anxiety, community, compassion - karuna, dukkha, fear, Uncategorized

Karuna-virus

Kuan Yin sunbeam

In the Buddha’s teachings, karuna is a Pali word that means compassion. There’s a lot going on around the world right now, and due to coronavirus, many people are navigating intense suffering on multiple levels simultaneously: The suffering of health challenges, food insecurity, financial distress, longer-term economic uncertainty, separation from friends and family – or having to be with friends and family in ways that are stressful!

Given that social contagion works not only in relation to anxiety, but to positive mind-states too, I hope that in whatever ways we can, this coronavirus situation can be used to spread karuna-compassion to all who need it, including ourselves.

Personally, I have just landed in the UK a couple of days ago and am in social isolation and lockdown in Birmingham. I’m still getting myself set up here, but I wanted to at least offer a few resources for helping reduce the stress and anxiety that so many people are dealing with right now. I’ll keep adding more resources as I find them, and please send me links to any that you might have found helpful.

If anyone would like an individual meeting online to talk about your meditation practice in these challenging times, you can make a booking on my booking calendar now. As usual, these meetings are on a dana basis, but if money is an issue at the moment it’s fine to still meet with me.

I will also be converting some of my planned retreats into online offerings, so please check my revised teaching schedule on this page.

A few selected resources to support karuna-compassion

Judson Brewer – US Neuroscientist and Addiction Psychiatrist

A Brain Hack to Break the Coronavirus Anxiety Cycle
Uncertainty about coronavirus spreads anxiety through social contagion. This New York Times article offers some ways to minimize that.


IMS teachers including Sharon Salzberg, offering daily metta/kindness meditation

https://www.youtube.com/user/InsightMeditation


Zohar Lavie – UK meditation teacher

2020-03-14 Coronavirus and the support of the Dharma – Part 1 31:38
We are living through an unusual period. As coronavirus spreads, much of what we take for granted is being shaken. There is uncertainty and fear around us, and also within us. How can Dharma teachings and practices support us? How can we deepen understanding and compassion in the midst of it all? This talk offers reflections on possibilities that are available to us, including practices that we can engage with, lean into, and cultivate.


Tara Brach – US meditation teacher

2020-03-18 Facing Pandemic Fears with an Awake Heart 59:14
While it’s natural to feel fear during times of great collective crisis, our challenge is that fear easily takes over our lives. This talk explores how the mindfulness and compassion of the RAIN meditation can help us find an inner refuge in the face of fear, and deepen our loving connection with each other.


Jill Shepherd

2020-03-26 Guided meditation: orienting to compassion 26:18
A guided meditation orienting to compassion, in response to coronavirus

2020-03-26 Short talk: some responses to the coronavirus/karuna-virus situation 15:37
A few reflections on the coronavirus situation, and the possibility of cultivating karuna/compassion as a resource for ourselves and others


A beautiful video – Letter from the Virus

Stop, just stop
Halt … stop … don’t move
It’s not a request any more, it’s an obligation
I’m here to help you
This supersonic rollercoaster has run off its rails and can’t go on any further
Stop the planes, trains, schools, shopping malls, gatherings
We broke the frenetic vortex of illusions and obligations that stopped you from looking at the sky
Look at the stars, listen to the sea
Let yourself be rocked by the chirping of birds
Roll in the grass
Pick an apple from a tree
Smile to an animal in the woods
Breathe the mountains
Listen to your common sense
We had to break it
You can’t play God
Our obligations are mutual, like they’ve always been
Even though you’ve forgotten
We’ll now stop this broadcast
This endless cacophonous sounds of separations and distractions, to tell you this:
We’re not OK
None of us is
We’re all suffering
Last year, the firestorms that set the lungs of the earth on fire didn’t stop you
Nor did the melting of the poles
Or your sinking cities
Or the simple acknowledgement of being the sole responsibility for the sixth mass extinction
You didn’t listen to me
It’s difficult to listen while being so busy
Struggling to climb higher and higher
On the scaffolding of comforts you are creating for yourself
Now the foundations are crumbling
They’re collapsing under the weight of your fictitious desires
I’ll help you
I’ll light the firestorms inside your body
I’ll drown your lungs
I’ll isolate you like a polar bear on a melting iceberg
Will you listen to me then?
We’re not OK
I’m not  your enemy
I’m just a messenger
I’m an ally
I’m the force that will rebalance everything
Now you have to listen to me
I’m screaming for you to stop
Stop, hush, listen
Now look up to the sky
How is it?
There are no more airplanes
How healthy do you need to be to enjoy the oxygen you breathe?
Look at the ocean
How is it?
Look at the rivers
How are they?
Look at the earth
How is she?
Now look at yourselves
How do you feel?
You can’t be healthy in a sick ecosystem
Stop!!!
Many people are afraid now
Don’t demonise your fear
Don’t let it control you
Let it speak to you
Listen to the wise words it has to say
Learn to smile with your eyes
I’ll help you … if you’re willing to listen

