A Quarter Nickel Dime and a Penny: Exploring Little Places

Meditation practice allows us to explore our mind and the sensations of our bodies. The goal is to become a better listener and to see things simply as they are. What is the sensation in our hand? What is the mind telling us about what we feel in our hand?

In this meditation, explore your hands and the sensations that come when you hold coins in your hand.

if you practice this over the next few days, you will have uncovered the magic of being with specific, simple sensations and open up a world of discovery that exists in the smallest of places. Our minds and our bodies are afterall, build on lots and lots of tiny places.


EP 10: A Meditation With Our Bodies

Our minds often race. It is natural. When we sit for meditation they get filled with gotta do things, should do, other ideas and soon we are in a trance.

When we are in a trance, sometimes it is like a dream when we drift away and have no idea that we have left our here and now and have fallen into a series of thoughts along a line of thoughts.

We have talked about how to wake up from a trance. Often we just realize that we are off in this dream and say to our selves “oh, look at that, I was off in a dream.”

This meditation however, is an attempt to stay completely in our bodies and discover everything we feel in our body as we walk across Central Park. By staying in our body, we awaken this enormous resource – as a listening post – and shut off our frontal lobe from taking us away from here.

The goal is to stay here and experience everything that is happening HERE.

It can train us to have this resource of our body, as a tool to bring us back when our mind takes us away into a trance or is locked up in anxiety or panic.

Try it and let me know how it works for you.

I hope you enjoy this work.

Ep. 9: Listen

How often do you say you are “listening” but what you are really is preparing to speak?

How often do you feel the person you’re speaking to is kind of listening and how often do you feel that they are just preparing to speak?

Well, how well do you listen to yourself?

What are we listening for and how do we listen?

Might it help to put our hands on our body to listen? To feel?

Let’s explore this concept in this meditation.

EP 8: Their Hands and Their Feet

Recently I visited my mom and dad.  I am blessed that they still thrive and during my visit I took the time to massage their feet while they were relaxing.

I often talk too much – as you know – and I felt that this was a way just to be present with them and not talk.  In fact, it came to me from a story about a man who was not feeling great and how his friend, an elder, would come every day and massage his feet and not exchange anything more than the tough.  The man who was massaged said that of all the people that offered help, the friend who came and massaged him without words was the most helpful visitor of all.

Sometimes the person who needs visiting is us and sometimes the person who needs to be visited, or held or touched is another.

In this meditation, we explore a bit of both.

Ep 7: The Kind of Thoughts We Wish To Dominate Our Lives

“A single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.”

― Henry David Thoreau

(credit for finding this quote goes to Tara Brach)

So, how do we train our selves to make a deep mental path?

I had written a post last year that gives some ideas but I’d like to take a more meditation oriented step here with this meditation. I’d love to hear your thoughts.

EP 6: The Inbetween

Isaac Stern, the great composer and conductor (I think) said that music (or maybe even life) happens between “the notes,” to quote Yo-yo Ma in his interview with Krista Tippett this morning in their podcast.

They were talking about music.

In yoga, we talk about transitions – between the postures.

And in life, well we talk about change.

Change is where life takes place, in many ways.

For me, I have been working on keeping my focus on myself – and watching myself – in the midst of my change – my minds shift from one topic to the other and when it comes awake from a mental trance.

In this meditation, we explore this concept. I hope you enjoy.

EP 5: Snap Out Of The Trance

In today’s meditation, I approach the topic of being stuck in a trance – perseverating on some thought that upsets, captivates, distracts us.

Can you think of that last text, email, interaction which left your mind spinning for a bit – maybe even days? You might even be in the midst of it now. Or maybe you have a health concern. Some pain that triggers fear and concerns in your mind. Maybe it is in the body of a loved one and you find yourself thinking the worst of the worst. I have certainly been there.

When you are in the midst of a trance like that – it is hard to see ourselves in it for sure.

Well, how do we snap ourselves out of that trance? How do we return our selves to here?

Tara Brach – my guru – reminds us “we are not our thoughts, we are not our thoughts.” Easier said than done.

How do we get perspective that we are on the edge of something great or on the edge of getting thru or out of something terrible?

Well, what if I asked you to right now place your hand on your Lap. Go ahead, place your right hand on your right lap. Can you feel your pants on your right palm?

This is where today’s meditation takes us.

Ep. 4: Overhelm: Exploring a Clearing in the Woods

The feeling of overwhelming, whether it is ruminating thoughts, the feeling of anxiety or panic or a general whirl of the so many things one must do, is real and it is personal.

When I first heard Tara Brach talk about the clearing in the woods, that safe, comfortable place where I could experience refuge for myself, I found that concept tremendous.  Richard Rohr talks about the lifeboat, the boat between the island (ie the one aspect of our world) and the mainland (ie other aspects of the world we are a part of) in a similar fashion.

Both concepts provide solace, and they also provide a place from where one can have perspective and cultivate awareness.

In this meditation, I use the clearing as a place to explore the body and the comfort it feels in the clearing and then I use the clearing to explore the periphery where chaos and overwhelm live.

Step one: what does the comfort feel like.

Can we feel our bodies in the physical space of the clearing? Can we imagine it?

It becomes clear that at the periphery of the clearing, which I define as strong, safe and comfortable, I find the details of chaos.  And at the edge of chaos, I again find my clearing. But in exploring the edges or peripheries of both, I discover that overwhelm has its edge and it not everywhere.  That discovery may be helpful because it means that the overwhelm and chaos does not saturate our whole selves.

Once we feel – physically explore the edge of the place in our bodies – where overwhelm ends, then maybe we feel that we have again entered our own personal clearing.

Ep. 3: Guided Meditation: I see the goodness in you

‘Namaste,’ I see the goodness in you.  I see the goodness in me.

I have often said that as the mind, goes the body.

This meditation is designed to turn up the volume on goodness in our thoughts, and in how we see others. When we see others as good, we can also see the goodness in ourselves. Seeing the goodness is an active practice that overwhelms the negative thoughts and leads our mind and body into positiveness.

Ep. 0: Welcome to Search for Joy Podcast By Gregory Rutchik

Welcome to my this first podcast of the Search for Joy series.  In this first podcast, we will explore some of the basic goals of our 10 minute sit.

Subscribe to Podcast

Whether you are a beginning meditator or have sat for 300 plus sits, the goal of 10 minutes is going to be different for everyone and may even be different every single day.  In one way, that is the point. In sum, every moment we are “change”. Can we see ourselves changing under our own eyes and marvel at what we see?

Artwork on Cover (c) 2018 Helena Padial.