ϟ The Microcosmic Orbit

The microcosmic orbit is a classic Taoist practice for conducting energy using the breath. The practice awakens, circulates, and directs energy through the orbit formed by breathing down the front line of your body from the top of your head to the perineum (the functional channel) and breathing up the back line from the perineum to the top of the head (the Governing Channel) 

Follow the instructions below. 

1.Sit in a comfortable position, relax your body, calm your mind, and regulate your breath. Notice your bodily sensations. Feel the weight of your body in your seat and the contact of your feet on the ground. Bring your attention to the present moment. 

2. Turn your attention inward and lower your gaze. As you breathe through the nose, feel, open to, and commune with all pervading energy within and surrounding you, especially above your head.

3. Visualize an especially intense concentration of energy above your head. Imagine that the top of your head is a blooming lotus flower, soaking up the light that’s always falling upon you. 

4. As you inhale, bring your energy and focus down to the area between (and behind) your eyebrows and draw energy forward toward this “third eye.”

5. Press your tongue against the roof of your mouth behind your front teeth to enable more energy to circulate and let your energy sink down through the palate and tongue into your throat to the heart.

6.Move your breath down further and deeper within the body, about two finger widths below the navel until you feel a concentrated pocket of energy glowing there-a point of golden light-clear, bright, warm, and pure. Allow your breath to naturally become lighter and subtler.

7. When the feeling of energy in your navel is stable and full, use your mind to guide this energy down into the genitals, the perineum, and then back toward your tailbone. Steadily visualize this energy as a small snake gradually passing through the tailbone.

8. Now complete the second half of the orbit by exhaling and visualizing the energy moving up the back of your body to where the ribs meet the spine, then right on up the spine to the back of the head. Imagine energy traveling up your spine to the center of your head and even above the head.

9. Begin another cycle, breathing in as the energy moves down the front channel from the top of your head to your perineum and breathing out as the energy moves up the back channel from the perineum to the back of your head. 

ϟ Walking Meditation

Walking meditation can be very enjoyable. We walk slowly, alone or with friends, if possible in some beautiful place. Walking meditation is really to enjoy the walking—walking not in order to arrive, but just to walk. The purpose is to be in the present moment and, aware of our breathing and our walking to enjoy each step. Therefore we have to shake off all worries and anxieties, not thinking of the future, not thinking of the past, just enjoying the present moment. We can take the hand of a child as we do it. We walk, we make steps as if we are the happiest person on Earth.
Although we walk all the time, our walking is usually more like running. When we walk like that, we print anxiety and sorrow on the Earth. Instead, let us walk in a way that we only print peace and serenity on the Earth. We can all do this, provided that we want it very much. Any child can do it. If we can take one step like this, we can take two, three, four, and five. When we are able to take one step peacefully and happily, we are working for the cause of peace and happiness for the whole of humankind. Walking meditation is a wonderful practice.
When we do walking meditation outside, we walk a little slower than our normal pace, and we coordinate our breathing with our steps. For example, we may take three steps with each in-breath and three steps with each out breath. So we can say, “In-in-in. Out, out, out.” “In” is to help us to identify the in breath.
If your lungs want four steps instead of three, please give them four steps. If they want only two steps, give them two. The lengths of your in-breath and out-breath do not have to be the same. For example, you can take three steps with each inhalation and four with each exhalation. If you feel happy, peaceful, and joyful while you are walking, you are practicing correctly.
Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet. We have caused a lot of damage to Earth. Now it is time for us to take good care of her. We bring our peace and calm to the surface of the Earth and share the lesson of love. We walk in that spirit. From time to time when we see something beautiful, we may want to stop and look at it-a tree, a flower, some children playing. As we look, we continue to follow our breathing, lest we lose the beautiful flower and get caught up in our thoughts. When we want to resume walking, we just start again. Each step we take will create a cool breeze, refreshing our body and mind. Every step makes a flower bloom under our feet. We can do it only if we do not think of the future or the past, if we know that life can only be found in the present moment. (Thich Nhat Hanh, Peace is Every Step, pg 28.)

