Winter Jasmine

As you peek through the distant branches

and the warmth of your light strikes my open hand

Your birds sing the nascent morning 

Unfurling into bloom.

The old gum sways, gently rocking. 
It’s leaves fill with tiny wings
their song pierces the fresh morning air like a trumpet.
You rise through the tops of the trees as I hear what you had been trying to say for all those years...
When you walked, and I ran through the dense scrub
each bird you would stop to admire as I ran ahead
far enough but never out of reach.

I am ready to listen now

In your absence my heart has ached for your guidance

Yet as I sit here patiently and watch you rise into a clear azure sky

I know your love

I know my pain

And between these two

My life unfolds

Like the wild flower in the warmth of your morning embrace

I sit here silently waiting for you.

Each day you return and I remember

where you have gone and where I am going.

Into this wild complexity

Guided by grace

Inspired by beauty

And humbled by mortality.

May all beings know their inherent freedom

May I remember my path to forget myself

And return to the source of love and light

pain and darkness 

night and day.

Bammerang Nature Reserve

28.7.12

EVERYDAY MINDFULNESS

Slow down.

Observe the natural flow of your breath while doing everyday activities. 

Stop (stop everything you are doing, stand sit or lie as you are)

Take breaths (watch your breath however it falls all the way in and out)

Observe body & mind (feelings, sensations, thoughts, emotions) 

Proceed (with a renewed sense of presence) 

At meals - Take a moment to reflect on where you food has come from, Imagine all the intricate complex system of events which have taken place in order for the food to come to be on your plate. Give thanks for being able to eat the food. 

Simplify your life - give up lesser pleasure for greater ones.

Get a bodily sense of someone you know who is extremely focused and aware, This uses the empathy systems in the brain (ACC & Insula) to stimulate within yourself the mindful nature of that person. 

At Traffic Lights - check your breathing and muscle tension.

“Me” Time - Take time every day to be with yourself. Try for 5 minutes however even 1 minute would help. Be still, watch your breath and allow yourself to be however you are in that moment, even if that experience is not positive, allow yourself the freedom to be how you are. (you’ve got the rest of the day to ‘do’) Even doing a few stretches before may help. Enjoy.

When you can, do one thing at a time. Reduce multitasking.

Reestablish your intention to stay mindful regularly. Notice when your mind has wondered and bring yourself back to this moment by watching your breath, noticing your body sensations, or the sounds in your environment.

Talk less, listen more.

Notice your ‘felt sense’ to people you interact with. Are you tense / relaxed, comfortable / uncomfortable. What is your body trying to tell you? Your body is a “truth meter” allow it to reveal to you some inner lesson about the person you are coming into contact with. 

Notice your posture - How am I standing? What am I holding onto / tensing. Can I relax even more deeply in this moment?

Walking - Notice the feeling of the ground beneath your feet, enter into that feeling sense the support and holding your body gives to you as you move from place to place. 

If you don’t know what to do, do nothing. If you don’t no what to say, say nothing.

Take regular breaks  - enjoy what you love to do, not what you “should” be doing.

Studying - STOP. Have a glass of water and feel the coolness, taste it and notice the sensation on your lips and tongue. watch the water travel down your throat into your belly, This focused attention activates the Peripheral Nervous System and helps to calm the Autonomic Nervous System making you more relaxed and present with the task at hand.

What is the Ego?

This term ‘Ego’, is one of the most commonly used terms in Spirituality and Psychology along with other heavy hitters such as Self, Synchronicity and Spirit but what does it actually refer to? There are so many contexts in which it can be used, so where do where start? 

In the most general sense, it is a functional seemingly solid 'sense of Self' constructed by a rapid series of  thoughts, symbols and ideas which give the illusion of a me, an I. Like an old slide projector in which "the real man is a series of momentary men" each one different from the other, seemingly bound yet split into segments, or "now points." Each segment being reinvented and relabeled as our sense of identity evolves. 

This being said, if someone asks you to "show me your 'Ego', your 'I'..." you will probably point to the 3 pound lump of tufu in the middle of our skull, or begin to talk about your memories of who you are or your role in society as a parent, a daughter, a child or a business man or an athlete. Yet do these roles reveal your true Identity? Ask yourself a few questions, and pause after each one;

"If you are who you think you are, then who are you when you are not thinking about yourself?"

