Effortless Mindfulness: A Universal Practice for Everyone

    —
June 25, 2019

Effortless Mindfulness: A Universal Practice for Everyone Blog Header Image

My introduction to the immediate effects of effortless mindfulness in Nepal allowed me to see that I did not need to remain in the East, join a monastery, or practice in a cave to discover the well-being, clarity, and open-hearted awareness that were already within me. I returned to the United States to continue to train with eyes open in the midst of my day-to-day life.

I have no doubt, as I look back now, that it was the natural compassion of open-hearted awareness revealed by effortless mindfulness that propelled me to pursue a second master’s degree in clinical social work. As I felt a deeper connection to everyone, I wanted to train for a life of service to those most in need. I also got sober, went to weekly psychotherapy, continued psychotherapist training, and got married to the love of my life, Paige. At this time, I was also asked to join the Teachers Council of the New York Insight Meditation Center, where I taught deliberate mindfulness practices. I continued to attend teachings and retreats to develop and deepen my practices and studies with a variety of nondual and effortless mindfulness teachers.

Right after graduate school, I went to work in New York City at the Brooklyn Mental Health Clinic. This was an outpatient community center that provided psychotherapy for people who had been psychiatrically hospitalized or were living in a halfway house and attending a psychiatric day-treatment program. It was during breaks or when clients missed sessions that I began exploring and developing the mindful glimpses found in my book, The Way of Effortless Mindfulness, that are versions of the ancient wisdom practices I learned during my travels.

As I gazed out the window into the open sky from my seventeenth-floor office, I began to explore my own mind to see how suffering was created and relieved. I noticed how identification with a thought, feeling, and parts of my personality collapsed my thinking into a narrow perception of both myself and others. I practiced shifting my awareness from a contracted small self to a new way of seeing and being, which was more open-minded and open-hearted. I also noticed how, when I intentionally separated awareness from thinking, I could awaken to an already spacious and interconnected view that was free of a deep kind of suffering.

For example, if I was feeling upset, I would acknowledge my feelings and shift awareness out of the cloud of stormy emotions and then, from this open mind and open heart, return to the emotions with a new view. This brought such relief and joy! It was like emerging from a dark tunnel to a beautiful view, except I was not only seeing the view. It was as if I were viewing from an open, quiet, loving intelligence that was connected to everything. How could this freedom be so close and yet so hidden from most people’s day-to-day experience? How was it that despite all the progress humanity has made in other areas—like medicine, communication, and technology—that shifting into awake awareness was not something that was recognized and taught to everyone?

I approached these explorations of the anatomy of awareness with curiosity and wonder. It was exciting to experiment and reverse-engineer practices from the wisdom traditions I had studied in India, Sri Lanka, and Nepal. One of the approaches to awakening that I draw from, Sutra Mahamudra, originated in North India. It is a tradition that is like a bridge between the three main traditions of Buddhism: Theravada, Mahayana, and Vajrayana (Tibetan). One reason I was drawn to it is that it focuses on practices for everyday people, not just monastics, to awaken in the midst of their daily life. One of my teachers, Dzogchen Ponlop Rinpoche, wrote that Sutra Mahamudra “is seen as a profound method because it does not require any of the sophisticated and complex tantric rituals, deity yoga visualization practices, or samayas [vows]. Sutra Mahamudra has a tradition of skillful means that contains profound methods of directly pointing out the selfless and luminous nature of mind.” I began to try to translate ancient practices I had learned from many teachers and texts into accessible, contemporary language and forms. I checked in with teachers such as Traleg Rinpoche to make sure the practices were staying true to the essence of the teachings as I translated them. I also began to notice that if I remained receptive, it was as if awake awareness started showing me the anatomy and principles of awakening. I started calling these contemporary versions of ancient wisdom practices “Brooklyn Mahamudra.”

This is an excerpt from The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life by Loch Kelly.

