Crafting moments of tranquility

Published on May 11, 2020 by Mindfulness for healing in Mindfulness for healing

 

The Japanese expression wakei-seijyaku is made up of four characters – wa means harmony, kei is respect, sei stands for purity, and jyaku for serenity and appreciation. It means taking the time to deliberately ‘craft’ an experience of inner tranquility, to rest in the present noticing a moment of beauty.

During a time of a global pandemic, such a concept might seem sweet but irrelevant, better suited to happier times when it made sense to stop and smell the roses from time to time. And yes, there is a lot to be anxious about, on a personal but also a global level. The impact of the pandemic has been massive, and no one knows what the long-term effects of this upheaval will be. This is not a sprint, not even a marathon – there are likely to be some permanent changes to our way of life, but it will be some time before we have a sense of what this may look like.

One of the strengths of the human species is our adaptability to changing conditions. We can’t control everything which happens to us, and we have complex interpersonal and emotional lives which mean that our reactions to a crisis are also complex and deeply-felt. Yet we do have some choice about how we respond to our circumstances. For most of us, a certain amount of anxiety during this time is a given. It’s not helpful to ignore it, but neither do we need to add extra fuel to the fire. In the same way that a skilled craftsperson takes time and care to create a valuable object rather than a cheap piece of throw-away junk, so we can take the time and care to create some beautiful moments rather than just rushing through the days. We can use the skills of mindfulness and attention to enhance the fleeting special moments which are already there, and to also create some new ones.

I like the idea of ‘crafting’ some moments of beauty and tranquility, instead of just hoping they might suddenly arrive in our lives. To craft an object means to collect the necessary materials, to practise certain skills, and to set aside time and mental space to create new objects. We might ask ourselves – ‘what are the materials which I could gather for my moments of tranquility’? These are different for all of us – for some it might be time in nature, listening to music, baking bread, knitting, meditating or praying. Once we have these materials, how often can we practise with them? Who can guide and teach us, as the master craftsperson used to teach the apprentice? What helps me to create the time and mental space to consciously craft a few moments of calm, harmony and appreciation?

The Japanese tea ceremony creates a setting where every detail is designed to enable those who participate to experience it richly and fully. It has evolved over many generations, as have the rituals of other cultures which enable people to stop and simply experience the preciousness of the moment. We don’t need elaborate rituals, but it can help to deliberately cultivate the conditions which lead to moments of peace.

An aspect of wakei-seijyaku is that of appreciation, of having respect for what we have, and I have found that mindfulness often brings out these qualities in us. We may not have a Japanese garden with its own tea hut, but the act of making a cup of tea or coffee can become a mini tea ceremony in our lives, if we bring to it some of the qualities of wakei-seijyaku.

Mindfulness practice:

Set aside some time and reflect on what the ‘materials’ in your life are which can give you moments of inner peace. Without aiming to be ‘peaceful’ all the time, how can you use these ‘materials’ to cultivate small sanctuaries of tranquility in your life?

Anja Tanhane

 

Finding balance

Published on Apr 11, 2020 by Mindfulness and self-care in Mindfulness and self-care

This is a difficult time for all of us – within a relatively short time, life as we knew it has come to a halt. For many, there is the added anxiety of financial hardship, or knowing someone who is ill, or being separated from loved ones in circumstances where normally we would be celebrating or grieving together. Many of our assumptions have been swept aside, and the future looks uncertain. At the same time, we may also be aware that we are still better off than many others around the world, and we may take strength and comfort from things like cooking a delicious meal, connecting with others online, having more time to explore long-neglected interests, and being less busy in general.

For me, what has been important during this time is trying to find a good balance – and what this looks like will change from day to day, sometimes even moment to moment. There are times for acknowledging feelings like grief and anxiety, for feeling overwhelmed and exhausted; and there are also times when I can focus on looking after myself, temporarily switch off from the bad news, and enjoy the many blessings I still do have. It’s easy to think of one of these as being the norm and the others as aberrations, but it’s probably more balanced to vacillate between a range of feeling states, allowing each to have its place in our life without going to an extreme with any of them.

