Hello Everyone!
This weeks exercise was a much more positive experience than last weeks of Loving Kindness. I found it so much easier to focus on breathing in and out, using my nose as the focal point. I could feel the air come through and then feel it release back out. The sounds of the waves coming in and out were much less distracting for me, and frankly less annoying than I found them to be with the Loving Kindness exercise. I had an easier time pushing the random thoughts aside during the Subtle Mind exercise as opposed to trying to bring in thoughts (especially the pain or anger ones) with the Loving Kindness exercise.
Throughout the Subtle Mind exercise I felt myself more relaxed, yet more in tune to the mind, spirit, and body experience. In letting go of the random thoughts, I was able to "feel" and visualize the softness of waves moving in and out as if on the shore, or maybe comparing it to feeling like clouds were gentling moving. Another visual was one of a whirlpool. When pushing away the thoughts and visuals, it still "felt" as if there was a gentle swirling sensation.
What was also interesting was that at one point during the exercise one of my dogs jumped into my lap. At some level I knew he was there, but contrary to what I normally do (acknowledge, pat his head, etc.), this time I was just able to keep myself in my mind. I didn't automatically reach out to scratch his head, or even acknowledge his presence. It was as if I was able to push that thought away too. My hands just stayed relaxed my lap, and eventually I knew he had jumped back off the chair, but again, it was a thought that was easily pushed away.
Overall this exercise for me was much easier. I truly struggled with my attempts at the Loving Kindness exercise last week each time I attempted it. I believe the connection of the Subtle Mind exercise for me would be much more integral for my overall wellness and could be easier to integrate. It is something that could easily be done in small periods of time and in various locations.
I very much agree with you, I felt this exercise was more focused on myself than last weeks exercise. I am glad you had some benefits from this exercise, however even though the sounds were extremely relaxing I did feel that the woman's voice kept pulling me out of a relaxed state; which was kinda annoying. Personally, it would of been nice if she explained it at the beginning and let us just listen to the sounds and thoughts.
ReplyDeleteI will try this exercise again and see if I can by-pass her voice to keep in that relaxed state that you said you easily were in regardless of your dog jumping on your lap!
Louise :)
I enjoyed this unit's exercise much more as well. I even used it at work to help me to get rid of negative commnents that came crashing down on us unexpectedly last week. We were summonded to a meeting where we were forced to listen to the ravings a an incompetent manager and left to feel unappreciated. I did not use the witnessing mind technique until the next day because I had not read the text yet. But I practiced it at work the next morning before anyone else arrived and it helped to dispell the negativity that I was feeling the day before as I practiced dissolving the angry images from my mind. It was amazing how different I felt. I've used it at least once a day since. It was much easier to practice than the loving-kindness technique.
ReplyDeleteIt seems like you and I had very different experiences with the subtle mind exercise. That’s what is so nice about there being so many different techniques to choice from, you can pick the one that is right for you.
ReplyDeleteIt is funny you speak of your dog jumping in your lap, because every morning when I am meditating my dog jumps into my lap too. She seems to wait until I am good and relaxed. I tend to think I attract her to me with my calming positive energy. I’m glad we can share the same experience.
I understand what you mean by the Subtle Mind being easier to accomplish using a focal point. I used my heart as a focal point, as I had learned in a Heart Math class my employer offers. If I have a particular hard time focusing, sometimes I even place my hand on my chest or near my shoulder and that helps maintain my focus while breathing. I, too, felt it to be easier to refocus on breathing when thoughts interrupted my focus during the Subtle Mind compared to the Loving Kindness.
ReplyDeleteI am impressed that you were able to continue with the exercise when your dog jumped on your lap. I think I would have found it difficult to continue without acknowledging his/her presence. I must need more practice, lol.