Feathered Observations

Street Art, The Blue Mountains, Sydney Australia

Every fleeting moment blossoms as fertile soil for the art of mindfulness and meditation, a perpetual symphony of observation and contemplation. Admittedly, I often stray from this path myself, yet I endeavor to remember that living as an ongoing testament to awareness is my desired way of life. Especially this rings true when my anger erupts at the insufferable drivers on the road, triggered by my parents who seemingly possess backdoor access to press buttons that send my blood pressure through the roof. It also holds weight when I find myself losing patience with work-related stress that overpowers me. In those moments, I strive to recall that I am the observer of my experiences, rather than becoming entangled in them. Becoming entangled occurs when I surrender myself entirely to the unfolding story as I perceive it. Emotionally, I experience a heightened sense of arousal, my body tensing, and my mind uncontrollably spinning narratives of what I believe to be transpiring.

A trained mind possesses the capacity to cut through the debris like a bolt of lightning, forging awareness that embraces the role of the observer in the unfolding reality. This is the art of mindfulness—an eternal dance of capturing the mind as it transitions from one narrative to another, gently steering awareness back towards observation. As you immerse yourself in these words, your mind weaves and interprets, constantly weaving meaning from each sentence and contextualizing paragraphs, drawing upon the cognitive capabilities of your brain. As you engage with this text, it is possible that your entire experience of self becomes absorbed by the curiosity that drives your exploration of these words. Allow me to extend an invitation: gain the perspective of an observer who watches you read these words, rather than fully embodying the role of the reader. A renowned meditation teacher, Mooji, beautifully exemplified this through a simple practice. Envision your mind as a bird perched upon a tree—restlessly fluttering, wings beating, and ever-vigilant, scanning for signs of danger. It mirrors the human condition, eternally thinking and searching for safety. Now, in the landscape of your mind's eye, picture another bird seated higher up, upon a different branch. This bird observes the first bird with unwavering focus, capturing each subtle movement. This, my dear friend, is the essence of meditation—an awareness that observes the mind with all its intricate facets and behaviors, encompassing thoughts, emotions, and sensations.

This is why meditation serves as the key to practicing mindfulness, as it lays the foundation for experiencing what I am imparting to you. To navigate the world mindfully, one must first dedicate time to sit, close their eyes, and open themselves to the inner realm, fully comprehending the significance of this teaching. It is essential to emphasize that every second of this process is an act of practice. Novice practitioners often fall into the trap of believing that the mind must cease all thoughts completely or that they must maintain unceasing awareness at all times. Perfectionism ensnares them. However, one can embody the ideals of perfection by striving for optimalism, which ultimately liberates and allows for a complete experience. The key difference lies in the practitioner's perspective. Perfectionism fixates on the final outcome, driven to achieve or acquire a concrete result. On the other hand, optimalism revolves around the process, orienting awareness towards each momentary practice, rather than fixating on what the ultimate outcome "should" resemble. Perfectionism caters to the ego, while optimalism aligns with the object of the observer's awareness. So, when you choose to close your eyes, it is not about banishing all thoughts (a perfectionist approach), but rather about developing an awareness of the thoughts arising and dissolving. Through the lens of optimalism, when you realize that you have become lost in the realm of thought, you can swiftly and serenely redirect your awareness back to the role of the observer, without becoming upset or frustrated with yourself, as a perfectionist ego would do at every turn.

In most meditation practices, anchoring one's attention to something simple and continuous is crucial. The aim is not to fixate on something static or motionless, but rather to continuously perceive its ever-changing nature. Picture your favorite river rushing through its course. At first glance, the river appears to flow in one direction, but upon closer examination, you discover that no section of the river is ever the same. Each moment gives rise to distinct water waves that will never be replicated. The same analogy can be applied to the breath. Without paying close attention, we simply breathe. Yet, by cultivating attentiveness, we realize that no breath is ever identical. What remains is our ability to detect the subtle nuances of change and remain present with each gentle shift. Mindfulness invites our attention to anchor itself to the ebb and flow of air passing through our nostrils on a continuous basis. Some may choose to anchor their attention to a flickering candle, while others prefer to gaze upon a blank wall. Whichever method you select, ensure it is something you can consistently practice with and develop a relationship.

Allow me to recommend anchoring your awareness to the breath as it flows through the nose. This practice is accessible at all times and can be effortlessly integrated into your daily routine, whether walking, sitting, or resting. Simply bring your attention to the tip of your nose and observe how the air moves through each nostril. It is entirely possible that one nostril feels more open than the other, or both may feel open or obstructed. None of that truly matters. Instead, focus on sensing the subtle movement of air at the tip of your nose. You may choose to keep your eyes open or closed. With closed eyes, you become more attuned to the nuances of the sensations at the tip of your nose. Dr. Andrew Huberman, a neurobiologist and researcher from Stanford, shared a valuable recommendation regarding eye position during meditation in a recent podcast episode on mindfulness. If you find yourself inclined to focus more outwardly, he suggests closing your eyes. Conversely, if you feel an inner inclination, he advises keeping your eyes open and gently lowering your gaze towards the floor or your nose.

When you embark upon this practice, start with the simple act of observing the breath entering your lungs. Become aware of the lungs filling with air, notice the slight pause at the top, observe the beginning of the exhale, and follow the exhalation of air. Observe the emptiness of the lungs and the brief pause at the bottom of the exhale. Patiently witness this process repeating itself over and over again. You will notice that the mind never ceases in its quest to present the most enticing thoughts. It astounds me how skillfully the mind searches for any notion that can capture your attention. It may attempt to dissuade you from pursuing mindfulness, but the beauty lies in the moments when you forget and then remember, finding yourself once again aware of being lost in thought. Each instance of forgetfulness and remembrance represents the dynamic nature of neuroplasticity in action. By assuming the role of observer and becoming attuned to awareness and its functioning, you gain the ability to train the mind. What may initially prove frustrating is, in fact, the brain cultivating its capacity to forge new neural pathways, fostering growth and reorganization of fresh neural networks that enable us to sustain attention and observe. How wondrous and extraordinary is that? Every moment of forgetfulness becomes an opportunity to smile and recognize that you are reclaiming your capacity for mindfulness—a testament to a growth mindset—rather than berating yourself for perceiving any failures through a fixed mindset.

A profound Thai Forest master, Ajahn Mun, once imparted these words:

"Of all the things people value and cherish in this world, the mind is the most precious. In fact, the mind is the paramount treasure in the entire world, and it must be cared for diligently. To understand the true nature of the mind is to grasp the underlying truth of reality. Understanding the mind is tantamount to comprehending truth in its entirety. When one realizes the truth about their mind, they attain inner peace, free from suffering. Undoubtedly, the mind is an invaluable possession that should never be overlooked." 

I warmly extend an invitation for you to join me in the daily practice of nurturing the witness within. This practice is profoundly simple and can be embraced at any given moment. You can commit as little as a few minutes each day, whether you are walking, sitting, or simply resting. If you encounter any resistance to this practice, I invite you to reflect: what do you gain from not engaging in mindfulness? Please share your insights in the comment section below.