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FOREIGN welcome, friends, to the Tara Brak Podcast. I'm so glad you're here. Each week I share teachings and guided meditations to help us awaken our hearts and bring healing to our world. You can learn more or support this offering by visiting tarabrock.com where you can also join our email list. Now let's explore together the many ways we can live from the love and presence that's our deepest essence. Namaste. Foreign. Welcome. Namaste, friends. A few weeks ago, we asked for your questions for anything that you might be interested in having me explore with you, and received hundreds and hundreds of really wonderful questions. And we chose a good number that will, I think, be of interest to many. And again, there were so many that I'm going to do this in two parts. So today is a response to a number of questions that came our way. And I just want to say that I found your interest and your sincerity really inspiring. So thank you for what you asked. So our first question today, and this is from Thomas from Wisconsin. Buddhist teachers often say we should not have a goal for our practice, and I have a hard time with that. Maybe it's my conditioning, but I need to have a goal as my North Star, what is the ultimate goal in mindfulness meditation? So, first off, Thomas, I really appreciate this question because it's one that's confused a lot of people. I mean, because if you think of it, for most of us, we move through everyday life with goals, whether it's to accomplish something at work or to do our type of exercise, whatever we're doing, or to connect with friends or make a great meal. And we have really important goals sometimes that we go for that inspire us. So I think it's really helpful to distinguish between what you might call a goal and an aspiration. And a goal always has some imagined future outcome, you know, to in meditation or spiritual life, it might be the goal is to be more peaceful or less stressed, less anxious or less reactive or more patient. And goals can be really skillful. They can focus our attention on something that matters and they can energize us and they can help us really establish a regular practice. But there's a shadow side to goals. And this is what I think you're hearing from different teachers, which is goals point us towards the future. They create this subtle kind of leaning forward. The sense of what I'm looking for isn't here, it's ahead. And that striving towards actually pulls us away from the very presence that meditation is inviting. Now, aspiration's different. Aspiration is the heart's deepest longing to realize, to express what's possible right here to the aspiration, let's say, for presence, right here for love, right in this moment, to feel creativity or aliveness. So rather than creating tension, aspiration actually feels spacious. And it doesn't pull us into the future. It keeps inviting us to awaken to what's here in this moment. You might try out all of you right now, just for a moment to breathe, To invite yourself right here into this moment and to sense what you really long for. What's what most matters right here and now? You know, what is it that matters? Like, what do you most want to feel or experience right in this moment? And when you sense into that, you can feel it in your body. If it's a goal for the future, there's a subtle kind of grasping or pressure or measuring yourself. But if it's an aspiration to, let's say, in this moment, come into presence, soften the heart. It calls forth our sincerity without making this moment a means to a future end. So I wouldn't say that meditation is no direction, because on one level, on the relative level, it does. We're practicing because we long to wake up. And we know that practice develops certain capacities. But the paradox is that we discover what we're developing really only comes when we're fully inhabiting this moment. It's not by arriving, trying to strive for something else. So I think of it as aspirations. The voice of our awakened presence or awakened awareness calling us home. Aspiration is calling us home. And when we're in touch with it, we truly feel more here, more at home in who we are. So I hope that's helpful. Distinguishing between goals and aspiration. Okay, our next question. This is from Sarah from North Myrtle, Myrtle Beach, South Carolina, who writes, after all your years of teaching mindfulness and compassion, what is the most important thing you'd want me to remember when fear and anxiety take over? So first I want to say that's a great way to frame a question. You know, what's the most important thing after all these years? So I'm going to keep it simple. When fear or anxiety take over, the most important thing I remember is just to say, it's like this right now. Okay, so this is what's happening right now. And these few words, well, they do a few things. They acknowledge reality rather than fighting it. I'm saying, okay, so this is what's happening. They remind me that this experience is changing. You know, fear feels so permanent when we're inside it, but it isn't. So there's something in recognizing this is how it is right now that creates a little space around the fear. And from that space, I can begin to respond with kindness. Maybe it's doing it right now, just placing a hand on my heart. Maybe it's whispering to the fearful part inside me. Thank you for trying to protect me. I'm here with you. It's okay right now. Or maybe it's simply feeling the breath, but it starts with acknowledging reality. Okay, it's like this right now. And the gift of mindfulness is that in the moments that we're present with the fear, we realize we're not the fear. The fear is a part of us, but it's not all of what we are. It's a wave moving through awareness and that we're the awareness and there's room for the waves. And that's what as soon as we're the awareness and there's room for the waves, we can relate to the waves, not from them. Again, let's just pause together. And you might let your attention go inward and just notice whatever's going on right in this moment, whatever's calling your attention, And just try on