Let not worry rule but instead turn down the noise of the busy mind with the calmness of the heart. In the stillness of no mind, let the heart speak its words of calming wisdom so that you remain steady upon your path with heart, knowing that life will unfold as it will. Whether you are in control or not certain things will unfold as they will. Acquiesce to the laws of nature, which guide more often now the direction to take, for though human hands wish to take over there are greater forces at work. Learn the ways of the quiet mind, the calm heart, and the peaceful body and be at peace within and without. In the absence of worry let spirit take over. Sometimes you just can’t do any better than that.
Keep in balance, neither too much nor too little, neither too hot nor too cold, neither too angry nor too sad, neither too afraid nor too carefree. Keep a balance in mind, body and spirit, protective of your own health and protective of all those you share the planet with. Keep your mind focused on positive thoughts and attitudes, your body focused on health and prosperity, and your spirit directing your right actions. Keep mind, body and spirit clothed in loving kindness and compassion. In all these things, and more, keep in balance and all will be well, within and without.
Maintain balance no matter what transpires, for balance is key to attaining stability in mind, body, and spirit. Balance is key to holding onto positive thoughts and positive energy so that you may weather through all adversity with strength and fortitude. Keep a good balance in heart, mind, and spirit so that not only you remain positive but so that all you come in contact with may remain so as well. For what effects the one effects the many; all play a part in what happens to the whole.
Notice how thoughts come to help or hinder. Unbidden they enter the sphere of your awareness and tell you this or that, taking control and seizing your attention. Attend to them by countering with empty mind, with a mind of no thought, for an empty mind is a place where the creative may flourish, where the Great Oneness may find you. In the empty room of your empty mind, wisdom, clarity, and love may find a home, come unbidden as well, but oh, so much more welcome! Study your own mind and how your thoughts come to control and trick you, how they may even enslave you in doing that which you would not. Turn from them and let your mind be open and pure instead. And then see what happens!
Buddha sending out the right vibration… – Photo by Chuck Ketchel
At first glance, the title, Extraverted Meditation, would appear to be a contradiction in terms. Typically, extraversion is understood as an individual’s dominant orientation to focus on the outside world, particularly as pertains to relationships and the opinions of others. In contrast, meditation is generally viewed as an introverted practice that deeply withdraws from the sensations and influences of the outer world.
In Jung’s time, when East truly began to meet West, particularly as regards spiritual practice, he warned that the extraverted orientation of the Western psyche was ill-suited for rapid wholesale adoption of Eastern meditation practices. Nonetheless, as he himself encountered the depths of the collective unconscious, in the visions and active imagination he documents in The Red Book, he practiced yogic asanas to ground his ego.
In fact, despite the almost total focus on the brain of modern Western psychological research, the bottomline focus and interventions prescribed by most Western therapists come straight out of Tibetan mindfulness and Yogic meditation practices.
These are the assignments given to ego to still the central nervous system into a state of calm. Nonetheless, the reigning mantra and New Year’s resolution from most people is, “I have to get back to my meditation.”
The power of outer world events, particularly in the time we are in, is impossible and perhaps inadvisable to fully screen from one’s attention. This, coupled with the dominant extraverted orientation of Western civilization, undermines the coveted but under-practiced aspiration to meditate. How can the Western psyche, perhaps even the world psyche, adapt the powerfully beneficial practice of meditation in the flux of such an unsettled outer world?
The key, as in all meditation, is to begin with focus on the body. If the goal of meditation is detachment from the ill effects of outer world sensory impressions upon the sanctity of the self, the body can be seen as the central registry of all sensory inputs.
All of our senses receive input through the physical body. Our thoughts, with their associated emotions, register in the body as well. Thus, active inner attention to the body in outer activity and interaction is a valid playing field for meditation.
Place the index finger of one hand upon the wrist of the other hand. Keep awareness upon the index finger experiencing the sensations within itself as it meets the solid boundary of the wrist. Notice the vibration of touch.
Shift awareness exclusively to the wrist. Notice its sensations of being touched. Feel the vibration of being touched. Alternate awareness slowly from toucher to touched. Now, allow these two distinct perspectives of touch to merge into a single vibratory union of touch, union of self.
Carry awareness of body into the world. Open to an image in the media. Notice its vibration; study its energy. Shift awareness to the body. Notice its impact upon the heart, upon the muscles, upon the breath. With awareness, restore the body’s organs to calm. Release all clenching; intend deep peace. Embrace the integrity of self in calm vibration.
Return gaze to the outer image, notice its vibration, its intent. Return awareness to the body. Notice any impact of image upon inner vibration. Restore the integrity of calm vibration. Repeat dual attention until outer image is completely neutralized, your inner vibration a steady flame.
Interact with the world. Notice the impact on the body in encounter with other. Use awareness to calm the heart, unclench the muscles, and silence the mind. The mind is silenced with awareness focused on body sensation, intended to calm.
Notice the words, the emotional intensity, the intent of the other. See the vibration of the other’s motive. Notice the inner impact of that vibration upon one’s body. Choose to maintain one’s inner vibration of calm. Use the breath to steady the body. Use intent to maintain inner calm, with attention given to where the body feels impacted. Dissolve into love of the oneness of everything.
These are some suggestions for extraverted meditation. Allow every moment, whether innerly or outerly focused, to become a meditative opportunity. Gradually expand the oneness of self with the oneness of everything. “Got to keep those vibrations, vibrations a happening to me…”
Good good good, good vibrations!
Chuck
Check out Brian Wilson’s live enhanced Good Vibrations from his album Smile. Notice the South African insert.
