Ways “The Zone” and Mindful Presence Help You Triumph – Part II

Posted on by colinchenery

In Part I of this article looked at a the shifts in consciousness associated with ‘the zone’ or ‘flow performance’ which are terms referred to in the sporting context. In this second part, I explore the relationship and transition of this conscious shift into ‘mindfulness’ or ‘conscious presence’, which are terms used in a spiritual context for a specific state of consciousness.

The conscious states in these various contexts can enhance wellbeing and performance not just in a demanding situation, but also in normal daily life. They are indicative of a deeper conscious state we can access that provides a deep quality of awareness and enables us to deal with life’s challenges without stress, pain and suffering. What are the elements we can incorporate into our physical activities and lifestyle to help us achieve these conscious shifts?

In this article, I cover three key elements that make physical activities most effective in shifting consciousness and releasing stress.

Shifting Consciousness and Releasing Stress

A different scenario to high acuity and elevated states of awareness during adrenaline sports and activities primarily activating the sympathetic nervous system, are the relaxing synchronised activities that activate the parasympathetic nervous system and train the mind to achieve subtle but sustained states of awareness to those discussed in Part I.

Activities like Tai Chi, Yoga, or Hiking in nature can provide prolonged experiences of this type of awareness. With the right practice and inward focus, they can provide a conscious release from the thinking mind with body movement and mind-body awareness as a transitional focus to get there.

In these instances, a ‘flow performance’ or in ‘the zone’ experience can also occur, albeit not as intense and brief, with gradual progression in stability and duration of the experience, beyond the activity that facilitates it, into normal daily life.

Nonetheless, occasional intense experiences arise at unpredictable times just as they do with more adrenaline oriented activities. I have had some peak moments of flow and awareness arise on days when I was not feeling so good and there was a need to draw more deeply into myself to focus and perform. Such unexpected peak moments may not have even correlated with an unexpected peak performance but left me with a shift that enriched more energised practice over the following days and weeks.

Three Key Elements

There are three key factors that provide a powerful combination for practicing and developing mindful awareness which are shared in a great range of disciplines like those mentioned above. They are:

  • Controlled body movement or posture, synchronised with
  • conscious and purposeful breathing, along with
  • focused but relaxed attention with full inner-body awareness.

In adrenaline sports or dangerous activities, as in high concentration work and activities, the mind is highly focused in the immediate moment and every second. Training oneself to voluntarily be fully focused in the here and now and immediate experience, body awareness and activity at hand, with a mind clear of thought and heart open in presence is the key here.

To do so with a sense of alignment and harmony (the state of mind as primary to the experience as the activity itself) is a universal theme of philosophies and spiritual teachings like zen, buddhism and other approaches that make inward focus and personal experience their primary focus. This is why Tai Chi is often associated with Zen and Taoism, or Hatha Yoga and Pranayama breathing exercises with inner Yogic meditation and Indian Vedanta.

The basic elements however, can be applied to any activity or non-activity like simply sitting which is at the essence of zen practice, or pouring a cup of tea like the more elaborate tea ceremonies of China and Japan. This is simple but subtle, which is why it is hard to conceptualise and is better to be contemplated through practice rather than theory and intellectualising.

The dimension where such practices become truly spiritual, is in the consciousness that opens the practitioner to an authentic sense of deep peace and expansive presence that can overcome suffering (emotional and mental turbulence and pain) and putting the ego in its place as servant rather than master. Becoming immune to anxiety and stress through this transcendent state is coupled with access to a sense of unity with life with a feeling of abiding peace, love and even a consistent underlying blissfulness.

From Movement to Mindfulness

The key in all of this is the super high acuity of the present moment while the sense of self is replaced with an immersion in the entire experience based in the interaction occurring between self, the environment at hand and any interaction with others without separation between them. The experience of all three is occurring within, in the conscious mind. This is where the term ‘inner’ and ‘outer’ is relative. Sages throughout the ages have communicated deep insight into the nature of everything being an experience in consciousness itself.

In this state of high acuity, identification with a self image dissolves. It is replaced with a sense of being the space in which your enhanced experience is occurring, rather than identification with the content of the present moment experience. This comes with a sense of accepting connection or unity with it all. Mental narrative and thinking is replaced with a still open receptivity, that provides for spontaneity and responsiveness that is not consciously premeditated.

This is not a zombie-like state, but a surrender to an innate intelligence and consciousness that alert and full of life. When it is found repeatedly, there is a sense of returning to a home base of consciousness that is there whether we tune into it or not. It is the life and conscious essence of our existence.

Even when a brief insight and awakening is achieved, for example with some professional athletes as discussed in Part I, if the whole focus at the time (and following) for the person is on winning or losing or some external outcome, then it may not transform into anything more than a psychological zone for optimal performance. It either becomes part of the high of winning or is discounted and negated in the disappointment of losing and the conditioned identification with mind content is not transcended.

If the focus of the experiencer is on the pleasure, connectivity and fluidness of the experience as a primary outcome in and of itself, then such a peak state can be appreciated and recognised as a deeper state of being. Being lifted from the conditioned and mundane sense of being a separate self reveals or validates a profound sense of life that many describe as spiritual.

Such peak experiences can be a time when we drop our usual familiar mental constructs and ‘points of reference’ spontaneously. Just a few, or even one experience like this, can open up a new sense of what ‘conscious’ being and doing is. It is certainly a profound shift when a person feels irreversibly, albeit subtly and obscurely changed, and peak moments like these have produced this kind of impact for many.

A sporting challenge, prolonged or extremely acute stress and suffering or a spontaneous and blissfully perfect moment can all provide for a few, an portal to those peak moments when we spontaneously experience a shift in being and awareness that translates into a new level of perceiving and performing something in our life. In a sense, it could be perceived as the purpose for the challenges and struggles of life. Meditative movement or stillness can nurture and train mind and body awareness to be more attuned and prepared for such moments.

These moments can be termed as states of heightened mindfulness or ‘the conscious practice of presence’ as they can produce a recognisably high acuity of here and now consciousness. Other benefits of this sense of higher self is that it imbues life experience, beyond good or bad, with a greater appreciation of beauty, goodness and excellence as intrinsic qualities in nature, other people and life in general.

