by Ralph Pamperin
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Dana is a buddhist term which embodies a deep personal spirit of generosity and gratitude; it is fundamental to a Buddhist spiritual life and deeply engrained into buddhist cultures. In our western culture we emphasize charitable giving to the less fortunate, which is very important. Dana goes beyond this, moving from an open-handed generosity of giving to the needy to more of an open-hearted generosity. Cultivating generosity helps us to eliminate greed and hatred; when you give you have loving-kindness in your heart, so greed and hatred or ill-will are absent. When we understand how interconnected we all are, and are filled gratitude for life and loving kindness for all, we have a heartfelt desire to share generously from whatever gifts we have received in this life. You can give many non-material things which may count even more than material things. When we are kind to each other, we are giving kindness, gentleness, comfort, peace, happiness, etc. For example, we can listen to a troubled person with compassion. The buddhist monks share the teachings of the Buddha from this place of generosity. For them it is foreign to deeply held spiritual values to charge money for sharing the gift of the Buddha's wisdom with which they have been blessed. They in turn invite us to share in this spirit of generosity in whatever way we are gifted in life.
I recall an early, almost insignificant experience with Bhante Sathi. We had started a meditation class in Chanhassen and needed cushions for the class. At the end of one of the classes, Bhante suggested we might buy cushions to bring to the class. Several of us agreed this would be a good idea and someone volunteered to research where to buy a quantity of them. We would each buy our cushion and bring them to class each week. Bhante broke in and suggested that we might want to buy them for all to share and buy for more than our own needs. In the way he presented this it was obvious to me that we each had first thought of our own needs, and buying OUR cushions. It is hard to explain, but I sensed something very different in the way Bhante invited generosity from us. I sensed it was deeply engrained and not something that he had to think about doing the right thing. He was inviting us to selfless, generous loving kindness. There was no guilt, no should's; it felt like an invitation to expand. This almost insignificant experience made a deep and lasting impression on me.
Having grown up in a church in which asking for money was an ever-present aspect. I sometimes find it difficult to ask for donations for the monks. When I find it difficult I know it is because this value of Dana is not yet embedded in me. Dana does not involve guilt or fear of not having enough; it emanates from deep gratitude for life and a heart-felt loving kindness for all.
Tuesday, December 28, 2010
Wednesday, December 22, 2010
Meditation and anger management
Everyone get mad, anger. Let see how we can control when you got angry. I am sure the following text would be much useful all of us. Just read and comment.
Here are some practical suggestions for dealing with anger.
1. When you are angry say nothing.
If we speak in anger we will definitely aggravate the situation and quite likely hurt the feelings of others. If we speak in anger we will find that people respond in kind, creating a spiral of negative anger. If we can remain outwardly silent it gives time for the emotion of anger to leave us.
“When angry count to ten before you speak. If very angry, count to one hundred. “
2. Be indifferent to those who seek to make us angry.
Some people may unfortunately take a malicious pleasure in trying to make you mad. However, if we can feel indifferent to them and their words; if we feel it is beyond our dignity to even acknowledge them, then their words and actions will have no effect. Also, if we do not respond in any way to their provocation, they will lose interest and not bother us in the future.
3. Use reason to stop anger.
When we feel anger coming to the fore try to take a step back and say to yourself “This anger will not help me in any way. This anger will make the situation worse.” Even if part of us remains angry our inner voice is helping us to distance our self from the emotion of anger.
4. Look kindly upon Others.
Another visualization, suggested by spiritual teacher Paramhansa Yogananda, is to see the anger-rousing agent as a 5 year old child. If you think of the other person as a helpless 5 year old child your compassion and forgiveness will come to the fore. If your baby brother accidentally stabbed you, you would not feel anger and desire to retaliate. Instead, you would just feel he is just too young to know any better. This exercise may be particularly useful for close members of the family who at times evoke your anger.
5. Value Peace more than anger.
If we value peace of mind as our most important treasure we will not allow anger to remain in our system.
“You may have every right to be angry with someone, but you know that by getting angry with him you will only lose your precious peace of mind..”
6. Always try to understand those who are cross.
Don’t worry about feeling the need to defend yourself from their criticisms. If you can remain detached and calm they may begin to feel guilty about venting their anger on you. Inspired by your example of calmness, they will seek subconsciously to do the same.
