Special PODCAST:
This talk explores four things to remember when deep in practice.
You’ll learn about these powerful and inter-related inquiries: What am I feeling right now? How more fully present can I be right now? What am I noticing right now? Can I be with this … right now? This is the first evening's talk from the IMCW New Year’s Retreat.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
To receive a monthly newsletter, please signup here.
We certainly live in interesting times.
Many years ago a swami came to the ashram I lived in and said, "The more you've got going on in your life, the more you need to be on retreat."
With all the churning and burning going on in our culture it's more and more important to find calm and clarity in order to chart your path and find your way.
Later this month Tara and I head north to do a silent retreat at the Forest Refuge in Barre, MA.
I'm immensely grateful for this opportunity to pause and I hope you too can find time, whether it be on retreat or in your daily life, to slow down, breathe, reflect and be.
Friday, January 27 to
Sunday, January 29, 2017
(commuters welcome)
Tara Brach and Jonathan Foust
Garrison Institute, Garrison, NY
For many of us, the greatest challenge each day is managing the anxiety, worries and fear that can so easily take over and run our life. When we are caught in the trance of fear, we are fixated on protecting and defending ourselves. We are living in a prison that separates us from our natural intelligence and our love for the world around us.
This weekend workshop explores a sequence of mindfulness and compassion-based teachings and practices that can help you step out of the trance of fear. In a safe and caring space, you will explore how to release the limiting beliefs that fuel insecurity, judgment and self-doubt; and how to awaken your fearless heart - the heart-space that has room for fear and full aliveness, creativity and limitless love.
The program will include didactic presentations, guided meditations, interpersonal meditations, journaling and time for questions and sharing.
To learn more, click the banner below:
The Year in Review: My Annual Report
When you head out on a long journey it’s a good idea to have a roadmap.
You’ve got a wide selection of guides available. Each spiritual tradition offers a map that suggests you avoid certain roads and stick to others. It’s important to find one that resonates for you.
Along the way it’s also helpful to pause, look around and make sure you’re still heading toward your destination. You want to check your engine, kick the tires and make sure you’ve got enough in your tank to keep going.
For a few years now I’ve been doing an annual review. Based on a format from James Clear (jamesclear.com), this is an opportunity to stop and ask three simple questions:
1. What worked?
2. What didn’t work?
3. What am I focused on now?
If you’d like to take a look at mine you can peruse it here:
2016 Annual Report
A Year of Living Mindfully starts in April.
Much of your success comes from sustaining attention on what is most important in your life.
In March of 2017 I’ll be offering The Year of Living Mindfully again for those living in the DC Metro area.
If you’d like to learn more you can follow this link. You’ll learn about the program, read some Frequently Asked Questions and can download an application.
May this year be one of unexpected pleasures for you.
Fresh Photos From This Month
There has been a lot of activity on the river as more birds settle in for the winter.
Breaking the ice on a particularly chilly morning.One in the nest and one on watch. The eagles appear to be settling in and will hopefully lay eggs in February.Nice beaver. A chance encounter in the middle of the river.One of a clutch of turkeys roosting on an island.A Bald Eagle enjoying breakfast sushi.Full moonset.If you look in the upper right third quandrant, you'll see I was being closely monitored as I paddled by.There's a comedian in every crowd.Coot yoga. You'll notice that Coots don't have webbed feet, which makes them look particularly silly when they take off.
A Year of Living Mindfully, 2017
Learn more about this year's program.
How to Cultivate Compassion in Difficult Times
Like many, I’m troubled by the acrimony and fear in our culture right now.
It’s easy to fall into one of the classic reactive states. For many, it’s a semi-permanent state of anger, judgement and ill will. For others, distractibility, disassociation and not wanting to feel. Others report feeling frozen in fear and anxiety.
How do you break free?
The antidote seems to have something to do with cultivating the heart.
Compassion is a practice. It can help thaw the pain and open to new possibilities.
