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Indian Origins of Mindfulness Meditation
Origins of Mindfulness: Religion, Philosophy, or Psychology? Mindfulness is seen to have its roots in ancient Eastern, primarily Buddhist, traditions. However, there are enough references in Hindu scriptures that emphasize on meditation, silence and acceptance, which is what mindfulness is about. We have Upanishads describing meditations, some including a mantra or chant, others not including a chant. No matter where you look, how you approach meditation or what name you give this practice of being calm and present, the essence seems too similar to even bother with the differences. Upanishads and Indian Hindu Traditions These traditions talk of the misidentification with the self instead of a sense of oneness with the larger force of God as the reason for suffering. Consequently they emphasize on silent and meditative practices in order to deepen connection with the whole, to lose the ego and to let the mind get calm so that it can reflect the beauty and wholeness of God. God is mainly seen as the whole of which everything is part (seen as Satchitananda – ever existing, ever conscious, ever new bliss) The Buddhist Traditions Buddha sees attachment to self and the consequent creation of desire as the root cause of all suffering. The emphasis again is to lose the ego – to realize that the self is actually empty and to therefore free oneself of attachment and the delusion of a separate self. Buddha sees this as a way to end suffering. Meditation and mindfulness are practices that allow for the space to be created within in order to reach such a suffering-free stage. However, in my study of philosophy and religions, I have seen that in some form or the other, all philosophies and traditions seem to converge. All have some practice or the other which involves quiet time and silence, trust in a larger universal force (which some call God, others call law of nature (dhamma), life force and so on) and involves concentration and focus within. The Jewish Kabbalah tradition, the Sufi tradition of Islam and the apophatic prayer tradition of contemplation in Christianity – all have meditation, seclusion, surrender and silence as their basic tenets. Gaining wisdom through meditation Wisdom is no one philosophy’s prerogative. Wisdom is available to all of us equally and in fact it is free of any religious or cultural identity. However all religious philosophies and also teachers within each tradition have created what they feel works best, as a way to meditate. I have serious respect for all these paths. And it doesn’t matter which one you follow, provided your intentions in following a path do not become corrupted by creating clinging or attachment to exclusively that path or by believing that other paths are false or inadequate. Need for a secular form of practice and disenchantment with organized religion Of late, a number of us seem to have become disenchanted with organized religion. Religion that says one size fits all. That says one practice is better than the other. I do not personally think it is a problem of any core religious philosophy but that of excessive identification with just one philosophy. In such a time and space, I find the secular practice of mindfulness and meditation as a practice of deeply understanding oneself, of unparalleled use. Psychology and Religion In the earlier times, religions had to include everything that partly now falls under the purview of psychology. Religious philosophies deal with humans after all and therefore with the mind. Psychology was needed as a separate science where religious protocols became intolerant of the shadow aspects of human beings, of impulses that were considered unholy, or vices that were considered sinful. To preserve their holiness, religions or rather religious followers had to start excluding what they called human shortcomings. While this discrimination could have helped to reinforce the more wholesome path; people who didn’t fall into the format felt lost and a sense of shame or non-belonging. Here is where psychology came to the rescue. Often, today, the question is asked whether mindfulness meditation is a psychological practice, a philosophical one or a religious one. The difference is merely semantic. It is a practice to access the forever available wisdom that is within all of us and to create space within, so we can live our lives in a more fulfilled manner. The role of the West in the spread of mindfulness The secular practice of mindfulness, independent of religious or cultural contexts, was presented in its current form in the late 1970s. It was then that Jon Kabat-Zinn (also known as the founder of modern day mindfulness) launched Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School. He devised this 8 week program as a way of helping people to deal with situations ranging from general dissatisfaction that we all go through at some level or another to chronic bodily pain. Various studies since then have documented the benefits of mindfulness to the body and mind, while the MBSR has inspired adaptations that are being employed by professionals across the globe. There are various programs incorporating mindfulness that have been created. The programs frequently used by professionals include Mindfulness-based Stress Reduction (MBSR), Mindfulness-based Cognitive Therapy (MBCT) for