Text: Darinka Montico
Voice: Giulia Chianes


Matthias Horx – an influential futurist in the German-speaking world

The Post Corona World
… A massive loss of control suddenly turns into a veritable intoxication of the positive. After a period of bewilderment and fear, an inner strength arises. The world „ends“, but with the experience that we are still there, a kind of new being arises from inside us.
In the middle of civilisation’s shutdown, we run through forests or parks, or across almost empty spaces. This is not an apocalypse, but a new beginning.
This is how it turns out: Change begins as a changed pattern of expectations, perceptions and world connections. Sometimes it is precisely the break with routines, the familiar, that releases our sense of the future again. The idea and certainty that everything could be completely different — and even better.

May it be so!

More soon …

anxiety, climate change, compassion - karuna, death, dukkha, fear, Uncategorized

Compassion for all beings affected by the Australian bushfires

trunk red sap close

Season’s greetings from Waipu, New Zealand

I’m unexpectedly having to spend more time here in New Zealand, after my nine-day retreat outside of Sydney over New Year was just cancelled due to the bushfires in Australia.

The Blue Mountains has been a kind of second home to me, so I’ve been staying in contact with friends there who have been sending me heart-breaking reports of the situation they’re enduring.

In the face of such intense destruction, it’s hard to know how to respond from afar, but I’ve decided to make a commitment to practice compassion every day for the next two weeks, and to send out this message to see if anyone would like to join me in that commitment.
(Originally I was just going to send this message to people in Australia, but a US friend asked to be included, so now I’m sending it to everyone on my mailing list in case you’d like to join us.)

My plan is to sit for 15 minutes every day at 1:00 pm NZT, which is 11:00 am Sydney and Melbourne, 10:30 am Adelaide, 10:00 am Brisbane, and 8:00 am Perth. That’s midnight in the UK, sorry, but 4 pm on the US West Coast and 7 pm on the US East Coast.

I’ve made a fifteen minute guided meditation that focuses on practising compassion specifically for the bushfire situation, which you can find on Dharmaseed here:
https://www.dharmaseed.org/teacher/637/talk/60035/

Of course, you can practice compassion in any way that works for you. And, depending on the situation and how your heart feels each day, it may be that one of the other brahmavihara practices might be more appropriate. If you’re not familiar with brahmavihara practice, you might listen to this talk which gives an overview of the relationship between kindness, compassion, appreciative joy and equanimity.
https://www.dharmaseed.org/teacher/637/talk/58585/

wombat and baby 1.JPG

Wombat mother and baby, Newnes Plateau NSW

What’s been happening in Australia

For those who might not be aware of the situation, more than four million hectares of Australia have burned and nine people have died since September 2019, in an “unprecedented” start to the summer fire season.

New South Wales

The total area burned in NSW is 3.41m hectares, according to the Rural Fire Service. … “To put it in perspective, in the past few years we have had a total area burned for the whole season of about 280,000 ha,” RFS spokeswoman Angela Burford said. “This year we’re at 3.41m and we are only halfway through the season.”
https://www.theguardian.com/australia-news/2019/dec/24/australian-bushfires-the-story-so-far-in-each-state

7 equanimity, anxiety, community, daily life, equanimity - upekkha, Equanimity - upekkha, fear, impermanence - anicca, motivation, racism, sangha, Uncategorized

November 2016 full moon – Turmoil

newcastle-beach-full-moon

almost super-moon, Newcastle Beach NSW Australia 13 November 2016

Turning towards and turning away

Whether it’s global political upheaval, worsening social injustice, natural disasters, personal stress, emotional pain, relational crises, or health challenges, we seem to be in a phase of intense turmoil right now.

Many of the communities around the world that I care about are struggling in relation to recent political developments in the US and UK.  And now the latest earthquakes and flooding in New Zealand are powerful reminders of our vulnerability, confronting the delusion that we are in control and challenging the belief that we can rely on anything external for our security.