Photo on VisualHunt <“https://visualhunt.com/re2/276d13“> (quote added)

The Backbone of Health and Happiness

Posted on by colinchenery

When it comes to diet, stress management, dealing with any health and lifestyle issues or deepening your own personal spiritual life there is one common key factor. If you have high levels of stress, churn over repeated discussions in your head about certain things, procrastinating about certain compulsive or ingrained habitual behaviours you want to change or have a persistent ongoing concern, then the following is especially relevant.

The backbone to all of these areas is self-love, because it impacts our physical, mental, emotional, and spiritual wellbeing. Before you assume that is just rewarding and nurturing yourself, which is great, the self love I am referring to goes deeper than that.

We really cannot receive or convey love fully unless we are open and accepting within ourselves to fully experience our own love, independent of our personal and unique expression of it.

The body and mind are only fully healthy when there is an accepting and loving foundation to our state of being. Cell function, hormonal balance, brain function, immunity, digestion, the microbiome in our bodies as well as cardio vascular and nervous system health are all impacted by our emotional and mental tone and what messages we are giving ourselves each and every day. It is a feedback loop between mind and body so balance or imbalance can be self-reinforcing. Self-love is a tonic for stress, anxiety, physical imbalances and the key ingredient to personal wellbeing.

To explore our own potential in having a personal and experiential spiritual aspect to life, requires a sensitivity to frequencies of love, compassion and good-will. Our sense and expression of these can only be authentic or deep if we draw on these qualities of consciousness regularly within and towards ourselves as well as others. Our relationships or sense of connection is also empowered, as people recognise and are drawn to someone who emanates comfort and self acceptance with love in themselves.

So what is self-love at its foundation? If we contemplate love aside from specific associations with romance, love of family or friends, love of a pet or a life passion, then we must look to what all these contexts (and any others) have in common in terms of what we recognise and know as love. If love is inclusive of these different relationships and feelings, it is also deeper and more universal than what distinguishes each of them.

In line with many spiritual teachers and traditions, I relate to the essence of love as being the recognition and spontaneous sense of oneness. When we recognise a living aspect of ourselves in another living being or in nature or life around us generally, then there is a sense of connection and unity that underlies all form and differences which are temporary and changing.

We can feel a sense of oneness when on our own and it is possible in any situation with others. It may be conscious or only semi-conscious at times but we respond positively nonetheless when this feeling arises from within, and especially when it is a mutual experience with others. There is a pure beauty, happiness and goodness that comes with a deep sense of unity as our being-ness includes our own world and others.

This is where meditation or coming back to simple mindfulness can be of great assistance. The mental narratives of our conditioned mind are often negative in tone. This is a primary cause of stress or disturbance and can be tied in with chronic illnesses. Even if they are positive, identifying with our commentaries and conceptualisations is losing ourselves in a mental construct rather than being in an alert state of presence in the here and now and experiencing it as it is. Absorption in mental constructs creates a sense of disconnection from ourselves and others. It is a tension of misalignment which may have become subtle in its normality and is a root cause of underlying discontent and unhappiness.

Our mental narratives and conceptualising are generally conditioned by the past and projected onto the present or into the future. This puts us out of sync with feeling love and oneness in the here and now because true love and presence is a living and spontaneously arising feeling from the nature of our consciousness which is timeless rather than a projected concept or time-bound thought.

Being aware of our thinking and narratives then shifting gears when they are not useful or positive is a great practice of self-awareness and beginning to adjust old thinking patterns. In most cases, they are actually not that positive or useful, unless part of a creative or problem solving process. The greatest practice we can do in our busy lives, is to take opportunities every day to not think at all and just ‘Be’.

This does not mean putting pressure on ourselves to have no thoughts which is a practice of frustration and inner conflict. It means that we take time to just be and observe. If that observing includes an open hearted acceptance and mindful awareness of each thought as it arises, as well as our breath, body and immediate surroundings, then the mind will settle down and we can begin to feel a deeper peace and be restfully energised.

This is a practice of self love in and of itself. Unity and connection within ourselves wherever we are at the time arises from the conscious space in which you are reading this now. Even if there are things about ourselves or a situation we would like to change or improve in time, in any single given moment we can practice letting go of our attachment to an outcome or future-based projection we have constructed, and simply accept be here and now. Trusting issues can be resolved out of this presence is a totally different way of going about life for someone who is constantly pre-occupied.

Positive thinking can be a great means to an end, as it can make thinking more constructive and absent of self-sabotaging and limited conditioning. The thinking mind tends to focus on what distinguishes things from each other and whether they are favourable to us or not. This is the dimension of separateness where fear and concern, attachment and aversion become more activated. It is also how we get drawn in and become reactive to life.

However, settling into the essence of our living being and consciousness through mindful presence can be an end in itself. Its value is in the moment as well as being cumulatively and progressively beneficial.

Free of our narratives and concerns about past or future allows the unchanging and continual primacy of being become the foundation of our doing. Allowing time to practice and experience this regularly leads to recognition of a wonderful quality and sense of being. This spectrum of feeling is pervaded with love and compassion for it is a unified field of awareness. It does not need to be willed or manufactured, as many practitioners confirm generation after generation, because it arises spontaneously when we give it mind and heart space.

Even if you know this conceptually, it is not the same as actually allowing yourself to ‘be that space’ here and now. Applying it daily develops the art of being and doing without getting lost in the doing. When we are in conscious being, we experience the primary essence of ourselves and others as the same universal essence.

In a state of conscious being, what we may like and dislike about ourselves or others becomes transitory, relative and superficial. It doesn’t define us in any moment. When an issue arises that actually matters, it can be approached without reactivity because it no longer matters completely. The primacy of conscious being keeps things in perspective.

There is an inherent perfection in formlessness that helps us accept and work with the relativity of form. The way we face and perceive life situations may reflect aspects of our character but are not absolute truths or who we really are.

In presence we don’t become anaesthetised, but rather more perceptive, accepting and capable of acting creatively without reaction. We can more deeply love with a penetrating awareness.

