☃ [PDF / Epub] ☂ Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life By Jon Kabat-Zinn ✑ – Tshirtforums.co.uk

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life quotes Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, litcharts Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, symbolism Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, summary shmoop Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life d27d64d3 In This Book, The Author Maps Out A Simple Path For Cultivating Mindfulness In One S Own Life It Speaks Both To Those Coming To Meditation For The First Time And To Longtime Practitioners, Anyone Who Cares Deeply About Reclaiming The Richness Of His Or Her Moments

10 thoughts on “Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life

  1. says:

    Dear Brother, When you first asked me about how to practice meditation was it last week , I gave you a few vague answers and then dismissed it from my mind, thinking that while it is impressive that you consider it seriously, it is not really vital to you right now But, yesterday when you spoke about how difficult it is to study for than two hours continuously, I realized that there might be to it That conversation set me thinking about a concept called Digital Natives You would definitely qualify to be one Digital Natives are supposed to have shorter attention spans and a greater propensity to multi task They are at home using technology or entertainment as well as education and even blend the two in exotic mixes Most of the characteristics of the Digital Natives, like their appetite for knowledge, their openness to stimuli and their connectedness with this world of constant change, are all very positive traits I too consider myself as a Native, even though, Tarun, who introduced me to the concept would disagree and try to classify me as a Digital Immigrant.Having said all that, we also have to consider if these so called positive traits might not also have the negative effects that the older generation attributes to it Could there be a fundamental fleetingness encroaching into our natures Could small things like it being harder and harder to spend long hours concentrating and a lot of my friends complaining that they can hardly find the energy to read any be side effects of this life style What can we do to keep the positive side of this information age and yet not lose our ability to concentrate and to put in focussed effort when required As I thought of these things, I felt that maybe meditation may indeed be the answer for you and many like you and also to myself So I spent a few hours researching and browsing about on this and stumbled on this wonderful book about meditation I kept you and sis in mind as I read this and I think I might have an adaptation of the ideas that might help in our daily lives that might help you enjoy your hours spent studying and also make them productive as well as longer.I hope you can find the fifteen minutes needed to read this rambling of mine As I keep telling you, 24 hours is a long time and we all have than enough time to do than earn a living and worry about school during a day We have than enough time to read, to meditate, to sleep and dream and to take a quiet walk Shall we start What is Meditation Think of this present moment as a mirror A mirror reflecting the past and the future You have to understand and accept this reflection of yourself in this mirror You have to be aware of this present moment in all its depth and fullness Do not judge it Just know it See it completely and entirely Every Single Detail.The present moment exists whether you like it or not Whether it is enjoyable or not And even if time passes, the mirror stays still it is always the present moment in which you find yourselves You cannot change it, you need not judge You can only understand anad accept it It just IS If you can do this, only then will you know what to do next.This practice is called Mindfulness and is the core of Meditation I know the last two paragraphs might have been too abstract for your tastes, but indulge me and read it again please Don t worry, even though I wrote it, I too don t understand it.Unless we become Mindful , we may never quite be where we actually are, never quite touch the fullness of our possibilities Instead, we lock ourselves into a personal fiction that we already know who we are, that we know where we are and where we are going, that we know what is happening all the while remaining enshrouded in thoughts, fantasies, and impulses.To be Mindful is to wake up from this constant ignorance about yourself, your surroundings and your situation To find your path in life, you will need to pay attention to this present moment It is the only time that we have in which to live, grow, feel, and change.The work of waking up from these dreams is the work of Meditation, the systematic cultivation of wakefulness, of present moment awareness Meditation is simply about being yourself and knowing something about who that is It is about coming to realize that you are on a path whether you like it or not, namely, the path that is your life Meditation may help us see that this path we call our life has direction that it is always unfolding, moment by moment and that what happens now, in this moment, influences what happens next.Mindfulness means paying attention in a particular way on purpose, in the present moment, and non judgmentally This kind of attention nurtures greater awareness, clarity, and acceptance of present moment reality It is an appreciation for the present moment and the cultivation of an intimate relationship with it through a continual attending to it with care and discernment It is the direct opposite of taking life for granted It has to do with waking up and seeing things as they are In fact, the word Buddha simply means one who has awakened to his or her own true nature.All these ordinary thoughts and impulses run through the mind like a coursing river, if not a waterfall We get caught up in the torrent and it winds up submerging our lives as it carries us to places we may not wish to go and may not even realize we are headed for.Meditation means learning how to get out of this current, sit by its bank and listen to it, learn from