I recently offered a talk on compassion. It’s full of stories that demonstrate what can happen when you turn directly to suffering with an open heart.
Special PODCAST:
This talk explores what can happen when you actively cultivate compassion for those around you.
You'll learn how inner awareness leads to outer awareness, how to train yourself to be aware of others' feelings and unmet needs and ultimately, how to move from compassion to skillful action.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores the power of self-compassion.
You'll learn about the two wings of mindfulness, the 'near-enemies' of compassion and what can happen when you take on compassion as a conscious practice.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores happiness as your essential nature.
You’ll learn how the intention to be truly happy cultivates clarity, wisdom and the realization of the inter-connectedness of your life.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
To receive a monthly newsletter, please signup here.
Fear brings out the worst in all of us.
It's helpful to remember that your heart, when not afraid, is naturally at ease, collected, clear and luminous.
When we are not afraid, we experience life through a different lens. Empathy and compassion flow. We see ourselves in others and others in ourselves.
In this time of such social turmoil I think it's more important than ever to reflect on how each person, without exception, has inside them this fearless, collected and luminous heart.
It's helpful to imagine - if just for a few moments - a world with each person living without fear, safe from inner and outer harm, free from suffering and it's causes.
Upcoming Events
December 5:
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
Our IMCW Fall retreat spanned the election and as we knew the news would get out, we felt it better to address what was going on directly. We took half a day to break silence and create space for the community to process the news.
I was moved by the depth of raw emotion among many on the retreat. What touched me even more was how, as we named what was happening and listened to each other without judgment, a certain quality of spaciousness and resiliency begin to emerge.
These are the two wings of the practice: wisdom, which is the capacity to see clearly what is true and compassion, the capacity to be with and hold what is here.
When you are overcome with fear, you automatically move into "threat mode" and lose access to wisdom and compassion. In this state, you lose access to the prefrontal cortex and you find yourself shutting down in self-protection and reactivity. The survival response is flight, flight or freeze.
The trick seems to be how quickly you can move from "threat mode" to "opportunity mode." In the latter mode, you have access again to the prefrontal cortex and you can think long-term, with more clarity, intuition and resiliency. You can respond to what is happening in your life with creativity.
I have daily visits with our local Bald Eagles eagles and the nest is a bit bigger. They've disappeared from time to time, but I hope they stick around to lay their eggs in a few months.I'm getting to know my neighbors. One of our local fox posing for a shot.Another neighbor. A hawk hunting in the woods.The frozen edges of the Stockbridge Bowl in Western Massachussets.A few more migrating birds are sticking around and easily spooked.Great Blue Heron launches from a tree top against the sunrise.
Video: 3 Minute Meditation on the Witness
Meditating on 'Witness Consciousness' with a Bald Eagle.
High Tech Meditation
Meditation has been around for a long time but it's only in the last decades that science has been able to quantify and clarify specific benefits that arise from these practices of paying attention.
There is a lot of high-tech gadgetry out there but I thought I would share with you two products that might be helpful. One is tried-and-true and the other is just coming on the market via kickstarter.
Many years ago I bought a sound/light machine to help me understand more fully the subjective experience of brainwave states. That was an expensive item.
The same programming, if not better, is now available for a $3.99 app. When I want to get really focused and not distracted I'll dial in a beta program. Sometimes I use it for taking a power nap, using a theta and delta program, and I use it for meditation as well at times.
Dual binaural beat technology has been around for many years. You listen to different frequencies in each ear, which forces the brain to function as a whole. The difference in frequencies can entrain the brain into specific brainwave states.
You can customize your experience with different soundtracks, the length of time and the binaural beats. From what I can tell, this is the best app out there.
Lief: A Smart Patch That Gives You Direct Feedback Using Heart-Rate Variability.
There are a number of ways to get neural feedback on your internal experience. Galvanic skin response was popular for awhile, but perhaps the most reliable form of feedback is through heart-rate variability.
This product is just coming on through kick starter and promises to give you clinical grade accuracy and direct feedback from your sympathetic/parasympathetic nervous system.
