Because last week we did an exercise, using the little emojis to represent the Five Hindrances, this week in class I checked in with my students to see how the experience of exploring in that way and working with what they found. If you tried out working with them, I’d love to hear from you!
One student said that in the middle of a difficult conversation she tried to categorize what was coming up for her as one of the Hindrances. It didn’t help.
No, it wouldn’t. This is an exercise to do when we are alone, just noticing thoughts and emotions arising in our experience. It’s good to do after meditation and especially good to do on retreat where periods in between sitting meditation, walking meditation, eating meditation, yogi work meditation and sleeping — when the mind is free to wander, but it is also much more present in the moment. Useful insights can come during these periods of simple noticing because we’ve quieted down enough to allow our own inner wisdom to be heard.
When we are interacting with others, it is important to listen to them. It is challenging enough to not get caught up in planning what we will say next, let alone analyze and categorize thoughts that arise.
Our practice of being in the present moment supports us in conversations with others. If it is a difficult conversation, we might notice the urge to say something unskillful. In that instant, it is skillful to pause and ask ourselves ‘What is my intention here?’ If the intention comes from fear in one of its many forms, rather than loving-kindness, then we know that our words will not be skillful.
But we don’t stop and categorize our thoughts and emotions at that moment. We save that for another time. Instead we silently send metta to ourselves and to other person – May I be well. May you be well. – and go from there.
Talk of being in the present moment prompted another student to ask, “How does being in the moment make us happy?’ Over the past year of meditation practice and attending classes, she has found increasing clarity, peace of mind and, yes, happiness. But she wondered what is it about being in the moment that makes us feel happier? How does it work?
I suggested that it is primarily because the moment is the only place we really live, the only moment that exists with all the senses to experience. All other perceived moments are memory and imaginings, lacking in the fullness of sensory awareness.
Also being in the present moment we are able to see more clearly how threads of thought and emotion that make us unhappy are rooted in the past. Seeing their source, we can more easily question their veracity and gently let them go. The more we let go, the more we are able to stay present and the more joyful the present becomes.
Of course at times there is pain in the moment. But the pain is compounded by dredging up memories of this same or a similar pain, and then pain becomes misery. Pain is exacerbated by getting stuck in the future, thinking the pain will go on forever, or wondering when it will stop. Staying in the present moment with pain shows us the multi-faceted nature of the pain itself, and also all the other things that are going on in this moment that are not painful. Learning how to be present with pain — not making it worse — makes us happier.
Full awareness of this moment fills us with gratitude for being alive, frees us from all the nagging thoughts that find fault in the way things are or want to keep it just so forever. It releases tension and fear-based emotions. It ‘gets us out of our heads’ and into the felt experience of life.
There is an integrity in being fully in the moment, a wholeness to our body-mind experience, that feels like a homecoming. And that makes us happy!
Are there other reasons being in the present moments causes happiness? Please comment!
if we are totally present with the moment there can be an acceptance, This acceptance of what is now, no wanting, no fighting for things to be otherwise- this Acceptance brings happiness.
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When walking my dog, it is her way to sometimes just stop and take in everything. She stands still, quietly looks around, smelling the air, listening and just noticing. It used to annoy me as I would get impatient and want to just keep going, until I realized it was an opportunity for me to stop and look around, take a deep breath and just be present in that moment. It changed my whole attitude about what she’s doing and now I say to her “OK it’s time to pause.” 😊
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