that simple phrase, it's like this right now. Whatever's here, this belongs like waves in the sea. And notice that you can be more the witness, the awareness that includes this changing life. And there's more space, there's more freedom with that. Okay, thank you again for that question. And this next one is from Amy from Australia. Where do you begin? When shame and self hatred run so deeply that even just the idea of self compassion feels repulsive and undeserved. So, hi Amy. And I appreciate this question. I chose it on purpose because so many people experience this and this is exactly the place that for many that the path begins, that when shame and self hatred run really deep, even the idea of self compassion, it can feel false, undeserved, like kind of like a travesty. So first I want to share that I have known these moments in my own life. And the beginning of healing was not trying to force compassion. It was simply recognizing that I was hurting. Because we are. When we are hating ourselves, we're hurting. It's like saying, ouch, this hurts. This is suffering. And if you can do just that much, again, this is really meeting what's happening and seeing it as reality. This hurts. It's not self pity, it's naming a truth of what's here. This hurts. And what I found was if I could do that. Then I could try to imagine, to view my life from a larger perspective from the eyes for me, what I sense as the divine mother. For others it might be God or Jesus or Great Spirit or beloved, teacher or ancestor, someone who does love you and you trust. It doesn't matter so much who or what it is. What matters is finding a perspective that's larger than the perspective of the self hating ego. I hope that makes sense. Just find another larger perspective. And I know for myself that when I had to keep practicing it, but when I practice looking through the eyes of the beloved at my small hurting self, I could begin to see more truth. I could see that what I hated about myself didn't appear out of nowhere. It had been shaped by conditioning, you know, by family, by culture, by life experience. It wasn't intrinsic, it was shaped. And I could see that beneath all that conditioning was a being who was hurting and who longed to love and be loved. And that was really important. When I could see, oh, this is a hurting being who's longing to love and be loved, then I started feeling more tenderness. So that larger view created just enough space for compassion to begin emerging. And it wasn't because I tried to make it happen. It was because I wasn't completely identify with the voice of shame. And over the years because I've practiced this so many rounds of sensing, oh, okay, this is suffering. And then trying to look from a larger perspective, that space has grown and the compassion has grown and I am no longer identified with the view of a self hating ego. So the point is, don't begin by trying to love yourself. Begin by honoring the reality of your suffering. Let yourself say this hurts. And then as best as you can, try to hold that hurting life from the perspective of a wiser and more loving presence. Because in time you'll find that you are that wiser and more loving presence, that that's truly who you are. Okay, again, I appreciate the question. This next one is from Becky from Cornwall, uk. How do we reconcile with our wrongdoings in word or action, our absence of action, absence of presence when the moment needs our presence so much. How do we find peace with this without deep shame or crippling guilt? Now this is a really important one because most of us have caused harm through our words, our actions, times we weren't present. And not forgiving ourselves is such a painful place to be. I often think of the psychiatrist Carl Menninger. He said if he could convince people in the psychiatric hospital he worked that their sins were forgiven. He said 75% would walk out the next day, day. And whether or not that's a accurate number, the point is there that our suffering is really bound in that sense of not forgiving ourself. So first, there's a reason we withhold forgiveness. I mean, for anyone that's listening that feels like you're not forgiving yourself, just ask yourself, you know, what bad might happen if I forgive myself? You know, what am I afraid would happen? You know, just ask. Because if we really look deeply, it feels risky. We're afraid if we forgive ourselves, we'll stop caring about changing, we'll stop growing. We'll somehow rather excuse what we've done. And in some way, I think there's a belief that if we punish ourselves enough, in some way, we'll be redeemed. But in actual experience, that's not the way it works. The shame, the lack of self forgiveness, keeps us trapped in the story about a bad self. Whereas forgiveness frees us to respond with wisdom. Again, I think of a different Carl, Carl Rogers, who wrote the curious paradox is that when I accept in myself just as I am, then I am free to change. So I want to speak a little about what supports the process of self forgiveness, because I feel like this is so central for so many of us in healing. And the first step is to whatever you feel, in whatever way you may have caused harm or hurt another, acknowledge it clearly and remember it doesn't define who you are. We are not our worst moments, you know, we are more than the conditioning that lives through us. So let yourself feel true remorse, but not shame. And by that I mean remorse says, I wish I hadn't caused this suffering. Remorse cares. It's a quality of heart. Shame says, I'm bad. So remorse opens the heart and shame closes it. Here's another piece for self forgiveness. Offer compassion to the suffering that gave rise to the behavior. We don't act in ways that are harmful. When we're in a happy, peaceful place, we act in ways that are harmful because there's fear in us or unmet needs or confusion. The old conditioning. So this is a truth to see honestly. It allows the heart to soften. Let your forgiveness become embodied in how you live now. So if you are forgiving yourself, then part of that is to see if there's a way you can repair whatever injuries happen, make amends. And if