What we are going through requires a massive mental adjustment, and for us in Australia, the pandemic follows a very confronting summer of devastating bushfires. There are no glib easy solutions for any of this, but even in the midst of these insecurities, the small gestures of kindness, the fleeting moments of connection, the presence of mindfulness, can help us to navigate this time with a measure of balance and grace. I’ve been heartened by the rainbows which have appeared on footpaths and in people’s windows, with encouraging messages and thanking those working on the front lines. We need to keep our distance from others, but we can still smile and say a friendly hallo from a few metres away. Last week I sowed a lot of seeds for winter vegetables, and I look forward to peeking into my mini greenhouse each morning to see if they have sprouted yet. At the same time, I’m more tired than usual, and I have moments of feeling quite overwhelmed by it all. I’m also aware that for people who are already vulnerable, this will be an incredibly challenging time – there is no getting away from that, and there is only so much that we, as individuals, can do about it.

Simple moments of mindfulness, of taking the time to tune into the here and now, can make quite a difference, both in that actual moment and also for the long term. There’s a place for escapism, for wanting to forget all about it for a while. And it’s also natural that we want to check the news, particularly as the laws change from day to day. However, spending most of our time either escaping the news or obsessively reading them is not helpful for our sense of health and wellbeing.

I’ve appreciated having my regular meditation practice, and I also make time throughout the day to pause for a moment and tune in – tuning into my body, and what I can see, hear, feel, smell, and touch. I notice the golden light of the autumn sun, the movement of the breath in my body, and I remember Thich Nhat Hanh’s gentle half smile, and it’s easy to smile when I look at my cat. Washing our hands activates our parasympathetic nervous system, which is the resting and regenerating system, and so I try to make washing my hands an opportunity for mindfulness rather than stress. They’re little moments, but they all add up. I’ve quoted this line by the  Australian poet Noel Davis in a previous blog, and would like to offer it again as a blessing for these difficult times:

‘Let tiny drops of stillness fall gently through your day.’

Anja Tanhane

 

Just for now

Published on Mar 10, 2020 by Mindfulness in daily life in Mindfulness in daily life

Just for Now,
Without asking how, let yourself sink into stillness.

by Danna Faulds

It’s such a liberating phrase – ‘just for now’. We don’t say to ourselves often enough – ‘just for now, this is what I’m doing. Just for now, it is enough.’ Instead there can be this sense of ‘Yes, I’m doing this task, but there are plenty of other things I should be doing right now as well.’ Even though we haven’t yet worked out how to clone ourselves and actually carry out all these different tasks simultaneously, we may still feel as if we should. And this way of living can be the cause of a great deal of unnecessary anxiety and angst.

I’m aware of this when I’m in the garden and notice all the work to be done, instead of (just for now) enjoying the plants which are growing well, and listening to the insects and birds. I’ve even caught myself, when I’m doing an essential task like bringing in the washing, feeling guilty for not doing something else. Perhaps it’s because many of us are trying to cram so many things into our lives – somehow it doesn’t all quite fit, and so we’re constantly playing catch-up. Whatever the reason, it can cause a low-level anxiety which is quite exhausting over time.

We might pride ourselves on our multi-tasking, but research shows that there is actually no such thing as multi-tasking – we’re constantly switching our attention back and forth, and for each switch we pay the price of losing a little bit of energy and efficiency.

The opposite of ‘just for now’ is a sense of ‘what if’ or ‘it’s never enough’. How would it feel if, throughout the day, we could instead say to ourselves.

            ‘Just for now, I’m doing this,’ or

            ‘Just for now, I will allow myself a few moments of peace and stillness and contentment.’

Mindfulness practice:

Take a moment to pause several times throughout the day, and say quietly to yourself – ‘just for now, I’m doing this’, or ‘just for now, I pause and rest’. Notice how this feels – could this be something worthwhile to incorporate into your everyday life?

