The Dewdrop Digest

The Dewdrop Digest
Connecting Children, Youth and Sangha
Clouds in Water Zen Center
Sunday, February 2, 2003

GUIDED MEDITATION: BARE ATTENTION
"Bare attention" means non-judgmental awareness of what arises. This all-ages practice leads to establishing the Four Foundations of Mindfulness. Students try different versions during each class this quarter. Practice this at home as a meditation and/or "engaged living." The steps below cover the first three of the foundations: awareness of breath/senses/body, sensations, and emotions.

1. Sit in a comfortable position with your back straight.
2. Place your hands comfortably in your lap or in the cosmic mudra.
3. Gaze softly at the floor in front of you.
4. Place your attention in your hara, just below your belly button, and notice the gentle arising and falling with each breath.
5. Begin with 5 - 10 big exhalations, letting go of all the air in your lungs, and letting the in-breath respond naturally.
6. Breathe quietly with bare attention (evenly suspended attention, open to whatever arises without judgment).
7. If the mind wanders from the breath, directly return with gentleness.
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8. Listening (adapt for mindfulness of other senses and the body).
Open to the sounds in the room around you. Breathe in just with the breath. Breathe out hearing the sounds around you. If any one sound is strongest, call it by name. For example, "Breathing out, I hear the sound of the bell." Then as the next inhalation begins, let go of the sound and just breath in. As the exhalation begins, open again to the sounds. What is strongest? Call it by name. "Breathing out, I hear the sound of the wind." Continue enjoying the breath and the big world of sound.
[Note: Over time, try this with all the senses: seeing, hearing, tasting, touching (this would also be a body meditation), smelling, thinking]
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9. Sensations
Notice that with each experience, the mind quickly labels it as positive (or pleasant), negative (or unpleasant) or neutral. Begin with the breath as in 1 - 7 above. As you become settled with the breath, open to the sensation of the present moment with bare attention. As you breathe in, just breathe in. As you breathe out, say to yourself quietly, "Breathing out, positive" or "Breathing out, negative" or "Breathing out, neutral. Receive the moment just as it is. Let go at the end of the exhalation and then just breathe in. Continue through the meditation period.
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10. Emotions or States of Mind
Begin with the breath as in 1 - 7 above. As you become settled with the breath, open to the emotion of the present moment with bare attention. As you breathe in, just breathe in. As you breathe out, say to yourself quietly, for example, "Breathing out, joy" or "Breathing out, worry." Receive the moment just as it is. Let go at the end of the exhalation and then just breath in. Continue through the meditation period.

Today's lesson, from the Four Foundations of Mindfulness:
- Preschool, K-1 and 2-3 will continue to explore mindfulness of the senses and body. Including awareness of the seasonal changes and how they effect. Preschool - third grade will make beeswax candles - deliciously multi-sensory! - to honor the return of the light.
- 4th and 5th graders and Middle School students will begin focus on mindfulness of the body. Besides sensing the position and movement of the body- and aspects such as touch, warmth/cold, tension/ease - the practice of being mindful of the body includes knowing that we will die and that our body will decay. Hence, classes will be making a paper skeleton and perhaps trying out a guided meditation on the decay of the body after death (it is grisly but very to the point).

Session 3 homework assignment, "due" Sunday February 16:
- Continue (or begin) family and individual daily gatha recitation. Pick up the yellow sheet with a list of ideas.
- Practice meditation and mindfulness with bare attention.
- Take several mindfulness walks outside at different times of day but most especially sunrise and sunset. We are at the midpoint between Winter Solstice and Spring Equinox (a.k.a. Groundhog's Day). Notice the return of the light and savor the promise of spring that is present right now, if only we open to it.

Good bye and hello!!
- Scott Parker, after a year of service to the Children's Practice program, is "retiring" - in order to manage an upcoming move. He has been a terrific teacher and will be missed by the 4th and 5th grade class.
- Many thanks to Bob Fleming for stepping forward to work with the fourth and fifth graders for the rest of the year. Carol Patt will continue as co-teacher with this class. I've sent Bob upwards of twenty pages of email attachments(!) to orient him to the program, our teaching message this quarter, and this class in particular.
- Gotta say it: All the teachers in the program work very hard on preparation and on the quality of their presence with the students. That's why this is a great program: beneficial, enjoyable, connecting. Thanks again, teachers!

Visits for prospective new students
Any family that would like to check out Children's and Youth Practice is welcome to come by for a free, no-obligation session. If you decide to sign up for the remainder of the quarter, the fee will be pro-rated. Advance notice to Katharine Krueger is recommended so that we ensure that we have sufficient teaching staff and materials. Unfortunately, we can not always accommodate students who simply drop in.

Mindful Parenting (seemingly) cancelled for February and March
Mindful Parenting Group lacks a sponsor for the next two months, mostly due to low attendance. If five or more participants commit to this group, we can re-form. We can pick a different meeting time (if helpful). Contact Katharine if interested.

Question, suggestion, problem? Contact Children's and Youth Practice Coordinator Katharine Krueger here at x10 or katharine@cloudsinwater.org


posted by Michael Howard on 2/02/2003 10:04:00 AM | link