If who you are what is in your mind, then what are you when you are in a deep state of dreamless sleep?

"If I am I because I am I, 

and you are you because you are you, 

then I am I and you are you. 

But if I am I because you are you 

and you are you because I am I, 

then I am not I and you are not you!"

If you are your body, then who are you if you loose all your limbs?

Feeling confused... or feeling a strange sense of spaciousness? don't worry, we can play with word symbols all day and still come no closer to pinning down exactly what "you" are, and if anyone tells you they can, then they are even more confused than a baby in front of a mirror. Below I have provided a few short contextually flexible ideas referring to this symbol known as the “Ego”. Enjoy yourSelf hehe.

A Latin word literally meaning “I”

“The MENTAL REALM split into BELIEVING and DESIRING”. 

- Bertrand Russell (The Analysis of Mind)

"The Ego is a conditioned repetitive moment. It is all that is made up in the mind.” 

 - Alan Watts

“The ego is nothing but a resistance to what is”

 - Adyashanti

The Self (atta) is a wave

Not Self (anatta) is the ocean.

Conditioned Consciousness

Self Consciousness

The illusory Sense of Self

Social Identity, “Me”, “I”

The Illusion of Separateness.

The misplacement of our centre in outward objects (materialism, spirituality, religion, family, social identities)

A filtering system for your senses. 

“The Ego is Electromagnetic energy + kinetic energy”

Our Ego is made up of our;

• Judgments
• Opinions
• Beliefs
• Ideas
• Perceptions

It is strengthened by Fear and perpetuated by development of;

• Ignorance
• Greed
• Hatred

“What is meant when we say the word “I”? It is myself, my personality or my “Ego”. What is it? It is your image of yourself. Its composed of your learned experience, what people have told you that you are. Its an idea, its your thought about your Self. An organism doesn't exist as an isolated thing anymore than a flower does not exist without the dirt from which it arises. In this way we are not separate from the vast social environment in which we have grown.”

- Adyashanti

“Nothing in the structure of thought is ultimately true. This doesn’t mean its not useful it is a tool, a wonderfully useful tool however it has usurped reality and created its own reality. We find our self image within this “Ego”, within our thoughts.”

- Adyashanti

Tat Tvam Asi (That art Thou)

Sat Chit Ananda (Truth, Knowledge, Bliss)

Philosophy noun (the 'I') (in metaphysics) 

The subject or object of self-consciousness; the ego. 

(My commentary on the above...How can the ‘I’ be a noun? A noun is solid, fixed and when it comes down to it, people aren’t fixed...) 

Psychology (Freudian) 

The part of the mind that mediates between the conscious and the unconscious and is responsible for reality testing and a sense of personal identity.” It is the The seat of reason, judgement and “common sense”.

Dream Poems

with a large bird

above me

i am walking

in the sky

i entrust

myself

to one wind

my feathers

sailing on the breeze

honouring your brave men

like them

believing in myself

i am like the spirit

waiting

in my lodge

making me very old

     
~ Native American Wisdom  from the Anishinaabeg people ~


Photo: Michael Nau

Meditation and the Brain

"As 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

Right now we find ourselves at a particularly prescient moment in the fields of medicine and psychology. A ‘tipping point’ instigated by the collision of the paradigms of Western science and Eastern mysticism.  Through this contemporary convergence of contemplative practices and neuroscience, scientists have been attempting to discover the complex mechanisms by which our brains can influence our biology. This has led to huge advances in our understanding of the effect that behavioral or 'mental interventions' can have upon the body. These studies of mind-body relations are no longer pseudo scientific ideals being espoused by alternative health care practitioners but are now becoming widely accepted in the mainstream scientific community. This field of study is known specifically as Contemplative Neuroscience and focuses on the physical and psychological changes in brain function and structure that are induced by contemplative practices such as Meditation and Yoga. Contemplative neuroscience is predicated by the large body of literature on Neuroplasticity. The term neuroplasticity refers to the ability of the brain to make changes in itself. It maintains that, “the brain is the key organ which is built to change in response to experience”. In this essay I will provide some brief examples of the many studies which have shown that contemplative practices can induce changes which endure our cognitive and emotional habits as well as the physical makeup of the brain. 

