Category: Meditation

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: 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

Glimpse Practice: Dynamic Stillness with Effortless Mi...

Glimpse Practice: Dynamic Stillness with Effortless Mindfulness Blog Header ImageDeliberate mindfulness instructions often begin with physical posture, concentrating on how to place your body in order to sit physically still, with your back straight. In this effortless mindfulness variation, we will focus on stillness at the subtler levels of experience to feel a different kind of dynamic stillness that can include movement.

GLIMPSE The Four Postures of Dynamic Stillness

1. Find a way to sit comfortably. Take a few deep breaths and relax, as if you have just finished a day’s work. Become aware of your body and breath as if they are in your awareness. Become aware of the space around you, the feeling of contacting what you are sitting on, the feeling of your body, and the motion of breath happening by itself.

2. Notice your whole body breathing. Notice that breath is happening by itself. And now notice that awareness is also happening by itself. Notice how awareness is spacious like the sky, already aware from outside and within your breathing body.

3. Begin to feel the first stillness of your body sitting. What is it like to be sitting on the earth with the feeling of gravity and stillness? Nothing to do and nowhere to go . . . just now. Rest your body in this one place with the stillness like a mountain.

4. Now be aware of the second stillness of space. Feel the movement of your breath. Notice the stillness of space in the pause between breaths. Feel the space in the room and between objects. Rest into the space within the moving atoms in your body. Feel the space and stillness in which everything arises and passes like clouds and birds in the sky-like space within and all around.

5. Become aware of the third stillness of water. Feel the deep knowing that your body is mostly water. Feel the depth of water inside and all around. Breathe in and feel that the ocean of water is deep and still within, even while there are waves of movement and flow.

6. Now feel the fourth stillness of awareness. Feel how that which is aware does not come and go, while everything else changes. Rest as this timeless awareness, which is what all the other stillness and movement are made of. Rest deeper than sleep as the awareness that is wide awake. Find that which is already resting without any effort to rest. Rest as the invisible awake awareness that is here now arising as space, stillness, energies, and forms.

 

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

 

 

 

 

 

 

 

 

 

 

Glimpse Practice: Dynamic Stillness with Effortless Mindfulness Blog Pinterest

Loch Kelly: The Way of Effortless Mindfulness

Loch Kelly is a meditation teacher, psychotherapist, and the founder of the Open-Hearted Awareness Institute. With Sounds True, he has released the new book The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life. In this episode of Insights at the Edge, Tami Simon speaks with Loch about “effortless mindfulness”—what it is, how it’s realized, and what it means for the next stages of human development. Loch guides listeners in practices for “unhooking” from the stream of thought and dropping into the flow state of effortless awareness. Tami and Loch also discuss the traditional roots of effortless awareness and the many pitfalls that can divert us away from it. Finally, Loch explains that living from effortless awareness is not emotionless and automatic, but is filled with immense compassion and the joy of being in harmony with the present moment. (77 minutes)

A Nature Meditation for Better Focus

A Nature Meditation for Better Focus A Nature Meditation for Better Focus

  1. Find a quiet spot in nature or in your garden where you don’t feel observed. If you choose a forest, look for a hiding place or a protected area. A high boulder, hill, or mountainside also works well for meditation.
  2. Find a sensory impression that appeals to you and generates positive feelings, ideally one that fascinates you. Either a sound you hear, an object that appeals to you and you can hold in your hand, or maybe something else that you can see but not touch, like rays of sunshine cutting through the trees or a line of ants hiking across the forest floor.
  3. Concentrate completely on your nature object. How does it feel? Notice the details. Get into your sensory perception and concentrate only on this perception. Try to put other sensory impressions in the background.
  4. Try to assign your sensory impression an emotion. How does it feel in your mind? What does it remind you of?
  5. Invite these feelings without forcing them. After a while, redirect your attention more and more to these feelings and toward your inner self. Do this knowing that your nature object triggered these feelings in you and represents itself in this way inside you.
  6. Once you feel that your meditation is complete or that you can no longer maintain your concentration, you can thank your nature object with an inner or outer gesture and gradually direct your attention to other stimuli in your environment, one by one, until you see nature as a whole again.

Excerpted from The Healing Code of Nature: Discovering the New Science of Eco-Psychosomatics by Clemens G. Arvay.

Clemens G. ArvayHealing Code of NatureBorn in 1980, Clemens G. Arvay is an Austrian engineer and biologist. He studied landscape ecology (BSc) at Graz University and applied plant sciences (MSc) at the University of Natural Resources and Life Sciences in Vienna. Arvay examines the relationship between humans and nature, focusing on the health-promoting effects of contact with plants, animals, and landscapes. He also addresses a second range of topics that includes ecologically produced food along with the economics of large food conglomerates. Clemens G. Arvay has written numerous books, including his bestseller The Biophilia Effect. For more, please visit clemensarvay.com.

 

Buy your copy of The Healing Code of Nature at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

Edward Espe Brown: Sincere and Wholehearted

Edward Espe Brown is a Zen priest and the former head cook at Tassajara Mountain Zen Mountain Center who helped found Greens Restaurant in San Francisco. He is the author of No Recipe and the classic Tassajara Bread Book. With Sounds True, he is publishing The Most Important Point: Zen Teachings of Edward Espe Brown. In this episode of Insights at the Edge, Tami Simon speaks with Edward about the origin of his newest book: a quote from his teacher Suzuki Roshi, who said, “The most important point is to find out what the most important point is.” Edward describes his discipleship with Suzuki Roshi and why Zen practice can sometimes be like feeling your way through pitch darkness. Tami and Edward talk about the tradition of “taking the backward step” and moments of realization that transcend your expected practice. Finally, they talk about Edward’s path away from extremely low self-esteem and the role of difficult emotions in Zen contemplative practice. (77 minutes)

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