Practice of the Day from Niroga

For this week, try to block off about 15-20 minutes everyday to go for a walk outside.

Before you start to walk, tune into your breath. As you proceed and take your first step, maintain some awareness of your breathing while also becoming aware of your movements. Continuing on, try to feel each step, the feeling of your feet as they touch the ground, and how you are holding your body. In this way, you are turning an automatic activity into a very mindful one. See if you notice the difference from when you pay attention from moment to moment and when your attention wanders off and you are no longer aware of your walking.

Each time your attention wanders, notice when it happens, and with patience and non judgement, bring awareness back to your breath and your movements.

See if you can bring this quality of mindfulness to the rest of your day. Perhaps you might notice you do not feel as rushed, that you can slow down mentally, but move quickly at the same time if you need to. Mindfulness can drastically transform how you perceive your life from moment to moment and the way in which you interact with the world.

“Do you have the patience to wait until your mud settles and the water is clear?

Can you remain unmoving until the right action arises by itself?

The master does not seek fulfillment.

Not seeking, not expecting,

she is present and can welcome all things.”

~Tao Te Ching, Ch.15

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All you need is 10 minutes out of your day. Five in the morning before getting out of bed, and 5 minutes before you fall asleep.

The instruction is to bring your awareness to your hands, and observe sensation in your hands. Try not to look for a particular sensation. If you do not feel anything, just notice that you do not feel anything, and hold your attention on your hands. If you do feel something, just observe whatever you feel without trying to analyze or pass judgement. Read more…

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Every night before you fall asleep and every morning before rising, spend 5-10 minutes observing your breath. This may sound simple, but if it is something you are not used to doing, it is really easy to forget; so you might want to write a note and set it by your bed as a reminder.

Your body and mind will thank you.

Try to stay consistent.

You may want to start with just 5 minutes, and increase to 10 as the week progresses.

All you have to do is observe your breath, do not try to control it or analyze. Every time your thoughts distract you, notice when it happens and simply start again and observe the next breath. This should especially help you if you have trouble sleeping or if you wake up feeling anxious about your day. Who knows, maybe this will become a regular routine for you.

You may find that your sleep becomes more restful. During the day, you should feel centered, present and refreshed.

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” ~ Dalai Lama

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For this next week, as you go about each day, tune into your breathing by noticing the movement of your abdomen as it expands on the inhale and contracts on the exhale. Notice what this does to your general awareness of things. Notice too, how it feels to be more connected to your body while you are going about your normal activities and whether you cane see any changes in the way you are seeing things and feeling about yourself. Read more…

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Last week, I decided I would give up sugar  for 10 days, just to see how I would feel and to give myself a break from  it.  I never thought of myself as someone who eats a lot of sugar, but as I went about my day, I realized how many things have sugar in it, and therefore, how many things I had to turn away. The first few days were tough, but it got easier, and I could feel my energy levels change after the fifth day.

So for the next ten days, give up something that you feel attached to. Even if you don’t think you consume too much. You might surprise yourself once you fully drop it for a few days.

Let me know how it goes

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This week we will practice observing sensations on the top of our head.

Remember, do not look for any particular type of sensation; merely place your attention there and watch; whatever arises, just watch without judgement; at the same time, keep some attention on your breath.

Suggested practices :

Beginners: 5 minutes in the morning and evening, adding one minute each day

If you have a formal practice, try doing this for 20 minutes, both in the morning and evening, adding on a minute each day.

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A few nights ago I was experiencing some excruciating pain in my knee where I recently had multiple surgeries, plus a staph infection.

A little voice kept taunting me. ” Just go and take the flexorall that is in your fridge. You know it will knock you out, and you can get a good night sleep.” So after a bit of arguing with this voice, I gave in and took the flexorall, which is a muscle relaxer. In the morning I felt like crap, very groggy , very agitated.

Read more…

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Throughout the day, and for the rest of the week, take notice when you have overwhelming feelings, like sadness, anger, anxiety, frustration,even happiness or excitement. If you start to feel these emotions take hold, see what it is like to stop and observe your breath. Close your eyes, and try to stay with your breath for at least 10 minutes. Just observe, and each time a thought arises in your mind, notice it and put your attention back on your breathing.

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In the past couple of weeks, we practiced observing, without judgement, likes or dislikes, sensations in particular parts of our body. For the next couple of days, we will practice listening to sounds. Read more…

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This week, make a concerted effort to consciously breathe throughout your  day. Whether you are doing your dishes, talking to a friend, working on your computer, etc., try to notice your breath. Read more…

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