In 2007 a study called "Mindfulness meditation reveals distinct neural modes of self-reference" by a Norman Farb and his team at the University of Toronto broke new ground in our understanding of mindfulness from a scientific perspective. Through the study they were able to distinguish two distinct pathways within the brain, the Narrative Network and the Direct Experience network. The narrative network is the network involved in planning, daydreaming and ruminating, (basically when you are thinking about yourself and other people). This network is active during most of our waking moments and uses areas of the brain such as the Medial Prefrontal Cortex, along with memory regions such as the Hippocampus. They found that these regions were distinctly different from the areas of the brain which are activated under the Direct Experience Network, the network involved when you are not thinking intently about the past or future, other people, or yourself. Rather, you are experiencing information coming into your senses in present time. They noticed that areas such as the Insula (the only region in the brain which is specifically linked to the peripheral organs) and the Anterior Cingulate Cortex (which is a region central to switching your attention), were more active during periods of meditation. The Farb study showed us that there is a whole other way of experiencing experience and since then a series of other studies have found that these two circuits, Narrative and Direct Experience are seminal in our understandings of the effects of behavior upon the brain. 

Exponents of Buddhism have long considered that the brain and the heart are inextricably connected and that the heart is the source of the generation of compassion in the body. Richard J Davidson, professor of Psychiatry and Psychology at the University of Wisconsin Madison, is a multi award winning scientists and avid spiritual seeker who has been conducting extensive research on this brain / heart connection since the mid Nineties. He believes that; “There is no more effective way to produce specific changes in the brain than behavioral or mental interventions”. It seems the 14^th Dalai Lama also regards the importance of this research as he has supplied about a dozen Tibetan Buddhist monks to Dr Davidson and his team for extensive clinical research since 1996. The results of one particular study concluded that in the course of meditating for tens of thousands of hours, the monks had actually altered the structure and function of their brains. (Davidson, R.J. & Harrington A.) In a striking difference between expert and novice meditation practitioners, the former showed a dramatic increase in high frequency or Gamma waves in areas of the brain such as the the Insula and Right TPJ (which are both involved in the generation of compassion and regulation of emotions). The changes in the Insula were also strongly mirrored by cardiac changes which suggests that that is an important link between ‘neuro-cardiac coupling’ and meditation. Not only does this supply us with a model for a future alliance between Buddhism and science but also provides the scientific community with more incentive to regard studies of consciousness and meditation in a different light. 

Examples of how meditation as influences psychological changes are most notable in research conducted with chronically depressed patients where an 8 Week Mindfulness Based Therapy program (MBCT) of 2.5hrs a week proved to offer protection against  relapse/recurrence equal with that of antidepressant drugs.  (Segal ZV, et al. 2010)  

As noted earlier, the brain circuits transformed by meditation play a key role in not only changing our psychological perspectives but also positively affecting the body’s peripheral biological systems. In an 8-week Mindfulness Based Stress Reduction (MBCT) program carried out in a work environment on twenty five healthy employees, the researchers found that brain activity was altered and the level of change in brain activity predicted the level of increase in antibody response to an influenza vaccine. (Davidson RJ, Kabat-Zinn J, Schumacher J, et al, 2003). 


In a similar study MBCT was used to buffer the effects of psychological stress on the development of inflammation in the skin (Rosenkranz et al, 2003) Both these studies suggest that meditation can reduce stress induced immune responses and in effect have a significant impact upon our ability to recover from illnesses. 

The integrative convergence of ancient contemplative practices and neuroscience has opened up entrance for a new  paradigm to enter into the last refuges of our inner selves. The field of psychology seems to sit in this liminal space, while it is pulled into the mystery beyond the doorway of passage it is almost equally drawn the other way by the laws of old an Newtonian / Cartesian philosophy. In order for the current Western medical/ psychiatric model to make the next necessary leap into a new era it is important that we honor the synchronicity we are discovering in both overlapping fields and adopt a more integrative, humanistic angle in treating disease. The critical time is now. It is no longer necessary to define illness within the atomistic categories of pathology but to think in terms of the unique processes of the individual person. At the same time as we move forward, it is essential that studies of spiritual experience can incorporate rigorous scientific method so as to help the wider biomedical and psychological community understand and appreciate the importance of including spiritual qualities in medical care. It is my hope that through incorporating the mind back into medicine we may take more responsibility for our own health, and be lead further away from the pharmaceutical dependence in which our health care system currently resides.