Loch Kelly HeadshotWay of Effortless Loch KellyLoch Kelly, MDiv, LCSW, is a leader in the field of meditation and psychotherapy. He is author of the award-winning Shift into Freedom and founder of the Open-Hearted Awareness Institute. Loch is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists. For more, visit lochkelly.org.

Buy your copy of The Way of Effortless Mindfulness at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

 

 

 

 

 

 

 

 

 

 

 

 

Effortless Mindfulness: A Universal Practice for Everyone Blog Pinterest

Loch Kelly

Photo of ()\

Loch Kelly, MDiv, LCSW, is a teacher, consultant, and leader in the field of meditation and psychotherapy who is affiliated with Adyashanti. The founder of the Open-Hearted Awareness Institute, he is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists to study how awareness training can enhance compassion and well-being.


Listen to Tami Simon's in-depth audio podcast interviews with Loch Kelly:
The Way of Effortless Mindfulness »
Pointers to Open-Hearted Awareness, Part 1 »
Pointers to Open-Hearted Awareness, Part 2 »

Also By Author

Open-Eye Meditation (And Why You Should Be Doing It)

Open-Eyed Meditation Blog Header Image

It can be helpful to begin with some retraining of the relationship between our eyes, our small mind, and our small self. We can begin to return our eyes to their natural condition and have the information move to awake awareness.

According to the American Foundation for the Blind, “vision is the product of a complex system of which the eyes are only one part. The processing of visual information—the receipt of visual stimuli through the eyes, its interpretation by various brain centers, and its translation into visual images—has been estimated to involve as much as 40 percent of the brain.”

When our eyes are darting around or scanning for a specific threat, we are on alert. Sometimes our attempts to focus ourselves by narrowing our eyes and concentrating can keep our brain in a fixed, task-positive mode. Our goal in practicing effortless mindfulness is to be able to shift to another operating system, the end point of which is open-hearted awareness, in which all our senses and systems—including vision—are functioning in their natural state: open, relaxed, clear, and integrated. To do this, we need to learn how to shift our awareness and live with our eyes open.

Here are some helpful hints for sustaining an open gaze while shifting awareness. You don’t necessarily need to experience all of them as I describe them. Use any of the following hints that work for you:

  • Relax your eyes and soften your gaze so that your eyesight is not dominant and all your senses are experienced equally.
  • Instead of looking through a narrow tunnel of vision or in a pinpointed way at one object, see the forest as well as one tree. Put your pointer fingers together up above your head in front of you and then part them to either side, drawing a big circle in front of your body. Let your gaze open to include the entire circular area all at once so that you are seeing in a more open way.
  • Rather than looking at one object, create a diffused view like a soft lens of a camera by looking to the wider scene of what’s in front of you.
  • Extend one hand in front of you with your palm facing you at the distance you would be looking at a friend’s face. Look at your hand and the space around it. Now drop your hand and look at the open space. If your eyes habitually focus on the first object you see, repeat the previous steps until you get a feel for resting your eyes on objectless space.
  • Notice that your eyes do not operate like your hands. You do not go out to see something as your hands go out to pick something up. Your eyes work in a similar way as your ears. Just as your ears are receiving sound, light is reflecting off objects and coming into your eyes. What does it feel like when seeing is receiving?
  • Rest back as the light comes to your eyes and then goes to open-hearted awareness while all your senses are open. Feel like you are equally aware of all your senses rather than focusing on seeing or thinking as primary.
  • Feel like you are receiving light as you soften your eyes while having a wide-open view of the periphery.

This is an excerpt from The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life by Loch Kelly.

Loch Kelly HeadshotWay of Effortless Loch KellyLoch Kelly, MDiv, LCSW, is a leader in the field of meditation and psychotherapy. He is author of the award-winning Shift into Freedom and founder of the Open-Hearted Awareness Institute. Loch is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists. For more, visit lochkelly.org.

Buy your copy of The Way of Effortless Mindfulness at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

Effortless Mindfulness for Pain Relief

Effortless Mindfulness For Pain ReliefWhat Is Pain?

