{"id":97918,"date":"2023-04-06T16:25:39","date_gmt":"2023-04-06T20:25:39","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=97918"},"modified":"2023-04-07T16:42:04","modified_gmt":"2023-04-07T20:42:04","slug":"pema-chodron-meditation","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/pema-chodron-meditation\/","title":{"rendered":"Pema Ch\u00f6dr\u00f6n’s Meditation and Mindfulness Tips"},"content":{"rendered":"\n

What’s Pema Ch\u00f6dr\u00f6n’s meditation<\/a> style? What are the benefits of mindful meditation?<\/p>\n\n\n\n

In When Things Fall Apart<\/em>, Pema Ch\u00f6dr\u00f6n asserts that cultivating mindfulness<\/a> through meditation is the first step in learning how to cope with difficult times. It also allows you to use painful experiences as catalysts for experiencing peace in your life.<\/p>\n\n\n\n

Continue reading to learn Pema Ch\u00f6dr\u00f6n’s advice for practicing meditation to experience peace.<\/p>\n\n\n\n\n\n\n\n

Practicing Meditation and Mindfulness<\/strong><\/h2>\n\n\n\n

Pema Ch\u00f6dr\u00f6n’s meditation advice<\/a> includes practicing being with your experience in the present moment\u2014whether it’s painful, enjoyable, or a mix of both\u2014and accepting it. Notice without judgment whatever thoughts and feelings<\/a> come up, then let them go and return to the present moment. The purpose of meditation is not to rid yourself of unpleasant thoughts or feelings, which is impossible. Because mindfulness leads to clarity and spaciousness around your thoughts and feelings, it helps you to not get swept away by your hopes and fears in hard times. <\/p>\n\n\n\n

Additionally, you can see your habit of escaping certain emotions because you\u2019re paying attention<\/a> to your experience. You can then develop the ability to let your emotions be present without indulging them or repressing them. Ch\u00f6dr\u00f6n explains that this mindful awareness can translate into your daily life if you practice meditation regularly. You\u2019ll develop inner acceptance and peace, despite how your outer life may look.<\/p>\n\n\n\n

What Meditation Is and Isn\u2019t<\/strong>

In Mindfulness in Plain English<\/em><\/a>, Bhante Gunaratana addresses some misconceptions about mindfulness and meditation<\/a> in Buddhist traditions. He clarifies what meditation is<\/a> and what it isn\u2019t<\/a>, which expands upon Ch\u00f6dr\u00f6n\u2019s description above.

Meditation isn\u2019t about achieving deep relaxation.<\/strong> As Ch\u00f6dr\u00f6n explains, it\u2019s about cultivating nonjudgmental awareness of your thoughts and sensations.

Meditation isn\u2019t about going into altered states of consciousness.<\/strong> As Ch\u00f6dr\u00f6n describes, its purpose is to help you be more present in the moment<\/a>, not escape the present.

Meditation doesn\u2019t give you supernatural abilities, like knowing the future.<\/strong> It is, however, a tool for getting to know yourself better<\/a>, as Ch\u00f6dr\u00f6n asserts.

Meditation isn\u2019t a self-centered practice. <\/strong>Cultivating an inner sense of stability, peace, and self-awareness supports you in having more kindness, patience, and compassion for others, which Ch\u00f6dr\u00f6n also teaches.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Ch\u00f6dr\u00f6n teaches that only the present moment is real\u2014the past and future are illusions. We all think about the past and future to escape the discomfort of everything we don\u2019t know and can\u2019t control. Therefore, as you learn to be more present, you may feel vulnerable because you have nowhere to escape to mentally. And Ch\u00f6dr\u00f6n explains that when you have nowhere to hide from reality, your heart will open more fully to yourself, others, and the world.<\/p>\n\n\n\n

(Shortform note: In The Power of Now<\/em><\/a>, Eckhart Tolle agrees with Ch\u00f6dr\u00f6n\u2019s description of the illusory nature of the past and future and elaborates that when we try to escape the present, we only find more suffering<\/a>. He explains that thinking about the past can cause us to feel remorse, anger, resentment, melancholy, and nostalgia. Thinking about the future causes anxiety, fear, powerlessness, and worry. He argues that learning to keep our minds in the present moment is the most powerful way to find peace.)<\/p>\n\n\n\n

How to Meditate<\/h3>\n\n\n\n

Ch\u00f6dr\u00f6n teaches a form of mediation called Shamatha-vipashyana and outlines the basic steps:<\/p>\n\n\n\n

  1. Find a flat, level seat and sit with your torso upright, legs crossed comfortably in front of you or with your feet on the floor. With your eyes open, gaze softly at the floor ahead of you and relax your jaw.<\/li>
  2. Lightly focus your attention on your exhaled breath without trying to change it.<\/li>
  3. Relax and accept whatever arises in your mind and body, even unpleasant thoughts and feelings. As thoughts come up, gently label them as \u201cthoughts\u201d with an attitude of kindness and understanding toward yourself. <\/li>
  4. When you feel distracted, come back to the sensation of your breath and scan your physical posture to reconnect with your body<\/a>.<\/li>
  5. Keep trying to notice your thoughts, label them \u201cthoughts,\u201d let them pass, and focus your attention on your breath.<\/li><\/ol>\n\n\n\n

    (Shortform note: Shamatha-vipashyana is one type of mediation among many. Some types involve sitting still, as described above, but others, like the Zen Buddhist tradition of walking meditation<\/a> or the Chinese martial art of Tai Chi<\/a>, involve moving your body. These movement meditation practices have the same goal (developing mindfulness) as sitting meditation. Like Shamatha-vipashyana, these forms of meditation include focusing your attention on the present moment and on your breath and noticing your thoughts and sensations without judgment. Tai chi, however, adds choreographed movements while walking meditation allows you to walk freely outside.)<\/p>\n","protected":false},"excerpt":{"rendered":"

    What’s Pema Ch\u00f6dr\u00f6n’s meditation style? What are the benefits of mindful meditation? In When Things Fall Apart, Pema Ch\u00f6dr\u00f6n asserts that cultivating mindfulness through meditation is the first step in learning how to cope with difficult times. It also allows you to use painful experiences as catalysts for experiencing peace in your life. Continue reading to learn Pema Ch\u00f6dr\u00f6n’s advice for practicing meditation to experience peace.<\/p>\n","protected":false},"author":14,"featured_media":81068,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43,6],"tags":[966],"class_list":["post-97918","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","category-spiritual","tag-when-things-fall-apart","","tg-column-two"],"yoast_head":"\nPema Ch\u00f6dr\u00f6n's Meditation and Mindfulness Tips - Shortform Books<\/title>\n<meta name=\"description\" content=\"Pema Ch\u00f6dr\u00f6n uses her experience as a Buddhist nun and teacher to help others embrace mindfulness through meditation. 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