Glad to be here while Julia & Loh are gone.
Even before we started on the topic of patience, I had been experiencing these little triggers/glimmers …
Something that keeps popping up for me is the concept of urgency. I had this idea about Urgency and how it pervades our being …
One of the first times I had a pause and took time to reflect on my urgency was at Trader Joes a few months ago.
Trader Joes – I’d better wrap up. I had nowhere to be.
But then it still pops up …
Hurrying to get through TSA at the airport.
In the checkout line.
Trying to finish a work task when my computer is acting up … often when there is NOTHING I can do to
Remember that breaking the habit of urgency is a journey, and it’s okay to experience setbacks along the way. The key is to consistently work on adopting healthier habits and perspectives around time and productivity.
I went to a few of my favorite authors on the topic. The first is Pema Chodron.
Pema Chödrön emphasizes the importance of cultivating a sense of spaciousness and calmness in our lives, especially in the face of urgency and stress. She encourages individuals to pause, take a breath, and create a gap between a stimulus and their response. This practice of mindfulness allows us to respond more skillfully to challenging situations, rather than reacting impulsively.
In her teachings, Pema Chödrön often points out that urgency and impulsivity can lead to unnecessary suffering. She suggests that when we act out of urgency without taking a moment to reflect, we might make hasty decisions or say things we later regret. By approaching situations with a sense of presence and mindfulness, we can break the cycle of reacting to urgency and instead respond in ways that are more aligned with our values and long-term well-being.
Pema Chödrön’s teachings often encourage individuals to stay with discomfort and uncertainty rather than seeking immediate relief or escape. She teaches that embracing these uncomfortable moments with an open heart can lead to personal growth, self-awareness, and a deeper understanding of ourselves and others.
Ultimately, Pema Chödrön’s teachings on urgency highlight the importance of cultivating mindfulness, compassion, and a non-reactive approach to life’s challenges. By doing so, we can reduce unnecessary suffering, make wiser decisions, and foster a greater sense of inner peace.
And with that, we’ll begin our meditation …
Find a comfortable and quiet place to sit or lie down, or whatever posture is best for you at this time.
Ring the bowl.
Close your eyes gently, take a deep breath in, and exhale slowly. Let go of any tension you may be holding in your body. Allow yourself to fully arrive in this moment.
And breathe.
Inhale
Exhale.
<count to 20>
Breathing Awareness
Begin by bringing your attention to your breath. Notice the natural rhythm of your breathing, without trying to change it in any way. Feel the gentle rise and fall of your chest or the sensation of your breath as it enters and exits your nostrils. With each inhale, invite a sense of calm and clarity. With each exhale, release any tension or tightness you might be carrying.
Body Scan
Now, gently shift your awareness to your body. Start from the top of your head and slowly move your attention down through your body, noticing any areas of tension or discomfort. As you come across any tightness, offer it your breath and imagine it softening and relaxing. Allow the breath to be a soothing balm for your body, releasing any physical tension with each exhale.
And breathe.
Inhale
Exhale.
<count to 20>
Recognizing Urgency
As you continue to breathe, bring to mind a situation or task that currently feels urgent in your life. It might be something you need to accomplish or a situation that is causing you stress. Allow the details of this urgency to come into your awareness, acknowledging any emotions that arise. If you can’t think of a specific situation, think about patterns or habits … Think about situations that seem to always bring a sense of hurry … Even ordering in a restaurant or in line at the grocery store.
Stay there for a moment, with focus on those situations that evoke a sense of urgency. Notice where in your body you are feeling tension or unease … but do so without judgment or trying to solve anything.
And breathe.
Inhale
Exhale.
<count to 20>
Inviting Space
Now, imagine that you can create space around this sense of urgency. See it as if it were a cloud passing through the vast sky of your mind. Observe the urgency, but don’t become consumed by it. Instead of fighting against it, welcome it with a sense of curiosity and openness. Breathe into this space, reminding yourself that you are not defined by this urgency, but rather you are a witness to it.
This is about the PAUSE. This moment is about patience with ourselves and with others.
Stay there for a moment.
And breathe.
Inhale
Exhale.
<count to 20>
Grounding in the Present Moment
Shift your attention to the sensations of your body sitting or lying down or in whatever position you are in. Feel the support of the surface beneath you. Bring your awareness to the sounds around you, the gentle play of light behind your closed eyelids. Remind yourself that in this very moment, you are safe and supported.
And breathe.
Inhale
Exhale.
<count to 20>
Letting Go of Control
Return your focus to your breath. As you breathe in, silently say to yourself, “I am here.” As you breathe out, silently say, “I let go.” Allow these words to guide your breath, anchoring you in the present moment. Recognize that not everything needs to be resolved immediately. Give yourself permission to release the need to control outcomes.
And breathe.
Inhale – I am here
Exhale. – I let go
Inhale – I am here
Exhale. – I let go
Inhale – I am here
Exhale. – I let go
<count to 20>
Cultivating Compassion
Now, bring to mind someone else who might be experiencing urgency or stress. It could be a friend, a family member, or even a stranger. Send them thoughts of compassion and understanding. As you do so, notice how this practice of compassion also extends to yourself. Recognize your shared humanity in moments of urgency.
And breathe.
Inhale – I am breathing in urgency and stress of my own and for others.
Exhale. – I am breathing out compassion and understanding for myself and others.
Inhale – I am breathing in urgency and stress of my own and for others.
Exhale. – I am breathing out compassion and understanding for myself and others.
And breathe
Inhale
Exhale
<count to 20>
Closing
As we conclude this meditation, take a few deep breaths, gradually bringing your awareness back to your surroundings. When you’re ready, gently open your eyes. Carry the sense of calm and spaciousness you’ve cultivated into the rest of your day, allowing it to guide your actions and responses to moments of urgency.
Remember, the ability to find stillness and clarity within the storm of urgency is a practice. It’s something you can return to whenever you need.
Ring bell.
DEDICATION OF MERIT
By dedicating merit, we express our gratitude for the opportunity to practice and share the dharma together as a group. The words also serve as a reminder that we practice not only for ourselves, but for the benefit of all the people in our lives and in the world as well.
Four Dedications by Betsy Hearne
1.
May all beings find peace
may all beings find kindnesss
may all beings find moments of grace
may all be in each and each be in all
may we give to the world generously
and receive from the world gratefully
and may these thoughts reach all in need
and the merits of our practice benefit all beings.
2.
May all beings meet change with equanimity
may all beings reach havens from suffering
may all beings foster the wellness of others
may all beings benefit the worlds we inhabit
may all be mindful in the moments of life
may all be accepting in the moments of death
and may these thoughts nourish all in need
and the merits of our practice benefit all beings.
May all beings live free
may all beings live free from fear
may all beings live free from pain
may all beings live free from hunger and cold
may all beings live free from prejudice and oppression
may all beings life free from greed, hatred, and delusion
may all beings live free to care for themselves and others
and may the merits of our practice benefit all beings.
4.
May we be well
may we be contented
may we learn to let go
may we love ourselves as we are
may we live creatively and mindfully
may we live patiently with illness and loss
may we feel free in daylight and in dark
and may the merits of our practice benefit all beings.