Tips til din fortsatte vandring
Vi samler her værktøjer, som du kan bruge til at fastholde din praksis. Dels lister vi en række af de meditationstyper, vi bruger og træner i på Heartmind, dels linker vi til værktøjer hos andre, som fx guidede CDer. Listen er kun lige påbegyndt, men vil blive udbygget løbende. Nederst vil vi endvidere, efter hvert retreat, poste de digte vi læste undervejs.
På retreats træner vi derfor forskellige typer meditationer. Vi træner primært Vipassana inspireret mindfulness meditationer, energi-meditationer og hjertemeditationer (Metta).
Alle værktøjer overleveres gennem praktisk træning og mundtlig instruktion. Denne liste er derfor blot en oversigt til hjælp for tidligere deltagere over nogle af de meditative metoder, der bliver trænet på Heartmind. Ikke alle metoder bliver brugt på alle retreats, men du kan genkende dem, du er blevet trænet i.
Opmærksomhedsmeditationer
- Åndedræt – rette fokus
- Åndedræt med udvidelse til krop
- Åndedræt med udvidelse til krop og sanser (fx lytning)
- Åndedræt med tal
- 4 trins mindfulness
- Sansemeditationer (de 5 sanser, de 4 elementer)
- Gåmeditation
- Bålmeditation – hold formen
- Træmeditation
- Musikmediation med fokus
- 1 minuts meditation
Hjertemeditationer
- Lys: Krone-hjerte-krop
- Bålmeditation – stråler til hjertet
- Metta – Loving Kindness meditation
- Musikmeditation med hjertet
Energi-transformations-meditationer og bøn
- Åndedræt til punkt – energi til pærer/stjerne – lys til punkt
- Feminin/Maskulin/Positiv/Negativ
- Challagi
- Intention/Bøn til ilden (transformation)
- Ja, det er sådan!
- Livets Mandala (fortid, nutid, du, jeg)
Ritualer – med flere meditationer
- Medicin-hjulet
- Mandala
- Medicine Walk
- Bålvagt
- Talking Stick
- Hvis du er interesseret i at læse mere om forskning i mindfulness, så har vi samlet nogle af de kilder, som vi selv er inspireret af. Find dem her. Det nye Dansk Center for Mindfulness ved Aarhus Universitet er endvidere en god kilde.
- Jon Kabat-Zinn har lavet megen forskning i mediation og har skrevet en række bøger om meditation og. Du kan google ham og finde den rette bog for dig.
- Bear Heart har skrevet en fin lille bog, som hedder “Vinden er min moder“, som giver en fin introduktion til den indianske tilgang.
- Jes Bertelsens bøger baseret på Tibetansk Tantra er klart anbefalelsesværdige. De fleste kan findes på Vækstcentrets boghandel, som ogå har mange andre gode bøger om emnet.
Der er mange fine meditations-CD’er derude. Vi kan anbefale:
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- Det bedste er at gå forbi fx Det Ukendtes Boghandel, Vestergade 8 i København, de har mange, så du kan finde en stemme, som du kan lide.
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- Morten Hecksher, som underviser i Jon Kabat-Zinn’s 8 ugers-program, som mange starter med, har udgivet en guide til programmet med gode guidede meditationer og andre øvelser (til 440,-): Se her.
- Helt Eckhart Tolles har lavet lydbogs-udgaven af sin bestseller “Lev i nuets kraft” med en fin introduktion til mindfulness og en række øvelser og meditationer, som vi kan anbefale: Se her.
“Tanken manifesterer sig i ordet.
Ordet manifesterer sig som handlingen.
Handlingen udvikler sig til vanen.
Vanen størkner som karakteren.
Derfor, betragt dine tanker med omhu.
Lad dem have sit udspring i kærlighed.
Født i respekt for alt som lever.”
Ten thousand flowers in spring, the moon in autumn
A cool breeze in summer, snow in winter.
If your mind isn’t clouded by unnecessary things,
This is the best season of your life.
It is a great pity we don’t know
When the dead are going to die
So that, over a companionable
Drink, we could tell them
How much we liked them.
Happy the man who, dying, can
place his hand on his heart and say:
“At least I didn’t forget to tell
The thrush how beautifully she sings”
To the mind that is still
the whole universe surrenders
“A human being is part of the whole, called by ‘Universe’; a part limited in time and space. We experience ourselves, our thoughts
and feelings, as something separated from the rest, a kind of optical delusion of our consciousness. This delusion is a kind
of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to
free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.”
Got up on a cool morning. Leaned out a window.