it, and then use its energies to guide us rather than to tyrannize us This process doesn t magically happen by itself It takes energy We call the effort to cultivate our ability to be in the present moment practice or meditation practice The Practice Of Meditation I know that you like to sit and meditate But is it the only way Not really You can meditate while sitting, while walking, while standing or while lying down Once you have some practice, you can even meditate while eating and while bathing and even while studying That should be the goal To be able to live every moment with that wakeful awareness called Mindfulness.How to start then I know it is hard to start meditating there is always a hundred other things to do You could be studying or reading or doing something else DOING something is SO important Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are You have to learn to Stop Literally Just stop doing things Could you stop wanting to do things Stop wanting to improve or get somewhere in life For five minutes Surely Once you have accepted this and is ready to meditate, try to ease into it You may want to go to the next room first, to the drawing room or the kitchen Then walk slowly and deliberately to the spot you have decided to meditate in Meditate as you walk As you approach the spot, stand there for some time Meditate as you stand Now, slowly and with dignity sit down Walking Meditation Thich Nhat Hanh once said, Peace is every step Sometimes it is very difficult to just sit down Walking is easier Try walking formally before or after you sit Try a period of walking meditation Keep a continuity of mindfulness between the walking and the sitting Ten minutes is good, or half an hour Remember once again that it is not clock time we are concerned with here.The walking is just as good as the sitting What is important is how you keep your mind.In walking meditation, you attend to the walking itself Walking meditation can best be done by imagining a river Imagine that you are a flowing river Steady and changing, moving in time, but always yourself Aware of every boulder and every turn Be aware of every step Standing Meditation Once you have reached the spot, don t abruptly sit down Remember that we are trying to keep a continuity of mindfulness between the walking and the sitting Stand still for some time and try to meditate Standing Meditation is best learned from trees Imagine yourself to be a tree Feel your feet developing roots into the ground Feel your body sway gently, as it always will, just as trees do in a breeze Sense the tree closest to you Listen to it, feel its presence.You can try standing like this wherever you find yourself, in the school, in the football ground, by a river, in your living room, or just waiting for the bus Sitting Meditation Finally, sit down But sit down with an intention Sit with dignity It helps to come to the bed or to the chair or to the floor with a definite sense of taking your seat Sitting meditation is different from just sitting down casually somewhere Sitting down to meditate, our posture talks to us It makes its own statement If we slump, it reflects low energy, passivity, a lack of clarity If we sit ramrod straight, we are tense, making too much of an effort, trying too hard.To describe the sitting posture, the word that feels the most appropriate is dignity If you are told to sit like a king from Lord of the Rings, how would you sit That is dignity A Royal Posture I try to tell this to myself when I sit down to work, or write To sit with dignity You should try this while sitting down to study too It makes a difference in you attitude When we take our seat in meditation and remind ourselves to sit with dignity, we are coming back to our original worthiness That in itself is quite a statement.How you hold your hands is also important that too is a way of making a statement, to yourself, to your mind The hand positions are called Mudras in formal terminology and they embody different attitudes There is no one right way to keep your hands You may experiment with different ways yourself in meditation Try sitting with your hands palms down on your knees Notice the quality of self containment here This posture might feel to you as if you are not looking for anything , but simply digesting what is If you then turn both palms up, being mindful as you do it, you may note a change in energy in the body Sitting this way might embody receptivity, an openness to what is above, to the energy of the heavens I personally prefer the hands kept together in the lap, with the fingers of one hand lying atop the fingers of the other, the thumb tips gently touching as if I hold the universe in me.All our hand postures are supposed to be mudras in that they are associated with subtle or not so subtle energies Take the energy of the fist, for instance Try making a fists as if in anger Feel the tension, the hatred, the anger, the aggression, and the fear which it contains Then, in the midst of your anger, as an experiment, try opening your fists and placing the palms together over your heart in the prayer position This is probably what Gandhiji did when he was assassinated at point blank range He put his palms together in this way toward his attacker, uttered his mantra, and died.Now, on to the meditation itself In Sitting Meditation, the image of a mountain might be most helpful Imagine yourself to be a mountain, invoking qualities of elevation, massiveness, majesty, unmovingness, rootedness bring these qualities directly into your posture and attitude.How long should you sit like this As long as you like, of course It is quality not quantity that matters Forming the intention to practice and then seizing a moment any moment and encountering it fully in your inward and outward posture, lies at the core of mindfulness Long and short periods of practice are both equally good In a line six inches long, there are an infinite number of points, and in a line one inch long there are just as many Well, then, how many moments are there in fifteen minutes, or five, or ten, or forty five It turns out we have plenty of time, if we are willing to hold any moments at all in awareness.Once you are sitting, there are many ways to approach the present