TILF Joseph Goldstein

image link

 

I listened to four of Joseph Goldstein's guided meditations on Insight Timer and learned...

We often take emotions to be who we are... but in "I am angry," the "I" is extra.  You can watch watch emotions like clouds - forming, moving, dissolving.  Be open to all, but relating to them in  a way to experience them and allow them to change.

Relax eyes, jaw, shoulder, belly; settle into awareness; sit and know you are sitting; become aware of body breathing; sensations of body breathing in; body breathing out; look for tension.

You might find thoughts, emotions arising; thoughts might trigger emotions; open to the feeling, let that become the object of the meditation: joy feels like this; anger feels like this.  It's helpful to mentally note what the emotion is; return to feelings of body breath; reconnect with breath and begin again; it's not a breathing exercise... any way is fine...  

Emotions arise out of conditions, it recedes when conditions change.  

To Work skillfully with emotions, like you would treat a child with same emotions, just be there with acceptance and a certain kind of space... openness and tenderness.

Everything Changes... stars, civilizations, seasons, weather, aging, thoughst, emotions, sounds.  Paying attention to the changing nature of things is the "gateway to ease and freedom" because we don't get swept away.   

We realize the fleeting nature of thoughts and develop a greater ability to discern which ones to follow, which ones to let go; leads to new possibilities of discernment

be away of the flow of sensations;  Whatever arises will also pass away.

The Wanting Mind...  we have a conditioned responses to want things... "catalog consciousness"= "when I even open a catalog, I'm 'waiting to want.'"  We WANT to want.  It's called "the expecting mind" in meditation practice... we want pleasant sensations, progress, etc.  More calm, less thought.

We act out our wants without consciousness.

be conscious of wanting/ desiring.  Want feels like this.  Desire feels like this.  See how the wanting arises and passes away.  

Mindfullness allows us to see/name the wantings; it creates wise discernment, we can decide which thoughts to follow and which we should allow to pass away.  We can create a space for greater happiness in our lives.

Quiet and Connected.  Begins with story about Dalai Lama. His attention was so complete, unscattered, focused.  We can develop our ability to be wit people in that way.  We can be fully present and connect when we are together.  We appreciate the power of quiet mind in the midst of our daily interactions.  

When you have moments of calm... get greater intimacy of thoughts, body

There might be just a few clm and peaceful moments before the train of ideas continue. These may increase with training.  

Recognize that in the moment of being aware, you are mindful already. 

These are the titles I listened to: "Open Sky of Mind," "Everything Changes," "The Wanting Mind," "Quiet and Connected."