Start Where You Are Buchzusammenfassung - das Wichtigste aus Start Where You Are

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Zusammenfassung von Start Where You Are

Name: Start Where You Are
Rating: 4.5 (151 reviews)
Author: Pema Chödrön

Pema Chödrön

A Guide to Compassionate Living

4.5 (151 Bewertungen)

16 Min.

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Meditation

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What’s in it for me? Discover the wonders of meditation.

Has anyone ever told you that meditation changed their life? You might feel skeptical about this, but you really shouldn’t be – meditation has been shown to increase daily happiness and calm the mind in stressful situations.

The shamatha-vipashyana school of Buddhist meditation is particularly useful to first-time meditators. It is among the simplest and most accessible schools and can bring increased tranquility into your life, helping you rein in your mind’s darker side.

In these blinks, you’ll learn:

how to practice shamatha-vipashyana meditation;
what tonglen breathing is and how it can help both you and those you care about; and
why the Buddhist concept of emptiness (Nirvana) is compatible with quantum physics.

Meditation can help bring peace of mind by keeping you focused on the present.

What is it about meditation that people find so useful?

Meditation is all about celebrating and living in the present moment – the now.

Even though all we ever have is the present moment, we do a pretty good job of avoiding it. We get bogged down in regrets about the past or worries about the future. But the more you focus your mind on the now and keep it off those hypothetical worries and regrets, the more content you will be.

This is what the simple yet powerful shamatha-vipashyana meditation technique can help you achieve. The name comes from the Buddha, who said meditation should bring tranquility, or shamatha, and insight, or vipashyana.

There are two steps to practicing shamatha-vipashyana meditation, and the first is to focus on your breathing.

Start by sitting upright with your eyes open and your legs crossed. Take a few deep but gentle breaths. As you settle in, be aware of your breathing and your environment. Notice the sights and sounds around you. Is it bright or dark? Is it quiet or noisy outside? Notice these things but remember to keep your focus on your breath.

This simple practice will help you live in the now. And since this is your only reality, it should be the center of your awareness.

While doing this, keep your mind from wandering to your worries and regrets.

Everyone’s mind wanders to happy or sad thoughts. You may drift off to contemplating your to-do list or an annoying event from yesterday, but all you need to do is recognize this as normal thinking and bring your attention gently back to your breath.

Don’t punish yourself or try too hard to prevent these thoughts. You might find it helpful to calmly say “thinking” to yourself as a way to stop a wandering train of thought and return your attention to the gentle rise and fall of your breathing.

Maintain a joyful mind by not taking life so seriously and by looking for ways to shake things up.

Throughout our lives, we struggle with our sense of obligation not only to others but also to our sense of self-worth and what we should or shouldn’t be doing.

When you wake up in the morning, do you feel hope or fear? Are you excited about the possibilities, or tired of living up to expectations? You might be eager to set out and get things done, or already disappointed with yourself for having had too many pints the night before.

Free yourself from judgments by embracing emptiness.

If you’re familiar with Buddhism, you probably know that the ultimate spiritual goal is called nirvana, which is also often translated as “emptiness.”

To Western ears, “emptiness” has a very negative connotation. For example, we say the optimist sees the glass as half-full while the pessimist thinks it’s half-empty. But from a psychological perspective, emptiness can be a great relief.

Build strength and compassion by accepting pain and sorrow.

Many who come to Buddhism for the first time think they should embrace emptiness by closing off their minds or by ignoring pain.

But such techniques are little more than tricks that can be achieved with a bit of meditation practice; it’s a big mistake to think that they are the whole point. Buddhism is about celebrating both the highs and lows of life. This happens by acknowledging and feeling both positive and negative emotions but also learning not to grow attached to them or to try to avoid them.

Strength comes from embracing your weaknesses and demons.

Some self-help books tell you to start each morning by looking in the mirror and saying things like “Today I’m going to be a better person.” Don’t do this.

Instead, learn to be comfortable with yourself and become familiar with your strengths and weaknesses.

Strength also comes from breaking free of your fixed narrative and not being afraid of looking foolish.

Everyone in the world has their own story. It’s the story that explains everything from where we grew up to who we want to be. These storylines help us explain who we are.

But can you imagine how liberating it would be if we all let go of these stories? It would leave us free to be whatever we wanted to in the present moment, and we’d no longer have to worry about looking foolish or being embarrassed because of the expectations created by our defining stories.

Buddhism can make you strong enough to help others, even your enemies.

Hopefully, these blinks will bring you closer to accepting the darkness within yourself and others so that you can live truthfully.

By making meditation part of your daily life, you’ll be moving toward a clear-mindedness and a greater awareness of those around you. Remember, being present means coming to terms with suffering, especially that of those who need help.

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Worum geht es in Start Where You Are?

Start Where You Are (1994) is an enlightening guide to opening up your heart and mind and learning to feel happier in your skin. Discover the practices that bring calm and serenity to Buddhist monks and nuns, as well as the philosophy that puts people on the path to nirvana. This isn’t advice about what incense and candles to buy; it shows you how to look deep within yourself to confront your demons and find strength in your weaknesses.

Bestes Zitat aus Start Where You Are

You can splash cold water on your face, you can sing in the shower, you can go jogging – anything thats against your usual pattern. Thats how things start to lighten up.

—Pema Chödrön

Wer Start Where You Are lesen sollte

Spiritual people interested in Buddhism and meditation
Anyone who wants fewer regrets and fears
Those struggling with anger management

Über den Autor

Pema Chödrön is a resident teacher of Buddhism at Gampo Abbey, America’s oldest Tibetan monastery. In 1981, she became the first American to be made a bhikkhunī or a fully ordained nun in the Vajrayana tradition. She has also authored several best-selling books, including The Wisdom of No Escape and When Things Fall Apart.

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