Ultimately, conscious awakening is a deepening understanding through personal experience that unlimited conscious love is what we are at the core of our own living essence. Complete love is always here and now – self love is about opening up to it here and now from within, then letting it fully infuse our awareness and ‘doing’ with each breath.

Photo credit:DieselDemon on Visualhunt/CC BY

Important Tips on Vagal Toning for Complete Health

Posted on by colinchenery

Much about good health and a healthy long life is now being linked to the ‘tone’ of the sympathetic and parasympathetic nervous systems. Because the sympathetic nervous system which invokes ‘flight or fight’ response is also commonly over-activated in stressful and fast paced living, it is more important than ever to tone the parasympathetic system for mind and body, in addition to high activity exercise.

Toning the parasympathetic system assists in repair and rebuilding to all cells and tissues in the body, quicker recovery and shifts into relaxation, lowering blood pressure, and helping recovery from adrenal fatigue. Having both the parasympathetic and sympathetic nervous systems toned and balanced is important for mitochondrial functioning, lowering inflammation, regulating hunger and hormonal balance and boosting immunity.

The importance of regulation and health of microbiome in the body is tied in with the parasympathetic system health. Much is now being found out about the critical role bacteria plays for health regulation in the body and immunity. Consider the mass of our bacteria is greater than our own body cells, and our body cells contain 3000 genes while there are 2.2 million genes in the DNA of our bacteria with a cross-over of information between our body and brain and these critical bacteria. Microbiome, along with mitochondrial functioning will be covered in another article, but these are now considered two key factors in energy production, disease prevention, brain health and long term anti-ageing for healthy longevity and are also linked up with the tone and functioning of the vagus nerve.

The Vagus Nerve

A key component to the parasympathetic system that is now taking centre stage amongst many practitioners of health and healthy lifestyles is the vagus nerve. This is a two-way highway of energy and information between body and brain. Taking its name from the latin word for “wandering”, it is the tenth and biggest cranial nerve extending directly from the medulla (brain stem) to most of the body. It affects facial muscles and eyes when we relax and smile, connecting to our digestive system from our throat to all digestive organs, and connects with our heart and lungs. It’s connection to the digestive organs of the liver and kidneys mean it is not only impacting our digestion and metabolism but also detoxification and elimination of waste and by-products of what we eat, breath and put our bodies through with stress and over – or under-activity. A toned nervous system supports stability in mood, memory, and overall brain health. So there are many systems of rejuvenation and body functioning that the vagus nerve impacts, to indicate it is a key factor in a holistic approach to health.

Here are some conditions and health factors that are associated with the level of tone of the vagus nerve:

  • the bodies inflammatory response: many chronic as well as acute conditions are now understood to be associated with inflammation
  • Repair and cell growth of brain cells and assisting in memory
  • Depression and anxiety
  • Immunity including the level of T-cell and killer cell response to disease and body repair
  • Various addictions and compulsive disorders
  • Mental health disorders
  • Chronic Fatigue Syndrome

Vagal tone can be indicated through the many bodily systems it affects and is generally measured directly through combined testing of heart and breathing rates, as well as heart rate variability (HRV) which is associated with the adaptability of your body to changes in external and internal conditions. HRV and vagal tone are closely correlated to one another – if one is functioning highly, then so is the other.

Vagal Toning

How do you ensure that you have good vagal toning? The same key factors recognised for vagal toning match most of the key factors recognised for acquiring and maintaining good health and healthy longevity! Here they are:

  1. Cold Exposure

    Acute cold exposure is shown by many researchers to activate the vagus nerve. It is a key factor to the Wim Hof Method which uses exposure to cold and breathing techniques for activating health and vitality. Just using ice cold water on the face is enough, or incorporating a brief cold shower into your usual shower routine. Within two weeks or less, most people notice a decline in the deep inhale or breath hold reaction to sudden cold, and notice a more relaxed response to the sudden exposure to cold. This indicates neural adaptation and vagal toning.

    Vagus nerve stimulation increases parasympathetic activity throughout the body and stimulates digestion and metabolism. Our bodies evolved to rely on such stimulation and environmental stressors like cold, which we now lack in the modern world of controlled environments. It only takes a little to strengthen and activate important functions of resilience towards these stressors which in turn enhances our resilience to stressors in general.

  2. Deep Slow Breathing

    The direct correlation between breath and heart rate (as well as HRV) and the vagus nerve that modulate or regulates them, means conscious breathing is also a quick, powerful and easy way to activate the vagus nerve. Research shows benefits to blood pressure and hypertension with breathing exercises alone. High breathing rates activate the sympathetic nervous system while slow deep breathing activates the parasympathetic nervous system and so helps autonomic functions like the respiratory and cardio-vascular systems to go into repair and recovery.

The most basic exercise is to do 1-3 minutes of inhaling for a count of four, holding for a count of four, exhaling for a count of four, then waiting for another count of four before repeating. Doing this when your getting stressed at home or office, car or shopping mall will help brain function, effectiveness and comfortability go up and stress levels go down by releasing calming chemicals to feed your brain rather than stress chemicals to your muscles.

  1. Synchronised Movement and Breath like Yoga, Tai Chi and Xigong

    Just like what is said above, breathing itself activates the vagus nerve. Breathing associated with movement that stretches fascial tissue, muscles and joints while opening up energy channels have been found to be very effective in producing calming neurotransmitters like GABA in the brain and body. The traditional forms of yoga that incorporate activity with regular intermittent relaxation in poses like ‘sivasana’ can produce deeper and deeper levels of relaxation and endocrine production for relaxation and mood elevation. Also, particularly activating for the vagus nerve are relaxed movements with deep breathing that are expanding the thoracic (chest) region, inversions (legs up against a wall, various head stands, hand stands and shoulder stands) as well as sustained twisting postures with spine straight and chest out.

    In addition to those who have discovered the great benefits of yoga and Tai Chi, these types of activities are being used more and more by high performance athletes to assist in recovery and improved resilience to ongoing physical demands while the same holds true for resilience, good health and mood elevation throughout the challenges of life.