Pain is a normal part of human life. And pain hurts. Although pain feels like a threat, pain is not attacking us. Pain is designed to help us survive. Pain and pleasure are signals. Pain is a signal that something is out of balance in your emotional, mental, spiritual, or physical life and that something needs attention. It is meant to be unpleasant, for a good reason: to bring our attention to a potentially dangerous situation until the issue is treated. The sharp, unpleasant signal is designed that way to make sure we drop everything else and attend to the situation immediately. When pain continues unabated after our best healthy efforts to tend to it in a physical way, we look for ways of stopping it, reducing it, or escaping it in any way we can.

For example, if you’re walking barefoot, thoroughly engaged in a conversation with a friend, and you step on a piece of wood and get a splinter, the strong unpleasant pain signal is meant to get you to immediately stop all other interests and attend to the wound. If you had a sharp piece of wood in your foot and it didn’t cause pain, you might not bother to take it out, resulting in infection or worse. Once you take care of the immediate problem, or source, the nature of pain is to eventually go away. Pain by itself is not an entity or an enemy that has any motivation of hurting you. It is an important survival mechanism of our body—a communication tool.

By way of our senses, we have contact with experience in and outside of our body that tends to feel either pleasant, unpleasant, or neutral. We tend to like pleasant sensations, which leads to craving what we like and trying to get more pleasure, and we tend to dislike unpleasant sensations, which leads to rejecting what we don’t like. When that strong craving or rejection happens, there is a contraction of our greater sense of self into a specific identity of “craver” or “rejecter”: we configure our consciousness into a “me” that is a “thinker” or “manager” that has a strategy to get its goals and desires met, and believes that that strategy is real and right. Craving and rejection are a normal part of our physical survival, like craving food when we’re hungry, but they also become our primary source of suffering when they become our identity.

Rather than reacting to the pain, we must treat the underlying condition that is causing pain in order for it to subside. It is important to first check out the cause of the pain in every way possible so as not to ignore, overlook, or deny a potentially dangerous condition. In some types of chronic pain that we know the cause of, like arthritis or sciatica, the nerve signal system is alerting us of an issue, but there’s no splinter to be removed from our back or foot. If we’ve attended to all the medical and alternative diagnoses and treatments, and the pain still persists, we still have the opportunity to learn some approaches using our own consciousness to relate to pain differently. Effortless mindfulness is a wonderful approach that does not in any way attempt to replace or deny diagnosing the cause of pain and working to cure it through any and all means. I am simply sharing this practice as a suggestion of what can be done in conjunction with any medical treatment.

With effortless mindfulness, we can learn to become present with the unpleasant—an important skill that we often avoid learning until we experience inescapable pain. We may already have experienced, through effortless mindfulness, how chattering thoughts recede into background awareness or can be met by open-hearted awareness. The great news is that we can do this with pain signals as well! They can become like thoughts and go into the background of awake awareness. When the pain signals recede to the background or significantly lessen, we no longer have to suffer silently or try to escape the pain through behaviors of shutting down, numbing, addiction, or acting out. By changing how we relate to pain, we can find a doorway to a freedom that allows us to respond to pain from courage and intimacy. We can learn to be present with the unpleasant, remain sensitive without being defensive, and be responsive but not reactive. When the intelligence of awake awareness knows directly that there is no immediate danger, the pain signal can go into the background.

In this video below, join me as I guide you through this practice of using effortless mindfulness to help you be present and work with your pain for lasting relief.

This is an excerpt from The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life by Loch Kelly.

Loch Kelly HeadshotWay of Effortless Loch KellyLoch Kelly, MDiv, LCSW, is a leader in the field of meditation and psychotherapy. He is author of the award-winning Shift into Freedom and founder of the Open-Hearted Awareness Institute. Loch is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists. For more, visit lochkelly.org.

Buy your copy of The Way of Effortless Mindfulness at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

 

 

 

 

 

 

 

 

 

 

 

 

Effortless Mindfulness Pain Relief Pinterest

Effortless Mindfulness: A Universal Practice for Every...