ϟ The Way is Simple

It has been said in the Tao te Ching that The Way is very simple. If this is true, than one form of spiritual practice could be to “simply” ask yourself “What does it mean to be simple.” Seems simple enough. In one sense, simple means there’s not a lot to you. It means that your not full of complex equations, high flatulent philosophies, or sophisticated scientific theories. No. You are simple. You’re not saddled with unsolvable problems. You life isn’t filled with drama. No. Instead you are quite ordinary actually. In your work life, to use the Zen expression, you “Chop wood and carry water.” Which just means that you perform your duties calmly and mindfully, with only the effort required by them.

Some of the best teachers of how to do this on Planet Earth are not monks, or nuns, or shamans, but those who have made the long trip into their late life, the elderly. Have you ever noticed that? I know some elderly people who are far more enlightened than some of the most devout spiritual practitioners. They “get” what it means to be simple and are therefore some of the purest expressions of The Great Way you will ever see.

So being simple is really quite simple.

It just means that we empty ourselves enough to reveal what’s left in it’s brilliant simplicity. 

The Great Way, The Ground of Silence, The Simple Feeling of Being. Can you Be that simple?

Adam Seward

Counselor and Spiritual Teacher

ϟ Why Worry?

Awakening means that you start to notice the worrier. You catch yourself worrying. You are no longer identified with the worrying self. This means that you can decide how much power and attention you are going to give to this part of you. 

As a human being, you already know what it means to worry. Usually it shows up as an ongoing fear that a future outcome will not turn out the way you expect. This fear then turns into obsessive and repetitive thinking, which is commonly known as worry. I like this little saying, “If there’s something you can do, then it makes no sense to worry about it. And if there’s nothing you can do to help the situation, then it makes no sense to worry about it.” In other words, there’s either something or nothing that you can do. Either way, it makes no sense to worry. 

One of the things worrying does to get its grip on you is it pretends to be necessary. Somehow, usually in a clever way, worrying deceives you into thinking that you need it. It leads you to think that if you can just worry about this situation enough, it will turn out the way you want it to. The truth is that worrying does nothing to help or improve any situation. It is not necessary. That’s why I call it a false friend.

Think about it. Has worry ever helped you? Has it ever delivered? What has been a positive result of worry in your life? You won’t find anything. Yes, maybe you acted to improve a situation because of a nagging sense of worry, but it was the action not the worry that improved the situation. If you honestly investigate, you will see that worry hasn’t done anything. 

Always keep this in mind: Worry does nothing to help or improve any situation. It is not necessary. It shows up in the disguise of a helpful or supportive presence, and if you look clearly at it, you see that it does nothing to help or protect you, but in fact it only reminds you of your fears and blinds you from the safety of what is. 
Einstein said, “You cannot solve a problem at the level that created the problem.” Just like the law of floatation was not discovered by the contemplation of the sinking of things, you must rise above the level of the problem to solve the problem. That means letting go of worry.

What about intuition? Sometimes I just get the sense that there’s something wrong. Does this mean ignoring that also?
There’s a difference between worrying and trusting that inner voice of wisdom. You know, that still, small voice that directs you from a place of deep certainty, confidence, and love. The authentic wisdom that arises in the hear is distinguishable from the fearful, worrying voice that speaks mostly in “what if’s” and “woulda,” “coulda,” “shoulda.” 

In other words, there’s a difference between authentic care and worry. Care comes from the heart. It’s that loving energy which is free from the anxiety ridden, fearful, obsessive, and unceasing mind pattern called worry. 
Of course, that’s easier said than done because worry sneaks up on you. I have a mortgage to pay, car payments to make, and I don’t have the money. My car is probably going to be taken away from me. How do I keep from worrying? 
Again, I believe a more important question is, “Why worry?” Yes, you are in a challenging life situation, but what is worry going to do to help you with this? Life is full of challenges. Worry turns a challenge into a problem, and adds additional stress to the situation. You have a choice. You can focus on all of these things that need to be done and all of these demands that life is bringing to your doorstep, and worry about them. Or, you can redirect all of the energy that was going into worrying into action. 

Does awakening free a person from worry?