Anja Tanhane

The wisdom of not knowing

Published on Feb 11, 2020 by Interpersonal mindfulness in Interpersonal mindfulness

 

When families or communities experience a crisis, the temptation is to look for an easy solution and for someone else to blame. The unconscious thinking might be ‘if only x hadn’t done y, then everything would still be okay.’ If we can quickly ensure that x no longer does y, then the crisis is quickly resolved, and our lives can go back to what they were before the emergency.

Of course, very few crises are this easy to fix, or have only one person or group of people to blame. Usually the conditions which led to the crisis have been festering for years, perhaps ignored or hidden away, and there are many people who should have acted sooner or spoken out. It follows then that the solutions may also take years and involve everybody to some extent, and that a successful outcome is far from certain.

 This is where we can benefit from the ‘wisdom of not knowing’, what in Zen is sometimes called the ‘don’t know mind.’ For complex issues such as climate change, there is no one person in the world who has ‘the solution.’ We can make decisions based on the current best available evidence, implement changes in our own lives according to our values and encourage others to follow along, but we don’t know what the unintended consequences of our actions might be, or whether the best knowledge available now will still be correct in five years’ time. In Australia, we have plenty of examples where people thought they’d come up with a good solution, only to find the solution was far worse than the original problem it was meant to solve. A well-known example is the cane toads which were imported to deal with beetles affecting sugar production, and which have decimated wildlife in parts of Australia.

 The wisdom of not knowing lies in the humility of accepting that we don’t have all the answers and can’t single-handedly solve complex problems. The wisdom of not knowing lies in the humility of accepting that we don’t have all the answers and can’t single-handedly solve complex problems. It is not a disengaged apathy, but rather a stance of remaining open-minded and curious about new information. One of our strengths as human beings is our ability to cooperate across large complex systems. Traffic flow in a large city is one such example – apart from the occasional rogue bad driver, most people cooperate on the roads, and are supported by a vast network of road agencies, local councils, road workers, police, town planners, and many others. If a car breaks down or has an accident in a modern city, help through the emergency services is almost immediately at hand. It takes a lot of complex organisation and planning to be able to offer such a timely response no matter where we are in the city. We tend to take this for granted, but it’s just a small example of how good us humans can be at working together to find solutions.

A crisis, because of its unexpected nature, tends to bring out the best and the worst in us. In the recent bushfires, while many people were putting their lives on the line to protect their communities, others were peddling outrageous conspiracy theories on the internet, or coming up with elaborate scams to swindle people out of money. It’s easy to point the finger of blame on ‘the other’. And while people in power do need to be held accountable for their decisions, we all have a part to play in finding ongoing solutions. Meditation can help us to sit with strong emotions without trying to shift blame outwards. We can sit in uncertainty, instead of rushing into looking for easy solutions. This can be helpful when our community is going through upheaval, but also for difficult times within our families. The meditation teacher Pema Chodron calls it being ‘comfortable with uncertainty’, and learning to spend more time in this state can be a powerful way in which we can contribute to the collective wellbeing of our families and communities.

Mindfulness practice idea:

Set ten minutes aside for a quiet meditation. If feelings of discomfort arise, notice how these feel in your body, being open and curious about your experience. How does it feel, to be able to simply sit with the discomfort?

 

Anja Tanhane

 

Back to basics

Published on Jan 10, 2020 by Mindfulness in daily life in Mindfulness in daily life

 

For the past few months, I have gone back to focusing on counting the breath during my meditation, which is a form of meditation I probably first learnt more than thirty years ago. For this practice, the focus is on the breath out, and to help with concentration, I count a slow, silent ‘one’, ‘two’, ‘three’ and so on during each outbreath, up to ten, and then start back at one again. It sounds pretty straight-forward, but can actually be surprisingly difficult to do, as my mind would much rather be busy planning or strategising or fantasising than simply being present with the breath.