depression, Mindfulness-based Relapse Prevention (MBRP), Acceptance Commitment Therapy (ACT), and Dialectical Behavior Therapy (DBT). There have been many neuroscience studies in the last decade emphasizing the positive role mindfulness plays in promoting good mental health. While western scientific research has validated and opened up the practice of mindfulness to the entire world, the depth of concepts are still deeply embedded in eastern philosophy, which will be often referenced on this site. About the author share this blog! Simple Breathing Meditation Practice Simple Breathing Meditation Practice Simple Breathing Meditation Practice Meditation need… Read More Inner Space TeamFebruary 11, 2022 Metta: The Practice of Compassion The 13th of November this year is being celebrated as World… Read More Inner Space TeamFebruary 11, 2022 Mindfulness What Is Mindfulness? Mindfulness is a beautiful practice
Metta: The Practice of Compassion
Many of us encounter moments in life where forgiveness feels impossible. We might hold onto contempt or resentment towards someone, struggling to understand their actions and wondering, “Why are they this way?” These feelings can leave us feeling blocked, and incapable of extending kindness or love. Maybe it’s a partner resistant to change, or someone from the past who deeply hurt you – whoever it is, opening your heart to them, let alone forgiving them, seems impossible. If this resonates with you, know that you’re not alone. Centuries ago, the Buddha introduced a core Buddhist concept called metta, which translates to “unconditional loving-kindness.” In essence, metta is about cultivating kindness towards oneself and all living beings. This practice extends kindness and compassion even to those we find difficult, dislike, or even hate. It’s about moving beyond negative emotions and actively wishing well-being of others, even if they haven’t earned it in our eyes. Metta offers a path to break free from the cycle of negativity and cultivate a more peaceful and compassionate way of being. What is the Metta Practice? The Metta practice involves cultivating kindness and compassion, both for yourself and others, mindfully and intentionally. It builds upon mindfulness, where you learn to accept the present moment without judgment. Through Metta, you extend this acceptance to others, even those you find difficult. This unconditional acceptance isn’t always easy. However, by embodying compassion through Metta, you begin to recognize that everyone, like yourself, experiences suffering. This realization can be a powerful tool for breaking free from negativity and fostering a more peaceful and understanding way of being. Getting Started with Metta The beauty of Metta lies in its simplicity. You can begin your practice with a guided Metta meditation by Sadia Saeed, founder of Inner Space. By cultivating kindness and compassion, not just towards others but also towards ourselves (often referred to as self-compassion), Metta allows us to move beyond blame and victimhood. It’s a recognition that everyone experiences suffering, ourselves included. This understanding fosters a sense of empathy and allows us to extend kindness even to those who have caused us pain. After all, as the saying goes, we can’t pour from an empty cup. To offer kindness to others, we must first learn to be kind to ourselves. What Are The Benefits of The Metta Practice? There are numerous benefits of doing a daily metta practice. You can feel the benefits of this practice on a both personal and interpersonal level. Here is a breakdown of some of the main benefits: Increased self-compassion: By directing loving-kindness towards yourself, you can cultivate a more positive and accepting self-image, reducing self-criticism and negativity. Reduced stress and anxiety: Metta meditation promotes feelings of peace and goodwill, which can help counteract feelings of stress and anxiety. Improved emotional well-being: By fostering positive emotions like joy, gratitude, and love, metta meditation can contribute to a more positive outlook and emotional state. Better social connections: As you develop loving-kindness towards others, it becomes easier to build empathy and compassion, leading to more positive and supportive relationships. Improved sleep: The calming and stress-reducing effects of metta meditation can contribute to better sleep quality. Life throws curveballs, and sometimes those curveballs leave us feeling hurt and misunderstood. The ancient practice of Metta offers a powerful tool to navigate these challenges and cultivate inner peace and connection with ourselves and others. Imagine a world where we approach life’s difficulties with unconditional kindness, not just for others but for ourselves too. Metta helps us break free from negativity and embrace compassion. It allows us to see the shared human experience of suffering, fostering empathy and understanding even in the toughest situations. Metta reminds us that true well-being starts with self-compassion. By being kind to ourselves first, we can extend that kindness outward, building stronger relationships and creating a more hopeful and harmonious world. It’s not always easy, but Metta paves the way with loving-kindness, one step at a time. Still curious to know more about compassion and how to bring the essence of Metta into your life? Watch this video on Compassion by Sadia Saeed. https://youtu.be/0pbL-5UOk-A?si=WSmXPYxjxZH-dC9K share this blog! 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Inner Space Turns 11! – Our One Most Important Learning About Mental Health
