There’s
a photographic series on social media you may be familiar with called Humans of
New York. The photographer, a former Wall Street bond trader, takes pictures of
people he encounters along the streets of New York—young and old, rich and
poor, in love and lonely—and asks them to share a little about themselves.
The
images and words tell remarkable stories of bravery and heartbreak, joy and
sorrow, romance and isolation. In the words and images we see the full range of
human experience, expressed in ways that are utterly unique and also
universally resonant with anyone who has ever walked on this planet.
One
recent subject was a young African-American man standing next to the subway,
with a drum tucked under one arm.
“I
play the drums on the subway for about three hours per day,” he said. “It’s
like the matrix down here. A lot of bad energy. Everyone is rushing and tense
and people don’t like to look at each other. So I’m trying to spread some
positivity and keep people out of the zombie zone. Yesterday I was singing some
Bob Marley and a man screamed at me to stop playing. I think he was bothered by
my light. He got too close to the sun."
How
often during the day do we enter the zombie zone? We get up, brush our teeth,
make breakfast, drive our car, do our work or study, drive home, eat supper, go
to bed, sometimes have entire conversations – without registering what we’re
doing, as though we’re on autopilot.
Why
is that? Where do our minds go while hundreds and thousands of unique,
never-to-be-repeated moments pass by unnoticed?
The
Buddha’s Four Noble Truths tell us that simply by being alive we are subject to
Dukkah. The word in Pali, the first language in which the Buddhist canon was
written, means suffering as well as dissatisfaction with the way things are.
The
suffering the Buddha refers to isn’t so much the natural human experience of
getting sick, growing old and eventually dying. We all bought a ticket to that
ride simply by being born.
Rather,
the Buddha is talking about the suffering we create for ourselves—and by
extension, for the world around us—by wanting life to be something other than
it is.
We
crave things we don’t have but imagine will bring us happiness; and we reject
or avoid those things we believe will rob us of our happiness.
Not
only do we crave and push away, but we carry around this notion that if things
would just stay fixed, unchanging, the way we want them to be, life would be
perfect.
If
only my coworker were a little less annoying. If only I could lose 10 more
pounds. If only my roommate would clean up after herself. If only I could
finish school, get a better job, a bigger house, a nicer car, whiter teeth, a
better looking boyfriend or girlfriend.
And
then … what? What happens then?
The
truth is that everything is impermanent; everything changes – including our
preferences. How many of you have desperately wanted something and knew—just
knew—that possessing it would make everything OK?
And
how did that work out for you?
So
we feel this inner push and pull, this yearning and desire on the one hand, and
this aversion and avoidance on the other. And we develop some pretty
sophisticated explanations and justifications for the actions we take to get
what we want and run away from what we don’t want. We tell ourselves some very
compelling stories.
And
while that song is playing, we also find ourselves getting lost in making plans
for the future and in revisiting the past. We get caught up in these movies
playing in our mind: sometimes it’s a romantic movie, or a drama, a comedy or a
war movie.
And
in remembering we rekindle the feelings associated with that movie. We forget
that we’re really just watching images play against a screen and that we can
leave the theater at any time.
There’s
an old New Yorker cartoon of a car driving across a lonely desert, maybe in
Utah or something, and it’s passing a billboard that says: “Your own tedious
thoughts Next 200 Miles.”
There’s
an old Zen story:
A
horse suddenly came galloping quickly down the road. It seemed as though the
man had somewhere important to go.
Another
man, who was standing alongside the road, shouted, “Where are you going?” and
the man on the horse replied,
“I
don’t know! Ask the horse!”
It
really is a wonder we’re able to get out of bed most mornings.
We
remember, we scheme, we plan, and we worry how we might conform the world a
more to our liking.
We
get lost in our thoughts, hooked by the stories we tell ourselves, pulled this
way and that – stuck in the trance Tara Brach talks about, adrift in the zombie
zone.
When
we’re in that zone we’re easily startled by reality, like the angry man exiting
the subway and complaining about the drummer’s music.
But
the truth is that the only time we truly have power to be present and to act is
this moment right here, and here, and here—and so many of these moments slip
away like a dream.
“There
is only one world,” writes author Storm Jameson, “the world pressing against
you at this minute. There is only one minute in which you are alive, this
minute here and now. The only way to live is by accepting each minute as an
unrepeatable miracle.”
Now,
this trance can seem like a really nice place to be, especially if we are
struggling to be at ease with our particular circumstances. It can feel like
our brains, awash in thinking, are in a nice warm bath. Maybe one with bubbles
and those little water jets that massage your body.