7. Focus on Something Completely Different.
Suppose someone has done something to make you angry. Think about something which will make you happy. The best antidote to negativity is to focus on the positive.
8. Breathe Deeply.
The simple act of breathing deeply will help considerably with removing anger.
9. Meditation.
Practise meditation regularly to bring your inner peace to the fore. If we can have an inner access to our inner peace we will be able to draw upon this during testing times.
10. Smile
When we smile we defuse many negative situations. To smile is offer goodwill to others. Smiling costs nothing but can effectively defuse tense situations.
Here are some practical suggestions for dealing with anger.
1. When you are angry say nothing.
If we speak in anger we will definitely aggravate the situation and quite likely hurt the feelings of others. If we speak in anger we will find that people respond in kind, creating a spiral of negative anger. If we can remain outwardly silent it gives time for the emotion of anger to leave us.
“When angry count to ten before you speak. If very angry, count to one hundred. “
2. Be indifferent to those who seek to make us angry.
Some people may unfortunately take a malicious pleasure in trying to make you mad. However, if we can feel indifferent to them and their words; if we feel it is beyond our dignity to even acknowledge them, then their words and actions will have no effect. Also, if we do not respond in any way to their provocation, they will lose interest and not bother us in the future.
3. Use reason to stop anger.
When we feel anger coming to the fore try to take a step back and say to yourself “This anger will not help me in any way. This anger will make the situation worse.” Even if part of us remains angry our inner voice is helping us to distance our self from the emotion of anger.
4. Look kindly upon Others.
Another visualization, suggested by spiritual teacher Paramhansa Yogananda, is to see the anger-rousing agent as a 5 year old child. If you think of the other person as a helpless 5 year old child your compassion and forgiveness will come to the fore. If your baby brother accidentally stabbed you, you would not feel anger and desire to retaliate. Instead, you would just feel he is just too young to know any better. This exercise may be particularly useful for close members of the family who at times evoke your anger.
5. Value Peace more than anger.
If we value peace of mind as our most important treasure we will not allow anger to remain in our system.
“You may have every right to be angry with someone, but you know that by getting angry with him you will only lose your precious peace of mind..”
6. Always try to understand those who are cross.
Don’t worry about feeling the need to defend yourself from their criticisms. If you can remain detached and calm they may begin to feel guilty about venting their anger on you. Inspired by your example of calmness, they will seek subconsciously to do the same.
7. Focus on Something Completely Different.
Suppose someone has done something to make you angry. Think about something which will make you happy. The best antidote to negativity is to focus on the positive.
8. Breathe Deeply.
The simple act of breathing deeply will help considerably with removing anger.
9. Meditation.
Practise meditation regularly to bring your inner peace to the fore. If we can have an inner access to our inner peace we will be able to draw upon this during testing times.
10. Smile
When we smile we defuse many negative situations. To smile is offer goodwill to others. Smiling costs nothing but can effectively defuse tense situations.
Meditation and Pain Relief
July 11, 2010
by Mehmet C. Oz, MD, and Michael F. Roizen, MD |
If you're among the tens of millions of North Americans living with chronic pain, we've got news about a drug-free "om remedy" worth trying: easy meditation. Plenty of research shows that your brain's superpowers can help conquer the most stubborn of miseries, including bad backs, cancer pain, arthritis, tension headaches, and inflammatory bowel disease. (Check out how meditation can help knee pain.) The best part?
You don't have to move to a mountaintop, sit on a rock-hard meditation cushion, or shell out big bucks for a meditation instructor to get results. In a new study from the University of North Carolina at Charlotte, people who meditated for just 20 minutes a day saw their pain tolerance rise in 4 days. Volunteers learned an ultra-easy technique called mindfulness meditation that teaches you to focus on your breath and stay in the present moment, not worry about what's ahead. Researchers tested the volunteers' pain thresholds with mild electric shocks and found that shocks considered "high pain" before meditating felt mild afterward.
Volunteers who didn't learn the meditation had unchanged responses to the shocks. (No, we can't imagine why anyone volunteered for this, though we're grateful that they did.) Please don't try this at home! But once you've finished reading this column, take a few minutes to test-drive our simple instructions (see below) for mindfulness meditation and two other pain-soothing techniques. You'll feel calm, centered, and Zen-fully refreshed, fast.