Awakening means that you start to notice the worrier. You catch yourself worrying. You are no longer identified with the worrying self. This means that you can decide how much power and attention you are going to give to this part of you. If you have seen the truth that worrying does nothing for you, you can accept that the worrying thoughts that are coming up for you, recognizing that that’s part of being human, and then have compassion for that aspect of your humanity. You can then let it go. 

Sometimes it feels like my worrying gains momentum and this makes it very difficult to stop.

Yes, worry tends to be repetitive. It goes around in circles, over and over again, thus gaining a certain energy or momentum. There’s actually a spiritual practice that uses this same power of repetition to create a momentum of its own. It’s called, mantra meditation. It can be a powerful practice in freeing you from the grip of incessant worry. It involves choosing a sacred word or symbol and repeating it to yourself, usually internally. Over and over again, you focus your attention on this sacred word or symbol. Just as repetitive negative thoughts feed worry, repetitive spiritual focus feeds peace. Christian centering prayer is a powerful practice that works this way

This practice can be used in a way of changing your mind, and quite literally influencing the vibration of your thinking patterns. It helps you tune into the intelligence that is not resonant with the vibration of worrying, that which resonates at a higher level—at the level of creativity, intuition, and inspiration. 

Is there a particular mantra to get a habitual worrier to stop worrying? How do you correct years and years of worrying patterns? 

I appreciate mantras that reflect the essential kindness of the universe. It may be a word phrase that reminds you of the basic goodness that exists all around you as the ground of your being. It may just mean affirming that you are ok, and that everything is going to be ok. Sometimes it means repeating a sound that has a particular vibration such as Om or Hu. 

As far as correcting years of worrying patterns, there’s something to be said about conditioning and karma. For many of us, our human conditioning is multi-generational. It’s a pattern that is inherited aspect of your particular body-mind. 

So, why worry? We worry because we’re conditioned by our karma and our habitual mind patterns. This is part of being human. Further, we worry because we care. This care creates fuel for the incessant, directionless, purposeless mind-activity that is called worry. Again, the answer to the question, Why worry? Is: Don’t! There’s nothing to worry about. Everything is going to be okay. In fact, it’s already okay. Reality exists in a natural state of okayness forever.. So, “Why worry” means, don’t worry. And most importantly, don’t worry about your worrying. It’s okay. Let it go.

ϟ This, Too, Shall Pass

According to an ancient Sufi story, there lived a king in some Middle Eastern land who was continuously torn between happiness and despondency. The slightest thing would cause him great upset or provoke an intense reaction, and his happiness would quickly turn into disappointment and despair.

A time came when the king finally got tired of himself and of life, and he began to seek a way out. He sent for a wise man who lived in his kingdom and who was reputed to be enlightened. When the wise man came, the king said to him, “I want to be like you. Can you give me something that will bring balance, serenity,and wisdom into my life? I will pay any price you ask.”

The wise man said, “I may be able to help you. But the price is so great that your entire kingdom would not be sufficient payment for it. Therefore it will be a gift to you if you will honor it.” The king gave his assurances and the wise man left.

A few weeks later, he returned and handed the king an ornate box carved in jade. The king opened the box and found a simple gold ring inside. Some letters were inscribed on the ring. The inscription read: This, too, shall pass. “What is the meaning of this?” asked the king. The wise man said, “Wear this ring always. Whatever happens, before you call it good or bad, touch this ring and read the inscription. That way , you will always be at peace.”

This, too shall pass. What is it about these simple words that makes them so powerful? Looking at it superficially, it would seem while those words provide some comfort in a bad situation, they would also diminish the enjoyment of the good things in life. “Don’t be too happy, because it won’t last.” This seems to be what they are saying when applied in a situation that is perceived as good.

The story of the ring points to the fact of impermanence which, when recognized, leads to non attachment. Nonresistance, non judgment, and non attachment are the three aspects of true freedom and enlightened living.

The words help to make you aware of the fleetingness of every situation, which is due to the transience of all forms —good or bad. Once you see and accept the transience of all things and the inevitability of change, you can enjoy the pleasures of the world while they last without fear of loss or anxiety about the future.

This, too, Will Pass brings detachment and with detachment another dimension comes into your life—Inner Space. (Tolle,A New Earth, Page 225.)

