Mindfulness-Based Classes & Instruction in Central PA

Guided Mindfulness Meditations and Timers on LearnOutLoud.com
by Joshua David O'Brien, O.M.

I’m excited to be able to present these guided meditations to you through a partnership with LearnOutLoud.com, a trustworthy resource for audio and video learning with over 20,000 educational audio books, MP3 downloads, podcasts, and videos.

I'll be adding more in the near future, but for now, please enjoy the first in an upcoming series of guided meditations. I hope they serve to encourage and support your daily practice.
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20 Minute Guided Mindfulness Meditation Practice
Description: Starts with a brief Body Scan meditation and ends with a series of gentle meditation bells.

15 Minute Meditation Timer
Description: 15 Minute Silent Meditation starting and ending with the gentle sound of meditation bells.

30 Minute Meditation Timer
Description: 30 Minute Silent Meditation starting and ending with the gentle sound of meditation bells.

45 Minute Meditation Timer
Description: 45 Minute Silent Meditation starting and ending with the gentle sound of meditation bells.

60 Minute Meditation Timer
Description: 60 Minute Silent Meditation starting and ending with the gentle sound of meditation bells.

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Sacred Seconds

By Joshua David O’Brien, O.M.

As often as you can, infuse your day with moments of inner stillness. They awaken the heart, quiet the mind, and help to bring the mind, body, and emotions into harmony. Keep the moments brief if you have to, but observe them often and with a sense of sacredness. For example, take a moment to close your eyes, become aware of your body, and then take a few deep conscious breaths with full presence.  = Breathe =  When you are done, gently and slowly open your eyes and express gratitude for this moment. Do you feel any different?  Even a subtle inner shift can profoundly influence how the day unfolds around you.  Practice this kind of exercise once an hour if you can, and see if you notice anything different about yourself or your day.

To learn more about mindfulness meditation visit www.whyimeditate.com

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Mindfulness and Your Highest Human Potential

Thanks to the ongoing dialogue between prominent scientists and key figures from the contemplative traditions, Western science has slowly come to realize that this practice, taught by Buddha over 2500 years ago, has a profound impact on our physical, mental, and emotional wellbeing.

“Interior” Benefits

The benefits of mindfulness meditation practice, however, extend well beyond therapeutic applications or the development of new competencies in business or educational settings. For thousands of years people have been practicing mindfulness meditation, not for the benefits stated above, but for three primary purposes; To know the mind, to train the mind, and ultimately to free the mind.

You Are Not Your Thoughts

Formal mindfulness meditation practice is a precise and reliable tool for navigation on the inner journey. We sit in silence, pay attention to the sensation of breathing, and return without judgment to that sensation when we realize we’ve been distracted by mental activity. This provides a framework for paying attention to the present moment and observing our thoughts without being swept along by them. This is also creates the internal environment needed to see clearly that we are not our thoughts, but the “Awareness” or “Consciousness” within which they arise. In this environment there is the “You” choosing repeatedly to return to the breath, and there is the aspect of yourself which continually calls your attention to something else.

This constant flow of thinking, or more appropriately “thoughting,” should be regarded as an experience. Just as we have experiences we call sound, we have experiences we should call “thoughting.” It’s very common to identify with this “thoughting” in a moment of crisis, stress, or high emotion, but the consistent practice of mindfulness meditation helps us to develop the ability to observe what is happening in and around us with non-reactive presence.

As author and teacher Guy Finley says, “If I can't choose what I do, if I don't know the forces that are making me act towards you or anybody else in my life, do I have my own life? Or, is my life an expression, an extension of a series of unconscious forces, all of which apparently have their own life and guidelines that I must serve and be a slave to as long as I remain unconscious of their presence in me? Self-knowledge is the gradual awakening to these elementary, elemental forces that are connected with thoughts and feelings that elicit behaviors in us that, without our knowledge of them, produce an experience of life for us that we then either resist or embrace, but without any choice to do so.”

