Mindfulness Meditation
Mindfulness is best describes as moment-to-moment, non-judgmental awareness. It is cultivated by paying attention to those aspects of our bodies, our minds, and our lives that we so take for granted - from our own breathing and body sensations to our perceptions, opinions, and emotions, and those of others. The practice of mindfulness can be profoundly transforming and healing, and make it easier fro us to experience the web of interconnectedness in which we live and work. It can give rise to greater insight and clarity, as well as greater empathy for oneself and others. Mindfulness can help us be more in touch with our deepest and most trustworthy moral and ethical instincts, reminding us and grounding us in what is most important in our own lives and in the life of those we most love and care for. John Kabat Zinn



Vipassana - The Buddhist Yoga of Mindfulness
The technique of vipassana is to observe the truth of suffering within oneself, how one becomes agitated, irritated, miserable. One has to go within oneself to observe it objectively. Otherwise the cause of misery always appears to be outside. Say for example that I am angry, and I want to investigate this anger. Even if I close my eyes and try to understand it, the apparent external cause of the anger will keep coming to mind, and  will keep justifying my behavior. "So and so abused me, so an so insulted me, and that's why I am angry. It's no fault of mine. But the fact is I am miserable"
The technique of vipasssana teaches you to just observe. If you are miserable, just observe misery as misery. As you start observing, the cause of misery becomes clear. Because you reacted with negativity, with craving or aversion, you are now experiencing a very unpleasant sensation in the body. But as you keep observing the sensation, it loses its strength and passes away, and the negativity passes with it.
We start with respiration because the mind doesn't become concentrated unless it has an object to focus on. We observe the breath coming and going at the entrance of the nostrils and then expand to experience the sensations throughout the body. These sensations take us to the root of our minds. They take us to the root of the misery, to the root of the cause of the misery, and they help us to eradicate that cause. This is what is taught in vipassana.
S.N. Goenka

The Inside Job of Living in the Present
When I am in the Present, I am free to be exactly as I am. I fully accept myself as I am at this very moment, and I flow with my unfolding experience of life. The moment fear interferes with this connection, I'm startled out of the present; suffering and mental oppression begin, and I'm drawn into conditioned patterns of self-defense, projection, and acting out.
Our pervasive fear of simply 'being' has traumatized us individually and collectively since the dawn of time, and devastated our sense of what it means to be alive. But who and what are we petrified of? Could it be that on a basic level, we are terrified of our own believed mind sets of being annihilated, the fear of which has produced a culture of anxiety and violence that dominates our world at large?
The very acknowledgment and acceptance of this fear is the return to the Present. We have glimpses of Being Present at random moments: when we find ourselves quietly enjoying nature, when a baby is born, when we fall in love, when a loved one dies, when we're stilled by beauty. At times such as these, we find that our minds are "still" enough to allow our bodies to connect to the Present, without interference, judgment, or fear.
But more frequently, we're "out of time." Our awareness is veiled by unconsciousness, hidden by the fear of Being. Adapting to a divisive world, we expend great energy protecting ourselves from external attack -- both real and imagined -- and from past worries and future terrors. We judge, blame, compare, despair, envy, justify and deny -- so busy surviving that we become "human doings" threatened by the challenge to Be. In the name of surviving this fear we create endless systems of self-defense: armies, governments, and religions, cultures, communities, families, and intimate relationships, which, though not necessarily harmful in themselves, can obscure our innocent, singular, unguarded connection to the moment.
Today we have reached critical mass in this accumulated fear of being, as a river of terror floods our world. Difficult as these dangers are, they also present us with an opportunity to examine and transcend the fears that stand between our lives and ourselves. They represent a chance to free ourselves from the internalized terror of the Present. Becoming conscious of individual fear (as well as collective paranoia) can bring you into a more intimate relationship with your own self-oppression, and help to unleash your natural freedom to be who you are. Living In The Present can help you to embrace responsibility for Being in this miraculous world, and to respond with love and acceptance to your own obstacles. Courage is not the absence of fear, after all, but the willingness to live with fear without becoming its hostage, and to make room enough in your heart for what is, one breath at a time. S.K.

Creating Peace When we talk about peace, we are mostly referring to an agreement or an arrangement. We often talk about the intellectual concept/noun of "Peace." Very few expect that in this complex world in which we live, there could be real peace. Real peace is an inside job. We can only make peace with ourselves -- in the present. Being at peace with ourselves - in our own lives, and demonstrating it - inspires others. Peace is a consciousness. When many practice this consciousness, its critical mass spreads like the "100 Monkeys" theory.

