Mango Mindfulness:
Published in

Mango Mindfulness:

‘Daily Dhamma’.

insights for daily reflection and practice….

We each bring so much baggage with us into every experience, when it would be more beneficial to leave it behind. Practicing ‘non-judgement’ ie. having no views and opinions is hard. It’s not all our own fault, it’s the way we were brought up having been taught by our parents, our teachers and society. However, if we really want to improve things in the present, we have to take responsibility and do the work.

Suggestions for Reflection and Practice:

Start by sitting comfortably on a cushion or chair, hands together in prayer position at heart centre, eyes closed. Take a few deep breaths to centre. Then open the heart and still the mind in order to work with both to answer your questions with love and wisdom:

  • chant x3 (minimum** >108) — Om Mani Padme Hum
  • prostrate x3 (minimum) — move to knees, sit back on heels, hands together in prayer position at heart centre, lower forehead to touch the floor moving hands below shoulders ie. bow to the Buddha, raise up to start position pulling shoulders slightly back to open the heart
  • meditate 5 minutes (minimum) — return to sitting, watch the breath entering/ leaving at the nostrils to calm the mind
  • reflect: Ask yourself, ‘What do I hold strong opinions about?’ ‘Am I able to keep them to myself when I interact with others?’ ‘Does this cause suffering for myself and others?’ — see what comes to mind, focus on it and gently ask yourself, ‘When I investigate the source of my strongly held views and opinions, *where did they come from?’ Waiting for the response — we want this to come from the heart not the head — continue to reflect on any insights which come to you for as long as you are comfortable.
  • return to meditation/ stillness for a few minutes, if this feels correct, and release when ready
  • ongoing: practice checking in with yourself like this regularly asking: *’Do my views and opinions have a legitimate basis or am I expounding things which no longer feel authentic?”

[** work in multiples of 3 and do however much feels comfortable and what time allows. It’s okay to start with 3 and work up to 108].



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Kerry Jane Rider

Writer, Author — Editor of ‘Mango Mindfulness’ and ‘…BE who you really are ❧’ publications on Medium