Mindfulness: I’m too busy and other excuses

The practice of mindfulness takes patience and dedication and the litany of excuses not to practice are endless, but I will attempt to debunk a few of the more common ones.

“It makes me more anxious”

Some people, especially people with anxiety issues, find practicing mindfulness increases their anxiety.  This is an understandable reaction, but not enough to give up on the practice.  It is often found that the exercises focusing on breathing cause the most anxiety.  Simply focus on the non-breathing focused exercises to begin and once you become comfortable with mindfulness practice come back to the breathing exercises.

 I just can’t do it

What exactly does the person mean by this?  Is it just too hard?  Are they having difficulties concentrating?  Do they believe to be successful thoughts and feeling never intrude?  Many people say they can’t do it when they just mean it is really hard.  Truth is practicing mindfulness is a hard skill and the only way to get better is to keep pursuing it.

I don’t have time

This is one of the simplest problems to fix.  You can practice mindfulness anytime, doing anything.  If what you mean is you don’t have time for formal practice, let me remind you some of the exercises only take a few to ten minutes.  It is better to spend 10 minutes fully dedicated than an hour half-heartedly.  Try setting aside 10 minutes in the morning to practice mindfulness.

I can’t stay focused

Mindfulness is simply about staying in the present moment with acceptance.  Please throw any other expectations out the window.  The object of practicing mindfulness for many is to feel better.  It is with this in mind that we reach a paradox.  To feel better you must practice mindfulness, but if you focus on feeling better you have trouble staying focused on mindfulness.  So throw away the goal while practicing mindfulness and you will achieve that goal.

I fall asleep

Some people find they drift off when they practice mindfulness.  If the person has trouble sleeping this can be a good thing, simply practice mindfulness of part of your preparing for bed routine.  There are several factors to consider if this is a common issue:

  • Do you need more sleep? If you are sleep deprived your body will want to take advantage of this quiet time.
  • Is there a better time of day to practice? If at the end of the day you are always exhausted, simply begin practicing in the morning.
  • Did you eat a big meal shortly before practicing? Watch out for a food coma!
  • Is there a different position you can try? If you practice mindfulness lying down, simply try it is a sitting position.
  • Are you closing your eyes? Keep your eyes open while practicing.

You have to plan for the future

Some people believe that practicing mindfulness means you never consider the past or the future.  This simply is not the case, but you may be able to do those things mindfully whereas you do not currently.  Often planning for the future isn’t planning at all, but instead it is worrying.  Mindfulness actually helps you in planning for the future by keeping you grounded in reality of the present moment.

What is Meditation?

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What is meditation?

“Meditation is a conscious effort to change how the mind works. The Pali word for meditation is ‘bhavana’ which means ‘to make grow’ or ‘to develop’.”
~ Buddhanet.net

Well that was an easy and painless post… not quite. What really is it? How do you do it? What different types are there? I get so many questions about this subject when it comes up that I am a practicing Zen Buddhist. Let’s hope what follows will make it a little more clear as we briefly cover these questions while discussing five different types of meditation. I practice Zazen, so it is the one I know the most about but I have experimented with the other forms and am pretty familiar with all of them to a degree.

First, how do you meditate? All of them in general have the same basic form:
1. Sit comfortably in one of the following positions (The uppermost being the most ideal, but whatever is comfortable):
a. Full Lotus (legs crossed with each foot resting on the opposite thigh)
b. Half Lotus (legs crossed with one foot resting on the opposite thigh; the other foot on the floor)
c. Burmese (thighs spread so that the knees are resting on the floor and both feet are close to body)
d. Kneeling with a cushion or bench
e. Sitting in a chair (feet flat on floor and the back away from back of the chair)
2. Spine straight.
3. Head up.
4. Hands in proper mudra.
5. Eyes slightly open and unfocused.

Zazen
This is the form of meditation I personally practice and is practiced by Zen Buddhists and means “just-sitting”. The goal is to free the mind of ANY kind of thinking. Beginners are often suggested to follow their breath or count their breaths. This helps in allowing you to clear the mind.

The Soto school of Zen practices what is known as shikantaza, which means “nothing but sitting.” While the Rinzai school practices Zazen and Koan study. “Koans are a paradoxical teaching question or story designed to confound linear, rational thought, and therefore to help condition the mind for enlightenment” (Essential Buddhism by Jack Maguire) The koans serve as a meditation catalyst and not purely the focus of the meditation.
For a more detailed explanation watch the following video by the late great John Daido Loori of Zen Mountain Monastery describe Zazen:

I will briefly discuss the other forms of meditation:

Samatha Meditation

Translated as calm abiding meditation practiced by Theravada school. You focus the mind on something in particular: observe the breath at the tip of your nose, sound of the rain, sound of traffic, etc. Additionally some focus on a virtue such as compassion or loving-kindness.