Effortless Mindfulness: A Universal Practice for Everyone Blog Header Image

My introduction to the immediate effects of effortless mindfulness in Nepal allowed me to see that I did not need to remain in the East, join a monastery, or practice in a cave to discover the well-being, clarity, and open-hearted awareness that were already within me. I returned to the United States to continue to train with eyes open in the midst of my day-to-day life.

I have no doubt, as I look back now, that it was the natural compassion of open-hearted awareness revealed by effortless mindfulness that propelled me to pursue a second master’s degree in clinical social work. As I felt a deeper connection to everyone, I wanted to train for a life of service to those most in need. I also got sober, went to weekly psychotherapy, continued psychotherapist training, and got married to the love of my life, Paige. At this time, I was also asked to join the Teachers Council of the New York Insight Meditation Center, where I taught deliberate mindfulness practices. I continued to attend teachings and retreats to develop and deepen my practices and studies with a variety of nondual and effortless mindfulness teachers.

Right after graduate school, I went to work in New York City at the Brooklyn Mental Health Clinic. This was an outpatient community center that provided psychotherapy for people who had been psychiatrically hospitalized or were living in a halfway house and attending a psychiatric day-treatment program. It was during breaks or when clients missed sessions that I began exploring and developing the mindful glimpses found in my book, The Way of Effortless Mindfulness, that are versions of the ancient wisdom practices I learned during my travels.

As I gazed out the window into the open sky from my seventeenth-floor office, I began to explore my own mind to see how suffering was created and relieved. I noticed how identification with a thought, feeling, and parts of my personality collapsed my thinking into a narrow perception of both myself and others. I practiced shifting my awareness from a contracted small self to a new way of seeing and being, which was more open-minded and open-hearted. I also noticed how, when I intentionally separated awareness from thinking, I could awaken to an already spacious and interconnected view that was free of a deep kind of suffering.

For example, if I was feeling upset, I would acknowledge my feelings and shift awareness out of the cloud of stormy emotions and then, from this open mind and open heart, return to the emotions with a new view. This brought such relief and joy! It was like emerging from a dark tunnel to a beautiful view, except I was not only seeing the view. It was as if I were viewing from an open, quiet, loving intelligence that was connected to everything. How could this freedom be so close and yet so hidden from most people’s day-to-day experience? How was it that despite all the progress humanity has made in other areas—like medicine, communication, and technology—that shifting into awake awareness was not something that was recognized and taught to everyone?

I approached these explorations of the anatomy of awareness with curiosity and wonder. It was exciting to experiment and reverse-engineer practices from the wisdom traditions I had studied in India, Sri Lanka, and Nepal. One of the approaches to awakening that I draw from, Sutra Mahamudra, originated in North India. It is a tradition that is like a bridge between the three main traditions of Buddhism: Theravada, Mahayana, and Vajrayana (Tibetan). One reason I was drawn to it is that it focuses on practices for everyday people, not just monastics, to awaken in the midst of their daily life. One of my teachers, Dzogchen Ponlop Rinpoche, wrote that Sutra Mahamudra “is seen as a profound method because it does not require any of the sophisticated and complex tantric rituals, deity yoga visualization practices, or samayas [vows]. Sutra Mahamudra has a tradition of skillful means that contains profound methods of directly pointing out the selfless and luminous nature of mind.” I began to try to translate ancient practices I had learned from many teachers and texts into accessible, contemporary language and forms. I checked in with teachers such as Traleg Rinpoche to make sure the practices were staying true to the essence of the teachings as I translated them. I also began to notice that if I remained receptive, it was as if awake awareness started showing me the anatomy and principles of awakening. I started calling these contemporary versions of ancient wisdom practices “Brooklyn Mahamudra.”

This is an excerpt from The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life by Loch Kelly.

Loch Kelly HeadshotWay of Effortless Loch KellyLoch Kelly, MDiv, LCSW, is a leader in the field of meditation and psychotherapy. He is author of the award-winning Shift into Freedom and founder of the Open-Hearted Awareness Institute. Loch is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists. For more, visit lochkelly.org.

