Daily Drops: Recent Episodes
Sammy Brown Goodrich
Daily Drops are short audio reflections for those curious about beginning or supporting a foundational meditation practice. Each drop is an invitation to pause our human doings in support of our being human, to cultivate a more steady, resilient, and less reactive mind. *To begin, please scroll down and start with "Introduction to Daily Drops." Support this podcast: https://anchor.fm/dailydrops/support
Touch and Go helps us meet our thoughts more gently and return our attention to our breath. Touch and Go feels more gentle like a badminton game and less intense like tennis or racquet ball.
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Sometimes I feel foolish sitting in meditation when the world is literally on fire or my personal life needs tending. When this happens it helps me to remember that practice helps keep us tender. Towards ourselves, each other. Part of being tender is being open to experiencing what is happening. In our local world, in our global world. We are reminded of our interconnectedness. We are inspired to help create change for the benefit of all.
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Arriving to our practice can feel like trying to park a car that's going 70 MPH.
Sometimes, we bring a lot of "stuff" to our formal practice. We take out seat and there it is! Sometimes, the stuff we bring has a sense of momentum, speed, and urgency to it. When this happens, it can be helpful to first check in with ourselves. To note feelings, thoughts and overall being-ness. Take a few deep breaths. In this way, we can welcome ourselves with some gentleness, thus setting a softer attitude towards practice and what may be arising.
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We are here. We are capable of great things. Practice is not a kind of magic trick but maybe there is something magical in what we discover. For example, that we are not our thoughts.
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It's a brave thing to sit in front of our own mind. To STOP.
We may find that in taking such a pause some things become more noticeable. For example, the voices in our head. Coming into stillness can help us reconnect with the more wise, kind, and loving voices often muted by louder, more negative ones. We come to remember that we are already good enough, whole and worthy.
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Things can be intertwined. Good and bad, sweet and sour. Even our emotions. Certainly, we may have a preference but if we take the view that such things are constantly in relationship with each other then we are more inclined to work with things as they are. Otherwise, we risk throwing out a part of ourselves instead of working with the whole of ourselves. --- Support this podcast: https://podcasters.spotify.com/pod/show/dailydrops/support
When we start to work with the habits of our minds we may find a sneaky kind of aggression towards ourselves. The kind that diminishes our confidence, our motivation to try something new. The list could go on....But what if we were to investigate a little? What if we were to question why it is we are so hard on ourselves? What lies beneath these habits?
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To begin our seated practice, we are invited to stay. It almost feels counter intuitive given our conditioning to be always on the move. To be constantly narrating the story of our lives, rather than experiencing it.
I find a little humor in this instruction. I imagine a race car arriving at the starting line only to then be instructed not to hit the gas and GO!
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Our puppy, Nacho, is about to be one-year-old. There was quite a bit of patience, love and training involved. And, much like in our seated practice, the hope is that we are training him in such a way that he enjoys being with us!
When we hold our practice and our "puppy" within the cradle of gentleness we meet each other as we are and, in doing so, continue the cultivation of gentleness.
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Sometimes we may find we are holding more than allowing. We feel more tension than ease. At such times, it may be helpful to take the view that we can hold our practice within a cradle of gentleness. When we feel physical discomfort, we can gently adjust our posture. When we find ourselves distracted we can gently label the experience "thinking" and return our attention to our breath. When we notice we are being aggressive with ourselves, we can notice that, too, and take a fresh start. There can be strength in being gentle.
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Let's review and practice the 3 steps to Mindfulness Meditation practice.
Even a regular listener/practitioner can discover something fresh in familiar practices and routines.
*This is the correct spelling of the website dharmamoon.com that is referenced in this Drop.
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Welcome to Daily Drops! Consider this Drop a fresh start that includes a little about me, mindfulness meditation, and some of the benefits that we might notice with consistent practice. Thank you for listening.
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Sometimes contrasting experiences seem to arise together. Like warm water in an outdoor shower on a chilly and breezy day. Like grief and gratefulness, joy and sorrow.
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Part of being human is relating. Relating with our thoughts, feelings, sensations, people, pets, planet...Mindfulness meditation encourages us to begin with ourselves right where we are.
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Something I have been thinking about lately is our ability to transform the energy of a feeling. Maybe even an emotion. What helps me is to be curious about the feeling or the emotion. Curiosity helps me to create a little space around the experience. And in this space, maybe the realisation that I can transform the experience simply by welcoming it and being willing to work with it. To better understand where it may be coming from.
