Meditation and Expectations

Posted by & filed under Open Heart Extra.


When you begin to meditate you may notice changes right away. You may feel less anxious or more alert. You may be better able to concentrate, have more energy, be more at ease socially, or be more powerful intellectually. Or nothing much may seem to change. Don’t count on anything dramatic. Most changes happen slowly…. Read more »

The Grace of a Mosquito

Posted by & filed under Open Heart Extra.


In Bodhgaya, where Buddha was enlightened, perhaps a hundred of us gathered at a monastery for meditation training. For ten days at a time we meditated intensively from five-thirty in the morning until ten at night. During these ten-day periods on about the eighth day the teacher would instruct us to spend a sixty-minute period… Read more »

Mindfulness of Breath

Posted by & filed under Open Heart Extra.


Try these directions for mindfulness of breathing, a basic concentration practice: When you’re ready to meditate, close your eyes and bring your attention to the motion of your breath as it enters and leaves your nostrils. Keep your focus at the nostrils, noting the full passage of each in-breath and out-breath from beginning to end…. Read more »

Cultivating Mindfulness

Posted by & filed under Open Heart Extra.


Perhaps at some time you have sat quietly by the side of an ocean or river. At first there is one big rush of sound. Listening quietly, you begin to hear a multitude of subtle sounds: the waves hitting the shore, the rushing current of the river. In that peacefulness and silence of mind you… Read more »