We turned 11 years old on the 26th of December! This time, we thought of sharing our one most important learning about mental health with you. This is the one thing that has stood out the most over all our work in the last 11 years. Working with this seemed to strengthen resilience of people no matter what their age or situation. That learning is – Mental health is the ability to ‘stay’ with situations. What does this mean? Pick up any situation – a hectic vacation, a difficult relationship, a stressful job or a pandemic. What is the 1 thing that determines how well we are as the situation ebbs and flows? It is our ability to stay with the situation. If we have some relationship with whatever is unfolding at this moment, we are able to go through it more peacefully. On the other hand, if we don’t have any relationship with the present situation, we remain caught up in suffering. This suffering could look like loops of ‘why me’ – ‘why is my nose like this?’, ‘why is my relationship not good?’, ‘why is my life like this?’. We ruminate, we become closed, fearful and resentful. Our mental health suffers. As this insight became clearer to us, we were convinced that working on looking inwards and staying with oneself is indispensable to mental health. This became a part of our psychotherapy, group workshops, courses, our work with NGOs and other corporate organizations. Here is a snapshot of the year gone by- Transition to Working Online For Good One big change this year was that we surrendered our office space and moved to a fully online mode of work. Big as this step was, it came with the ability to work together even if the team was in different parts of the country! Ongoing Mindfulness Meditation Courses 8 Week Mindfulness Meditation Course We created our signature 8 week mindfulness meditation course in a robust online cum webinar format. After a lot of thought into how this could be best done online, we came up with a format where course videos are shared with participants over the week. Towards the end of each week, there is a live webinar for further discussion, Q & A and meditation practice. Our First Online Mindfulness Program for Children! We have been doing the Breathing Happiness Program for Children since 2019. This time, we decided to do it online. We were overjoyed to discover how well the children took to it even in an online format! Inspired by this, we also conducted a mindfulness session for parents and children on Children’s Day. Mindfulness Based Train the Trainer Programs with Non Profit Organizations This year, we did mindfulness based train the trainer programs with 4 non profit organizations – OSCAR, CHIP Mumbai, Enabling Leadership and Saath Charitable Trust, in partnership with EMpower. These programs were all about helping trainers imbibe mindfulness practices and then incorporate it into their curriculum. Some of these programs also involved teaching them to introduce mindfulness to adults and children. As a team, we were very thrilled to be doing this! Mindfulness Programs with Corporates We also did mindfulness workshops with GroupM, ABP news and Mercury Capital. As always, it was nice to work with diverse themes like introductory mindfulness workshops, workshops customized for leaders and sessions tailored to better process emotions that were coming up due to the pandemic. A Support Circle For Young Adults Again, this is something we are thrilled about! We began a weekly support circle for young adults that one of our therapists facilitates regularly. We had been wanting to do this for a long time, since it is immensely helpful to see and hear others who are going through the same experiences and struggles! The group discussed topics like setting boundaries, motivating oneself, dealing with difficult emotions, loneliness, stress related to the pandemic and so on. A Monthly Wisdom Circle Our chief psychologist facilitated monthly wisdom circles which involve meditation, sharing and contemplation on various aspects of emotional health such as compassion to self, how to create some separation from the thinking mind and so on. This is a wonderful space to meditate and contemplate on nuggets of wisdom that come from psychology as well as mindfulness concepts. The ‘Ask the Therapist’ Platform We also began a new platform called ‘Ask the Therapist‘ where anyone can ask any questions about mental health and they will be answered by our therapists. Out of all the questions that came to us, relationship queries and queries about how to help a family member who was going through some mental health condition were asked most frequently. A Book by Our Chief Psychologist- ‘You are Simply Perfect’! One of the biggest things for us this year is that Sadia, our founder, authored a book – You are Simply Perfect! This is a book for teens and tweens catering to their emotional needs. It applies principles of mindfulness and compassion to help them cultivate a friendly relationship with themselves, which is crucial at that age. It is out for sale now!! Click here to get it now! On this note, we end this year while beginning another one. Deep gratitude to each one of you who has been a part of our journey. Have a wonderful and peaceful 2022. May you be well, may you be happy!