  2. Meditation and Conscious Presence

    After nearly fifty years of scientific studies, vast amounts of research has now been done on various types of meditation and the many benefits. In addition to increased vagal tone, positive emotions and thinking, and feelings of goodwill, studies done in schools and universities also show increases in concentration and brain functioning, and decreases in mental disorders and violent interactions.

    Meditation as well as general practice of conscious presence trains the mind to function effectively at brain frequencies that reduce sympathetic ‘fight or flight’ stress responses and increases vagal modulation. Greater insight, creativity, calm awareness, appreciation and mood elevation are among the many other benefits are confirmed in studies. So is the ability to respond and act in situations with less or little stress and adrenaline involved through this type of mind training.

  3. Exercise or High Intensity Activity

Exercise also has many studies showing it to be an effective way to increase the brains growth hormone, stimulate human growth hormone production during deep sleep, increase important receptor sites for mitochondrial functioning in and on cells, and help reverse cognitive decline and other aspects of ageing.

Exercise as a great stimulator of the vagus nerve may explain some of these benefits.

Walking, weight bearing exercise and high intensity training are all good. Weight bearing is especially good for reversing decline in bone and muscle density and decline of certain hormone levels in the body associated with ageing. So is interval training, in addition to being a very time effective way to build fitness. For interval training, try 10-30 minutes of walking, jogging or cycling 3-4 times a week, with periodic 1-2 minute bursts at maximum pace during each session.

  1. Probiotics and Dietary Factors

    There are many new studies in the last ten years indicating strong associations between brain function and immunity as well as vagal tone with microbiome (micro-organisms in the body) – especially bacteria in the gut.

    In addition, dietary factors like essential fatty acids (fats the body can’t make itself like Omega-3 and -6) are critical for cellular integrity, brain and mental health and nerve function. This includes vagal tone, which may be also why dietary fatty acids can help reduce heart rate and increase heart rate variability. A great source of these are in certain fish oils (organically farmed or wild-caught salmon are an example or Australian northern river fish like Barramundi are rich in Omega-3 and Omega-6 oils).

    Zinc is also a key dietary mineral for vagus nerve stimulation and preventing or improving various certain brain function disorders, mental health and anxiety. Good food sources include oysters, pumpkin seeds, cashews, mushrooms, spinach and grass-fed beef for meat eaters.

  2. Intermittent Fasting

Many health benefits are being documented and studied now on fasting, with more attention lately on short-term intermittent fasting. This also is being shown to help improve brain function and growth hormones, mitochondrial function, brain ‘fog’ and cognitive issues. Fasting and caloric restriction is also being associated with increased HRV again indicating vagal tone improvement.

The ideal is to not eat at least two hours before bed, which also improves sleep patterns. Best results are if most days, people can have a 12 to 16 hour window of not eating between dinner and breakfast. Immunity increases, detoxification and cellular cleansing (cellular death – apoptosis- and cellular reproduction cycles) are also stimulated. The 16 hour window of fasting (with an 8 hour window of healthy eating) is a great way to sustainably lose weight. The 12 hour fasting window is great for general health and weight maintenance (helping to keep down accumulation of unhealthy fat). Once every week, fortnight or month also try a 36 hour fast by only having fluids during one day to reset the body, stimulate many healing processes, increase resilience to disease, environmental and other stressors.

  1. The Power of the Voice

    Vagus nerve expert, Dr. Stephen Porges established Polyvagal Theory. He talks about the hard wiring in our evolution towards flight-or-fight stimulation including response to social communication which encompasses verbal and body language, vocal tone and non-verbal cues.

    A soothing voice for adults and children in gentle, slow and rhythmic tones coaxes the brain into a relaxed state faster and activates the parasympathetic nervous system, including the vagal nerve. This is true whether you are the speaker or listener. While the voice is powerful and effective for adults, it is great for young children for whom a modulated and calm voice is powerful for vagal and parasympathetic development and toning during years where much neural programming or conditioning is happening. It is powerful also for babies (especially combined with skin-to-skin contact) and can be utilised regularly and daily in combination with other approaches mentioned in this article.

    Singing, humming, chanting and even gargling all stimulate the vagus nerve which connects to the vocal chords and muscles in the throat. These all are shown to also increase the hallmark sign of vagal toning which is increase of heart rate variability.

  2. Social Lifestyle and Laughter

    Quite a few studies on social factors have linked healthy, active and supportive social life with healthy longevity as well as recovery from illness or trauma. In addition, laughter has been shown to be strongly related to good health as well as healing and recovery. Both socialising and laughter reduce cortisol and other stress related hormones, stimulate the vagus nerve and HRV while improving mood and happy hormone production. Unfortunately for some, excessive or heavy alcohol consumption is somewhat counter effective, so moderating consumption while having as much fun and shared frivolity is great for one and all!

  3. Acupuncture and Massage

Both acupuncture and massage stimulate the vagus nerve, increasing its activity and tone. Specific points and areas like the sole of the foot (reflexology), auricular (ear) acupuncture, points along the side of the neck (near the carotid artery) are especially good for this. They are also effective spots to assist people coming off anti-depressants and other psychiatric medication, assist people with neurodegenerative diseases, as well as general stress related issues.

In closing …. my intention is not to write a scientific paper here. There are many references related to these ten points above which be can provided for specific points on request. Many supporting studies can be found through a simple online search on any term or specific topic. Much is common sense and there’s enough information here to help you take control of stress levels and steer your way into better mind and body health. Having all points above as part of your lifestyle will help disease prevention, increased resilience, promote total health while increasing enjoyment and quality of life.

Steps That Will Lead to No Ordinary Moments

Posted on by colinchenery

It’s been over forty years since I first put on a Gi and started martial art training. Shin Kyu Sik, my first instructor (in Tang Soo Do) many years ago said to me, “If you are unlucky these days you may get into a fight once or twice in your life, but you fight battles within yourself every day”. That simple message applying my training to the inner game of life has stayed with me all my life. Since then I have studied various forms of Karate and Kung Fu spanning soft internal styles as well as hard external styles. Martial arts for me has not been about fighting another opponent as much as training mind and body to face large and small everyday battles of life effectively with alert calmness and equanimity. Of course proficiency in techniques is part of the art, but its greatest practicality in modern life is as a vehicle for strengthening mind and character. In the last ten years especially, passing this on to others as an instructor and coach is immensely rewarding.