Vipassana Meditation

This is what is known in this country as insight meditation and is practiced by the Theravada school. Your primary focus is on your own thoughts and feelings.

Mantra Meditation
Use of a power laden syllable or series of syllables, such as Om. You use a constant still repetition such as the more complex myoho-renge-kyo (glory to the lotus sutra).

Visualization Meditation

This form of meditation is practiced by the pure land school. You mentally envision an image, often a Buddha or a particular bodhisattva.

In an upcoming post I will cover ways to be mindful besides meditation in your everyday life and your spiritual practice.

The Sixteen Bodhisattva Precepts

The Three Treasures

  • Taking refuge in the Buddha
  • Taking refuge in the Dharma
  • Taking refuge in the Sangha

The Three Pure Precepts

  • Do not create Evil
  • Practice Good
  • Actualize Good For Others

 The Ten Grave Precepts

  • Respect life – Do not kill
  • Be giving – Do not steal
  • Honor the body – Do not misuse sexuality
  • Manifest truth – Do not lie
  • Proceed clearly – Do not cloud the mind
  • See the perfection – Do not speak of others errors and faults
  • Realize self and other as one – Do not elevate the self and blame others
  • Give generously – Do not be withholding
  • Actualize harmony – Do not be angry
  • Experience the intimacy of things – Do not defile the Three Treasures

The 10 Zen Oxherding Pictures

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The 10 Zen Oxherding Pictures

Verse by 廓庵師遠 Kuoan Shiyuan [Kakuan Shien], 12th century.

Translated by Philip Kapleau (1912-2004).

Paintings by 直原玉青 Jikihara Gyokusei (1904-2005).

Gifted to Zen Mountain Monastery.

Among the various formulations of the levels of realization in Zen, none is more widely known than the Oxherding Pictures, a sequence of ten illustrations annotated with comments in prose and verse. It is probably because of the sacred nature of the ox in ancient India that this animal came to be used to symbolize man’s primal nature or Buddha-mind. 

The original drawings and the commentary that accompanies them are both attributed to Kakuan Shien (Kuo-an Shih-yuan), a Chinese Zen master of the twelfth century, but he was not the first to illustrate the developing stages of Zen realization through pictures. Earlier versions of five and eight pictures exist in which the ox becomes progressively whiter, the last painting being a circle. This implied, that the realization of Oneness (i.e., the effacement of every conception of self and other) was the ultimate goal of Zen. But Kakuan, feeling this to be incomplete, added two more pictures beyond the circle to make it clear that the Zen man of the highest spiritual development lives in the mundane world of form and diversity and mingles with the utmost freedom among ordinary men, whom he inspires with his compassion and radiance to walk in the Way of the Buddha. It is this version that has gained the widest acceptance in Japan, has proved itself over the years to be a source of instruction and unfailing inspiration to Zen students:

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The man actively seeks the ox in the forest.

The Ox has never really gone astray, so why search for it? Having turned his back on his True-nature, the man cannot see it. Because of his defilements he has lost sight of the Ox. Suddenly he finds himself confronted by a maze of crisscrossing roads. Greed for worldly gain and dread of loss spring up like searing flames, ideas of right and wrong dart out like daggers.

Desolate through forests and fearful in jungles,
he is seeking an Ox which he does not find.
Up and down dark, nameless, wide-flowing rivers,
in deep mountain thickets he treads many bypaths.
Bone-tired, heart-weary, he carries on his search
for this something which he yet cannot find.
At evening he hears cicadas chirping in the trees.

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The man discovers its tracks.

Through the sutras and teachings he discerns the tracks of the Ox. [He has been informed that just as] different-shaped [golden] vessels are all basically of the same gold, so each and every thing is a manifestation of the Self. But he is unable to distinguish good from evil, truth and falsity. He has not actually entered the gate, but he sees in a tentative way the tracks of the Ox.

Innumerable footprints has he seen
in the forest and along the water’s edge.
Over yonder does he see the trampled grass?
Even the deepest gorges of the topmost mountains
can’t hide this Ox’s nose which reaches right to heaven.

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The man spies the ox in the distance.

If he will but listen intently to everyday sounds, he will come to realization and at that instant see the very Source. These six senses are no different from this true Source. In every activity the Source is manifestly present. It is analogous to the salt in water or the binder in paint. When the inner vision is properly focused, once comes to realize that that which is seen is identical with the true Source.

A nightingale warbles on a twig,
the sun shines on undulating willows.
There stands the Ox, where could it hide?
That splendid head, those stately horns,
what artist could portray them?

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The man catches the ox.

Today he encountered the Ox, which had long been cavorting in the wild fields, and actually grasped it. For so long a time has it reveled in these surroundings that breaking it of its old habits is not easy. It continues to yearn for sweet-scented grasses, it is still stubborn and unbridled. If he would tame it completely, the man must use his whip.