I’ve noticed in myself these last few days, a shift from turning away, to turning towards.  After an initial period of shock and numbness, a renewed sense of purpose and determination is starting to emerge, helped by a whole range of articles, videos, resources and Buddhist readings that have been shared from many different sources.

So in this month’s post, I wanted to include a few of these, with the hope that they might bring some inspiration, renewed courage, or just practical support for facing these current challenges.


Inspiring Buddhist teachings for difficult times

Pema Chodron

As human beings we share a tendency to scramble for certainty whenever we realize that everything around us is in flux. In difficult times the stress of trying to find solid ground—something predictable to stand on—seems to intensify. But in truth, the very nature of our existence is forever in flux. Everything keeps changing, whether we’re aware of it or not.
https://tricycle.org/magazine/fundamental-ambiguity-being-human/?utm_source=Tricycle&utm_campaign=c816b6d659-Special_Newsletter_11_09_2016&utm_medium=email&utm_term=0_1641abe55e-c816b6d659-307269753

Jack Kornfield

When times are uncertain, difficult, fearful, full of change,
they become the perfect place to deepen the practice of awakening.
After viewing the elections, whatever your point of view,
Take time to quiet the mind and tend to the heart.
Then go out and look at the sky.
Remember vastness, there are seasons to all things,
gain and loss, praise and blame, expansion and contraction.
Learn from the trees.
Practice equanimity and steadiness.
Remember the timeless Dharma amidst it all.
Think of the best of human goodness.
Let yourself become a beacon of integrity with your thoughts, words and deeds.
Integrity in speech and action, virtue and non-harming brings blessings.
Remember the Noble Truths, no matter the politics or the season:
Greed, hatred and ignorance cause suffering. Let them go.
Love, generosity and wisdom bring the end of suffering. Foster them.
Remember the Buddha’s counsel,
“Hatred never ends by hatred but by love alone is healed.
This is the ancient and eternal law.”
The human heart has freedom in itself to choose love, dignity and respect.
In every circumstance, embody respect and cultivate compassion for all.
Let yourself become a beacon of Dharma.
Amidst the changes, shine with courage and trust.
Love people, and…
This is your world. Plant seeds of goodness
and water them everywhere.
Then blessings will grow for yourself and for all.
http://www.spiritrock.org/

His Holiness the Dalai Lama

“May I become at all times, both now and forever
A protector for those without protection
A guide for those have lost their way
A ship for those with oceans to cross
A bridge for those with rivers to cross
A sanctuary for those in danger
A lamp for those without light
A place of refuge for those who lack shelter
And a servant to all in need.”
http://kalachakranet.org/text_his_holiness_dalai_lama.html

Gil Fronsdal

Equanimity, one of the most sublime emotions of Buddhist practice, is the ground for wisdom and freedom and the protector of compassion and love. While some may think of equanimity as dry neutrality or cool aloofness, mature equanimity produces a radiance and warmth of being. The Buddha described a mind filled with equanimity as “abundant, exalted, immeasurable, without hostility, and without ill-will.”
https://tricycle.org/magazine/perfect-balance/?utm_source=Tricycle&utm_campaign=c816b6d659-Special_Newsletter_11_09_2016&utm_medium=email&utm_term=0_1641abe55e-c816b6d659-307269753


The current U.S. political situation – some commentaries

Bhikkhu Bodhi

Although, as a monk, I do not endorse political candidates or align myself with political parties, I feel that as a human being inhabiting this fragile planet, I have an obligation to stand up for policies that promote economic and social justice, respect for the innate dignity of all human beings, and preservation of the earth’s delicate biosphere. By the same token, I must oppose policies detrimental to these ideals. I see politics, not merely as a naked contest for power and domination, but as a stage where great ethical contests are being waged, contests that determine the destiny—for good or for ill—of everyone in this country and on this planet.
https://buddhistglobalrelief.me/2016/11/09/a-trump-presidency-need-not-be-the-end-times/

Van Jones

Van Jones is a CNN political contributor, regularly appearing across the network’s programming and special political coverage.  He has founded and led numerous social enterprises engaged in social and environmental justice.
Van reminds us that we have 70 days before the president-elect Trump takes office, and suggests that in these next two weeks we prioritize three things:
1. grieve and heal;
2. gather information;
3. build community.