In these interesting times as more momentum builds in social progress, the pressure to keep up with technology and social trends. At an entrepreneurial level to stay relevant in how we communicate and offer products and services we must also keep abreast of diversification and new niches of business. Information and knowledge is becoming as much a high demand and major commodity as is any material commodity product or service. Our times are becoming characterised by designer lives, where customised controllable environments, homes, transportation, fashion and interests are more accessible faster. Our mindset is also more important in adapting and thriving among more and more options, complexities of challenges, with a greater emphasis on competing and performing with our minds rather than just working with our hands. Self-doubt, negative beliefs, emotional and mental resistance to change, susceptibility to stress and many other challenges to psycho-emotional wellbeing are things we must combat in our lives more than ever. Creative thinking and cutting edge knowledge in a particular field of interest is becoming more important. Thankfully there are also more supports and sources of information on how to combat personal obstacles and build knowledge and skills than ever before.

The growing demand for insights and skills on playing the inner game of life is beginning to catch up with the expanding demand for tools of developing the skills, processes and knowledge needed to move forward in any given industry. Many of my posts refer to ‘conscious presence’ because it is a passion I have and I believe it is at the root of mastering one’s inner game, whatever the journey, as well as providing for spiritual growth.

Ancient philosophies such as Taoism and Zen, are perhaps easier to couch in modern terms than main stream religious sources, for their minimal religious terminology and universality in presenting principles for truth, righteous living and heightened consciousness. They make a play of paradoxes and opposites to help us pierce the dualism of mind and form to get to unity of pure consciousness and presence in the moment. In this way, practice and understanding promises a better conscious observation of mind-stuff as it arises and more conscious choice as to what we take on or let go in our individual approaches to life. Conscious observation of self is transformational in itself while also providing an inner platform from which to consciously re-design our own thinking and focus.

In the meantime the age-old clues as to what that foundation is, behind thoughts and feelings – conducive or not so conducive, still provide apt guidance towards the self awareness that enables self-transformation and development. In the end, contacting and aligning with the true substance of what and who we are beneath it all becomes the most authentic and rock solid foundation to being solid, happy and empowered. It is connecting and living from a deep conscious self awareness that enables us to know who we are, what we really want and know our purpose. It is where we can find fulfilment in what we are and do, as well as create lives where we can be and do more fulfilling things.

Because this seat of ‘self’ is beyond concept (thought) and form, words like ‘space’, ‘presence’, ‘pure consciousness’ ‘mindfulness’ , ‘essence’ and ‘state-of-being’ are modern terms for an awakening experience that might have once had associations with terms like ‘spirit’ and ‘God’. Whatever the words, for words are only words, it is an authentic and immediately personal experience that is relevant, liberating and empowering, that people are increasingly looking for (knowingly or sub-consciously). The age old trend for increasing peace and prosperity is becoming real for more and more of the worlds population.

As has often been the case historically, it is often in the face of challenges and adversity where we are most likely to go beyond our familiar dependencies and escapism to get to a new depth and breadth of being, because a real crisis occurs when the old familiar ways become inadequate. It is discomfort, inner tension and real life needs that drive us to dig deeper and open up to a greater source of strength, clarity or sense of purpose and connection in life.

This is where the training I began to discuss above can come in handy, as does the way we live in general. Practical training and philosophies can offer a form of view and experience that brings us to lucid moments at times we would otherwise go into ‘flight or fight’. Certain mind training provides reference points for the formless, where our ‘aha’ moments can arise. A principle that is referred to in the paradoxes and play of opposites in martial arts, Taoism and Zen is ‘non-action in action’ and ‘action in non-action’.

It is not very ‘zen’ of me to conceptualise this principle. .. however … it applies to an experience that could be described as meditation in action. In a pure moment of being present we can perform an action with full clarity and consciousness, rooted in the space and consciousness from which the action is occurring. If we are fully aligned and attuned in an action being performed, and identifying with the space or ‘non-action’ in which it is occurring, a quality of ‘nowness’ enables purposeful, creative and fulfilling focus to occur. Also conscious alignment and attunement with the stillness and being-ness from which any given action has arisen, is an inner action in and of itself – the action of aligning and attuning the consciousness itself.

This awareness in action while knowing the reason and benefits of what we are doing at any time in the day, nourishes the consciousness of feeling in the flow of life and energisation by doing something that invigorates a sense of purpose. This is compared to the dullness of biding time, doing something for the sake of it, being in a mindset of ‘having to do’ something we don’t want to do or really care about. These negative types of mindsets take us away from being empowered and conscious individuals living in sync with life in general. Transformation of consciousness and reality occur together.

A simple example comes from Zen in the form of Zen walking. Walking can be a mundane thing we do unconsciously to get somewhere we want to be or maybe would rather not be. However, even this simple process can be used as part of enjoyment and self-mastery, especially if we try it as a conscious practice a number of times. Try this version of practice on a weekend, start or finish of the day and go barefoot on wet sand or grass to get the full benefits of earthing and restorative electron flow in and around the body in addition to the exercise for mind. This helps balance and replenish mind and body as well as practicing mindfulness:

  • allow the breath to become open, flowing and fully relaxed
  • stand still and balanced, gaze slightly down along the nose, feeling through the legs and feet into the ground, breathe in the lower belly, arms relaxed by the sides or finger interlocked comfortably at the lower abdomen where you are taking the breathe.
  • Begin to walk slowly, steadily and purposefully in a circle or straight line with a soft steady gaze and calm natural breath.
  • Allow your steps to be slow enough to feel the point of balance on each foot rolls from heel to toes and the other foot lifts and moves forwards.
  • Try adjusting the speed until the walk feels slow, steady and natural – encouraging a strong sense of balance and being with each step and the movement during each step.
  • Do this long enough (5-20 minutes) that your inner body awareness and outer awareness feel unified (no boundaries) with breath and movement.