He must tightly grasp the rope and not let it go,
for the Ox still has unhealthy tendencies.
Now it charges up to the highlands,
now it loiters in a misty ravine.

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The man tames the ox.

With the rising of one thought another and another are born. Enlightenment brings the realization that such thoughts are not unreal since even they arise from our True-nature. It is only because delusion still remains that they are imagined to be unreal. This state of delusion does not originate in the objective world but in our own minds.

He must hold the nose-rope tight and not allow the Ox to roam,
lest off to muddy haunts it should stray.
Properly tended, it becomes clean and gentle.
Untethered, it willingly follows its master.

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The man rides the ox home.

The struggle is over, “gain” and “loss” no longer affect him. He hums the rustic tune of the woodsman and plays the simple songs of the village children. Astride the Ox’s back, he gazes serenely at the clouds above. His head does not turn [in the direction of temptations]. Try though one may to upset him, he remains undisturbed.

Riding free as air he buoyantly comes home
through evening mists in wide straw-hat and cape.
Wherever he may go he creates a fresh breeze,
while in his heart profound tranquility prevails.
This Ox requires not a blade of grass.

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Once home, the man forgets the ox and is left with himself alone.

In the Dharma there is no two-ness. The Ox is his Primal-nature: this he has now recognized. A trap is no longer needed when a rabbit has been caught; a net becomes useless when a fish has been snared. Like gold which has been separated from dross, like the moon which has broken through the clouds, one ray of luminous Light shines eternally.

Only on the Ox was he able to come Home,
But lo, the Ox is now vanished, and alone and serene
sits the man.
The red sun rides high in the sky
as he dreams on placidly.
Yonder beneath the thatched roof
his idle whip and idle rope are lying.

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The man forgets the self as well.

All delusive feelings have perished and ideas of holiness too have vanished. He lingers not in [the state of “I am a] Buddha,” and he passes quickly on through [the stage of “And now I have purged myself of the proud feeling ‘I am] not Buddha.'” Even the thousand eyes [of five hundred Buddhas and Dharma masters] can discern in him no specific quality. If hundreds of birds were now to strew flowers about his room, he could not but feel ashamed of himself.

Whip, rope, Ox and man alike belong to Emptiness.
So vast and infinite the azure sky
that no concept of any sort can reach it,
Over a blazing fire a snowflake cannot survive.
When this state of mind is realized
comes at last comprehension
of the spirit of the ancient Patriarchs.

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The man is returned to the source of his being.

From the very beginning there has not been so much as a speck of dust [to mar the intrinsic Purity]. He observes the waxing and waning of life in the world while abiding unassertively in a state of unshakable serenity. This [waxing and waning] is no phantom or illusion [but a manifestation of the Source]. Why then is there need to strive for anything? The waters are blue, the mountains are green. Alone with himself, he observes things endlessly changing.

He has returned to the Origin, come back to the Source,
but his steps have been taken in vain.
It is as though he were now blind and deaf.
Seated in his hut, he hankers not for things outside.
Streams meander on of themselves,
red flowers naturally bloom red.

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The man enters the marketplace to serve with helping hands.

The gate of his cottage is closed and even the wisest cannot find him. His mental panorama has finally disappeared. He goes his own way, making no attempt to follow the steps of earlier sages. Carrying a gourd, he strolls into the market; leaning on his staff, he returns home. He leads innkeepers and fishmongers in the Way of the Buddha.

Barechested, barefooted, he comes into the marketplace.
Muddied and dust-covered, how broadly he grins!
Without recourse to mystic powers,
withered trees he swiftly brings to bloom.

The Noble Eightfold Path: In Bullet Points

Wisdom

  1. right understanding
  2. right thought

Morality

  1. right speech
  2. right action
  3. right livelihood

Mental Discipline

  1. right effort
  2. right mindfulness
  3. right meditation

Wisdom

  • Prajna (Sanskrit)
  • Acquired through cultivating truth from one’s experiences and not through intellectual prowess.
  • Matter of growing insight, not gaining knowledge.
  • Right understanding —> right view
  • Right thought —> right resolve

 Morality

  • Shila (Sanskrit)
  • Based on specific ethical precepts
    • Right speech —> not lying or slandering, etc.
    • Right action —> not stealing, killing, getting drunk, sexually irresponsible, etc.
    • Right livelihood —> doing work that assists oneself and others towards enlightenment.
      • Example: There are obvious occupations that would not be appropriate here such as crime or prostitution. The gray area… if you believe that right action involves  not getting drunk, then a job as a bartender or server may not be appropriate for you

 Mental Discipline

  • Samadhi (Sanskrit)
    • Also means concentration
  • Distinct from wisdom
  • Right effort —> determination to practice the dharma
  • Right mindfulness > completely present in each and every moment
    • Not brooding over the past or the future
  • Right meditation (or absorption) —> stilling the mind
    • One-pointedness of mind