ϟ Tangerine Mediation

If I offer you a freshly picked tangerine to enjoy, the degree to which you enjoy it will depend on your degree of mindfulness. If you are free of worries and anxiety, you will enjoy it more. If you are possessed by anger or fear, the tangerine may not be very real to you.
One day, I offered a number of children a basket filled with tangerines. The basket was passed around, and each child took one tangerine and put it in his or her palm. We each looked at our tangerine, and the children were invited to meditate on its origins. They saw not only their tangerine, but also its mother, the tangerine tree. With some guidance, they began to visualize the blossoms in the sunshine and in the rain. Then they saw petals falling down and the tiny green fruit appear. The sunshine and the rain continued, and the tiny tangerine grew. Now someone has picket it, and the tangerine is here. After seeing this, each child was invited to peel the tangerine slowly, noticing the mist and fragrance of the tangerine, and then bring it up to his or mouth and have a mindful bite, in full awareness of the texture and taste of the fruit and the juice coming out. We ate slowly like that.
Each time you look at a tangerine, you can see deeply into it. You can see everything in the universe in one tangerine. When you peel it and smell it, it’s wonderful. You can take your time eating a tangerine and be very happy. (Thich Nhat Hanh, Peace is Every Step)

This is the essence of mindfulness. Being Present with whatever you are doing. Mindful walking is being deeply attuned to every step. Mindful eating is being acutely aware of the subtlety of every bite. Even if you’re day dreaming, being aware that you are day dreaming. Everything can be done mindfully, and with mindfulness comes a great sense of peace and relaxation. This months meetup will focus on this quality of mindfulness.

ϟ My Parents Shouldn’t Judge Me

Is that True? This is the process of inquiry, or what Byron Katie calls “The Work.” We take a belief that seems to cause some discomfort, and we question it. 
We ask, “Is it true that my parents shouldn’t judge me”, for example. 

The answer to this question is simply yes or no. If the answer is, “Yes, it’s true, they shouldn’t judge me.” Then we ask, “Can you absolutely know that it’s true, your belief that your parents shouldn’t judge you?” 

And this is the real “moment of truth” so to speak. This is where you must decide if you truly want peace. If you stay firm to your story that your thought is true, then it really isn’t necessary to go any further. Keep your story and all that comes with it. 

If however, you are willing, even slightly, to entertain the possibility that you’re not right about what your parents should or shouldn’t do… If you are willing to let go of your own judgment about them, and how they should live their lives… If you are open enough to “Sell your cleverness, and purchase bewilderment” as the poet Rumi would say, then you are ready to go on to the next question. 

How do you react when you believe the thought, “My parents shouldn’t judge me” and they are judging you? Do you get uncomfortable, restless, or upset? Do you become defensive and irritable? Do you at all forfeit your peace? Consider it. 

If so, consider how your experience might be different without the thought?. Who would you be without the thought, “My parent’s shouldn’t judge me” when they are? How would it be for you to stop judging them, and the reality of what is happening, instead of just expecting them to? Would you feel more peaceful, accepting, and at ease? More in harmony with the way things are?

 
This is the way of it. Instead of imposing our should’s and shouldn’ts on others in our lives, we try it ourselves. We stop judging them, including their judgmental attitudes, and we experience more peace ourselves, because we are more accepting of the way things are.

ϟ A Human Being

You are a human being. What does that mean? Mastery of life is not a question of control, but of finding a balance between human and Being. Mother, father, husband, wife, young, old, the roles you play, the functions you fulfill, whatever you do—all that belongs to the human dimension. It has its place and needs to be honored, but in itself it is not enough for a fulfilled, truly meaningful relationship or life. Human alone is never enough, no matter how hard you try or what you achieve. Then there is Being. It is found in the still, alert presence of Consciousness itself, the Consciousness that you are. Human is form. Being is formless. Human and being are not separate but interwoven. 
To love is to recognize yourself in another. The others “otherness” then stands revealed as an illusion pertaining to the purely human realm, the realm of form. The longing for love that is in every child is the longing to be recognized, not on the level of form, but on the level of Being. 

When another recognizes you, that recognition draws the dimension of Being more fully into this world through both of you. That is Love that redeems the world.(Eckhart Tolle, A New Earth) 

Namaste,

Adam