This
makes sense, right? Especially for those who are tender hearted and easily hurt
by the world, or who have suffered trauma, or who are in the midst of
difficulties that seem beyond our control. Distracting ourselves, numbing
ourselves, does seem to offer some great advantages.
And
of course thinking isn’t the only way we numb ourselves: there are drugs and alcohol,
sex, shopping, quitting or moving when the going gets rough. For some, religion
truly can be an opiate—what Tibetan teacher Chogyam Trungpa Rinpoche calls
“spiritual materialism.” It becomes just another way we divide the world into
good and bad, and to feed our ego.
Sometimes
it seems far better to remember a happy past, or imagine a beautiful future,
than to face a present that seems to break our hearts again and again.
But
let me tell you something: You are braver than you think. It took incredible
courage to come here tonight, to be vulnerable with a roomful of
strangers.
It’s
counterintuitive, but the way we live courageously is to become vulnerable. Not
to be naive; we don’t pretend that everything is happy and shiny and that there
aren’t people and circumstances that require boundaries. But we learn cultivate
hearts that are more soft, more open, more tender with life just the way it is,
with its loss and gain, praise and blame, joy and sorrow.
Jack
Kornfield writes: “To open deeply, as genuine spiritual life requires, we need
tremendous courage and strength, a kind of warrior spirit. But the place for
this warrior strength is in the heart. We need energy, commitment, and courage
not to run from our life or to cover it over with any philosophy--material or
spiritual. We need a warrior’s heart that lets us face our lives directly, our
pains and limitations, our joys and possibilities. This courage allows us to
include every aspect of life in our spiritual practice: our bodies, our
families, our society, politics, the earth’s ecology, art, education. Only then
can spirituality be truly integrated into our lives.”
Hakuin
says this: “What is true meditation? It is to make everything: coughing,
swallowing, waving the arms, motion, stillness, words, actions, the evil and
the good, prosperity and shame, gain and loss, right and wrong, into one single
koan.”
Each
of us carries innate wisdom, the capability to connect with our awakened
selves.
And
you’ve all felt that connection, haven’t you? You know what I’m talking about.
As
a young boy, the son of an alcoholic mother and parents who did not know how to
be kind with one another, I first experienced that connection on the shores of
Lake Michigan. In the winter, in the morning, just before sunrise, I would walk
along the breakwaters, which had frozen over, and listen to the haunting sound
of ice heaving, settling, breathing. And I would look up at the stars, and
breathe in the frigid air, and feel enveloped in perfect love.
Again,
Jack Kornfield: “When our heartfelt attention begins to separate the reality of
the present from the endless waterfall of our thoughts, the world shines with a
brilliant beauty.”
So
we get to this place of knowing, of self-trust, by turning down the volume on
the movies in our heads, by reminding ourselves that we can leave the theater
anytime and walk out into the bright sunshine and fresh air of the present
moment.
This
is why we meditate. This is why we cultivate mindfulness. This is why we
emphasize the importance of attending to our in-breath and out-breath.
Not
to have a mystical experience, though those things can happen. Not to become a
kind of saint who is impervious to suffering. Not as a self-improvement
project, like going to the gym, dieting or “fixing” things so you can be a
better, more attractive, more successful, more beautiful you. But to free our
hearts and settle our minds so that we can move through the world with real
freedom. A freedom that allows us to be fully alive, fully awake.
Zen
teacher and author Charlotte Joko Beck writes: “The ‘secret’ of spiritual life
is the capacity to ‘...return to that which we have spent a lifetime hiding
from, to rest in the bodily experience of the present moment--even if it is a
feeling of being humiliated, of failing, of abandonment, of unfairness.’”
So
here is a homework assignment: For the next 24 hours, pay attention to how you
move your body throughout your day.
How
we interact with the world--fast or slow, with a sense of ease or agitation--is
a good barometer of what’s going on in the mind. How many of us have slammed
doors in anger? Slumped in a chair when we’ve felt sad or bored? Rolled our
eyes when someone said something we thought was ridiculous or rude?
How
do you get out of bed in the morning, brush your teeth, drive your car, eat
your meals? Observe your body language as you interact with different people
and in different circumstances—people you like, people you aren’t especially
fond of, people who are neutral for you (the checkout person at the grocery
store, maybe).
What
is happening in your body, what kind of energies and thoughts arise? In turn,
how do those thoughts and feelings affect your actions, your words?