No cloud, no wind. Air that flowers held
for awhile. Some dove somewhere.Been on probation most of my life. And
the rest of my life been condemned. So these moments
count for a lot–peace, you know.Let the bucket of memory down into the well,
bring it up. Cool, cool minutes. No one
stirring, no plans. Just being there.This is what the whole thing is about.
Wherever you stand,
be the soul of that place
Connections
Every time we take a breath, we become the universe.
The very moment of creation is contained in us and passes on to rocks and trees, animals and fish. The old ones say the essence of life is in water and wind, earth and breath, fire and bone, but most of all in breath, our first connection to the elk, the hawk, the bear, and the buffalo.Without breath, no connection. Without connection, no creation.
Without creation, no breath.This is the sacred circle of life, unbroken.
The Way It Is
There’s a thread you follow. It goes among
things that change. But it doesn’t change.
People wonder about what you are pursuing.
You have to explain about the thread.
But it is hard for others to see.
While you hold it you can’t get lost.
Tragedies happen; people get hurt
or die; and you suffer and get old.
Nothing you do can stop time’s unfolding.
You don’t ever let go of the thread.
What makes a fire burn
is space between the logs,
a breathing space.
Too much of a good thing,
too many logs
packed in too tight
can douse the flames
almost as surely
as a pail of water would.
So building fires
requires attention
to the spaces in between,
as much as to the wood.
When we are able to build
open spaces
in the same way
we have learned
to pile on the logs,
then we can come to see how
it is fuel, and absence of the fuel
together, that make fire possible.
We only need to lay a log
lightly from time to time.
A fire grows simply because
the space is there,
with openings
in which the flame
that knows just how it wants to burn
can find its way.
Lost
A native American Elder was asked,
“What shall we do if we get lost?”
Stand still. The trees before you and the bushes beside you are not lost.
Wherever you are is a place called here,
and you must treat it as a powerful stranger
both asking to know and be known.
Listen. The forest whispers,
“I have made this place, you can leave and return once again
saying, here.”
No two trees are the same to Raven,
no two branches the same to Wren.
If what a tree or a branch does is lost on you,
you are truly lost.
Stand still. Listen.
The forest knows where you are.
Let it find you.
there’s a bluebird in my heart that
wants to get out
but I’m too tough for him,
I say, stay in there, I’m not going
to let anybody see
you.
there’s a bluebird in my heart that
wants to get out
but I pour whiskey on him and inhale
cigarette smoke
and the whores and the bartenders
and the grocery clerks
never know that
he’s
in there.there’s a bluebird in my heart that
wants to get out
but I’m too tough for him,
I say,
stay down, do you want to mess
me up?
you want to screw up the
works?
you want to blow my book sales in
Europe?
there’s a bluebird in my heart that
wants to get out
but I’m too clever, I only let him out
at night sometimes
when everybody’s asleep.
I say, I know that you’re there,
so don’t be
sad.
then I put him back,
but he’s singing a little
in there, I haven’t quite let him
die
and we sleep together like
that
with our
secret pact
and it’s nice enough to
make a man
weep, but I don’t
weep, do
you?
A native American Elder was asked,
“What shall we do if we get lost?”
Stand still. The trees before you and the bushes beside you are not lost.
Wherever you are is a place called here,
and you must treat it as a powerful stranger
both asking to know and be known.
Listen. The forest whispers,
“I have made this place, you can leave and return once again
saying, here.”
No two trees are the same to Raven,
no two branches the same to Wren.
If what a tree or a branch does is lost on you,
you are truly lost.
Stand still. Listen.
The forest knows where you are.
Let it find you.
This being human is a guest-house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
Who violently sweep your house
empty of its furniture.
Still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
Ja visst gör det ont när knoppar brister.
Varför skulle annars våren tveka?
Varför skulle all vår heta längtan
bindas i det frusna bitterbleka?
Höljet var ju knoppen hela vintern.
Vad är det för nytt, som tär och spränger?
Ja visst gör det ont när knoppar brister,
ont för det som växer
och det som stänger.
Ja nog är det svårt när droppar faller.
Skälvande av ängslan tungt de hänger,
klamrar sig vid kvisten, sväller, glider –
tyngden drar dem neråt, hur de klänger.
Svårt att vara oviss, rädd och delad,
svårt att känna djupet dra och kalla,
ändå sitta kvar och bara darra –
svårt att vilja stanna
och vilja falla.
Då, när det är värst och inget hjälper,
Brister som i jubel trädets knoppar.
Då, när ingen rädsla längre håller,
faller i ett glitter kvistens droppar
glömmer att de skrämdes av det nya
glömmer att de ängslades för färden –
känner en sekund sin största trygghet,
vilar i den tillit
som skapar världen.