Do you have PPD or Baby Blues?
The arrival of your baby is no less than a joyous moment. The wait is finally over and you look forward to the next chapter of your life – motherhood. However, this burst of excitement can be overshadowed by feelings of sadness, despair, and mood swings. Around 70 to 80% of new mothers experience these feelings soon after giving birth and this is often referred to as ‘baby blues’. If thoughts like ‘what’s happening to me’ or ‘why am I feeling this way’ suddenly come to mind, know that you’re not alone and there’s a valid reason for it. What Are Baby Blues? Baby blues, occasionally referred to as ‘postpartum blues’ are feelings of sadness or unhappiness that many mothers experience post-delivery. Baby blues can be seen three to five days after the baby is born and you may experience certain symptoms for about a few weeks. Sometimes, baby blues and postpartum depression are used interchangeably. However, they aren’t the same. Baby Blues vs Postpartum Depression How are baby blues different from postpartum depression? Baby blues and postpartum depression differ when it comes to severity and duration of symptoms. While baby blues generally subside after few weeks, postpartum depression can last up to a year or longer. Symptoms Baby blues can manifest in different ways and can’t be equated to ‘just feelings of sadness’. Every mother is different – some may experience subtle and gradual feelings of melancholy while others may go through a sudden rush of different emotions. You may feel grouchy, unhappy, stressed-out, overwhelmed, and confused. Having experienced the calm and slowness of pregnancy to tending to the baby round the clock can come as a jolt, especially if you’re a first-time mother. Basic things like drinking coffee and bathing can get difficult, making this a phase of huge adjustment. How can you tell if you’re dealing with baby blues? Crying for no reason or crying over something like wearing a blouse inside out or taking a while to swaddle the baby. Feeling irritable for no apparent cause or getting angry and frustrated at something that would usually be easier to deal with. Ruminating about being trapped inside the room and no ‘me time’ may give rise to frustration since new borns requires mothers to be at their beck and call. Getting paranoid and scared almost all the time since the baby is delicate and fragile. This may look like: worrying about the baby’s health, obsessing about the quantity of breast milk, or being fearful of dropping the baby. Experiencing trouble sleeping due to the baby’s inconsistent sleep schedule, though this is something most new parents experience! Finding it challenging to focus on things required in the grocery list and trying to remember the exact location of the diaper bag or baby wipes. Having sudden episodes of panic attacks followed by feeling dizzy, nauseous, and out of breath. What causes Baby Blues? Hormones at play Given the fact that your body and mind have gone through many changes, you may experience a plethora of emotions. Hormonal imbalances in the body are one of the major factors of mood shifts. Fluctuating estrogen and progesterone levels post-giving birth are linked to mood changes resulting in baby blues. Life pre-and-post pregnancy Getting pregnant is a major life change to deal with. Some women accept this shift instantly while for a few, it takes a considerable amount of time for the feeling to sink in. So, if you were fussed over by family and friends for 9 months, and now suddenly see the focus shifting towards the baby can be a lot to take in visually and emotionally. Your pregnant brain Pregnancy alters the brain. The volume of grey matter in a pregnant woman’s brain changes to a large extent making it easy to recognize a woman who’s been pregnant to a woman who hasn’t via brain scans. When you’re pregnant, the pinkish-grey tissue in the brain that’s dense with neuron cells shrinks, and takes months to return to its pre-pregnancy size making you susceptible to baby blues. Unpredictable sleep patterns Sleep changes with a newborn are unavoidable especially during nighttime when the baby wakes up either because of hunger or for a nappy change or, simply because they are adjusting to the world outside. Since you require at least 7 to 8 hours of sleep, one can imagine how challenging it can get when you experience erratic sleep patterns. Managing Baby blues – What Can Help? Self-care – as best as possible Suffering from baby blues can feel overwhelming but can be managed. New motherhood is often accompanied by chaos and you may find it challenging to remember to eat. Ensure not to go beyond 3 to 4 hours without having a nutritious meal so that you prevent dips in your blood sugar levels. Nutrition during this time is of utmost importance as the body is simultaneously producing food for the baby in the form of breastmilk. Not eating during the day may exacerbate physical and mental challenges making it more difficult to get adequate nutrition if you’re suffering from baby blues. Some foods may help regulate mood so, set reminders on the phone to give yourself a gentle nudge to feed yourself enough throughout the day. Get Moving If possible and if time permits, start with giving your body some movement by taking a walk either at home or by taking a stroll outside. Once you start doing that, a change of scenery will help you shift your thoughts. Take a break Sleep when it’s possible especially when the baby is asleep. If that doesn’t seem doable, ask a partner or a family member to watch the baby while you snooze for 30 minutes to recharge your batteries. Power naps are effective and can help in making you feel better to take on the other half of the day. Seek help from family and friends. Let them know what they can do for you. See if they’d like to
Do You Try To Master Meditation?
