Mindful Eating
"Mindful eating is not a diet, or about giving up anything at all. It’s about experiencing food more intensely — especially the pleasure of it."
Please click here to read the rest of the article found in the New York Times about mindful eating http://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html?_r=1
Gathas
Gathas are short verses that help us practice mindfulness in our daily activities. A gatha can open and deepen our experience of simple acts which we often take for granted. When we focus our mind on a gatha, we return to ourselves and become more aware of each action. When the gatha ends, we continue our activity with heightened awareness.
As we turn on the water faucet we can look deeply and see how precious the water is. We remember not to waste a single drop because there are so many people in the world who don’t even have enough to drink. While brushing our teeth we can make a vow to use loving speech. Before turning on the engine of our car, we can prepare for a safe journey by reciting the gatha for starting the car:
Before starting the car
I know where I am going.
The car and I are one,
if the car goes fast, I go fast.
The gatha brings our mind and body together. With a calm and clear mind, fully aware of the activities of our body, we are less likely to get into a car accident. Gathas are nourishment for our mind, giving us peace, calmness and joy which we can share with others. They help us to bring the uninterrupted practice of meditation into every part of our day. There are many gathas available in our Chanting Book.
(words borrowed from www.plumvillage.org)
Music
02 peacefully_free_plumvillage_unplu.mp3
09 no_wait[1].mp3
Sitting Meditation
Sitting meditation is like returning home to give full attention to and care for our self. Like the peaceful image of the Buddha on the altar, we too can radiate peace and stability. We sit upright with dignity, and return to our breathing. We bring our full attention to what is within and around us. We let our mind become spacious and our heart soft and kind.
Sitting meditation is very healing. We realize we can just be with whatever is within us- our pain, anger, and irritation, or our joy, love, and peace. We are with whatever is there without being carried away by it. Let it come, let it stay, then let it go. No need to push, to oppress, or to pretend our thoughts are not there. Observe the thoughts and images of our mind with an accepting and loving eye. We are free to be still and calm despite the storms that might arise in us.
If our legs or feet fall asleep or begin to hurt during the sitting, we are free to adjust our position quietly. We can maintain our concentration by following our breathing and slowly, and attentively change our posture.
In between sessions of sitting meditation, we practice Kinh Hanh, which is indoor walking meditation. We take one step with each in-breath and each out-breath. Aware of the Sangha around us, we feel in harmony with the larger body. Everybody is moving together, slowly, and mindfully.
We can find suggestions for guided meditations in Thay’s book, "The Blooming of a Lotus” or also from one of the Dharma teachers.
(words borrowed from www.plumvillage.org)
5 Mindfulness Trainings
Reverence For Life
Aware of the suffering
caused by the destruction of life, I am committed to cultivating the insight of
interbeing and compassion and learning ways to protect the lives of people,
animals, plants, and minerals. I am determined not to kill, not to let others
kill, and not to support any act of killing in the world, in my thinking, or in
my way of life. Seeing that harmful actions arise from anger, fear, greed, and
intolerance, which in turn come from dualistic and discriminative thinking, I
will cultivate openness, non-discrimination, and non-attachment to views in
order to transform violence, fanaticism, and dogmatism in myself and in the
world.
True Happiness
Aware of the suffering
caused by exploitation, social injustice, stealing, and oppression, I am
committed to practicing generosity in my thinking, speaking, and acting. I am
determined not to steal and not to possess anything that should belong to
others; and I will share my time, energy, and material resources with those who
are in need. I will practice looking deeply to see that the happiness and
suffering of others are not separate from my own happiness and suffering; that
true happiness is not possible without understanding and compassion; and that
running after wealth, fame, power and sensual pleasures can bring much
suffering and despair. I am aware that happiness depends on my mental attitude
and not on external conditions, and that I can live happily in the present
moment simply by remembering that I already have more than enough conditions to
be happy. I am committed to practicing Right Livelihood so that I can help
reduce the suffering of living beings on Earth and reverse the process of
global warming.
True Love
Aware of
the suffering caused by sexual misconduct, I am committed to cultivating
responsibility and learning ways to protect the safety and integrity of
individuals, couples, families, and society. Knowing that sexual desire is not
love, and that sexual activity motivated by craving always harms myself as well
as others, I am determined not to engage in sexual relations without true love
and a deep, long-term commitment made known to my family and friends. I will do
everything in my power to protect children from sexual abuse and to prevent
couples and families from being broken by sexual misconduct. Seeing that body
and mind are one, I am committed to learning appropriate ways to take care of
my sexual energy and cultivating loving kindness, compassion, joy and
inclusiveness – which are the four basic elements of true love – for my greater
happiness and the greater happiness of others. Practicing true love, we know
that we will continue beautifully into the future.
Loving Speech and Deep Listening
Aware of the suffering
caused by unmindful speech and the inability to listen to others, I am
committed to cultivating loving speech and compassionate listening in order to
relieve suffering and to promote reconciliation and peace in myself and among
other people, ethnic and religious groups, and nations. Knowing that words can
create happiness or suffering, I am committed to speaking truthfully using
words that inspire confidence, joy, and hope. When anger is manifesting in me,
I am determined not to speak. I will practice mindful breathing and walking in
order to recognize and to look deeply into my anger. I know that the roots of
anger can be found in my wrong perceptions and lack of understanding of the
suffering in myself and in the other person. I will speak and listen in a way
that can help myself and the other person to transform suffering and see the way
out of difficult situations. I am determined not to spread news that I do not
know to be certain and not to utter words that can cause division or discord. I
will practice Right Diligence to nourish my capacity for understanding, love,
joy, and inclusiveness, and gradually transform anger, violence, and fear that
lie deep in my consciousness.
Nourishment and Healing
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.
Walking Meditation
Walking in this way should not be a privilege. We should be able to do it in every moment. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.
Let us walk as a free person and feel our steps get lighter. Let us enjoy every step we make. Each step is nourishing and healing. As we walk, imprint our gratitude and our love on the earth.
We may like to use a gatha as we walk. Taking two or three steps for each in-breath and each out-breath,
Breathing in "I have arrived"; Breathing out "I am home"
Breathing in "In the here"; Breathing out "In the now"
Breathing in "I am solid"; Breathing out "I am free"
Breathing in "In the ultimate"; Breathing out "I dwell"
(words borrowed from www.plumvillage.org)
