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This is it - how to feel good

Every now and again I like to come up with a pith feel good approach, and today is one of those days. So here it is - after a lot of personal research, lived experience and seeing what works for other people. If you want to feel good:

  • Eat a nutritious diet - cut out the crap
  • Relax and exercise your body regularly - look after it
It may not sound ground breaking and that's because it isn't. It works but it takes a long time to work, and therein lies the problem. We want a quick fix because that is what we are used to but there is no quick fix. It's also tremendously hard to change the habits of a life time and this means that trying to do these things to feel good feels like a challenge - this makes us feel bad.

A quick word about the mind. You might think that I have ignored the mind in this summary, but this is not so. The body and mind are inextricably linked in an amazingly, symbiotic relationship. Everything your body does involves your mind - you can't move without using your mind. Conversely, the mind is heavily influenced by the state of the body - you can't think without tensing a muscle somewhere. This means that you get a calm, balanced mind if you have a calm, balanced body.

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A standard view of the Jhana states (what happens when we meditate)

Here is a diagram of the Jhana states as they are generally explained. The first row consists of the Jhanic factors (I have compressed the first two, applied and sustained thought, into one called "Settled mind" to make the diagram more consistent). The second row are the first four Jhanas, and the bottom row are the formless states of mind. (If you click the image, it gets bigger).



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Generally, I like to use these states not as a list of achievable things but as a conceptual map of what is possible with the mind. As you meditate, it can be useful to incline the mind towards contentment and wide open space rather than simply counting 10 breaths. Even though the depth of the actualized Jhana states is tremendously profo…

A nice exercise in whole body awareness

It all starts with the body. Your body is your greatest asset.

Take a seat somewhere. Go inside your body and take a relaxing breath. Become aware of your body. Start at the feet and then expand from there. Sense your awareness of the body growing - become aware of the feet and legs; then feet, legs and torso; then feet, legs, torso, arms and hands. Have a sense of energy growing through the body.

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During the day: try it standing up, or in everyday situations. Notice what undermines your attempts to do the practice.

Quick fix: attempt one full body breath before you begin your next task. Do it as often as you can.

How do I fix myself with mindfulness

This appears to be a common pattern. We do our mindfulness course expecting to be transformed, we feel a bit better on the course, a week after the course we find that nothing has changed. There's also the case of people who have been doing meditation for ages and yet they still feel as depressed and angry as they did when they started.

So then, what is going on?

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Meditation is simple

Here are the simplest instructions I know for meditation. It's a good place to start:

1. Find somewhere quiet and comfortable.

2. Pick something you want to rest your mind on: your breath coming in or out; staring (eyes half down) at an object; listening to a steady sound. As you breathe in and out, maintain relaxed attention on the object. Maintain attention on the object as you breathe in, as you breathe out and during the gaps in between.

3. Your mind will wander off.

4. Cultivate a laissez faire attitude to what is going on. Let things come and go. Return to gently to your object.


Do this for 10-15 minutes to begin with. Observe any relaxation that may occur: your body giving way, the mind calming.

From here, you can begin to investigate what is happening, but this is where you start.

Bare attention and clear comprehension

Here are two key cconcepts that you might like to immerse yourself in once you've been meditating for a while. It's a way of breaking down mindfulness a little bit and is onward leading.

Firstly, we might ask ourselves: what is mindfulness?

There are lots of mindfulness experts out there nowadays who could help with this but generally speaking it is: paying attention to something without effort. You could call this bare attention or choiceless awareness or open awareness. We hear a sound, a sound is heard - it takes no effort. It arises and passes away.

Bare attention is a skill that requires practice. The more we practice, the easier it becomes to stay with bare attention. If we do lots of body scans the mind will relax and this will happen naturally: we fall into a state of: in one ear and out of the other.

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