Often just like any other skill, once people start meditating they try to master meditation. They want to excel at it. They imagine themselves becoming quiet and peaceful and completely mindful. They imagine what a perfectly blissful state they would be in if they master meditation. This is one of the reasons people actually get disenchanted with meditation, often sooner rather than later. How long does it take to master meditation? The fact is, that mindfulness and meditation need to be practiced without an achievement mindset. Meditation is not a linear skill. Yes, you do get better at being mindful with practice, but that’s not the goal. Unlike learning a sport where your final intention is to play very well, mindfulness and meditation are about just being in the here and now. So, to whatever extent awareness gets cultivated is helpful, but there is nothing to achieve or see in terms of results. Treating meditation as another skill is actually a deep loss for you. Instead of getting in touch with the gentle and restful nature of just being in the present for whatever it is, you stress yourself by pushing yourself to excel in one more skill! Here’s a nice Zen story that highlights this point: Time to Learn A young but earnest Zen student approached his teacher, and asked the Zen Master:“If I work very hard and diligent how long will it take for me to find Zen.”The Master thought about this, then replied, “Ten years.”The student then said, “But what if I work very, very hard and really apply myself to learn fast — How long then?”Replied the Master, “Well, twenty years.”“But, if I really, really work at it. How long then?” asked the student.“Thirty years,” replied the Master.“But, I do not understand,” said the disappointed student. “At each time that I say I will work harder, you say it will take me longer. Why do you say that ?”Replied the Master,” When you have one eye on the goal, you only have one eye on the path.” (Story source: http://spiritual-minds.com/stories/zen.htm)
Mountain Meditation for Staying Steady during Stressful Times
Stress is really an overused word and yet it is a defining aspect of our current, modern life. When you are in the loop of stress and constant thoughts, it is easy to forget that the calm, stable, mountain-like, steadiness is also within you, at that very moment, co-existing with the stress response. You may feel completely caught up in thoughts, may not see a solution to your problems, your energy may be totally expended and your body may be fatigued. And yet you are the mountain, strong, stable and steady! Both knowing and accessing this state while stressed can be difficult but here I am sharing with you a practice that will make it possible. This is the practice of Mountain Meditation. Some of you who have been a part of our 8 week mindfulness meditation course have already experienced it. Continue The Practice of Mountain Meditation Join Our Community and Read the Free E-Book ‘First Few Steps To Mindfulness’ Click here This is a great practice when you need to re-orient, ground yourself, deal with worry and fear and access the resources of stability and steadiness within you. Remember, right now you are what your attention is fixed on. Doing this practice is a way of moving your attention from the constant, stressful thinking and planning and taking some time to let your mind and body resources get renewed. Here are both the English and the Hindi versions for you. All you need to do is sit comfortably with closed eyes and follow the audio. English Version Hindi Version share this blog! read similar blogs Manage Hypertension with Mindfulness On World Hypertension day, here is our sharing on how… Read More Inner Space TeamMay 16, 2022 How to Find Time to Meditate? How To Find Time To Meditate? How To Find Time… Read More Inner Space TeamFebruary 14, 2022 Benefits Of Mindfulness The Many Benefits Of Mindfulness Benefits Of Mindfulness Mindfulness helps… Read More Inner Space TeamSeptember 17, 2021 THE BURDEN: A STORY TO HELP YOU STOP WORRYING “When walking, walk. When eating, eat”. This popular Zen proverb… Read More Inner Space TeamNovember 1, 2012