moment All involve paying attention on purpose, non judgmentally What varies is what you attend to and how.It is best to keep things simple and start with your breathing, feeling it as it moves in and out.Sit and watch the moments unfold, with no agenda other than to be fully present Use the breath as an anchor to tether your attention to the present moment Your thinking mind will drift here and there, depending on the currents and winds moving in the mind until, at some point, the anchor line grows taut and brings you back This may happen a lot Bring your attention back to the breath, in all its vividness, every time it wanders Keep the posture erect but not stiff Think of yourself as the mountain Breathing Our breathing can help us in capturing our moments It s surprising that people don t know about this After all, the breath is always here, right under our noses.To use your breathing to nurture mindfulness, just tune in to the feeling of it the feeling of the breath coming into your body and the feeling of the breath leaving your body That s all Just feeling the breath Breathing and knowing that you re breathing.Use your breath to help you to stay in the moment feeling your own body standing, breathing, being, moment by moment Thoughts will come up which will pull your attention away Work with those perceptions, thoughts, feelings and impulses, memories and anticipations Accept them Reflect them in the mirror that is the present moment See them clearly and let them go with the outgoing breath Ending The Meditation Toward the end, if you are not particularly attentive, before you know it you ll be off doing something else, with no awareness whatsoever of how the meditation came to an end The transition will be a blur at best You can bring mindfulness to this process by being in touch with the thoughts and impulses which tell you it s time to stop Whether you ve been still for an hour or for three minutes, a powerful feeling all of a sudden may say, This is enough Or you look at your watch and it s the time you said you would quit.As you recognize such an impulse, breathe with it for a few moments, and ask yourself, Who has had enough Try looking into what is behind the impulse Is it fatigue, boredom, pain, impatience or is it just time to stop Whatever the case, rather than automatically leaping up or moving on, try lingering with whatever arises out of this inquiry, breathing with it for a few moments or even longer, and allowing the moving out of your meditation posture to be as much an object of moment to moment awareness as any other moment in the meditation Bring awareness to how you end your meditations Don t judge it or yourself in any way Just observe, and stay in touch with the transition from one thing to the next.You may even do the Standing Meditation and then the Walking Meditation again to end the period of Meditation Stand up slowly, imagine being a Tree Become a River and flow out of your room Go to the balcony, enjoy the breeze as a tree again and then come back refreshed for a fresh day of studying.This technique of learning to transition slowly in and out of things might soon help you to do things that you consider tasks to be accomplished easily Adopt this attitude before you start your daily exercise, before you sit down to study, before you go jogging, maybe even as you sit down to write the board exams Let a continuum help you shift gears into things, so that you don t postpone or cancel them.Also use the technique of examining your intentions when you feel the need to stop an activity Imagine you are studying, or jogging, or exercising You feel the need to stop Ask yourself why Are you tired Whatever be the answer, breathe with it a few times Breathe with this idea that you want to stop Then continue the activity for some time The your practice this, the you will find that your attention span is increasing Everyday Meditation In time you can extend this feeling of awareness and wakefulness to everyday activities Start slowly Take deliberate small steps first Maybe before you sit down to study Try to recognize the beauty of the present moment in your daily life If you are up early in the morning, try going outside and looking a sustained, mindful, attentive looking at the stars, at the moon, at the dawning light when it comes Feel the air, the cold, the warmth Realize that the world around you is sleeping Remember when you see the stars that you are looking back in time millions of years The past is present now and here.Thus, every now and then try Casual Meditation Stopping, sitting down, and becoming aware of your breathing It can be for five minutes, or even five seconds Let go into full acceptance of the present moment, including how you are feeling and what you perceive to be happening For these moments, don t try to change anything at all, just breathe and let go Breathe and let be Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are Then, when you re ready, move in the direction your heart tells you to go, mindfully and with resolution Conclusion Meditation can indeed be done at any time Take a break from time to time Maybe during the advertisements of a cricket match, maybe while reaching for a glass of water while eating Remind yourself This is it Remind yourself that acceptance of the present moment has nothing to do with resignation in the face of what is happening It simply means a clear acknowledgment that what is happening is happening Acceptance doesn t tell you what to do What happens next, what you choose to do, that has to come out of your understanding of this moment.May Meditation help you in the full development of your true potential It is a way of being, of living life as if it really matters, moment by moment by moment Make it part of you daily life, rather than merely as a technique or as one thing you have to do during your already too busy day.The deepest of bows to you for having the courage and perseverance involved in throwing yourself wholeheartedly into this adventure of a lifetime May every breath you take in mindfulness, in your everyday life, make you smarter, wiser, compassionate and kinder Moment by moment, breath by breath.Yours Truly,R.PS If interested in a slightly detailed version, please visit here.

