In my last article, I introduced the idea of working with the mind as a way of curbing one’s temper. To read that article and watch a video by Pema Chodron, click here. Pema explains that we have little control of our external environment, so, what to do when we feel agitated, angry, and aggressive? We have to learn to work with our own minds. How do we do that? Through meditation.
The Fly
We have all had the experience of being annoyed by a fly. You swat it away only to have it come back. You kill it only to have another one appear. This is how the mind works as well; our thoughts being like a fly. An annoying one pops up and goes away. Then an angry one enters. Then the aggressive one – the one you just can’t get rid of no matter how hard you try. Watch this amazing 3 minute animated video called The Fly which illustrates this point.
[youtube]http://www.youtube.com/watch?v=HZ1-Nj3vcXY[/youtube]
The Mind
The mind is a powerful force. As demonstrated in this video, it has the power to create a feeling of pure torture or serene peace. If we want to stop suffering so much, we have to build the skill of working with the mind, and train it to come back to the present moment- the only moment that actually exists. One way to do this is through meditation.
What is meditation?
Meditation is the practice of choosing where you are putting your attention. Usually, our minds choose for us. They say, “Over here! Put your attention on me! What I am saying is very important!” As it turns out, this isn’t true very often. The mind engages in mostly negative and repetitive thinking that actually gets in the way of our ability to fully experience our lives. So when we meditate, we choose an object of meditation – a focal point for our attention. A common choice is the breath because it is always available in any situation.
How do you meditate?
You meditate by simply sitting down in an upright and relaxed position and then you start paying attention to your breathing. That’s it. Sounds simple, right? Before you know it, you will be thinking about the future or the past. This is just what the mind does- it’s a habit. So you notice that, “Oh, I’m not actually paying attention to my breath right now. I’m thinking.” And you gently return your attention to your breathing. You do this over and over- possibly hundreds of times in a 5-minute meditation period. That’s ok. The point is not to be thought free. The point is to notice when your not present and return to the present via the breath.
How will this help me?
There is an ever increasing body of evidence that shows that meditation reduces stress, anxiety, and physical pain, helps create a sense of well-being, improves health, reduces conflict in relationships, and helps treat addictions. To read more on the benefits of meditation, click here.
What if I don’t have time?
In our fast paced society, it is more important than ever that we slow down and check in. Start with 1 or 2 minutes a day and then gradually increase the time as you realize the benefits. If this feels hard, try fitting it into natural pauses in your day such as when you are stopped at red lights, standing in line, or put on hold.
How long until I notice the benefits?
It depends on the individual, but most people will gain some benefit from doing this practice immediately.