Working with the Mind:
 Bow to Every Thought

Mindfulness practice can sometimes seem like an insurmountable challenge. Over the years many students have told me: “ I tried to meditate but I just couldn’t empty my mind. I have so many thoughts, I just can’t do it.”

The Fullness of the Mind
 In Mind Body Intelligence we learn that the fullness of the mind is its natural state. No-one can truly “empty” their minds, nor is that really a desirable condition. The gift of mindfulness practice, is the development of the capacity to work with whatever arises in our minds; which in turn deepens our ability to be present. From the mindful state we are able to receive all of our experience and yet, choose to refrain from thinking about it. Thinking about experience creates a kind of barrier that interferes with touching the reality of this, very moment.

Cultivating inner atmosphere
 Sitting in basic concentration meditation, we nurture an inner experience of acceptance and loving-kindness. We refrain from judgment and criticism. As we sit, we intend to accept everything that occurs (lots of thoughts or physical discomfort, for example) for just what they are, as we also refrain from striving for a “better meditation experience”. 

In this lovely atmosphere of ease, acceptance and compassion; we notice every thought, sensation, feeling, and experience that arises. Because we are focusing on the breath, our bodies have entered into a state of rest and calm, further supporting our mental intentions. 


The palace of mind consciousness
 Into this palace of mind consciousness comes the mental formations (your thoughts). We can think of them as petitioners who seek audience with the monarch; royal relatives and nobles, scholars, merchants and business people, the poor, the wronged and the sick. Each of them want to be heard and each of them has a very important message.


You are the gracious Monarch. You have decreed a period of silence and open-hearted presence. Bowing to the petitioners as each one approaches, you kindly acknowledge their presence. They must agree to refrain from speaking, to receive the benefit of entering the hall of audience.
 
The flow of visitors begins to decrease as they bask in the glow of your compassion, and their urgency to be heard diminishes.They become still and sure in the sense that they will be heard at the right time. They begin to sink down and rest, out of your awareness, of their own accord.  


Breathing in I notice my thoughts.
Breathing out I smile to them.


Breathing in I notice thinking.
Breathing out I tenderly call my thoughts by name; “thinking”.


Breathing in I feel the breath enter my body.
Breathing out I create an inner palace of lovingkindness.

Breathing in I notice the breath
Breathing out I bow to my thoughts.

Breathing in I rest in the palace
Breathing out I feel calm



May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman

© Ellen M. Adelman PhD 2013, all rights reserved.

Mind Body Intelligencetm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute. 

For more information visit www.sagehealinginstitute.com.

Lifting our Winter Spirits: Openness Reduces Suffering

The air is very cold and the skies have been gray, dropping rain and snow on our heads. The ground usually solid and secure, has become a fluid, icy surface. Snow sits atop our vehicles and requires extra effort to make them ready to travel. Perhaps it takes longer to get to work, or weekend plans are canceled.

We can choose to respond in many ways. 

Although we recognize the hazards and the inconveniences of the season, we are not required to feel miserable.

Breathing in I notice my body’s response to the cold.
 Breathing out I take good care of my body and intend to dress warmly.
Breathing in I am aware of treacherous ice on the ground.
Breathing out I am mindful of my step.

As I move through my winter day, if my discomfort or concerns are held safe and warm in compassionate arms,I can be free to be refreshed by the chilly air. 
I can glory in the bare magnolia tree in my yard. The crotches of its uplifted branches, filled with snow.

Breathing in I feel the sap at the warm heart of the tree. I share its strength and the miracle of its survival through the frigid season. My fingers and toes begin to tingle as I share this life energy, with a tree. I become aware of the elegant bare branches, lifting their long arms and fingers upward to invite the golden winter sun. How much more gorgeous is the sunlight after days of blanketing gray...

Breathing in I am grateful for winter.
Breathing out: How wonderful to be alive!




May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman

© Ellen M. Adelman PhD 2013, all rights reserved.

Mind Body Intelligencetm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute. 

For more information visit www.sagehealinginstitute.com.

Mindfulness and Illness: A Compassionate Attitude Heals Body and Soul

In this winter season we are often surrounded by others who are suffering from colds or the flu. Although we do our best to wash our hands and limit contact with those who are sick, we may also become ill.

In Mind Body Intelligence we learn that pushing away difficult experiences causes us greater suffering. What might it mean to be open to the experience of being sick, and how would that help?


The first leg of the journey toward compassionate healing begins with acceptance of the body. We tend to be very critical of our bodies, especially when they do not meet some standard of beauty; cause us embarrassment; or require us to make accomodations by staying home from work or a fun social event. When we are well, we sometimes forget that getting sick is part of the nature of our bodies in this life. We can become hard and critical, or impatient.

Most people are not aware that our critical internal voice, known as the Critical Witness in MBI, is often a response to anxiety or fear. We can think of the Critical Witness as the voice of a frightened young parent. Being critical is the  parent’s (unskilled) way of getting the child to behave differently. A more mature parent knows that criticism isn’t helpful. They are capable of comforting the sick child and nursing them back to health. A mature parent can assess the situation calmly and determine the proper home remedy, if medical help is needed, or both.

We can choose  to engage this more mature and loving part of ourselves, to come and attend the sick child. A good parent wants to know all about what is bothering the child. What is wrong, honey? Do you have a fever? Where does it hurt?

We open to our experience and breathe in to the symptoms.
 “Breathing in I am aware that my throat is sore. Breathing out I send re-assurance to the suffering part of me.”

“Breathing in I am aware of being frightened by my illness. Breathing out I send compassion and reassurance to the frightened part of me.”

When this wise and compassionate part of ourselves is invited to appear, we can begin to relax into taking good care of our bodies. Energy that might have been spent in irritation or annoyance with the inconvenience or pain of illness, becomes the energy to make a cup of tea, get into bed or make an appointment to see a physician. You might ask for some tenderness from those around you. You might have the experience of being held and loved in your own internal world. 


May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman



 © Ellen M. Adelman PhD 2013. All rights reserved.
Mind Body Intelligence tm is a trademark of Ellen M. Adelman PhD 
and the Sage Healing Institute. 

For more information visit www.sagehealinginstitute.com.