Attention is the rarest
and purest form of generosity.
The dignity, worth, and beauty of our world
is quietly announcing itself at all times.
We just need to make ourselves available
to catch it in the act.
The holiday season begins! Most of us are finding a way to be around friends and family to celebrate Thanksgiving together. I don’t know about you, but when I get with family, it can get very interesting. Sometimes sensitive experiences from the past can get triggered out of the blue.
So, if things start getting a little sensitive it would be very beneficial if we applied an, “eyes-open-meditation.” Checking in: “Where is my attention?”
When I am teaching meditation, one of the most important benefits mentioned is how this practice “strengthens your attention-muscle.” Usually, our attention just goes wherever it wants to go and we then get caught up in our emotions and experiences and can be at the affect of the present situation.
As we practice meditation, we begin to discover that we do have a choice as to where we put our attention. The more we can shift our attention to “who’s seeing?” whatever is being experienced in the moment, the more we are able to step back from the experience. We are then at choice as to what we say or do in our present experience. There is a natural acceptance of what reactions arise in ourselves or in the one we are with at that moment. There is also a richer, fuller depth of experience and gratitude during those grace-filled moments in our life.
… Paying attention, on purpose, in the present moment,
non-judgmentally ~ Adreanna Limbach
Let me share with you how to do this for yourself.
When we find ourselves in a sensitive situation begin by taking a couple of deep breaths …
Then, checking in
… being aware …
(be alert to any tensions and where they are located in your body and also notice any emotions that are present)
… accepting what is present …
(allowing, accepting what is here without judgement)
Now to bring attention prior to the experience
… asking yourself, “who is aware of this?”
… I am aware
… being this awareness, this seeing
I have now stepped back from this experience.
I am now the space surrounding, fully accepting this experience.
Now, in this free space of awareness, there is pure generosity,
deep gratitude, a warm glow of love, and,
a peace that passes all understanding …
Attention is the rarest and purest form of generosity.
The dignity, worth, and beauty of our world is quietly announcing itself at all times.
We just need to make ourselves available to catch it in the act.
In all physical exercise programs, there is a regular commitment to the process for successful results. In the same way, it is imperative to have a regularly scheduled program to strengthen our “attention muscle.” This can be accomplished in a daily routine of sitting meditation in addition to being practiced "eyes open" during the situations in our daily life.
For your daily practice :0) ... Here is a guided process for this purpose following the instructions given above.
Have a wonderful Thanksgiving being grateful
for all that comes your way!
P.S. The day after writing this our grands (11 & 8) came in to be with us for Thanksgiving. My husband took them and our dog, Nanda, for a walk by the river. He threw a stick into the river for her to catch and he slipped and fell in. He's ok, but he has an injury to attend to on his knee. Lots of emotion and not knowing what to do. "Where is my attention?"
"Being the awareness ... being the seeing."
Relaxing into the space around this situation, comforted and held here.