“It’s ok to take time to grieve and heal” … then “We gotta play our cards right.  Our most important card is you.  We need you … You can turn the TV off, turn the radio off, stop going online .. you can binge-watch some stuff, you can go exercise, do whatever you need to do, get some cuddles in, get some snuggles in, and heal a little bit, and grieve a little bit … And then from an authentic place, not pushing … not ‘I gotta do this, I gotta do this, I gotta do this’ – that’s gonna give you a bunch of do-do, and we’re not trying to do do-do – we want you to BE … and be connected to who you are, and why you care so much, and why you love folks so much.  We want you to be deeply grounded, deeply connected, so we can make wise decisions going forward.”

Connect and strengthen our communities

The Work That Reconnects (WTR) is an open-source body of work that has its roots in the teachings and experiential methods of Joanna Macy. It is a process of group work that uses experience based activities to help participants connect with one another and with the intelligence, self-healing powers of life on Earth. The goal of the WTR is to “enliven” and motivate participants to play an active role in the creation of a life sustaining society.
While the primary focus of the WTR is deep ecology and environmental activism, the process of sequencing used within the WTR (called “The Spiral“) can be a valuable tool in building racial awareness, as well.
https://whiteawake.org/self-education/wtr-spiral/

Stand with Standing Rock

https://nodaplsolidarity.org/
This site is dedicated to supporting the frontline, indigenous led resistance to the Dakota Access Pipeline. We hope that this site will make it easier for allies from around the world to take action against the institutions that are attempting to construct the pipeline.
Please join in taking sustained action in solidarity with the Red Warrior Camp and the Camp of the Sacred Stones.


New Zealand 2016 earthquakes

Damage done by an earthquake at Bluff Station between Blenheim and Kaikoura in New Zealand.
Damage done by an earthquake at Bluff Station between Blenheim and Kaikoura in New Zealand. Photograph: Alex Perrottet/RNZ

Earthquake support information

An extensive list of web links providing high quality information to assist you, and those you support, through tough times following Earthquakes and their Aftershocks. This includes for children and young people.
http://skylight.org.nz/earthquake+aftermath+support

WHAT TO DO NOW

Some suggestions from Dr Sarb Johal, psychology professor at Massey University
* Follow a normal routine as much as possible
* Eat healthy meals – be careful not to skip meals or to overeat
* Exercise and stay active
* Help other people in your community as a volunteer – stay busy
* Accept help from family, friends, co-workers, or other people you trust – talk about your feelings with them
* Limit your time around the sights and sounds of what happened – don’t dwell on TV, radio, or newspaper reports on the events.

HOW TO REMAIN OPTIMISTIC

* Support one another, especially family members and your community
* Provide emotional support – comfort each other
* Carry out practical tasks – tackling the jobs that need to be done a bit at a time and counting each success
* Share your experience and feelings with others – a bit at a time when it is right for you – and have sensitivity for what the listener or audience (like your Facebook or social media friends) might be prepared to hear at that time too
* Look after your own and your family’s general health – rest, exercise, food and company all help.
http://www.stuff.co.nz/life-style/well-good/inspire-me/86488820/earthquake-how-to-stay-positive-in-shaky-times

WAYS TO HELP

Wanting to lend a hand, or provide some type of assistance after NZ was shaken just after midnight on Monday?  Here are some ways you can help.
http://www.stuff.co.nz/national/nz-earthquake/86453967/ways-you-can-help-out-after-the-november-earthquakes

May all beings be safe … healthy … happy … free …

daily life, fear, Five Precepts, mindfulness, Uncategorized, Virtue - sila

July 2016 full moon – Hatred STILL never ceases by hatred …

rain storm h

Rainstorm near Te Moata Retreat Centre, Coromandel, New Zealand

Exactly two years ago in July 2014, I wrote a post based on some well-known lines from the Dhammapada:

Hatred never ceases by hatred, but by love alone is healed. This is an ancient and eternal law. 1

Lately, that same post has been getting some views again, perhaps because there seem to have been just so many painful events in the world recently.  And perhaps like many others, at times I feel overwhelmed by the intensity and volume of suffering.  I notice my mind flipping between two modes: wanting to shut it all out, or compulsively needing to know the latest details.

Denial isn’t healthy, of course, but neither is unconsciously feeding the misery.  Because of the mind’s inherent “negativity bias,”2 it’s easy to develop a distorted perception of the world.  This is then amplified by the collective negativity-bias of the media, and the relentless twenty-four-hour reporting of tragedy after tragedy after tragedy.

