re immersed in that awareness, your thoughts are much less and you are automatically in the present.
Here’s a song I wrote about this gentle shift from object awareness to awareness of awareness
I don't have the mobility to take a walk, but I'm always present when I read your essays.
When I watch the news. When I talk with my hubby. When I play with my cats. When I write in a passion.
Wonderful! Something we should all try.
One suggestion - from contemplatives round the world throughout the ages, put in modern language: Also from the same center at UCLA: Dan Siegel’s “Wheel of Awareness” - with a twist.
1. Look at your palm
2. Notice 2 aspects of the experience (don’t separate or divide these - it’s just two aspects of one unified expeirence): (1) the palm; and (2) awareness of the palm
3. Now, shift your attention from the palm to rest more fully in that awareness.
You may need some initial settling of the mind. You can settle the body by noticing the “FEEL” of breathing throughout the body. You’ll notice even the legs and torso very slightly responding to the natural spontaneous flow of inhalation and exhalation. If that’s confusing, just notice the feel of the flow of air in and out of the nostrils. If your mind is STILL too chaotic, count the breaths - inhale 1, exhale 2, up to 21, or whatever you like.
Ok. Now, right now, at this moment, notice - screen, awareness of screen.
Sounds, wareness of sounds
Thoughts, emotions, body sensations, awareness of these.
As you’re walking, WITHOUT practicing being in the present, if you slowly and gently learn to shift your attention to the always present background calm, still ,peaceful awareness, you’ll find as long as you’re immersed in that awareness, your thoughts are much less and you are automatically in the present.
Here’s a song I wrote about this gentle shift from object awareness to awareness of awareness
Whatever the place you’re in
Whatever you feel
Whatever is going on
Remember to Be
Let go of the future
Let go of the past
Set all your concerns aside
Remember to Be
CHORUS
No matter the grief or pain
We still can be free
With just the most gentle shift
Remember to Be
****
Whenever the SIlence blooms
Our Heart can breathe free
The chains on our wings are broke’
Just ‘membrin’ to Be
Let go of the future
Let go of the past
Set all your concerns aside
Remember to Be
CHORUS
No matter the grief or pain
We still can be free
With just the most gentle shift
Remember to Be
Remember to Be
Remember to Be
https://soundcloud.com/don-salmon-978341981/remember-to-be