Once you do this you can subtly do it while browsing in a shop, walking from the desk to printer or table to refrigerator – any moments through the day to train oneself towards consistent mindfulness.

Waking up in conscious presence each day and appreciating the song of birds outside my window, bringing that wakeful presence into body awareness, the living space around me and then my actions throughout the day, adds so much to what I consider my quality of living and enhances my relationships. It is an aspect of where spiritual practice and daily living are one and the same. The accumulated store of conscious moments over days, weeks and years bring you to an enriched space where (to quote Dan Millman) “there are no ordinary moments”.

Photo from Visual Hunt (quote added)

A Simple & Powerful Way of Enhancing Mindful Living

Posted on by colinchenery

What are we always doing naturally that is immediately and continually available as a focal point of grounding and expansion of consciousness, providing the link between form and formlessness, doing and being, physical life and beyond death? …… it is our breath.

Conscious breathing is the vehicle for various therapies, relaxation techniques, basic and advanced meditations which are about shifting the mind to a higher awareness and spiritual awakening. Conscious breathing is also key part of the benefits and authentic practice of yogic techniques, xigong and taiji which are about unifying awareness of body, mind and spirit beyond the separate ego-self.

Breathing is something that happens by itself, so it can be witnessed like consciousness, so in meditation it is not something you do but witness with awareness. This is perfect for putting the receptive mind in an open, present and alert state.

These techniques involve directing the breath in ways that engage inner alertness, a relaxed yet focused mind synchronising breath, movement and attention producing a sense of mind, body and spirit alignment and wellbeing. In qigong and taiji for example we can practice performing actions that are practical while maintaining a mindful presence of body-consciousness and the environment around us. In other words, they can enhance the effects of conscious breathing in stilling the activity of the mind while maintaining wakeful alertness of mindful body movement that is synchronised with the breath. This type of mindful practice trains and teaches us how to apply this same balance of doing and non-doing with a spacious awareness while dealing with daily tasks, observing our thoughts and feelings as they arise and thus help develop identification with consciousness instead of the content of consciousness. We can learn to utilise breath and mindfulness to maintain a sense of balance, a sense of stability and focus while being present with real arising thoughts and feeling responses to situations without getting taking away by them.

With this awareness we can become more empowered to deal with stress and emotional reactions, habitual negative or non-productive thinking, behavioural habits and compulsions, by being able to experience them without them becoming our whole sense of self in the moment. Without processing them, just by embracing them deeply with the light of consciousness and presence, keeping our energy moving with conscious breathing, these same thoughts and feelings can transform from habitual and predictable reactions to new and creative ground.

The space between our thoughts and feelings is what reveals the consciousness that is projecting them. Maintaining a state of presence and awareness of this background of consciousness gives us a greater ability to respond and experience all aspects of ourselves and our life with equanimity and perspective. The breath can be used as an intermediary focus between the content of mind and the consciousness from which it arises. Learning to engage with more quality and frequency of consciousness of consciousness can then become the grounding point for spiritual awakening and experience.

Mindful awareness enables us to experience spaciousness of mind and heart where thoughts, feelings and situations come and go in a medium of consistent stability and relaxed openness. Conscious breathing gives us an immediate tool that helps ground our present moment awareness within and without in a balanced way. At the same time boundaries can dissolve so we feel unified with reality in and around us. Good practice of Qigoing and taiji or yoga combines relaxed body movement or postures with conscious breathing to further ground this mindful awareness into our inner experience of the physical body and the circulation of breath and subtle energies to create a more tangible subjective experience associated with this state of being.

However, you don’t have to practice these disciplines for years or become an expert to start getting great benefits. Taking brief times to be still and breath even a dozen times at the start and end of the day, while mindfully breathing 2-3 times during daily activities can provide progressive benefits with a little persistence. This involves being aware of the body form head to toe, and being fully present during each second of inhale and exhale, noticing any natural holds or pauses, areas of relaxation and tension in breath and body. Just taking brief times to do this, observe and be aware with a relaxed mind as it happens will bring its own results.

Many of us have characteristic breath patterns which reflect how we deal with stress as does the stress patterns evident in our posture and body tissue tension and sensitivity. Noticing pauses or momentary holds in the breath along with the quality of inhale and exhale will gradually open the breath naturally to a more rhythmical and deep cycle and calm the mind to wakeful alertness. Conscious breathing, sustained or regularly practiced as a momentary technique will naturally still the mind and energise the body promoting alert mindful awareness. These two conditions, a calm still mind and relaxed alertness or focus, are preparation for realisation of the nature of consciousness and therefore spiritual awareness.

The experience of inner body awareness using postures and controlled movement synchronised with breathing helps to ground us from ‘spacing out’ in such states, ensure we are practicing a balanced alertness of non-thinking consciousness. In this consciousness, awareness of breath, inner body experience and surroundings can then be all observed in equanimity. When the observer or the consciousness of the experience embraces the experience unconditionally in the moment, it is not defined or contained by it.

One of the first techniques of basic yogic breath is a three phase breath expanding the abdomen, then the chest or thoracic region, followed by the top of the chest or clavicular area with the inhale, noticing any pause before allowing each region in the same order to relax with the exhale. Try practicing this in your conscious breathing.

With practice as you feel more fully present in yourself after some conscious breathing you can also invite joy, love or peace fully into mind and body. These, along with illumination, compassion, goodness and beauty are natural qualities that can be tapped into in such calm, open and unified states. How simple and valuable then, can the breath be, in taking charge of developing more deep and authentic personal experience of these often sought after states.

Making a daily practice of conscious breathing enables us to employ such practice effectively before, during or after times we feel imbalanced, forgetful or reactive. in order to regain a centred and deep sense of being that was always there and never truly lost. Just notice what happens, not only to yourself but often to those around you, when you break a pattern of stress or reaction that would otherwise have run its course. Notice the change and then stay with the breath rather than creating a commentary of the gained insight and shift, thereby remaining present in your ongoing ‘nowness’.

When you are in mindful stillness, you are tapped into who you are as the source of thought and experience and not defined by them. Thus your awareness resonates more closely with the authentic self untainted by any one mood or situational context, closer to the formless and eternal self which can also be termed spirit.