A few years ago, I remember reading a discussion between a psychologist and a well-known dharma teacher about how to stay present when sitting with distressed clients, hour after hour.  The dharma teacher suggested that for every hour of contact with a client, the therapist should take at least one hour of silent time to meditate and come back to balance, before seeing the next client.

It sounded like a great idea, but I couldn’t imagine any of the psychologists or psychotherapists – or even dharma teachers I knew – being able to put it into practice.  And yet now more than ever, perhaps we need to reconsider it: to find ways of taking a break or making some space or creating more silence so that the psyche can recuperate a little.

Thich Nhat Hanh, the well-known Vietnamese dharma teacher, has written extensively about this need to protect our hearts and minds from “toxins” of various kinds.  In search of inspiration, I recently re-read his Five Mindfulness Trainings, which are a translation of the standard five ethical precepts.  Here’s a summary of all five:

The first training is to protect life, to decrease violence in oneself, in the family and in society. The second training is to practice social justice, generosity, not stealing and not exploiting other living beings. The third is the practice of responsible sexual behavior in order to protect individuals, couples, families and children. The fourth is the practice of deep listening and loving speech to restore communication and reconcile. The fifth is about mindful consumption, to help us not bring toxins and poisons into our body or mind.3

His re-writing of the last precept really stood out for me, with its emphasis on refreshing, healing, and nourishing.  I’m sharing it in full here, with the hope it might offer just a moment or two of relief, or perhaps even some inspiration to keep orienting towards “peace, joy and well-being.”

Nourishment and Healing: the fifth of five mindfulness trainings by Thich Nhat Hanh

Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I will practice looking deeply into how I consume the Four Kinds of Nutriments, namely edible foods, sense impressions, volition, and consciousness. I am determined not to gamble, or to use alcohol, drugs, or any other products which contain toxins, such as certain websites, electronic games, TV programs, films, magazines, books, and conversations. I will practice coming back to the present moment to be in touch with the refreshing, healing and nourishing elements in me and around me, not letting regrets and sorrow drag me back into the past nor letting anxieties, fear, or craving pull me out of the present moment. I am determined not to try to cover up loneliness, anxiety, or other suffering by losing myself in consumption. I will contemplate interbeing and consume in a way that preserves peace, joy, and well-being in my body and consciousness, and in the collective body and consciousness of my family, my society and the Earth. 3

labyrinth view

Labyrinth at Te Moata Retreat Centre, Coromandel, New Zealand

Remembering to orient to the good, as well as the challenging

The intention here is not to ignore or deny painful experiences, but to try to maintain balance.  At times, I need to consciously remember the many, many people who are working towards overcoming suffering; and to remember how many positive changes are taking place, even though they might not get much media coverage.

Martin Luther King jr

Thich Nhat Hanh is one example I turn to for inspiration, and Martin Luther King Junior another.  These two knew each other quite well in the 1960s, and I sometimes like to imagine the discussions they would have had with each other back then.  Perhaps there’s an echo of the Dhammapada verses in this famous quote by Dr King:

Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that. 4

May we all keep finding balance in the midst of darkness, and keep re-orienting to love.

thich nhat hanh martin luther king jr

Photo of Dr King and Thich Nhat Hanh from http://www.thisishowiflow.com/thich-nhat-hanh/

PS For more on Thich Nhat Hanh, here’s quite an inspiring short conversation between Thich Nhat Hanh and Oprah Winfrey:

1 https://jill0shepherd-insightmeditation.com/2014/07/11/july-2014-full-moon-hatred-never-ceases-by-hatred/
2 https://en.wikipedia.org/wiki/Negativity_bias/
3 http://plumvillage.org/mindfulness-practice/the-5-mindfulness-trainings/
4 https://www.goodreads.com/work/quotes/52037-a-testament-of-hope-the-essential-writings-and-speeches-of-martin-luthe

 

anxiety, fear, retreat, Uncategorized

March 2016 full moon – Retreat and pre-retreat practice

door inside 2

Planning to go on retreat?

I’ve had a few conversations recently with people who are planning to go on retreat soon, and at some stage in the discussion, there’s often an embarrassed acknowledgement of feeling some anxiety about it.  Even for people who have been on retreat before and have some familiarity with the set-up, each retreat is unique, so we never really know what to expect.  In some ways, that’s the point of it: to open ourselves to the unknown, to explore new territory, and to experience aspects of ourselves that we may not have come into contact with before. Continue reading “March 2016 full moon – Retreat and pre-retreat practice”