  2. says:

    This is supposed to be a practical guide to meditation It was recommended to me by someone who knew how I feel about the mysticism that surrounds yoga and meditation Imagine my dismay when I encountered guidelines like If we can take a stand here, and let go into the full texture of now, we may find that this very moment is worthy of our trust What How can you trust or not trust a moment In the stillness of formal practice, we do turn our energies inward, only to discover that we contain the entire world in our own mind and body Oh so this is how I meditate I just direct my energies inward and realize I contain the entire world The book is jam packed with circular sentences like these, and very few nuggets of practical advice I imagine it s because the practical advice that is there would be a much smaller book, and Jon Kabat Zinn has bills to pay.

  3. says:

    This is a particularly nice guidance book on meditation and mindfulness I especially like Zinn s focus on non doing, which has nothing to do with being lazy or indolent, but the ability to simply let things be and allowing them to unfold in their own way 44 In short, this is the art of mindfullness, which Zinn says has to be kindled and nurtured because you can only get there if you are fully here 131 I also like his descriptions of mountain and lake meditations where one imagines that all sorts of activity may be churning beneath the earth or the water, but on the surface, nature remains beautiful and serene So, too, can we imagine our daily lives In lake meditation we sit with the intention to hold in awareness and acceptance all the qualities of mind and body, just as the lake sits held, cradled, contained by the earth, reflecting sun which bring out and highlight its sparkles, its vitality, its essence 143 43 One quote from Zinn which I particularly like If you stop trying to make yourself than you are, out of fear that you are less than you are, whoever you really are will be a lot lighter and happier and easier to live with, too 239 You can stop taking yoruself so damn seriously and get out from under the pressures of having the details of your personal life be central to the operating of the universe 240 Okay, I have to add one about what he says about giving, because this is so cool At the deepest level there is no giver, no gift and no recipient only the universe rearranging itself.

  4. says:

    I think this guy may go down as a historical figure He was the prime mover in turning meditation into a mainstream, secular, scientifically tested way to rewire your brain for happiness This is a great book for beginners and the curious.

  5. says:

    If you want to know how to actually live in the present moment, then this book is for youI have become midnful of my thoughts and actions, and the amount of time I spend daydreaming or assuming what someone or something else s reality is Instead, I allow those thoughts to pass quickly, without judgement, and come back to the present, whatever it is I am doing that moment be it playing peek a boo with my son, cooking a meal, having a talk with my husband or friend or running a few miles.

  6. says:

    A solid book for those interested in learning about and pursuing mindfulness I have no experience with anything related to meditation aside from watching yoga commercials and hearing my mom talk about Buddha, but this book broke down my preconceptions and replaced them with tangible ways to improve my mindset For example, this passage from an early part of the book discusses how mindfulness does not always mean suppressing brain activity rather, it involves accepting things as they come People who don t understand meditation think that it is some kind of special inner manipulation which will magically shut off these waves to that the mind s surface will be flat, peaceful, and tranquil But just as you can t put a glass plate on the water to calm the waves, so you can t artificially suppress the waves of your mind, and it is not too smart to try It will only create tension and inner struggle, not calmness That doesn t mean that calmness is unattainable it s just that it cannot be attained by misguided attempts to suppress the mind s natural activity Jon Kabat Zinn also provides tangible steps to improve one s mindfulness, including practicing voluntary simplicity, doing non doing, focusing on one s breath, appreciating each moment, and While these actions might seem a little far fetched or impractical, Kabat Zinn writes about them in thoughtful and intelligent ways He gives practical applications alongside his theoretical passages, and he also zones in on alternative ways to meditate based on one s specific life circumstances All of his ideas contribute to the thorough and well honed quality of Wherever You Go, There You Are overall Recommended to those who feel any curiosity about mindfulness or who want to learn how to practice living in the moment I know I will need time to adapt Kabat Zinn s perspective into my own life, but I do feel excited to try I will end this review with a final quote I found meaningful It turns out that we don t have to succumb to the addictive appeals of external absorptions in entertainment and passionate distraction We can develop other habits that bring us back to that elemental yearning inside ourselves for warmth, stillness, and inner peace When we sit with our breathing, for instance, it is much like sitting by fire Looking deeply into the breath, we can see at least as much as in glowing coals and embers and flames, reflections of our own mind dancing A certain warmth is generated, too And if we are truly not trying to get anywhere but simply allow ourselves to be here in this moment as it is, we can stumble easily upon an ancient stillness behind and within the play of our thoughts and feelings that in a simpler time, people found in sitting by the fire