Annotated Reference List

1. R.J Davidson. A. Lutz. “Buddha’s Brain: Neuroplasticity and Meditation” IEEE Signal Processing Magazine Jan 2008

2. Davidson, R.J. & Harrington, A. (Eds.). (2001). “Visions of compassion: Western scientists and Tibetan Buddhists examine human nature”. Oxford: Oxford Press.

3. Segal ZV, et al. (2010). Meditation As Good As Medication? Arch Gen Psychiatry, 67(12):1256–64.

4. Davidson RJ, Kabat-Zinn J, Schumacher J, et al. Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med. 2003;65(4):564-570.

5. Rosenkranz, M. A., Jackson, D. C., Dalton, K. M., Dolski, I., Ryff, C. D., Singer, B. H.,

Muller, D., Kalin, N. H., & Davidson, R. J. (2003). “Affective style and in vivo

immune response: neurobehavioral mechanisms.” Proceedings of the National Academy of Sciences of the United States of America, 100 (19), 11148-11152.

Benefits of Meditation

• Decreases stress related cortisol (Tang et al.2007)

• Strengthens the immune system (Davidson et al. 2003; Tang et al. 2007)

• Helps a variety of medical conditions, including cardiovascular disease, asthma, type 2 diabetes, PMS, and chronic pain (Walsh and Shapiro 2006)

• Helps numerous psychological conditions, including insomnia, anxiety, phobias and eating disorders (Walsh and Shapiro 2006, Evans et al, 2008, Schreiner & Malcolm, 2008)

• Research conducted with chronically depressed patients where an 8 Week Mindfulness Based Cognitive Therapy program (MBCT) of 2.5hrs a week proved to offer protection against relapse/recurrence equal with that of antidepressant drugs. (Segal ZV, et al. 2010)  

• Young people in need (children and youth involved with child protection and/or mental health systems) can benefit from mindfulness practices as it helps with emotional regulation and social coping skills that can improve aspects of their self-awareness, self-esteem, and resilience. (Coholic, Diana A. 2011)

• Herbert Benson M.D, director of the Mind/Body Centre at Harvard University, has shown through extensive studies of the physiology of Mediator's, decreases in heart rate, breathing rate, metabolism and blood lactate level, and demonstrated that their blood pressure is lower than the “normal” population.

• Increases activation of left frontal regions which in effect lifts mood (Davidosn 2004)

• Increases grey matter in the insula (Holzel et al. 2008; Lazar et al.2005), hippocampus, (Luders et al. 2009) and prefrontal cortex (Lazar et al. 2005) reduces cortical thinning due to aging in prefrontal regions (Lazar et al. 2008) improves psychological functions associated with these regions, including attention (Carter et al. 2005, Tang et al. 2007), compassion, (Lutz, Brefczynski-Lewis et al. 2008) and empathy (Lazar et al. 2005)

• Reduces stress induced immune response and in effect greatly increases our ability to recover from illness. In an 8-week (MBCT) program carried out in a work environment on twenty five healthy employees. The researchers found that brain activity was altered and the level of change in brain activity predicted the level of increase in antibody responses to an influenza vaccine. (Davidson RJ, Kabat-Zinn J, Schumacher J, et al, 2003).  In a similar study MBCT was used to buffer the effects of psychological stress on the development of inflammation in the skin (Rosenkranz et al, 2003)
• Another small, cross-sectional study (Evans et al. 2008) reported a significant decrease in anxiety and depressive symptoms in participants who completed an eight-week group course of MBCT.  

• An Australian study conducted in 2006 (Schreiner & Malcolm, 2008 ) involved a ten-week mindfulness meditation course. The findings suggested a significant decrease in anxiety, depression and stress. The decreases were more pronounced in those with severe rather than those with moderate symptoms. 

Photo:aloshbennet

What is meditation?