Buy your copy of The Way of Effortless Mindfulness at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

 

 

 

 

 

 

 

 

 

 

 

 

Effortless Mindfulness: A Universal Practice for Everyone Blog Pinterest

You Might Also Enjoy

Tony Schwartz and Kimberly Manns: The Reckoning: Seein...

Who could you become if you fully allowed yourself to accept what you really want and go for it without reservation? What’s standing in your way? With their audio learning program, The Reckoning, celebrated leadership consultants Tony Schwartz and Kimberly Manns invite you to a deep-dive exploration of why you are the person you are, and who you can be—as a human being and a leader in today’s world. 

In this podcast, Tami Simon speaks with Schwartz and Manns about their empowering seven-session audio program and their own journeys through the material they continue to learn even as they teach it. Give a listen as they discuss childhood development and confirmation bias; white male privilege and power; superiority, worthiness, and “defender” personas; the insecurity of oscillating between better than and less than; the three selves framework; encountering your core self; IFS (Internal Family Systems) therapy; the Enneagram; somatic work and trauma healing; the brave act of personal evolution called “the reckoning”; re-parenting yourself; the profound starting place called noticing; becoming a “chief energy officer”; the collective reckoning for the human species at this time; upgrading the human operating system; the four intelligences—the mind, the heart, the body, and the spirit; the qualities of one who reckons; responsibility and ownership; and more.

Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

Melissa Bernstein: Finding Meaning and Creating from L...

Through the wonderful, timeless toys she has created with her husband and their company, Melissa & Doug, Melissa Bernstein has sparked a brilliant imaginative light in the lives of thousands of children (and their parents!). Yet before the runaway success of the business, Melissa struggled with deep angst and inner darkness. In this podcast, Tami Simon speaks with the Entrepreneur in Residence for Sounds True’s Inner MBA® program about consciously choosing to follow your creative spirit over your inner critic—whether or not you’re a business owner. 

Aspiring entrepreneurs and creatives of every stripe will love this conversation about: breaking free from perfectionism; how it’s not a blessing or a curse—it’s a “blurse”; Viktor Frankl and existential analysis; finding the flavors in your own “pie of meaning”; Melissa’s two faucets of creativity; the battle between the head and the heart; turning the ordinary into the extraordinary; intuition versus ego; overcoming a victim mindset; accepting the full spectrum of our emotions; curiosity and connecting the “dots of experience” as an entrepreneur; the analogy of the mind as a very large kitchen; the “keep moving” philosophy (even if it’s backwards); handling marketplace rejection; two critical elements of business success: clear focus and a valuable product; the inner growth necessary for business people; extending lifelines to each other; and more.

Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

Jon Kabat-Zinn: Befriending Pain

Current statistics tell us that 20% of the US population has some form of chronic pain, defined as severe discomfort that has continued for six months or more. That’s more than 50 million people. Jon Kabat-Zinn has received international acclaim for his leading work in bringing the life-changing practices of meditation and mindfulness into the mainstream of medicine and society. In this inspiring podcast, Tami Simon speaks with Jon about his empowering new book, Mindfulness Meditation for Pain Relief, and how we can greatly improve our lives (and our entire world) by reframing the way we relate to our thoughts, our minds, and the sensations of our bodies. 

Listen in as they discuss the epidemic of chronic pain and the power of mindfulness to ease suffering of all kinds, the myth of the “good meditator,” the body as the starting point for practice, exploring your “emotionally freighted thoughts,” our longing to be who we really are, working with the mind and learning to inhabit a space of embodied awareness, the refuge that is meditation practice, letting go of our stories, befriending the sensory field of what we call pain, the miracle of life on Earth, the Buddha’s teaching on mindfulness as the direct path to liberation, surfing the waves of your own experience, unity within diversity and the arising of compassion, focusing on what’s right instead of what’s wrong, how we are all on a growth curve on life’s journey, and more.

Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

>
Share via
Copy link
Powered by Social Snap