May you continue in serene and energised conscious breathing.

Photo on Visualhunt with quote added

Winning the Most Important Battle with Love and Unity

Posted on by colinchenery

The Battle Within

Both Mahatma Gandhi and Paramahansa Yogananda among other esteemed masters and teachers of India hold that the war of the Gita is the war within. There is a field called Kurukshetra (north of Delhi) where the battle is said to have occurred. Yet these great teachers insist in the Gita the field is an analogy for our mind and the battle one we must all fight within. The entire Gita poetically and profoundly narrates a conversation between Arjuna and his treasured lord and companion Sri Krishna during the legendary battle between a divided ruling family and their forces.

Much in the Gita supports this such as when Sri Krishna tells Arjuna the enemies he must conquer are lust, fear and anger. The dialogue between the two becomes a living truth when the principles covered throughout the discourse are applied to thought and action. The Gita concisely represents the essence of India’s ancient and timeless spiritual wisdom as well as teaching true yoga before it diverged into its many modern streams.

Life as Unity

Eknath Easwaranin his companion book The Essence of the Bhagavad Gita states that “the central message of the Gita is that life is an indivisible whole – a concept civilisation flouts at every turn”. The principles of unity and how to live with them in the Gita is the only way we can have abiding peace or live with one another and the planet in harmony.

Getting to the Root of our Problem

While Krishna’s initial response to Arjuna’s pleas of counsel in the battle field sounds hopelessly philosophical, instead of hacking at the branches of Arjuna’s issues (and our own) it goes to the root. As frustration leads to anger and eventually war or a cycle of crisis, it is only in understanding who we are and what truly satisfies us that can provide a basis for living together in peace and prosperity. The Gita presents the bottom line of all human dilemmas as a conflict between a lower self and a higher self. This is the dual nature of human and divine. Both Christ and Krishna embody the purpose, path and fulfilment of unifying this dual nature once the divine is given dominance. Yet the path is difficult and the aligning requires an artful approach to life and knowing ourselves.

Suffering and Awakening

With awakening comes a even deeper connection to others, greater understanding and compassion. Easwaran makes the distinction between those who suffer life’s hardships while dwelling upon themselves versus those who experience no separateness and experience suffering universally – “with such a vast field to absorb your capacity for sorrow, there is little left for dwelling on your own suffering” 1. A hallmark of the Gita (and a universal theme in spiritual traditions) is the two approaches to spiritually aligned living of contemplation and action. Victory over selfishness is through selfless service, where there are always things to be done to ease sorrow and suffering of others. (Note Gita 6:1).

Easwaran says: “The main problem with identifying ourselves [predominantly] with the body is that we spend our lives trying to satisfy nonphysical needs in physical ways” 2, such as through relationships based on separate needs, compensating for ego driven desires, needs and deficiencies or through material wealth, power, recognition for security. This can occur in all spectrums of human life from survival level to high levels of excess. Sri Krishna and the Gita would counsel that this is a bottomless hole because “that which is infinite can only be filled with something infinite”. The deepest drive within us, beneath appearances and conditioning, is for “direct, personal, experiential knowledge of the eternal reality that is within” 2.

Stress

Easwaran notes it is often not the circumstance or task itself that makes us stressed but the mind dwelling on our dislike, wishing things or people were different, making people wrong, while “always making ourselves the frame of reference” …. “stress flourishes in a divided mind” 3. He suggests that no one really knows what the external world really is, since what we experience is largely determined by our nervous system and mind. We create our own turmoil and the nervous system responds to our choices while we think we are reacting to things outside. (note Gita 2:14). “Events are just events, neither pro nor con, neither for us or against us. That is why the Gita says when we see life as it is, we see that there is no cause for personal sorrow. This one insight brings compassion and the precious capacity to help without judging or getting burned out” 4.

“This is practicing yoga on the surface of life” and “what begins as training attention becomes, in time, training of the will, and eventually desire” … unification of consciousness gradually moves, level by level, deeper an deeper into personality” 5.

Yoga to Unify self with the Divine

Most spiritual traditions agree, the little self will (ahamkara in sanskrit) or the ego is the culprit behind our difficulties, conflicts and sufferings. Yoga is about healing the ‘split’ consciousness and resolving the battle perceived through ahamkara. The word ‘yoga’ relates to the english word yoke; signifying binding together parts that have been separated. But yoga originally did not mean so much union of body, mind and spirit so much as “complete identification with the atman, [universal spirit within] which uses body and mind as instruments” 6.

The mark of healing the split between our true nature and identification with mind and body is unconditional love of life (Gita 6:29,32). Because there are countless problems and issues to work through, Sri Krishna says: “Don’t just try and tackle the problems the mind creates. Go to the root: tackle the mind” 7 (Gita 2:41).

Just like walking is a great skill that becomes unconscious, yoga as explained in the Gita, trains us in the experience of monitoring the lower mind from the higher mind, providing a higher level of feedback. Thus with training we can maintain balance when faced with anger, fear, negative emotions and thoughts. This does not impair feeling deeply, but removes compulsive and reactive responses so the mind regaining balance quickly is at its best in dealing with what is at hand. Easwaran recommends practicing doing little things you dislike or are uncomfortable with to “lower the like and dislike threshold” and gain a more balanced mind 8. Ways to do this are including less liked foods in your diet, prioritising chores at home or essential tasks at work that you tend to avoid, while affirming their benefits to others as you do them.

Becoming more “free to enjoy everything and equal to every situation” means “you have choices everywhere, so you never feel trapped: whatever the circumstances, you can break out”. The Gita says this brings a lasting joy long before yoga is perfected (Gita 2:40).

Through regular practice of yoga combined with right intent, the spiritual aspirant can achieve the goal of unification and become a yogi. “The ultimate goal of yoga is lofty, not at all easy to attain. Shankara says succinctly, “Yoga is samadhi*.” It is not just a matter for faith, although the first steps require it. Sri Krishna asks us to put the teachings to the test for ourselves and Arjuna finally rises to the challenge (Gita 18:73).