But first, let's get something straight: Meditation doesn't work because your pain is "all in your head." Chronic pain is all too real, and too many people live with it every day. When pain won't quit, stress and worry kick in, boosting levels of stress hormones, which tricks your brain into thinking the pain is worse than it is. Destressing with meditation or similar mind-body techniques (progressive muscle relaxation, guided imagery) dials back stress hormones, which so diminishes pain. The difference may be enough for you to reduce your pain meds or to get relief when drugs alone fall short.
There's more. In other new research, this time from England's University of Manchester, meditation eased pain by helping your brain stop anticipating it -- another stress trigger. Less stress and less pain can also mean better sleep, more motivation to exercise, and even less depression, all of which make you relax more and hurt less. Ready to get started? Find a quiet place where you can sit or lie down comfortably for 10 to 15 minutes. Tape a "Do Not Disturb" sign on the door. Then, give these brain-powered pain busters a whirl: Mindfulness meditation: Close your eyes; it will help you stay focused. Breathe in and out, slowly and naturally (no need to hyperventilate), paying attention to how each inhale and exhale feels. Acknowledge your thoughts, feelings, and physical sensations in your body, but don't get wrapped up in them. Keep gently returning your focus to your rhythmic breathing. After 10 minutes or so, begin to notice your surroundings as you breathe calmly. Then, plan to go about your day with this feeling of calm awareness.
results have been amazing.
by Mehmet C. Oz, MD, and Michael F. Roizen, MD |
If you're among the tens of millions of North Americans living with chronic pain, we've got news about a drug-free "om remedy" worth trying: easy meditation. Plenty of research shows that your brain's superpowers can help conquer the most stubborn of miseries, including bad backs, cancer pain, arthritis, tension headaches, and inflammatory bowel disease. (Check out how meditation can help knee pain.) The best part?
You don't have to move to a mountaintop, sit on a rock-hard meditation cushion, or shell out big bucks for a meditation instructor to get results. In a new study from the University of North Carolina at Charlotte, people who meditated for just 20 minutes a day saw their pain tolerance rise in 4 days. Volunteers learned an ultra-easy technique called mindfulness meditation that teaches you to focus on your breath and stay in the present moment, not worry about what's ahead. Researchers tested the volunteers' pain thresholds with mild electric shocks and found that shocks considered "high pain" before meditating felt mild afterward.
Volunteers who didn't learn the meditation had unchanged responses to the shocks. (No, we can't imagine why anyone volunteered for this, though we're grateful that they did.) Please don't try this at home! But once you've finished reading this column, take a few minutes to test-drive our simple instructions (see below) for mindfulness meditation and two other pain-soothing techniques. You'll feel calm, centered, and Zen-fully refreshed, fast.
But first, let's get something straight: Meditation doesn't work because your pain is "all in your head." Chronic pain is all too real, and too many people live with it every day. When pain won't quit, stress and worry kick in, boosting levels of stress hormones, which tricks your brain into thinking the pain is worse than it is. Destressing with meditation or similar mind-body techniques (progressive muscle relaxation, guided imagery) dials back stress hormones, which so diminishes pain. The difference may be enough for you to reduce your pain meds or to get relief when drugs alone fall short.
There's more. In other new research, this time from England's University of Manchester, meditation eased pain by helping your brain stop anticipating it -- another stress trigger. Less stress and less pain can also mean better sleep, more motivation to exercise, and even less depression, all of which make you relax more and hurt less. Ready to get started? Find a quiet place where you can sit or lie down comfortably for 10 to 15 minutes. Tape a "Do Not Disturb" sign on the door. Then, give these brain-powered pain busters a whirl: Mindfulness meditation: Close your eyes; it will help you stay focused. Breathe in and out, slowly and naturally (no need to hyperventilate), paying attention to how each inhale and exhale feels. Acknowledge your thoughts, feelings, and physical sensations in your body, but don't get wrapped up in them. Keep gently returning your focus to your rhythmic breathing. After 10 minutes or so, begin to notice your surroundings as you breathe calmly. Then, plan to go about your day with this feeling of calm awareness.
results have been amazing.
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