It can be very grounding and reassuring to go back to basics, whether in meditation or in other parts of our lives. There is a sense of ensuring a strong foundation, on which we can then place the many often complex components of our lives, like the wooden beams and bricks of a well-built house. Ensuring a strong foundation is not nearly as exciting as choosing curtains or buying new furniture, but a house with unstable foundations can soon start to show the cracks. Sometimes, we can be tempted to look for complex or high-tech solutions, while neglecting the fundamentals such as nourishing food, exercise, sleep, and rest.

I often find myself unwittingly doing this – trying to devise intricate systems for managing my life when much of the time, what I need to be doing next is actually quite simple and straight-forward. Our lives are filled with countless tasks we dismiss as ‘chores’, but these chores are like our foundation. When they’re taken care of, there is hopefully still room for excitement, creativity, for the new and the stimulating. It’s about finding a balance which works for us – some people are quite content at home, whereas others love travel and excitement. It is terrible to be caught in a life of endless drudgery, but it can also be destabilising to be constantly in search of new excitement. When I was backpacking around India in my twenties, I sometimes met travellers who had been on the road for years. They often seemed a bit lost, as if they’d spent too long in the company of strangers, without the familiarity of a community and routine.  

We’re often encouraged to search for external solutions – buy this, subscribe to that, go to this workshop to turn your life around. All these external resources can be helpful, but they can also become excessive, superfluous, an end in themselves. I recently heard the meditation teacher Ayya Santacitta talk about how we can ‘leak’ our energy through our thoughts and behaviours if they’re too uncontained. Going back to basics could be about reducing some of those leaks, developing a stronger container to be filled with essentials rather than living like a sieve which barely notices what passes through.

It is one of the aspects I used to enjoy about going camping – all your essentials could be carried in a backpack, and a single rubber band become a valuable commodity to be stored with care. Going back to basics is not about being simplistic, but it can help to ground us, and to nurture that which is most sustaining in our lives.

 

Mindfulness practice:

Think about an area in your life which is feeling overly complex. Is there an activity you could do to bring this area ‘back to basics’? Set aside some time to do this activity in a slow, mindful way, and notice yourself becoming more grounded and focused as you do this. What did you notice?

 

Anja Tanhane

Exploring colours

Published on Dec 10, 2019 by Mindfulness in daily life in Mindfulness in daily life

 

When Europeans first came to Australia and started painting the landscape, they used the colours they were familiar with from their training in Europe. We can look at these paintings now in art galleries, and although they are meant to depict Australian scenes, to our modern eye they don’t look Australian at all – the colours and even the shapes of the trees seem to come straight out of Europe.

Humans vary in the number of colours we can distinguish, but estimates range from 1 million to 100 million different colours. Artists are particularly highly trained to differentiate and reproduce a wide range of colours, but as the example above shows, not even an artist can necessarily ‘see’ true colours without the influence of their cultural upbringing.

 It is an interesting exercise to look around and notice just how many different colours and shades of colours there are in our environment. Some of the questions we can ask ourselves as we explore colours might be:

  • How different do colours look in sunshine and in shade? In the morning, or at noon?
  • What do I notice when looking at man-made colours, or colours in nature?
  • Do I have different emotional responses to different colours?
  • How many different gradients of colours does a single flower have?
  • What colours do I enjoy wearing, and which ones do I feel uncomfortable in?
  • If I were to do a meditation breathing colour into my body, what colour would I choose today?

People often comment that colours seem brighter after a meditation retreat, and I have noticed this for myself as well. We can explore colours through painting, crafts, fashion or photography. Or we can sit in front of a painting, or in a park or at the beach, and allow ourselves to become absorbed in the different colours and notice the effect they have on us. There are psychological theories about the impact of various colours on our moods and our health which are interesting to learn about. However, we can also explore these as a mindfulness practice for ourselves – becoming more aware of the great richness of colours around us, and of their impact on us.

            As the painter Wassily Kandinsky said once,

            ‘Colour is a power which directly influences the soul.’

 

Anja Tanhane