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Prajna is a Sanskrit word that can be defined as "wisdom" or "knowledge." I find that with practice, with our noticing and our returning, we are creating space. Space for prajna to come through. It could be during our practice or even after. In our noticing there is a letting go and in that letting go there is a space. Maybe just a sliver....
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Why do we push against the things that may be good for us? I know I am a better person, partner, and friend when I sit consistently. So why do I sometimes avoid it and how can I work with this?
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During my commute for 33 days of radiation I drafted a children's picture book. Bring Your Butterflies is about working with our feelings and doing things even when afraid. The concept literally landed right in my lap. I believe this story landed in my lap largely because of the space that my meditation practice seems to generate. The other insight that landed in my lap during that time was the realisation that I have some controlling habit energy. No doubt the unexpected discovery that I had cancer confirmed that so much of what I thought was in my control certainly was not. It may be because of this understanding that my intuition led me smack into the chaos of a creative project!
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Perhaps there are some professions and practices where perfection is essential. First thought: surgeons. Practice is essential to perfecting technique because the outcome, in the case of surgery, need be as close to perfect as possible. In this case, the desired outcome of practice is perfection, or as close to it as possible.
In the case of mindfulness meditation, however, practice is just that, practice. And...thank goodness! What a relief to know we are not being asked to take away, fix or add on to anything. Just be where you are and as you are. Letting practice be practice.
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In this Drop we give the mind something to chew on. We will bookend our practice with a few moments of mindfulness meditation and in the middle introduce a topic for contemplation. When your mind wanders, instead of returning your attention to the sensation of your breath, return to the contemplation.
Meditation is not a magic bullet by any means, but it sure can help us when things become more difficult. At such times, my mind can feel like a boardroom and all my emotions the "players" at the table. My practice has helped me to notice when the boardroom of my mind is noisy, unruly, and confusing. With this noticing, I am better able to observe what is arising rather than reacting so much. A more skill full response comes through.
Together, gentleness & humor can help us get to our practice. In addition to this "power couple" we might add some curiosity and off we go....
Change is healthy. Change is hard. Change is HERE.
While there is comfort in experiencing only what we know, there is a freedom that arrives when we accept that even what we think we know will change, too.
What could be better than getting to know the workings/habits of our minds? Maybe getting to UNKNOW some of the workings/habits that don't serve us so well. Meditation invites us to take a look and this looking includes all of the knots we find ourselves tangled in.
Gentleness. The container that holds our practices, our experiences, our lives. If we let it! After all, all things change.
So, why do we become so stuck, so rigid, and so afraid? I'm asking why not to judge, rather, to open a door to curiosity. During the worst parts of my cancer treatment, my practices needed to change. But first, I needed to change. I had to let go of how I thought practice should be and more attuned to what I needed them to be.
In becoming more flexible, more accepting, I allowed myself to modify practice in ways that met me right there in the experience I was having. If this meant lying down for meditation practice, so be it! It was only temporary.
This recording got windy, so watch your volume...
In this Drop we wrap up an introduction to The Four Noble Truths. Right now, for me, these truths point to the practice of seeing things as they are and working with things as they are. Considering the Four Noble Truths, especially the fourth one, helps me check myself. How am I being? Am I clear on what I am doing, saying, thinking....like a spine helps to support a body, The Four Noble Truths offers a backbone to our being.
The Fourth Noble Truth invites us on a journey. A weaving and winding walk in which we are encouraged to pace ourselves and reflect. Personally, I consider myself a beginner on this path. I find there is so much to contemplate and integrate. I'm reminded of the benches I encounter when walking in local wooded paths. Benches that remind us to sit, take it in, and reflect. To go slow.
If you are curious about a deeper dive on this topic or continuing to expand your understanding of Buddhist concepts and meditation, I invite you to check out dharmamoon.com. Dharma Moon is an on-line mindfulness based learning community. It is my "hub" for study, support and community. They offer on-going workshops, courses, free community sits and more.
