Shamatha: The Art of Stopping, Calming and Resting
facilitated by Pete
Thay often tells the old Zen story about a man riding on a galloping horse. As the rider rushes by, another man, standing alongside the road, shouts to the rider, asking him where he is going. To this, the rider replies, "I don't know! Ask the horse!" Thay suggests that we need to stop the horse to reclaim our liberty and dignity. This is the foundation of Buddhist meditation and everyday mindfulness practice.
When we stop we gain the capacity to calm our body and mind. We begin to master the art of breathing in and out as a source of stability and joy. Then we can face strong emotions without being swept away by them. We can let go of the “story” and attend to the feeling in the here and now. Buddha offered a number of techniques for this and Thay suggests the following:
1. Recognizing when they are feeling a strong emotion such as anger.
2. Accepting that they are feeling the strong emotion and not trying to deny it.
3. Embracing their strong emotions "like a mother holding her crying baby."
4. Looking deeply to understand the causes of their strong emotions.
5. Reflecting on the many primary and secondary factors that resulted in the strong emotions.
When practicing sitting meditation Thay suggests that we be like a pebble that is tossed into the air and falls into a river. The pebble allows itself to sink slowly, without struggle, until it reaches the riverbed, where it continues to rest as the water passes by. "When we practice sitting meditation we can allow ourselves to rest just like that pebble. We can allow ourselves to sink naturally into the position of sitting - resting, without effort."
In the coming week consider making a commitment to practice sitting meditation every day for at least 5 minutes. As you sit, do not worry about the quality of your thoughts or the results. Make yourself stable and take a moment to simply enjoy sitting and breathing. Relax with it and know that you are watering the seeds of practice and transformation. Real happiness is as close as our conscious breath.
Between now and Sangha I also invite you to notice the habit energy of rushing. How we habitually act as if our happiness is in the future. Walking to the kitchen are you enjoying your footsteps or thinking about what to eat? While eating do you want the next bite before this one is swallowed? While driving, is the red light as enjoyable as a green? Are we thinking of what we want to say while our friends and loved ones are talking? With kind awareness observe how the mind slips away from the present
practicing mindfulness in the tradition of Thich Nhat Hanh.
Meeting in person: SUNDAYS 4-5:30 pm PST
Bard Hall at
First Unitarian Universalist Church (UU)4190 Front St, San Diego CA 92103
Parking is provided in the Ace lot with a church pass (available onsite)