A human being, though one organism, is divided by fear into many parts, and in his traumatized mind set, has to answer to many voices: "What's wrong with me? / Am I worthy of this? / Why is this happening to me? / I am wrong / I am right / I am all alone / I am defective / I am unlovable / I am powerless / I am a loser / I am less than / I am more than / I am going to die / Shame on me / Poor me / If only I could / I am damned / I am unlucky / I don't measure up / What's the use? / We're all doomed," and more.

Dealing with these voices is often an unconscious process. It is as if the mind argues with itself, and doesn't know it. In our defensiveness, we become indignant and self-righteous, we project and we act out. Overwhelmed by these voices and unable to tolerate our own feelings, we leave the present  moment, and disassociate from our bodies into agendas, beliefs and stories that justify our pains and fears. Disputes and conflicts with ourselves and with others are expressions of these dreaded, anticipated, and fears and pains.

Making peace is the' inside job' of being present with these voices. Identifying and acknowledging them for what they are and accepting them -- we can take responsibility  - able to respond to them rather than react. Containing and feeling them and enduring their physical sensations helps us to drop back into our bodies, out of our heads; connecting with Mother Earth grounds us in our experience. Opening our hearts to the life we are living helps us to reconnect with our source, break through the isolation and shame of our own fear/pain, and generate compassion for others.  Connecting to the breath, we surrender to the newness of the present moment, available once more to participate fully in our own lives.

Being present with these parts of ourselves that we are so threatened by - is like becoming a listening and caring parent. Many of us have not had these kinds of parents; it is not a memory we can conjure up. For some, it is an image to be "invented" and acted on "as if." We are all blueprinted with the consciousness of peace, and only we can remember and practice "peacing" our own lives. There is no higher or nobler practice than making peace with ourselves. The greatest gift we can give to ourselves and to others is the peace of the present. S.K.

The Language of the Present
A typical human scenario: Joe got on the bus, inserted his metro card and proceeded to sit down. The bus driver informed him that his card was empty. "So what do you want me to do?" said Joe. The bus driver told him that he needed to fill the card or get the right change. Joe stood there startled. He only had a $20 bill. The bus was crowded and the driver informed Joe in a calm voice that he should move in and try and get the right change or get off the bus. By that time Joe lost it and started screaming: "This is f...d up. You should have change or a machine that can fill up metro cards." The bus driver stopped the bus and told Joe to get off or he would call the police." At that point the passengers got involved and one of them offered Joe a free ride on her metro card. Joe refused, and got off the bus.
It's easy to take sides in this real life story and have an opinion about who was right and who was wrong. However, this conflict, typical as it is - has another - more hidden side to it, that can be verbalized by the language of the present. What happened in Joe's present was: he felt embarrassed and stupid for not having had fares on his metro card. His heart was racing and his breath got labored. His chest got tight. He lost it - trying to cope with his rising stress, and acted out. What happened in the driver's present: He felt bad for Joe. He wanted to help him. Joe's impatient reaction startled him. He became hardened and was just going to stick to his job. The language of the present is a simple, accurate, unarguable and non-judgmental description of what is happening in the present moment - in the body and emotions, with an awareness of thoughts. While this language can't always be conveyed in an un-mediated, unsupervised dialogue, becoming aware of it can return to us the loss of power which often makes us race for the victim position, and get lost in the defensive story the mind makes up to rescue us from feeling powerless. The language of the present is a powerful tool, point of reference, and a perspective to bridge conflict and communicate both with ourselves and with others. When dealing with pain, we often add on to the sensations and emotions of the present moment - a story. This story is geared to answer the question the mind wants to figure out - "why is this happening to me"? - which can turn pain into suffering. S.K.

Cultivating Response-ability
In the 21st Century

What is our responsibility to ourselves, to others, and to the world in which we live?

In our culture ‘responsibility’ is often used as a noun; an expectation of something
we should do ("You should take responsibility.. Why aren't’t you more irresponsible"). But how do we really take responsibility? Can it be taught?
In the complex, uncertain world of today, fear-based, judgmental, and self-righteous reactivity seem to be creating a bigger mess and threatening our very existence - collectively as well as personally. Whether it is a natural disaster like the Tsunami, terrorism, economical challenges or difficulties with a loved one; trying to get things done on the phone or on the computer; getting disturbing information about health; dealing with losses, making important decisions, or just trying to cope with living on a daily basis - our ability to respond wisely to the givens of life which we have no control over - is crucial.