Part of the fun of studying Buddhism and practicing mindfulness meditation is playing with the concepts in our every day lives. Like many spiritual traditions and philosophies, Buddhism is not NEW. What is new is YOU. What is new is how we humans of this time and age are relating with the ideas of a tradition that is thousands of years old. Right here, right now. For example, there is a book by Susan Piver, The Four Noble Truths of Love. Right now, I am relating to the 4 Noble Truths of Laundry!--- Support this podcast: https://anchor.fm/dailydrops/support
Have you ever found yourself desiring MORE in a moment? Wishing a vacation could be extended. Wanting a pain, or dis-ease, to heal faster. Resisting the "weather"? Craving to SUPER SIZE an order of french fries because we think more of a yummy thing would be better. For me, the bottom line is we suffer for our not realising that we are wanting things to be other than they already are. The result of this ignorance is that we miss out on the life we are actually living. We miss out on enjoying the french fry we are already eating.--- Support this podcast: https://anchor.fm/dailydrops/support
The Buddhist story of the second arrow teaches us how we might relate with our suffering more skillfully. Consider the first arrow as pain(stubbing your toe) and the second arrow the thoughts (who put that brick there!), feelings (how am i supposed to walk the dog with this broken toe?), emotions (anger at whoever put the brick there), and interpretations(Why is life always punishing me!) that we pile on top of our pain.
Which arrow hurts more? Which arrow do we have control of?
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The First Noble Truth tells us that suffering exists. Life includes suffering. And what of pain? What is the relationship between suffering and pain?
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If I titled this episode "Suffering", you might not press PLAY. Click it anyway!
There is good news coming along side this overview of first of the Four Noble Truths.
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In this bundle of Drops we explore a foundational teaching of Buddhism, The Four Noble Truths. While I do not consider myself a Buddhist, I would say I am a student of Buddhism. Through study and practice, I've discovered new ways of being in and relating with our uncertain world. Ways that cause a little less suffering and a little more acceptance with what is. I hope that the Daily Drops continue to mirror my intention to offer what has been of benefit to me and reflect some small benefit to you.
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This is the last Drop in our second installment titled, "Thoughts on Thinking."
Practice reveals all kinds of things when we take our seat. We may even discover changes in our post meditation practice (LIFE) when we practice consistently. Personally, the most impactful shift I have noticed in my daily life is a slowing down of the speed at which I react to stimuli. In fact, this slowing down seems to afford me more space in which to transform a hasty reaction into a more skillful response.
Thank you for being here. We will sit again soon.
Sammy
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In this episode, we are reminded of what mindfulness meditation is not.
I hope you enjoy the geese that close today's practice out!
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Pausing our doings does not have to be complicated. Use the resources you already have. Be creative with what you use to support yourself in seated meditation. Instead of thinking things have to be "just so" before you begin, just begin.
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My sound studio today is a little loud (waves), so do adjust your volume for this one!
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The mind goes where it goes. It's been interesting, personally, to see where it goes when I am waiting.
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When we decide to stay in our seated practice we notice things come up. Thoughts, sensations, emotions, sounds, pets....Our practice encourages us to stay so we may experience a moment of getting more familiar with ourselves. Thoughts included.
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Practice encourages us to become more familiar with ourselves and habits of our minds, how we relate with our own mind. Depending on how that relationship is showing up in our practice, we may find that placing our attention on our breath (step 2) is overwhelming.
This drop reminds us that it is OK to make adjustments, OK to default to kindness. We could try changing the focus of our attention from our breath to a sound we can hear.
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When we take a comfortable, upright seat, we might notice our posture beginning to inform our being. As our spine lengthens and we begin to feel more present, we might feel a sense of "ahhh". Maybe not! Easy is not the point here, but showing up is. When we show up and notice what is happening, right here and on the spot, we become more skillful with being with what is. Both in our practice and our lives.
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Why stop everything and just sit with ourselves? It's not easy and it might even be BORING! Why bother.
One benefit of consistent practice that I have personally noticed, how it is beginning to weave itself into my daily living. For example, I can be in conversation with someone and suddenly notice that I am starting to put my own interpretation on what this person is saying, rather than what they are actually saying. I can notice and then pivot back to active listening right on the spot!
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No matter how we are meeting our mind, here we are!
Are we developing more of a capacity to meet ourselves and our thinking with a little less judgment and a little more compassion? What would it feel like to just notice our thinking without adding anything? Our thinking is simply happening, much like our breath is simply happening. Maybe we can practice just letting thoughts be there just as our breath is just there.
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Welcome yourself here. Notice how you are meeting yourself. How are you meeting your mind?
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We remember that when we practice with what is around us (sounds, smells, perceptions) we are practicing being in relationship with life as it is, whether in seated practice or scrubbing the floor. We might even start to notice that everyone, everything, is a teacher. Even a seagull.
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Ever found yourself having thoughts about your thinking? Especially, when you are thinking about thoughts? With Practice, mindfulness meditation can help us notice our distractions, such as negative repeated thought patterns and learn to gently pivot back to our breath, back to the moment, and back to the life we are living right now.