* Samadhi – direct experience of reality when the mind is still and settled in living realisation of the unified and consciously awakened state. Sahaja samadhi – continually established in wisdom or samadhi. The experience of unity in meditation and realisation must be experienced repeatedly for direct awareness to gradually become continuous. Sahaja samadhi is to live in samadhi in all creative acts and normal life moments, navigating challenges and successes without any disturbance of the unified state.

Recommended Reading:

Essence of the Bhagavad Gita -; A Contemporary Guide to Yoga, Meditation and Indian Philosophy, by Eknath Easwaran (Nilgiris Press, Tomales, CA, USA, 2011)

Quotes: 1. (p.64); 2. (p.73); 3. (p.164); 4. (p.165); 5. (pp.165,166); 6. (p.111);

7. (p.113); 8. (pp. 116,117);

God Talks With Arjuna: The Bhagavad Gita, by Paramahansa Yogananda (Self-Realization Fellowship, USA, 1999, Second Edition)

The Bhagavad Gita, translation & commentary, by Sri Swami Sivananda (The Divine Life Society, India, 2015, Fifteenth Edition)

Your Guide to Meditation and Conscious Wellbeing

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The Twelve Principles of Meditation

A peaceful and calm mind, along with a peaceful and calm heart brings a sense of wellbeing, relaxed focus, and increasingly produces a feeling of happiness. Brain wave patterns, happy hormone production accompany many benefits to mind and body. With practice, as the sense of thought and body dissolve into an open and spacious fullness and stillness, a spiritual benefit arises as we learn to achieve a state of presence that is found rather than manufactured, that is beyond thoughts, feelings and changing perception. This state of unified consciousness is the real essence and preparation of true yoga practice and meditation which go further with focus.

“The Self is not the individual body or mind, but rather that aspect

deep inside each person that knows the Truth.”

Swami Vishnu-devananda, renowned Hatha and Raja Yoga authority

and Founder of Interntaional Sivananda Yoga Vedanta Centres.

The state is best achieved by attaining steady observation of the mind in equanimity and calmness. With practice the benefits can be felt throughout the day and the meditation becomes the anchor point for continuous practice when in action. This is when we gain more freedom from reactivity, changing moods, stress responses, imbalance and disease. Meditation is showed to significantly reduce catabolic decline that accompanies ageing and assist in mental stability and wellbeing. In observing our inner life along with our outer life, we gain more choices in how to respond, so the doing and the being of living becomes a more conscious, progressive and enjoyable journey. We can feel more present and experience things more serenely and deeply.

The key to enjoying and developing this skill is to practice for the sake of practice. You just do it daily and let the results occur in their own time. Like sleep, meditation cannot be forced but allowed to happen. In the meantime it is a short time spent regularly for yourself that will eventually bare ‘flowers and fruits’ of immeasurable benefit.

It is not essential to still the mind completely as a beginner or even intermediate, so do not let ongoing thoughts discourage you. Sogyal Rinpoche, a renowned authority on Tibetan Buddhism, uses the analogy of letting your consciousness be like an old grandparent sitting calmly watching the children (your thoughts) at play. He also has used the analogy of sitting strong and stable, lower body a base and body still like a mountain, your mind the sky and thoughts clouds that come and go. Let them be and if they distract you, then when you realise it just let them be and come back to your practice.

Developing a calm mind is more likely with technique. Therefore a simple technique that provides a focus, synchronicity of breath focus and an inner object of concentration, is the best place to start.

There are many forms and styles of meditation, most of them eventuating in the same result. Swami Vishnu-devananda (pictured) formulated the following Twelve Principles which provide the key points in most meditation approaches and for beginners to achieve gradual results.

  1. Location – have a dedicated place where you practice regularly to build an atmosphere and place where you will quickly feel the right state with time.
  2. Time – choose a regular time once or twice a day, when you can switch off from daily concerns during your practice. Dawn and dusk are traditionally ideal times or early pre-dawn and last thing at night.
  3. Same time and location each day conditions the mind to slow down more quickly and deeply.
  4. Posture – spine straight and erect but comfortable. Use a meditation cushion for cross legged options can help align the hips and spine, or a firm chair where you can sit upright free of back or arm rests. Feet flat on the floor for chair sitting. Hands are best positioned in cupped the lap or palms up on the thighs where elbows are relaxed, and the shoulders a little back to open the chest slightly. The traditional meditation position is facing North, East or somewhere between.
  5. Instruct your mind to remain quiet for the duration of your practice. When thoughts do arise, observe them without attachment and maintaining focus as described in the following points.
  6. Regulate your breathing – start with three to five minutes of deep relaxed breathing, being mindful of each inhale and exhale without any forced holds, and then let it calm down into a natural rhythm. Build up to 30 minutes or more.
  7. Establish a comfortable contained pattern of gentle inhales and exhales of about three seconds each.
  8. Once you establish the breathing pattern, maintain this pattern consciously but also let the mind relax and wander a little as forced concentration will make the mind restless.
  9. Then choose a focal point either in the heart centre (anahata chakra) or between the eyebrows (ajna chakra). You may want to try a session on each until you decide which one is best for you then stick mostly to one location in your practice.
  10. Hold your attention in one of the above chakra (energy centre) points throughout the session while also moderating the breath as above.
  11. Allow meditation to come in glimpses and gradually more sustained periods. It will come when the mind is in a state of a clear non-verbal thought as you do your practice. Other sensations will occur which can be noticed and let go of like any random thought. You will still be aware of your practice without mental narrative or wandering.
  12. After long practice, duality of this from that, of the doer and doing, disappears and samadhi, the superconscious state is attained.

Some people who get agitated with a really active mind can include a mantra, like the sound of OM, to quietly repeat with each exhale and then, after a period of deep relaxed breathing, do silently within. This combined with the breath and point of focus at the anahata or ajna should help occupy the mind so it becomes more single pointedly focused and progressively relaxed. Otherwise the above points should be sufficient to build a good base with time and repeated sessions. There are various techniques to help calm the mind and focus that will be touched on in other articles. However, keep it simple at first and enjoy the journey the above approach will take you on.

Happy meditating!