Unfortunately, we are not given the manual of how to respond to life's unexpected challenges, and perhaps, it is our own spiritual responsibility to learn from our unfolding life experience. It does however help to find teachings and wisdom that can assist us in developing an organic sense of response-ability – one which we can use moment by moment, one breath at a time.

Through the practice of Mindfulness Meditation, we can develop the skill of deep, non judgmental listening to ourselves and to others, and learn to direct our attention wisely to what is happening in the present moment - thus getting a better perspective of the bigger picture of life. We can calm the mind and emotions, relax the body, manage stress, and transform fears. We can improve communication and increase productivity. We can raise the quality of our lives – as we cultivate inner-peace, wisdom of heart and loving kindness and compassion for the human condition.

Taking responsibility for our lives is a great asset and a powerful skill. Every one, can gain from more response-ability – and less reactivity, especially now - in the 21st century. S.K

5 Mindfulness Trainings:
1. Bring your attention and awareness to the suffering caused by the destruction of life. Cultivating compassion and learning ways to protect the lives of people, animals, plants and minerals. Determination not to kill, not to let others kill, and not to support any act of killing in the world, in my thinking, and in my way of life.

2. Bring your attention and awareness to the suffering caused by exploitation, social injustice, stealing and oppression. Cultivating loving kindness and learning ways to work for the well being of people, animals, plants, and minerals. Practicing generosity by sharing time, energy and material resources with those who are in real need. Determination not to steal and not to possess anything that should belong to others. Respecting the property of others, and preventing others from profiting from human suffering or the suffering of other species on earth.

3. Bring your attention and awareness of the suffering caused by sexual misconduct. Cultivating ways to protect the safety and integrity of individuals, couples, families and society. Determination not to engage in sexual relations without love and long-term commitment. Preserving the happiness of others and myself. Determination to respect my commitments and the commitments of others. Doing everything in my power to protect children from sexual abuse and prevent couples and families from being broken by sexual misconduct.

4. Bring your attention and awareness to the suffering caused by unmindful speech and the inability to listen to others. Cultivating loving speech and deep listening in order to bring joy and happiness to others and relieve others of their suffering. Knowing that words can create happiness or suffering. Determination to speak truthfully, with words that inspire self-confidence, joy, and hope. Not spreading news that I do not know to be certain or criticize and condemn of which I am not sure. Refraining from uttering words that can cause division or discord, or that can cause the family or community to break .Determination to reconcile and resolve all conflicts however small.

5. Bring your attention and awareness to the suffering caused by unconscious consumption. Cultivating good health, both physical and mental for myself, my family and my society by practicing mindful eating, drinking and consuming. Ingesting only items that preserve peace, well-being, and joy in my body, in my consciousness, and in the collective body of my family and society. Determination not to use intoxicants or to ingest food or any other items that contain toxins, such as certain TV programs, magazines, books, films and conversations. Working to transform violence, anger and confusion in myself and in society by practicing a diet for myself and for society. Understanding that a proper diet is crucial fro self-transformation and for the transformation of society.

Inspired by Tich-Nhat-Hanh

Caught in a self- centered dream - only suffering.
Holding to self-centered thoughts - exactly the dream.
Each moment life as it is - the only teacher.
Being just this moment - compassion's way. -----Jocko Beck

Every relationship is ultimately a relationship with – Self.
Whether it is with a parent or a child, a friend, a pet, or a business partner,
It is a sacred dream we dream up - a vision that gives meaning to life.
This dream keeps unfolding and constantly changing..
Our willingness to wake up and out of ‘automatic pilot;
Read the signs and signals we are receiving;
Face the pain and grieve the changing of the dream;
Communicate, accept, and forgive failed expectations;
Breathe…and be compassionate for being human;
Let go of attachment to forms and the suffering of the consequences;
Make adjustments, and continue to recreate it - moment by moment,
Can turn the dream into a night-mere or into a present. -----S.K

Joie De Vivre - The Joy of Being
What is 'Joie de Vivre' - the simple Joy of Being?
It is an innate feeling of inner-peace and a happiness to just be alive – regardless of conditions or circumstances.. Being comfortable in your own skin.. Being grateful for living.. Loving and accepting who you are... Enjoying the simplest, most mundane activities.. Being at home in your breath.. Feeling light and playful.. Feeling connected to life.. Having a sense of belonging, and being an integral part of nature.. the gift of being present. S.K

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