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We begin this second batch of Daily Drops remembering why they were originally created, to pause our human doings in support of our being human. With practice, we begin to cultivate space where our doings in life may be better informed by how we are being in our lives. This episode includes a brief review of the steps of foundational mindfulness meditation. For a deeper review, please refer back to the first batch of Drops 1-31.
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I would like to end this first installment of Daily Drops with a quote from one of my former meditation students, Caesar: "This practice loves you more than you know."
Thank you for listening and for including Daily Drops in your practice. May you be safe, healthy, content, and experience ease in your lives.
Kindly,
Sammy
sammybgood.com
@sammybgood
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Being in nature reminds us of our connection to all things. We are nature and nature is us. When we forget, or ignore this truth, we suffer. Spending time outside is an important part of my practice. Just listening to sounds in nature can bring me back to a sense of connectedness with my surroundings, my self and those I relate with. From this renewed connection I'm more likely to move in more positive directions and struggle a little less.
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Contentment is the ability to be with what is without wishing it were something else. Happiness feels more fleeting and dependent on things being a certain way. I'm not knocking happiness by any means. I'm merely suggesting that contentment offers us something long after we lick the last of a tasty ice cream treat.
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When we practice, we are cultivating space. We are building a relationship with space, the space between ourselves and our thoughts. Sometimes we feel compelled to fill space, whether in seated practice or daily living. We might jump into a conversation without listening first or create things to do out of thin air and avoid opportunities to be with ourselves more fully. When we practice mindfulness meditation, we are practicing being OK with space, being OK with ourselves.
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Sometimes along the journey of meditation practice we loose inspiration. We may feel tired and find ourselves wondering "why practice?" At such times, I have found it helpful to flip to a random page in a favorite spiritual text and read. Very often the passage is relevant to the moment and offers inspiration for seated practice. Sometimes, we can reignite our motivation to practice by recalling why we started in the first place.
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Sometimes things are a mess and completely out of my control. Of course, it's always been this way. I just don't always see it as such until something like a last minute cancellation or sudden illness reminds me of this truth. I was never in control to begin with! This is a great example of the lessons I always seem to forget and then, gratefully, remember. As in practice, as in life.
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I appreciate the idea that things are both coming together and apart pretty much all the time. I find this comforting in a way and also freeing. We can let things be as they are and relate with them as such. In this way, all things become workable.
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Loving kindness practice is a variation of contemplation practice to cultivate compassion for ourselves and others. I hope you will receive this recording from a place of curiosity and a willingness to investigate what you feel. Please keep in mind that the person (or pet!) you may bring to mind when prompted to think of someone you love easily be the same person you find difficult next time you practice. Let your first thought be your best thought when listening to this Daily Drop.
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When we respond to our more difficult thinking as if it were a good friend, we may find we are less likely to push them away or follow them away from our present moment experience. By coming along side of such thoughts we can acknowledge they are there and let them be a part of our experience of being fully human.
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After a period of time practicing mindfulness meditation, we can reflect on how it's going. Are there any shifts in our being-ness when we take our seat? It is a struggle to get to our seat or do we look forward it? Maybe a little of both. I've come to notice a kind of softening around the distractions that arise in my own practice. I am less likely to go too far down rabbit holes of thinking before noticing where I am. It feels like a kind of unknowing of myself as I let be who I think I am and allow my breath return me to who I know I am.
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An invitation to sit with the concept of courage.
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You know that saying "curiosity killed the cat?" Well, I think it was a garbage truck! I think curiosity is the key to this practice and so many other things such as; forgiveness, perspective, listening... Without curiosity the world loses its color.
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The sacred is all around us. We only need remember it's there. Practice helps us soften the grip of our attachments so we can more authentically exist in the space of what is truly happening.
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Since first recording this Daily Drop I realize a necessary clarification: When we practice mindfulness meditation, we are actually practicing two things. One: focusing our attention on the feeling of the breath. Two: Noticing what is arising within a field of awareness and returning to the breath. Focus and awareness are the two wings of this practice.
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Why contemplate? Contemplation practice offers us the experience of focusing our mind on an idea, a thought, or a word for a period of time. We shift our awareness away from the feeling of the breath to the topic of consideration. When we notice our mind has wandered, we gently pivot back to the contemplation. Contemplation practice can be an interesting way to explore our mind. My teacher likens it to scuba diving. We put on our wetsuit, flippers and goggles and dive down into the ocean that is a specific topic and we notice what arises.
