Langsom lørdag i august

Den grønne frø nyder freden og roen i sensommersolens stråler.
Vi mennesker øver os i at være langsomme. At være rolige og afslappede og samtidig 100% vågne og fokuserede.langsomloerdagaugust2018_2

Ja, det må vi øve os på at genlære.

Hvis du ser et barn, et lille barn, op til 3 – 4 års alderen, dette barn er 100% til stede, nærværende. Der er ikke nogen tanker om hverken fortid eller fremtid, der optager barnets sind. Barnet er eet med sig og med verden omkring sig. Barnet ER.
Denne evne til “bare at være” lærer vi ikke at bevare, ikke endnu i hvert fald, i vores efterhånden mangeårige skole- og uddannelsesforløb.

På en langsom lørdag går tiden i stå, alt er som det er og intet skal være anderledes end det er.

Alle sanser er vågne og verden opleves intenst, nærmest magisk.
Nervesystemet regenererer.langsomloerdagaugust2018_1

Vi var tre til stede denne langsomme lørdag i august. Det var en dejlig gruppe og alt nok. Som med så megen anden øvning, så må man øve sig alene – men dejligt er det, når man kan begynde at øve sig sammen med andre.

langsomloerdagaugust2018_3

Tillid og kærlig venlighed kan opstå.

Tekst Anne Moloney, Foto Bente Ben-Hamadou, opload 26.08.2018

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The basics of sitting meditation

What is meditation? The answer to this question may change depending on who you ask.

I recommend you read this wikipedia article: https://en.wikipedia.org/wiki/Meditation.

The central fact is, that once you start your formal sitting practise you very quickly learn that your mind is anything but calm and quiet. In order to reach such a calm, quiet and peaceful state of mind it takes a lot of training. And in order to actually train your mind, it takes a solid motivation. So: What motivates you?

By the time you are actually ready to start a formal practise, every day, five days a week, year in and year out, we recommend you to do this:

1. Find your motivation. It may change over time and it is important to always know your motivation. It will help you through the difficult times.

2. Work with your sitting posture. Straight back, solid grounding, open breath, relaxed body state, feeling of dignity.

3. Build up your 15 – 30 minutes of formal practise. There are many ways to do this and I will explain more in a following post. Find a focus, stick to it until you decide a new focus.

Text Anne Moloney, 27.07.2018
Photo: Grethe Damon

 

 

Breathe in – breathe out

In my mindfulness practise – as well as other practises – the following of the breath is essential.

Everytime you find yourself carried away by your mindstream, you simply go back to the breathing, follow your breath, breathing in, breathing out. Very simple.

Many people will find thoughts in their mind like this: Oh, but this is boring. I have tried this now, I want to go to the next level. I want to do something else.

And what you do is – you keep following the breath, even though some parts of you or some of your thoughts do not want to. Together with the breathing practise there is a mindful and kind willpower, a focused mindset that keeps on following the breath.

Breathe in – breathe out

There are many sidepractises to the following of the breath.

Count your breath until 10.
Count your breath until 100.
Count your breath backwards.
Breathe in – feel your body, breathe out – smile.

Text Anne Moloney, ready for upload 22.07.2018

 

Loose your mind and come to your senses

This is an old saying from Fritz Perls, “father” of gestalt therapy.

Mindfulness is about this.

Experience the present moment through your senses.

Breathe in – breathe out, focus on breathing

Shift focus to ears and listening, do not interpret, just hear the sounds, as if your were a newborn and knew nothing about which sound is which

Shift focus to eye sight, a soft view on what is there, no interpretation, no judgements, just be neutral and see the colours, the forms, the light

Shift focus to skin, what to you feel through your skin. Room temperature, touch of clothes, just focus on what streams into your awareness through your skin

Shift focus to mouth and taste……..

Shift focus to nose and smell ………

Make yourself a scheme, so that these intervals fit in with your chosen period of practise. For instance 5 min on breathing and 2 min on each sense, that will give you a 15 min period.

 

My mindfulness practice

langsom_lørdag_paeon

Every day I sit and do my practise for 25 minutes. I have done that since 2007, so if we count it up and add the practise from courses and retreats – well it sums up to some 1700 hours in all of practising for my part. They say that if you should really know how to do something you should practise at least 10.000 hours – but anyway, I have done some practise in my time.

I recommend you to find a spot where you sit every time you are doing your practise. It can be a chair or a cushion, something and somewhere that suits you and where you have undisturbed time. Mobile phone turned off, of course.
If you are practising how to swim or how to shoot – whatever – you cannot have your phone on, can you?

I like to have a lit candle and a fresh flower to support me in my practise. So, I recommend you to do the same.

I recommend a completely upright position, no pleasant leaning back in pillows!!  If you actually are very tired, it is better to take a power nap – always be aware of having your needs met.

If you want support for your practise I recommend you to join me on my Silent Saturdays, I run a donations based gift economy and you can follow the link and read more about this possibility for you. Silent Saturdays

 

Upload 25.06.2017, all rights reserved. Anne Moloney