Pay
attention without self-judgment. This is very important. The point of this
exercise, and all mindfulness training, is not to criticize or shame ourselves
until we shape up. To notice how really awful, or lazy, or mean, or clumsy we
are so that we can atone for our wicked ways, like Ebenezer Scrooge getting
scared straight by the three ghostly visitors on Christmas Eve. It’s simply to
notice and to name, and then to let it go.
Rather,
as you notice things, pause for a moment. Breathe in, breathe out. You might
even put your hand on your chest, over your heart, as a way to remind yourself
to be kind as you pay attention, to be gentle with yourself. Maybe ask
yourself: what is this, with a spirit of genuine curiosity? And then go on with
your day.
Not
long ago I discovered that when I’m standing still and feeling anxious or
self-conscious, I tend to stand on the outsides of my feet, or on the tips of
my toes, very slightly. Now when I notice this, I breathe in, breathe out, and
place my feet flat on the ground, maybe rock a little to enjoy full contact
with earth, to kiss it gently, and to remind myself that I’m safe, and that I
belong here.
The
body isn’t just the mind’s puppet, doing its bidding. It can also be a gateway
to presence and awareness, a wonderful instrument for settling the mind.
There
is a saying, based on the Buddha’s teachings:
The
thought manifests as the word,
The
word manifests as the deed,
The
deed develops into habit,
And
the habit hardens into character.
So
watch the thought and its way with care,
And
let it spring from love
Born
out of concern for all beings
Thich
Nhat Hanh says: “Sometimes your joy is the source of your smile, but sometimes
your smile can be the source of your joy.”
This
isn’t just spiritual mumbo jumbo. It’s science.
Psychology
Today reports that each time we smile we throw a little feel-good party in our
brains.
Smiling
activates the release of neuropeptides that work toward fighting off stress.
The feel good neurotransmitters dopamine, endorphins and serotonin are all
released, which relaxes the body and lowers our heart rate and blood pressure;
naturally relieves pain; and lifts our mood. Smiling also tends to make us look
better—always a bonus.
Last
fall I participated in a silent retreat in Wisconsin led by two wonderful
teachers trained by Thich Nhat Hanh. We ate our meals, in silence, and in
accordance with one of the Five Mindfulness Trainings were encouraged to eat
mindfully. To pay attention.
For
instance, we would take a single bite at a time, and set our fork or spoon
down, and chew slowly and thoughtfully. We might bring to mind all of the
elements that went into the food: sun and rain, soil, nutrients in the soil,
the plants that gave up their lives and their fruits so that we could enjoy and
benefit from them; the many people who brought the food to the retreat
center--the farmers, and the harvesters, the people who packed the food and
ensured it would travel safely to us; the kitchen staff that worked hard all
weekend to turn the ingredients into a warm and delicious meal so we could
spend our time in meditation and contemplation; and also the many ways the food
would benefit us personally; and how we might use that energy it provides to,
in turn, benefit the world.
Let
me tell you--it adds up to a lot of chewing when you start thinking about all
of the things that go into our food; it can get really mushy, which is actually
good for our digestion.
The
point is, what if we began to move through our day, through our world, as if it
were a holy place, a miracle, rather than a means to some desired end? Rather
than merely fuel for our own private happiness and pleasure?
How
might we move and interact and speak differently with the objects and plants
and animals and people we encounter throughout our day if we saw ourselves as
caretakers of and co-creators with the world we encounter moment by moment?
Deborah
Eden Tull says this: “How we do anything is how we do everything.” This is
worth repeating.
Thich
Nhat Hanh says that when we are washing the dishes, we shouldn’t hurry to get
to the next thing--the thing we’d prefer to do. But we should wash each dish
slowly and with great reverence. We might even bow to our work before we begin
and when we finish. Enjoy the warm water, which very likely was at various
times ocean, cloud, mist in some distant valley. The tears of a woman in
Malaysia or a child in the Amazon forest. Enjoy the deep satisfaction of making
things clean and fresh. Enjoy the sounds and smell of the soap. Breathe in and
breathe out while we do this. We may even imagine all of the elements that make
our washing the dishes possible.
We
cannot move mindfully in the world if we don’t know how to move first learn how
to move mindfully within ourselves. If we are at war with ourselves, our minds
flooded by worries about the past and the future, and our bodies acting upon
those thoughts, we get caught in an endless cycle of suffering.
We
are like the horse, rather than the rider. And when we forget to let go of the
rope, we get rope burn.
So
watch. Listen. And remember to breathe.
I’ll
close with a poem by David Whyte:
Enough.
These few words are enough.
If
not these words, this breath.
If
not this breath, this sitting here.
This
opening to life
We
have refused
Again
and again
Until
now.
Until
now.
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