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*The quote mentioned in this drop was by Mark Twain, not Oscar Wilde.
For me, one of the most surprising benefits of mindfulness meditation has been a cultivation of self-trust. Once I began to see that it was my thinking that was responsible for my worrying, my real work began. I began to see that my worrying about the future came at the expense of experiencing the present.
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Ever feel like you are pre- programmed to be "on guard"? I feel this way whenever one of our 3 children travels. There is an initial excitement followed by all sorts of dooming after their call leaves the driveway. Why does worry so quickly follow a joy?
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The instruction to "Take Our Seat" is an important one. We set ourselves up to feel comfortable and alert. There are many ways to support ourselves for seated practice including, sitting in a chair. Sitting on the floor cross-legged is not a prerequisite for practice. Use bolsters, blankets and other items to support yourself in such a way you feel comfortably present that allows for holding yourself upright without being uptight.
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Today, when practicing, notice how you meet your thoughts. What tone of voice are you using in there? Visualizing a younger version of ourselves meditating might help to soften the experience of more difficult thoughts and prompt us to meet them with more tenderness, curiosity and compassion.
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Choose a recipe (mindfulness meditation), follow the instructions(the 3 steps), and let the oven do the rest (spontaneous result).
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Strong emotions happen. Even during seated practice. When this happens, the instruction might be to just let the story of the emotion be there and then come into a more felt sense of the string emotion. Does this emotion have a tension to it? Does is feel hot or cold? Can we leave the story and be more curious about how the emotion feels in our body? Could we adjust and breathe in such a way as to accommodate more difficult sensations? When we notice the story is there, we can label it as "thinking" and gently return our attention to our breath.
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Mindfulness meditation teaches us to pay attention in a way that is less reactive to what is arising within the field of our moment to moment awareness. We may find that we feel more calm, stable and clear of mind when called to action or find ourselves experiencing a "hot" moment.
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Is there a difference between goal setting and intention setting? Does one feel more rigid, more heavy? Which one offers an opportunity to ride the wave of time instead of pushing against it?
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Boredom is not a problem. It's more of an antidote to our being constantly pulled into distraction, entertainment etc...In practice, when we notice we are bored, this is good! Our minds are used to being busy and we can feel agitated when asked to sit in awareness of what is more naturally arising. Notice the arising of boredom. Maybe it feels hot, irritating of like something we would be better running away from! Notice the arising and then return to the sensation of the breath. Gently. Without judgement.
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Diego Perez is the inspiration for this Daily Drop. He is the writer/poet behind the pen name yung pueblo which translates to "young people." This name serves to remind him of his Ecuadorian roots, his experiences in activism, and that the collective of humanity is in the midst of important growth. His idea of "wanting interrupts being" is a poignant reminder of the ways in which we can so often leave a moment rather experiencing it for the moment that it truly is.
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Practice asks that we sit with ourselves. As we already are. This is not always pleasant and we may start to make excuses for not getting to our seat. We might start to think we don't have enough time. When we arrive from a place of lack, lack is often the experience. Mindfulness practice helps us to see more clearly the ways we might mentally set ourselves up for experiences such as scarcity instead of the possibility of abundance and enough-ness. We can't always see such patterns until we decide to sit, stay and observe.
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When we practice mindfulness, we are training to more calmly abide with what is happening in real time. Whether it's the experience of worry or wonder, we are learning to respond from a place that is more clear even amidst the chaos.
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We are human and we think. Thinking is what we do. Mindfulness meditation practice, however, encourages us to meet our thoughts more tenderly and without judgment.
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Obstacles will come along when we meditate. Anything from pins and needles in our foot that has fallen asleep or the experience of unsettling and strong emotions. Even the instruction to practice with our eyes open can become an obstacle! In this case, it may be helpful to understand the principle behind the instruction.
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Although recent neuroscience supports the benefits of mindfulness meditation, it is important to reflect on the fact that is is not at all a new practice. While mindfulness meditation is secular in nature, it is an important part of many wisdom traditions, including Buddhism, and has deep and meaningful roots in India, across Asia and was introduced her in the states only about 40 years ago.
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Welcome to the first episode of Daily Drops!
I hope you enjoy this brief introduction of mindfulness meditation practice and why I created Daily Drops. This episode, and those that follow, includes a personal reflection and short period of seated practice recorded amongst natural background sounds of cars, wind, waves or nothing.
To learn more about me and to connect, please visit:
@sammybgood
sammybgood.com
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