The system was developed in Harvard and Stanford neuroscience labs studying meditations effect on the human brain. To learn more, click here.
Click the pic to visit Lief.
Open Focus and Loving Kindness.
A few decades ago Jean Houston spoke of the discovery of 'ancient future technologies.' I think of this as science corroborating techniques that have been around for eons.
A pioneering brain-wave researcher by the name of Dr. Les Fehmi was exploring techniques that could reliably cultivate a shift in brainwaves. When he explored 'imagining the space between his eyes,' he noticed a discernible shift, and went on to develop "Open Focus" techniques for meditation and working with pain.
I've adapted the Open Focus meditation with a metta (loving kindness) meditation. In the IMCW Fall Retreat I gave a short talk and led an experience that explores not only the ‘space' inside and around the body, but the immeasurable qualities of kindness, compassion, joy and equanimity.
Special PODCAST:
This talk explores three strategies for shifting your relationship with fear.
You’ll learn the importance of moving from the ‘story’ the felt-sense of fear, the power of investigating core beliefs and the transformative practice of Tonglen meditation.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This short talk and guided meditation explores ‘open focus’ and reflects on the limitless qualities of compassion, kindness, joy and equanimity.
You’ll learn about the Open Focus technique and as you sense through your body, you’ll investigate the immeasurable qualities of the the heart. From the IMCW Fall Retreat.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This short talk and meditation explores the power of forgiveness.
You’ll learn the steps for cultivating forgiveness and be guided through a forgiveness meditation. From the IMCW Fall Retreat.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores the difficult energies that arise in life and how to work with them.
You’ll learn strategies for recognizing and working with five mind states that when in full force, make it impossible to be present. This is the first talk evening talk of the IMCW Fall Retreat.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores practices that can help you shift your relationship with fear.
You’ll learn the difference between healthy and unhealthy fear, some essential components of fear, a basic strategy for working with fear when it arises and suggestions as to how you can make your way though life with a more healthy relationship with fear.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
To receive a monthly newsletter, please signup here.
It was 30 degrees on the river this morning.
I wore wool socks, neoprene booties, two pair of long underwear, splash pants, a wool top, vest and jacket, wool fingerless gloves, a scarf and warm hat.
A week ago it was so warm I wore only enough as to not get arrested.
This reminds me of a month-long meditation retreat I did many years ago. I went in for an interview with my teacher. He asked me, "So, how is your experience of the retreat?"
I contemplated the question for awhile, then blurted out the following, "It keeps changing!"
Robert Frost once said, "In three words I can sum up everything I've learned about life: It goes on."
Best wishes to you as you as you ride the waves of change.
Upcoming Events
I'm on the road most of this month at our IMCW Fall Retreat, then immediately on to Kripalu Center for the a Teacher Training called "Guiding Meditation for Transformational Yoga Teaching."
When I'm back I'll be leading a retreat that is close to my heart.
This retreat is highly experiential and will give you some powerful tools you can apply in your life.
The Inquiry Intensive: Exploring the Questions that Can Transform Your Life
Saturday, December 3rd
"What is the most important question in your life right now? Discover that, and your journey begins."
The right questions can help you change your perspective, make important decisions, heal wounds, solve problems and most importantly, point your attention toward your true nature.
In this highly experiential and interactive retreat, you'll learn:
* How to use intuitive inquiry as a tool for transformation
* Meditation techniques for calming and clear-seeing
* How to use writing as a tool for insight
* Mindful movement flows and guided relaxations that help shift your brainwave states
I remember Maharishi Mahesh Yogi, the found of Transcendental Meditation, saying "Elected officials are nothing more than a reflection of the consciousness of the culture."
What does this current state say about us?
Deepak Chopra wrote an article about the Shadow in our culture and how, when the shadow arises, we must remember to meet it fully.