A person who thinks all the time has nothing to think about except thought...so they loose touch with reality and live in a world of illusion.

...To know that you are god, is another way of saying that you feel completely with this universe. you feel profoundly rooted in it and connceted with it. You feel in other words that the whole energy which expresses itself in the galaxies is intimate. It is not something to which you are a stranger, but it that with which you (whatever that is) are intimately bound up. That in your seeing, your hearing, your talking, your thinking, your moving, you express that which it is which moves the sun and other stars...

"The Cause of Suffering" - Adyashanti

"If you filter my words through any tradition or '-ism', you will miss altogether what I am saying. THE LIBERATING TRUTH IS NOT STATIC; IT IS ALIVE. It cannot be put into concepts and be understood by the mind. The truth lies beyond all forms of conceptual fundamentalism. What you are is the beyond—awake and present, here and now already. I am simply helping you to realize that." 


-- Adyashanti

Diffusing emotional reactivity. Understanding the cyclic process of our thoughts, interpretations and emotions.

This is a wonderful avenue of inner exploration which I have been becoming curious about recently and funnily enough, this morning I came across this talk by Gil Fronsdal who is a Buddhist monk and public speaker from the Insight Meditation Centre in Red Wood City California. I love the way he simplifies complex streams of thought through quaint little stories. They seem to stick. The following is a combination of a transcription from the talk and my own words on the topic. 

The relationship between our story making, our thoughts, interpretations and our emotions is a cyclical relationship, a kind of two way exchange. Sometimes its clear that we make stories according to the emotions that we are experiencing, and sometimes we experience emotions because of the stories we tell ourselves.

“For example. It’s like if you go for a walk down a street and you pass a dark alleyway. You see in the shadows a figure approaching you from the darkness. You start to tell yourself “oh no it’s a thug coming to rob me... I’m sure that’s what it is... and I have all my money and life savings in my bag! What if they rob me i'll be homeless and no one will love me... oh and I wont get to shower! Then you get even more afraid as everyone on the streets becomes scary and intimidating. There all judging you saying that you are homeless, cause you obviously look pretty shabby. The fear triggers all this story making and finally when you gain the courage to look down the alleyway, you see a little kitty kat, and there is a light coming up from below, blowing up this scary shadow on the wall making it a whole lot bigger than it actually is.”

So this demonstrates how we create stories from our initial fear and then how our stories trigger all the secondary emotions in response. What starts the emotional spiral? We can’t really know. It’s sort of like the chicken and the egg. How much of our emotions are mediated through concepts and stories is a fascinating investigation, and a pracice we can embrace through our everyday life. All it takes is a moment of relaxed, attentive reflection.

This week take a few moments, when you might reflect upon your story making. There are hidden invitations in every interaction. See if you can catch yourself before you leap. And see how that is for you. 

With love

Lewin

We hurry about our whole lives. We follow the advice of our parents and teachers, we heed the words of the ones we admire,or we reject them finding others to project our greatness onto. We chant our prayers, maybe we never pray at all, yet we still search. We search within our own answers and still deeper questions rise up from the depths. 
"Who am I, Where did I come from? What does it all mean?" 
Eventually all diversions lead to dead ends. We come up empty handed yet again, and through virtue or vice there comes a time when all seeking stops...

A time when the fog settles and the wind drops to a soft breeze, 

And a greatness stretches out before you, 
formless yet you know it is there, 

you feel its pull, you hear its lenitive melody. 

A voice is carried on the wind....           

There is a fear in your belly. 
There are voices saying no. 

But there is somewhere deeper telling you, 

You don't need to answer. Don't say a word, 

just stop here a moment...          

The Great Way is like a level road.

Yet there are many side roads leading you astray.

The first of these roads is called Personal Consciousness

The next is consciousness of the Future

One is consciousness of the Past

Another is consciousness of Sound and Form

The last is Causal Consciousness

If all paths are forgotten and Personal Consciousness remains, the level road of the Great Way is forgotten. Therefore most importantly one must let go of all attachment to personal knowledge. 