Don’t Believe Everything You Think

According to the National Science Foundation, “the average person thinks about twelve thousand thoughts per day.  A deeper thinker (...) puts forth fifty thousand thoughts daily," and of these fifty thousand thoughts, “about 95% are exactly the same as the thoughts experienced the day before. “

Then, consider how much of our thinking life occurs below the threshold of our awareness.  As we go about our daily routines, running primarily on auto-pilot, we entertain thoughts and messages without question. The mind jabbers on and on informing our opinions, thoughts, behaviors, feelings, perceptions, etc.  What if only 1% of those fifty thousand thoughts you had per day were hindering your growth as a human being? If even 1% of those thoughts were negative, you would experience five thousand negative messages and thoughts every day!

Have you ever heard about “The Big Lie?” The saying goes, “if you repeat a lie frequently enough people will believe it sooner or later.” What does this say about our relationship with ourselves and our thought life? What if you really are receiving five thousand negative thoughts about yourself, the world, or other people every day? That’s certainly going to make it harder to see the good in you, in life, or in anyone else don’t you think? Have you ever caught yourself saying things to yourself (thoughting) like “This is stressing me out!” or “I can’t handle this!” or using words like “hate,” “stupid,” or “dumb?”

Someone once said, “The problem is that we’re not paying attention enough to notice that we’re not paying attention.” The same mental activity we carry around in our heads every day is exactly the same mental activity we encounter in our formal sitting practice of mindfulness meditation. Only now, using the breath as an anchor to the present moment and as a solid reference point, we learn to watch without getting involved and we learn to pay attention.

“All men should strive to learn before they die what they are running from, and to, and why.” ~ James Thurber

So if I’m Not My Thoughts, Then What?

THAT’S the million dollar question, isn’t it? This is where the inner journey really begins, and it’s an amazing adventure, but we need to experience that journey for ourselves more than we need a direct answer to the question. In his book, “Mindfulness in Plain English,” one of my favorite mindfulness teachers put it this way…

 “Never mind what I have been taught. Forget about theories and prejudgments and stereotypes. I want to understand the true nature of life. I want to know what this experience of being alive really is. I want to apprehend the true and deepest qualities of life, and I don't want to just accept somebody else's explanation. I want to see it for myself.” ~ Bhante G.

In teaching mindfulness meditation over 2500 years ago, the Buddha’s invitation was “Come and See.” One of the things he said to his followers was "Place no head above your own,” and by this he meant, don't accept somebody else's word. See for yourself. This inner journey through mindfulness meditation practice is intensely empirical and anti-authoritarian.

Take the journey, explore, discover, learn, and find out what/who you are for yourself.  “Men go abroad to wonder at the heights of mountains, at the huge waves of the sea, at the long courses of the rivers, at the vast compass of the ocean, at the circular motions of the stars, and they pass by themselves without wondering.” ~ St. Augustine

Tips for the Journey

“Meditation is not for the faint-hearted, nor for those who routinely avoid the whispered longings of their own hearts. It is for individuals interested in the adventure and challenges of self-exploration and transformation, for those who wish to taste and explore new ways of knowing and new ways of being - not someone else's, but one's own moment-to-moment experience.” ~ Jon Kabat-Zinn and Saki Santorelli

The daily practice of mindfulness meditation sets us on a journey of mythic proportions. We discover dark places within filled with demons and monsters; aspects of ourselves we’ve been afraid to face for a long time. We face trials, challenges, and battles of all kinds. Above all, we discover the hero/heroin within us and magical places where true love really does conquer all.

“The greatest explorer on this earth never takes voyages as long as those of the man who descends to the depth of his heart.” ~ Julien Green

When in Dark Places

Inevitably, we will have to face the “unwanted” and “undesirable” aspects of ourselves that hide in the shadowy recess of our psyches. In Jungian psychology, the shadow or "shadow aspect" is a part of the unconscious mind consisting of repressed weaknesses, shortcomings, and instincts. Our shadows aspects cause us to suffer and to return unkindness for unkindness, anger for anger, hostility for hostility, and judgment for judgment. They can cause us to tremble in the face of hardships, conflicts, and difficulties in our relationships. They can leave us feeling weak and cornered.

