Contemplations

Happy Contemplations

Thank you to anyone who has joined me in the 30 day meditation challenge.   I’m feeling calmer and more joyous,  and more easily remembering I  am what observes, not what I observe.   I love having a community of virtual meditators to keep me company, thank you.

Some time ago I read an article by neuropsychologist, Rick Hanson.  It was an article from IONS (Institute of Noetic sciences) I can’t recall the exact reference, but it was about ‘contemplative neuroscience’ -the study of the changes in the brain when people meditate.

There was a recommended exercise which I offer here as it is another great practice for our contemplative toolkit.

• Begin with awareness on the sensations of breathing. (Rick suggests that if focusing on breathing makes you uncomfortable in any way, then focus on sensations in another part of your body, your feet or hands).

Have a clear intention to really stay present with your chosen object of concentration.  You might affirm,” I am staying completely present’

• Relax! Sigh, make some longer exhalations, relax the face, jaw.
• Focus on feeling as safe as you possibly can. Recognise you are probably in a safe and comfortable place while practising this.  Also recall all those supports in your life, and your own strengths that enable you to deal with whatever life brings.  This helps us feel less guarded, less braced against life.
• Open to feelings of simple well-being. Without straining or forcing anything, encourage gentle feelings of happiness and gratitude. Rick says, “For example, forests make me happy, and I am grateful for the smell of oranges. Whatever works for you, allow a sense of positive emotion to fill you. There may well be other feelings, even negative feelings; don’t resist them. Let them come and let them go, as you keep bringing your attention back to feeling as good as you can in the moment.”
• Get a sense of your awareness being like boundless space. Notice that awareness has no edges, no bounds. In a sense, it is infinite, like the sky or space. In that vast space, different experiences come and go, and you now have a panoramic sense of experiences arising and passing in the vast space of your awareness. You have a kind of bird’s-eye view of thoughts, sensations, sounds, feelings, desires, memories, whatever, coming and going in boundless, open space. Feel free to enjoy whatever is worthwhile in whatever you’re feeling”.

Happy contemplating.     Let me know if you like this.

Love, Bernadette

Bernadette Arena

Bernadette Arena

Bernadette has worked with the Quest for Life Foundation since early 2006 and is the Senior Facilitator on our residential programs.  Her work is treasured by our participants and our team. She has also been developing and refining a deep understanding of the use of appropriate yoga and meditation approaches for use in oncology and with serious illness.

Bernadette maintains close association with International Yoga Teachers Association and is a senior lecturer for their Teacher Training Course.  She has designed and delivered yoga teacher training courses for other organisations.  During 5 years in the UK she taught retreats, workshops and classes across the UK and in Europe and worked as a personal ‘lifestyle’ coach.  Bernadette brings a gentle and loving nature with insight and compassion borne out of her experience. She can assist a deeper connection with the body as a means to rejuvenate the spirit.