My interpretation and addition to Lu Tzu's writings on "Personal Consciousness". Personal Consciousness (Ego, Conditioned Consciousness) is often mentioned by Lu Tzu as being one of the primary diversions from what he called "The Great Way". Lu Tzu was one of the pioneers of "The Complete Reality" schools of Taoism. Click the link for an explanation of that particular school of philosophy. 


http://www.goldenelixir.com/publications/eot_quanzhen.html


Photo by: Lewin de la Motte

Albert Hofman on Entheogens as a tool for generating a Holistic Perspective

In this world, the point which something happens is determined by the circumstances that call for it to happen. This Encyclopaedia of Psychoactive plants had to appear at just this time, for our contemporary society has need of such a work. This need is connected with the spiritual and material dilemma of our times. It is not necessary to list all of the things which are no longer right in our world but we can mention some: in the spiritual domain, materialism, egoism, isolation, and the absence of any religious foundation; on the material level, environmental destruction as a result of technological development and over industrialization, the ongoing depletion of natural resources and the accumulation of immense fortunes by a few people while the majority become increasingly destitute. 

These ominous developments have their spiritual roots in dualistic worldview, a consciousness that splits our experience of the world into subject and object. This dualistic experience of the world first emerged in Europe. But is had already been at work in the Judeo-Christian worldview, with its god that sits enthroned above creation and humankind, and his admonition to “subdue...and have no dominion...over ever living thing that moveth upon the earth.”

 This is now occurring at a terrifying rate. A change for the better will come about only when a general shift in consciousness takes place. Our fractured consciousness, which Gottfried Benn characterized as a “fateful European neurosis”, must be replaced by a consciousness in which creator, creation, and created are experienced as a unity.

All means and all ways that will help lead to a new and universal spirituality are worthy of support. Chief among these is meditation, which can be enhanced and intensified through a variety of methods, including yogic practices, breathing exercises, and fasting, and through appropriate use of certain drugs as pharmacological aids.

The drugs I am referring to belong to a special group of psychoactive substances that have been characterized as psychedelics and, more recently, as entheogen (psychedelic sacraments). These effect an enormous stimulation of sensory perceptions, a decrease or even neutralization of the I-Though boundary, and alterations in consciousness in the form of both sensitization and expansion.

The use of such psychedelic drugs within a religio-ceremonial framework was discovered among Indian tribes in Mexico at the beginning and in the middle of the twentieth century.

This sensational discovery led to ethno-botanical investigations to remote areas around the world to search for psychoactive plants, the results of which were documented in numerous publications and pictures. 

The encyclopedic compilation of ancient knowledge and new discoveries about psychoactive plants that is in your hands was produced by a well qualified author who has contributed important new insights on the basis of his own fieldwork. It is an undertaking of great value.

Disseminating knowledge about psychoactive plants, together with the proper ways to use them, represents a valuable contribution within the context of the many and growing attempts to bring about a new, holistic consciousness. Transpersonal psychology, which is becoming ever more important in psychiatry, persues the same goal within a therapeutic framework.

The holistic perspective is more easily practiced on living nature than on the inanimate objects created by humans. Let us look into a living mandala instead, such as that found in the calyx of a blue morning glory, which is a thousand more times perfect and beautiful than anything produced by human hand, for it is filled with life, that universal life in which both the observer and the observed find their own individual places as manifestations of the same creative spirit. 

- Albert Hofmann PHD. Summer 1997 

Taken from "The Encyclopaedia of Psychoactive Plants, Christian Ratsch 1998 Park Street Press

If You Knew

What if you knew you'd be the last

to touch someone?

If you were taking tickets, for example,

at the theater, tearing them,

giving back the ragged stubs,

you might take care to touch that palm,

brush your fingertips

along the life line's crease.

When a man pulls his wheeled suitcase

too slowly through the airport, when

the car in front of me doesn't signal,

when the clerk at the pharmacy

won't say Thank you, I don't remember

they're going to die.

A friend told me she'd been with her aunt.

They'd just had lunch and the waiter,

a young gay man with plum black eyes,

joked as he served the coffee, kissed

her aunt's powdered cheek when they left.

Then they walked half a block and her aunt

dropped dead on the sidewalk.

How close does the dragon's spume

have to come? How wide does the crack

in heaven have to split?

What would people look like

if we could see them as they are,

soaked in honey, stung and swollen,

reckless, pinned against time?

 - Ellen Bass