It’s important that we look these aspects squarely in the eye and not look away in disgust. We have to see our shadow aspects clearly, and we have to transcend them, not defeat them.  We need to open to our suffering in order to heal ourselves. Be strong, compassionate, and mindful. Don’t react to the pain out of a short-term need for relief; we’re not looking for relief, we’re formulating a cure.

See that the pain is only a symptom, not the cause. Move into the pain and embrace the fear. Like a child who must enter the dark closet to overcome their fear, we too must enter the darkness of our own soul to learn that it has no real power. We have to learn to be ok with not feeling ok. It’s just a feeling. We have to learn from experience how to stand still and watch. The training takes place in the formal practice.

“We run away all the time to avoid coming face to face with ourselves.” ~ Unknown

Our highest human potentials are hidden behind the dark walls of fear and pain. When we have taken the epic journey through our own fear and pain, and have cultivated a transcendent and healing relationship with our shadows, we will have the strength, insight, and compassion to bring healing to others who suffer from the same inner turmoil. No more avoidance; no more codependency.

The Probability of Innate Goodness

“You do not become good by trying to be good, but by finding the goodness that is already within you, and allowing that goodness to emerge. But it can only emerge if something fundamental changes in your state of consciousness.” ~ Eckhart Tolle

“Happiness, compassion, wisdom, and clarity are inherent qualities within all human beings. The true nature of the mind is gentle, peaceful and clear. This seems difficult to believe because most of the time our minds are in a state of anxiety, agitation, desire, passion, anger, or grief - all clouds that obscure the bright pure quality of what we truly are. We ourselves are creating obscurations and thus keeping our innate qualities inaccessible within our minds.

“Through understanding the psychology of meditation we can reverse our perspective, and recognize these obscurations, how they came about, and how to release and dissolve them. The innate brilliance of the mind then naturally manifests.

“Meditation is inherently simple. We do not need to import anything new into the mind. There are no complex, intellectual mechanisms involved. We don't have to understand profound philosophical systems. What is necessary is to learn the very basic simplicity of being - and in this way discover the diamond mind.” ~ Chögyam Trungpa

What characteristics come to mind when you envision your highest self? Spend time reflecting on the possibility that these characteristics are your inherent and essential nature. The qualities that you admire in your heroes exist within you already. The wisdom and insight you admire in your favorite teachers exist within you already too. Realize that certain quotes, teachings, and books resonate with you because you contain an aspect of that wisdom within you already. When we say, “That really resonates with me” what we are really saying is “In a very deep and profound way I knew that already, but it delights me to see my inner-knowing put so clearly into words.”

Spend time in formal mindfulness meditation practice and you will find the source of wisdom, insight, compassion, and every other aspect of your highest human potential. You don’t have to try to find it – it has always been there. Go within, spend time with yourself – partake in the exploration of the last great frontier. You are the one we’ve been waiting for; you are the hero!

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Being Mindful vs. Acting Mindful: Don’t try too hard

by Joshua O’Brien, O.M.
www.whyimeditate.com

In our Mindfulness Meditation classes we not only spend time doing the formal sitting practice itself, but we also discuss ways to be more mindful in daily life. For example, we’ve learned how to cultivate a continuity of mindful awareness by using “transition moments” throughout the day to pause and be present, or by checking in with how it feels to breathe at this moment. We’ve also learned to be present while we’re going through our daily routines, or while we’re eating, or walking, or listening to someone, etc.

We’ve also learned that as our ability to be mindfully present grows, we become more relaxed, patient, compassionate, forgiving, and happier human beings. Life goes more smoothly, we’re less stressed out, our relationships with ourselves and others improve, we enjoy life’s little blessings more, and we don’t sweat the small stuff so much.

At some point in our journey, however, we may find that we start to cling to the characteristics and principles of mindful living and forget how to simply BE mindful. We TRY to be more patient, we TRY to relax, we TRY to be happier, and with all of this trying, we can end up less patient, less relaxed, less happy, and ultimately less mindful. In other words, it’s very common to put the cart before the horse, forgetting that it was the simple act of being mindful that brought about these qualities. It has happened in my own journey, and in my work as a Mindfulness Coach, I’ve seen it happen in others too.