When we shift into fear, we make the 'others' different. They become the enemy. When we remember that our lives are driven by ‘unmet needs,' we start to see more clearly what is behind the anger, hatred and judgement in our culture right now.
Sorting through the fear and polarity in our culture is no easy task, but if we can, we will be made more whole.
I spend a little time in this talk exploring what's called, "Looking for the Good." There are many things rising from this election that can be seen as positive.
I can't think of them right now, but they're in the talk at the end! (I can remember them, but you might like to listen anyway.)
To listen to "How to Keep Your Heart Open During the Election," click here.
Fresh Photos
Some mornings it's variations on grey. Some mornings it's like this.From darkness to light. Geese head into the sunriseA Bald Eagle ferries in nest-building material.Our new neighbors set up camp in a big Sycamore.My morning paddle takes me right under their nest. You can see that its still pretty small and a work in progress.A diving Osprey.Mahatma Ghandi said that we should act as if we might die tomorrow and as if we might live forever. Frosted spider web.
Video: A One Minute Meditation on a Mob of Grackles
By chance I recently found myself surrounded by a Mob of Grackles.
Here’s a short little video of their visit. A brief meditation on impermanence.
Three Ways You Can Train Your Ability to Pay Attention
My cousin Alan is a competitive pistol shooter. I asked him his advice on how to be the best marksman possible.
His response sounds a lot like Zen meditation instruction.
This talk explores three elements of Awareness training. Each cultivates a particular quality of attention and together they comprise what it means to be fully present and awake.
1. The power of concentration, developing your capacity to pay attention on purpose.
2. The power of watching, developing your capacity for non-judging, 'open monitoring' awareness.
3. The power of letting go and letting be.
To listen to "Three Ways You Can Train Your Ability to Pay Attention," click here.
Special PODCAST:
This talk explores ways you can increase your capacity for happiness.
You’ll learn the primary blocks to happiness, two ways happiness manifests, some suggestions for a more happy life and some ruminations on the karma of a happy thought.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores ways you can stay more present (and sane) in your heart during this election cycle.
You’ll learn how 'the shadow' in your psyche expresses itself because of unmet needs and how, as we evolve as a species, you can meet the shadow with empathy, befriend that which you have declared the enemy, and learn to look toward the good.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores the essential practices that develop your capacity to see clearly.
You’ll learn the fundamental importance of concentration and willful effort, how you can cultivate your capacity for non-judging awareness and the conditions that support your ability to 'accept what is and let it be.'
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores how, once you know what you want, how to sustain focus on your goals. You're also invited to take on a practice for thirty days of 'one observation and one restraint.'
You'll learn the importance of knowing what is most important, how to discern the best practices to help you get there, how to sustain attention and how to course correct along the way.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
To receive a monthly newsletter, please signup here.
This month Tara and I spent much of the month on a working sabbatical at the ancestral Brach home on Cape Cod.
Tara is working on a book proposal. I was grinding on some writing projects and taking a deep dive into photography projects.
Unstructured space has advantages and disadvantages. I love being able to wake up naturally and spontaneously go for walks and swim when it "feels right."
I struggled, though, when it came time to strap myself in for serious writing. You may be familiar with the term, 'monkey mind', which describes the essential scattered quality of the mind. I had monkey mind on caffeine. With all excuses removed, I had to churn and burn in the creative process.
I finally hit my stride and got more comfortable locking myself in for the grunt work but making sure I had time to play. I realized eventually it all comes down to balance, as in all things. Not too tight, not too loose.
I'm excited about the creative process and what is coming forth.
I hope your life is both in balance and in full expression.
Upcoming Events
October 3:
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
I’m hooked. It’s among the first things I think of when I wake up. I look forward to the upsurge in clarity and pay a price for it later in the day. I don’t like being that dependent on a substance.
To counter balance something I want to let go of, I’ve got something I want to do. I have rehab exercises for some damage I did to my foot I know they are good for me. But I never seem to get to them. I’m perpetually feeling guilty about that.
It’s perfect timing for One Observation / One Restraint!