  7. says:

    I have been so conflicted on how to rate this book Its central message is that whatever you focus on now, whatever takes up your time and wherever your thoughts wander, is exactly where you are going in life It is of little use to idly wish of a future vision for yourself unless you put in the groundwork to making it happen, right now.Despite seeming rather obvious, when put in as so few words as this, I actually found it an extremely enlightening read The initial section delivered everything I desired it was inspiring, motivating, and yet everything it detailed felt accessible and in reach, due to the tone used to convey its message The latter section, however, focused on the practicalities It told the reader, for example, how to mediate and why These things I already know and found them of much less use to me I can still see how invaluable this could be to a beginner in the area of the law of attraction, as it instructed on exactly how to manifest desires, and I am still grateful for all this book initially taught me, but still found my attention waning as the book progressed away from its initial message.

  8. says:

    There is no running away from anything The romantic notion that if it s no good over here, you have only to go over there and things will be different If the jobs are no good, change jobs If this wife is no good, change wives If this town is no good, change towns This underlying thinking is the reason for your troubles.You cannot escape yourself, try as you might Sooner or later, the same problems arise patterns of seeing, thinking, and behaving Our lives cease working because we cease working at life We are unwilling to take responsibility for things as they are and to work with our difficulties It s much easier to find fault, to blame, to believe that what is needed is a change on the outside.There can be no resolution leading to personal growth until the present situation has been faced completely You must be willing to let life itself become the teacher.There is always something to dislike.When we commit ourselves to paying attention in an open way, without falling prey to our likes and dislikes, opinions and prejudices, projections and expectations, new possiblilties open up and we have a chance to free ourselves from the straitjacket of unconsciousness Mindfulness is simply the art of onscious living in the moment Jon Kabat Zinn, Ph.D is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and Associate Professor of Medicine in the Division of Preventive and Behavioral Medicine His clinic was featured on PBS series Healing and the Mind with Bill Moyers.

  9. says:

    I was recommended this book but I really struggled with it The problem might have been increased by the fact that I found a talking book version read by the author Authors probably should know better.Anyway, it also had lots of that kind of music you might hear while getting a massage I think that was also a mistake.I just can t imagine myself sitting focused on my own breathing for any length of time I do get what is being attempted here, but it just isn t me.I also acknowledge that I have a range of prejudices associated with this sort of practice not least based on the sorts of people I have met in the past who are practitioners I also find that talk of mindfulness and other such notions atonement with the fundamental oneness of the universe for example tend to immediately put me off Just as talk of body postures and energy fields seem hard to take seriously.But what I really struggle with is the implied well, and explicit spiritualism of such ideas My reaction to this sort of thing is, admittedly, over wrought, but I really have to accept that as a core part of what it is to be McCandless.I think I have decided that I would rather learn concentration by concentrating on something I can also enjoy music, literature, books and relaxation from walking, rather than concentrating on my breath.I didn t finish this book which I thought I would, and there wasn t much left to go I blame the organ and the tinkling piano.

  10. says:

    Mindfulness is considered the heart of Buddhist meditation but its essence is universal and of deep practical benefit to all In essence, mindfulness is about wakefulness Out minds are such that we are often asleep than awake to the unique beauty and possibilities of each present moment as it unfolds While it is in the nature of our mind to go on automatic pilot and lose touch with the only time we actually have to live, to grow, to feel, to love, to learn, to give shape to things, to heal, our mind also holds the deep innate capacity to help us awaken to our moments and use them to advantage for ourselves, for others, and for the world we inhabit Just as a garden requires attending to if we hope to cultivate flowers and not have it be overrun with weeds, mindfulness also requires regular cultivating We call the cultivating of our own mind to bring it to wakefulness meditation The beauty of it is that we carry this garden with us, wherever we go, wherever we are, whenever we remember It is outside of time as well as in it.In this book, the author maps out a simple path for cultivating mindfulness in one s own life It speaks both to those coming to meditation for the first time and to longtime practitioners, anyone who cares deeply about reclaiming the richness of his or her moments I would like to reclaim my moments, to be become fully alive to time and the world Most of the time I feel lost in a fog, blundering around and crashing into the furniture overturning tables and lamps shattering to the floor The book promises me a road map to a quiet, well lighted existence.The author presents small, short blocks of instructions, or explanations, or illustrations all with the purpose of unfolding the the mystery of mindfulness Exquisitely written, simplistic but hauntingly beautiful.

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