Remember: Our attempts to be mindful are most often undone by our attempts to be mindful.

I’m not suggesting that it’s wrong to want to embody these characteristics more often. What I’m suggesting is that if we find ourselves straining and struggling to act more mindfully, it might be beneficial to relax a little and return to simple present moment awareness or mindfulness.

Keep in mind that pure mindful awareness doesn’t compare or contrast one thing against another. So, if we find that we are judging ourselves, or criticizing ourselves, we can take this as a clear sign that we are no longer simply mindful. Below the self-judgment and criticism is a rapid and almost invisible calculation occurring which compares and contrasts the “you” in this moment to others and the “you” from the past and the ideal “you” in the future.  If you find yourself caught up in this maelstrom of mental aggression, step back, take a deep breath, and watch again. Keep coming back to the present moment without judgment.

Remember: There is no such thing as degrees of mindfulness. We are either mindful, or we are not.

The ongoing practice of mindfulness helps us to not identify so much with the ceaseless mental commentary, judgment, and chatter that we used to call thinking. We are increasingly able to simply observe the agitated activity of the mind without getting involved. It’s like being on the observation side of a two-way mirror while a board room conflict is boiling on the other.

Said another way, the ongoing practice of mindfulness puts us in touch with a profound inner stillness and inner harmony. No longer are we caught up in the inner conflict of one inner voice against another, or one impulse vying for dominance over another. The practice first helps us to find the “eye of the storm,” so to speak, and then with time, the practice helps us to understand that we ARE the eye of the storm.

Pure mindful awareness is fully present, non-reactive, objective, and non-judgmental. Sometimes referred to as the “Observer,” mindfulness is not invested in any particular emotional outcome because it is only in the here and now. In fact, mindfulness itself isn’t a particular mood or emotion at all, neither is it trying to get anywhere, become anything, or even do anything. It simply is.

In a manner of speaking, the ongoing practice of mindfulness sensitizes us to beneficial human qualities like happiness, peace, and love, and softens our reactivity to “negative” emotions such as hostility, anxiety, and envy.  These beneficial human qualities are already within us, and I believe they are our true and inherent nature. They can, however, become buried beneath the avalanche of mental noise. Instead of fighting against what we don’t want to be, and struggling to be something different, through formal practice we find a third option – mindfulness.

The beauty of the formal practice is that it changes us from the inside out in a healthy and holistic way. It’s an ongoing process that unfolds organically and spontaneously, and it’s very liberating to know that if we just make the time for formal practice, our simple effort will bear fruit in our daily lives.

Remember: We don’t have to DO mindfulness, mindfulness does us.

There is always a right time and place for making an effort to change. The key is to strike a balance between “being with” what is and “working with” what is. This article, I hope, will help someone wake up from the struggle against themselves, return to a mindful awareness of the moment, and find that balance again.

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Helpful Tips for Developing a Daily Meditation Practice

by Joshua O’Brien, O.M.

www.whyimeditate.com

OK. No doubt about it. It’s not easy to meditate on a daily basis. It seems that for most of us, walking over to the cushion or chair and sitting down to meditate is amazingly complicated. In fact, the greatest difficulty for anyone new to meditation practice is the simple act of sitting down. Ultimately, it’s just a matter of making the decision to do it and following through. Here are 17 tips that might help you do both.

Tip #1. Get Curious

Take a look inside and ask yourself the following questions:

What are my unconscious attitudes towards meditation?

What’s going on inside that’s complicating my decision to meditate regularly?

Tip #2. Get Motivated

You probably know this already, but formal mindfulness meditation practice is just plain good for you. Decades of ongoing research from the fields of medicine, psychology, and neurology have proven that a consistent and daily practice is profoundly good for your physical, mental, and emotional health.