If you're looking to reboot, kickstart a new habit or make a change, this is a great practice. Perhaps you’d like to join me this month.
The rules for One Observation / One Restraint are simple:
1. Choose one activity you intend to do every day for thirty days.
2. Choose one activity you intend to refrain from every day for thirty days.
3. Get a calendar and mark each day you complete. Your goal is to keep the visual chain going.
Fall is a perfect time to refresh your focus. If you’d like to join me, you can listen to the Podcast here, and you can download a Handout here and a Calendar here.
Here’s what I’m committing to:My observation: 20 minutes of these rehab exercises each day.My restraint: No coffee. Tea is OK, but no java for 30 days.
Some additional tips:
1. Keep it simple. One observation / One restraint
2. Try the Seinfeld Method. Put a calendar in a visible location and mark each day when you complete it. You keep the visual chain going. (Link to a calendar below.)
3. Get a practice partner. Very important! You’ll have ups and downs and you’ll receive incalculable benefits from someone there who is not only your cheerleader, but holds you accountable.
I will be offering a talk at the beginning of the month on my podcast (link) if you’d like some inspiration. And if you’re coming to Monday night at UUCA, we’ll have some support groups after class.
What’s one thing you could commit to this month?
What’s one thing from which you’d benefit from restraint?
Water. Heat. Bugs.
Sometimes sunsets are drab, sometimes they are like this."They are not sunsets," my uncle used to say. "They are earth-turns."Cormorants stop by on migration.A full moon set.The next day. A super-low tide.An untouched photo with real-life color.The Zen of sunset.
Video: Meditation on Letting Be
I’ve been sittin’ on the dock on the bay.
OK, not a dock, but on the bay.
I love the feeling of sitting under a big sky with an uninterrupted horizon. When perception gets so big, a natural sense of effortlessness arises.
I put together a little meditation with some video clips you might enjoy. This is a meditation that emphasizes your capacity to let it be.
Events with Jonathan and the Insight Meditation Community of Washington
I’ve got a few daylong retreats coming up in the near future.
A Meditative Journey: Dynamic Meditation
Saturday, October 29
Bethesda, MD
Created in 1970 by the teacher, Osho, Dynamic Meditation is a powerful method of releasing deep-seated tensions and cultivating a state prime for meditation. I offer a variation of the technique consisting of five phases:
Phase 1: Energetic movement
Phase 2: Free flow movement
Phase 3: Chanting
Phase 4: Sitting meditation
Phase 5: Deep relaxation
Dynamic Meditation is safe, fun and deeply engaging. No prior experience in yoga or meditation required. The afternoon session is more classical, with both seated and lying down meditations.
Click the Banner to Learn More
The Inquiry Intensive: Exploring the Questions that Can Transform Your Life
Saturday, December 3
Bethesda, MD
"What is the most important question in your life right now? Discover that, and your journey begins."
The right questions can help you change your perspective, make important decisions and solve problems and most importantly, point your attention toward your true nature.
Click the Banner to Learn More
Right livelihood is when what you do aligns with your core values.
Lise Metzger has a passion for photography, writing and agriculture. She does beautiful profiles of ‘grounded women’ who feel called to the farming lifestyle.
I highly recommend you check out her images and prose.
To receive a monthly newsletter, please signup here.
Special PODCAST:
This talk explores how generosity can not only free up your heart, but can reveal your true nature.
You’ll learn how you create a false sense of a separate self and how to recognize and heal that sense of separation by cultivating altruism as a spiritual practice.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
Special PODCAST:
This talk explores four things to remember when deep in practice.
You’ll learn about these powerful and inter-related inquiries: What am I feeling right now? How more fully present can I be right now? What am I noticing right now? Can I be with this … right now? This is the first evening's talk from the IMCW New Year’s Retreat.
Subscribe to Jonathan's podcast: https://itunes.apple.com/us/podcast/jonathan-foust/id455422434?ign-mpt=uo%3D4
