WEEK 4: Sit Your A** Down and Discover the Nature of Reality
You want me to WHAT?
Who wouldn't love an adult "time out":
I get to go to MY room? Nothing to do? No one to take care of?
I get to just rest, enjoy, be myself and listen to my own soul?
Yes please!! :)
How to become ADDICTED to your Sitting Practice
Run to your practice--the way you run to your lover!
Rumi
Take away all "shoulds". Make it YOUR sacred time for YOU.
Sitting Meditation to Calm Your Mind: Samatha
Our mind matures to a place where it is no longer moved: it does not grasp at pleasant things; it is not
repelled by unpleasant things. Our mind attains deep, deep balance, like a calm, deep-flowing river.
Out of this mature place of equanimity, the conditions arise that open our mind suddenly to the unconditioned,
to what is beyond body and mind, to freedom.
Joseph Goldstein
Sitting Meditation for Insight: Vipassana
Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue...the point is, to live everything. Live the questions now. Perhaps you will then gradually, without noticing it, live along some distant day into the answer.
Rainer Marie Rilke
Sitting Meditation: Bringing Light to Your Shadow
“One does not become enlightened by imagining figures of light, but by making the darkness conscious.”
Carl Jung
What's Possible
Consciousness is the greatest of all cosmic wonders. Without it, we would not be able to experience anything.
Yet, we become so enamored with what we are looking at that we forget to examine the very device with which we are looking. Turn your attention around, perceive the perceiver, and doors will open for you directly into the wonder and miracle of all existence.
HOME-PLAY!
1. Sit in meditation for 10-15 min per day this week.
2. Listen to one guided meditation (below) per day.
3. Repeat the weekly mantra as many times as possible throughout the day.
4. Journal Inquiries:
- You can split it up into two 5, 10, 15 or 20 min sitting sessions
- Try each type of meditation (calming, insight, shadow) for 2 days this week
- Keep note of how this small commitment changes the rest of your day.
- Share your insights in the private facebook group!
2. Listen to one guided meditation (below) per day.
- Remember - this may also show up in the rest of your day - be on the lookout.
- You can do samatha/stabilizing meditation for a minute each hour by simply turning your attention to your breath
- You can practice metta meditation anytime throughout the day, especially anytime you are waiting for anything
- You can note your triggers, what sets you off, and write it down to investigate later in shadow meditation
3. Repeat the weekly mantra as many times as possible throughout the day.
- Smile and really allow the truth of it into your heart.
- Observe and record in your journal any insights that arise from living these perspectives.
4. Journal Inquiries:
- What am I, really?
- What is Love, really?
- What is the nature of Thought? Emotion? Physical Matter?
- What are some of my most common triggers (things that upset and stress me out)? What are the inner wounds that cause these painful overreactions?
- How can I set up my sitting practice so that I LOVE it? What is my personal big WHY for having a sitting practice -- the why that excites and inspires me? What if I dropped all "shoulds" and made it a powerful choice I am making for myself?
- Why is it important, to me, to uncover the deeper questions about life? What are some of the most exciting mysteries, to me?
WEEKLY MANTRAS
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~ GUIDED MEDITATIONS ~
Hand Over the Wheel, Buddy: Letting Go of Control
| hand_over_the_wheel,_buddy.mp3 |
Anapana Sati: Chillax with your Breath.
| chillax_with_your_breath.mp3 |
Grab Your Flashlight: Shadow Work Meditation
| grabyourflashlightshadowworkmeditation.mp3 |
Ultimate Inquiry: What am I?
| speckmeditation.mp3 |
Meditation for when your mind won't quit.
| When Your Mind Wont Quit |
Evening Meditation
| evening_meditation_1.mp3 |
Q&A CAll REPLAY
Q&A Call will be Wednesday at 5:30PM PT / 6:30 MT / 7:30 CT / 8:30 ET
Send questions to: zoe@wildmeditation.com
or press *5 to ask live on the call
Send questions to: zoe@wildmeditation.com
or press *5 to ask live on the call
| q&a_wild_meditation_week_4.mp3 |