Physical Benefits Include:

Elevated immune system function

Less frequency and duration of illnesses

Improved management of pain

Decreased heart rate and blood pressure

Improved sleep and digestion

Increased energy

Mental Benefits Include:

Improved brain function, intelligence, and memory

Improved decision-making ability

Emotional Benefits Include:

Improved management of stress

Less irritability, anxiety, and depression

Improved interpersonal relationships

Increased resilience to change

Regular practice is also good for everyone around you. As you grow in presence, empathy, equanimity, compassion, kindness, forgiveness, and happiness you contribute these qualities to every relationship you have. Calling these benefits to mind might provide you with the extra motivation you need to practice regularly.

Tip #3. Start Small

Avoid grand exaggerated efforts. Start off nice and easy and take it slow. Try sitting for just five minutes a day for one week and see how that works for you. If you’re successful, add five minutes every week until you’re meditating for at least 20 - 45 minutes per day. If, however, you have trouble setting aside even five minutes, you can bet there are some unconscious principles at work that are holding you back in other areas of your life too.  (Refer to tip #1 and #16)

Tip #4. Regularity

When you first start out on the journey to meditate daily, it can be helpful to experiment with what time of the day you choose to meditate. Maybe you’re a morning person, or maybe it works well for you to start the day off right by meditating first thing in the morning before the demands of the day press in on you. Maybe you’d like to meditate in the afternoon and use the time to reboot and replenish. Maybe you feel more connected with the stillness of the evening, or feel it will help you get a better night’s sleep by meditating just before you go to bed. Once you’ve found a time that feels best for you, however, stick with it. This will help build a meditation practice into your routine.

Tip #5. Make it a Habit

Contrary to prevailing wisdom, establishing a habit takes approximately 66 days, not 21. Set a goal to meditate every day for about two months and follow through as consistently as possible.

Tip #6. Schedule the Time

Do you use a calendar to help you remember important appointments? Schedule yourself a time to meditate. You wouldn’t want to miss an appointment with your child’s teacher, a client, or a good friend, so don’t miss this important appointment with yourself.

Tip # 7. Track Your Practice

Some people find it a very helpful to keep track of the days they’ve meditated on a calendar. If you’ve meditated today, mark the date with an X or a slash. As you can probably guess, this motivates some and discourages others. You’ll know right away which category you fit in.

Tip #8. Set an Alarm

Do you have an alarm function on your phone or your watch? Set it to go off at a certain time every day. When the alarm sounds you know it’s time to sit for meditation.

Tip #10. Add it to Your To-Do List

Do you use a to-do list to help you organize your day? Add time to meditate to the list. It can help reinforce your decision if you see the appointment in print. This really helps some people, but not others. If it starts to feel like just another item on your already overwhelming list, stop adding it and try another technique.

Tip #11. Post-It

Leave yourself little notes that will help you remember your commitment to meditate daily like, “Meditate,” “Breathe,” “Be Mindful,” “Practice Awareness,” “Remember,” etc.

Tip #12. Journal

Keep a journal of your meditative experiences. It’s wonderful to look back and see where you’ve been on your inner journey.

Tip #13. Add a Dash of Ceremony

Make your time to meditate beautiful and meaningful by adding a ceremonial touch to your practice. Take off your shoes, dim the lighting, light some candles and incense, and sit down with presence and mindful attention.

Tip #14. Kill Your T.V.

Replace some of your television viewing time with meditation practice time.

Tip #15. Meditate with a Group

Meditating with a group on a regular basis can provide you with a sense of community and belonging which will help to reinforce your meditation lifestyle. You’ll also find it helpful to develop relationships with other people who are interested in meditation too.  There aren’t many places where we’re invited to speak openly about our inner journey. A meditation community can be one such place.

Tip #16. Sign a Commitment Form

In my work as a Mindfulness Coach, I have every new client sign and date a “Practice Commitment” form. Signing a “contract” might help to keep you accountable. You’re welcome to email me for a copy.

Tip #17. Enlist the Help of a Meditation Teacher or Coach

Sometimes it’s hard to see the forest for all of the trees. You might benefit from spending time with a mindfulness coach who can help you uncover some of the unconscious principles operating in your life that are keeping you from practicing daily. A mindfulness coach can also help you to avoid misconceptions about meditation, common obstacles to practice, and common difficulties.

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