there isn't, let the learning shape the way you speak and listen and love going forward. I mean, the deepest apology is a transformed life. So again, forgiveness it doesn't erase the past. There's that saying, you know, that forgiving is giving up all hope for a different past. It doesn't change the past. What it does is it frees up the presence, the courage, the tenderness we need to meet this moment differently. It gives us a better future. That's how the healing ripples outward. So my prayer is that we all learn this incredible healing art of self forgiving. Okay, next question. From Mairead O'. Connor. This Dublin, Ireland. My husband died suddenly 17 days ago. It's now a few months ago, age 54. We were together 31 years, married for 25. How do I begin to navigate the panic, grief and fear of a future without him? While supporting our three young adult sons after losing their wonderful dad. Oh, dear. So, my friend, I am sorry for this loss and thank you for bringing your sorrow into our larger community. As I read these words, I can really feel your immense love for your husband, for your sons. And so, again, this kind of response is for all of you who are listening and are feeling the weight, the pain of loss. I often think of Francis Willer's beautiful phrase. He says, become an apprentice to sorrow. I think it's so powerful that for you, for all, all that are feeling this, this may be the time for allowing the deep pain of loss to move through and really tending in a conscious way, as gently as possible, with as much presence as careful, to whatever the forms of grief, whatever ways it takes to allow it to offer care. It's such an organic process. We want to create boundaries around it. How it should be the waves, whether it's panic or fear or numbness or longing or anger or despair, it's not a sign of anything wrong. It's the heart's natural response to loving so deeply. So I hope you'll give yourself the time and space to really honor the loving by letting the grief live through you. Because the truth is, you would not be grieving in such a full way if you didn't love in such a full way. And sometimes the pain can feel really overwhelming. And many people discover over time that. That the love itself never leaves. It just continues to live in and through them. As for your sons, I hope you'll trust that they too will have their own unfolding journey with grief. They have to have their own journey with grief. Your greatest gift to them is not to carry their sorrow as well as your own, but to continue loving them and allowing yourself to grieve together each in your own way. So, dear one, and this is Again, for all of you, this is a time to meet whatever's moving through you with the deepest tenderness you can. And for you, Maria, I just want to say that I am holding you and your sons and your beloved husband in my heart and prayers. Maybe I'll add that if it would serve you to be more in an engaged community exploring. Because so many of us go through this processing loss and grief. This fall, I think it starts in October. I am offering a program on loss and grief and timeless love. And if you're on the mail mailing list, you'll. You'll see it. And you're of course, quite welcome to be part of that. Okay, Joe from St. Thomas, Ontario. Joe writes, I have vulvar ALS and deal with panic attacks and depression. How can I use mindfulness to deal with these issues and calm myself as I deal with the disease, grief, and fear of dying? Again, I'm. I'm really sorry. And I speak to you. I speak to all who are feeling the sense of mortality right there and all that that brings up. I know something of the depth of difficulty you're living with. And I love your question because it tells me you sense the possibility of deepening presence even in the midst of so much fear and grief. And as you probably know, mindfulness won't necessarily make the panic or sadness or fear disappear. It can profoundly transform your relationship to them. And again and again, what you can do is gently recognize just what's here. So there's fear, okay, it's like this right now. There's grief. It's like this right now. Uncertainty, it's like this right now. Just this, right now. And see if you can meet the waves with that tender, curious awareness, rather than feeling completely possessed by them. Mindfulness helps you become more fully present. Also for the moments of beauty and love, of gratitude, of mystery that do continue to move through this precious life. They're here. So let your deepest intention be to meet whatever arises with kindness. As you rest more and more in the awareness that's witnessing this living and dying world, you'll discover that what you most deeply are is not limited to this changing body or passing experience. More and more, you can rest in the love, in the light of your true nature, and then you can honor this life even as it changes. So again, while I'm responding to your particular question, Joe, this is for all of us. I often think of it like we're learning how to die. And by that it's not a morbid thing. We're learning how to let go of what naturally passes, including these bodies. And the possibility is in that letting go, in that open handedness that we find what I call true refuge, which is that our home is in the the formless awareness, the timeless heart space. That's who we are, that's our home. And then we can cherish and allow this world to come and go. So many blessings. Wishing you well, Nancy. This is Weston, Massachusetts. She writes. What is your understanding of the relationship between a serious meditation practice and the ability to actually heal? The neurobiology of trauma. I've practiced for 30 years alongside therapy, yet the extra the capacity of the trauma wiring in my brain body to dysregulate me for extended periods remains. So thanks Nancy for bringing this in. It's something that I think many people experience and there's so much trauma in our society. So over the decades I have seen a wide range of ways that meditation, usually alongside good therapy, can impact the experience of trauma. And as I just said, it's not uncommon for dedicated long term practitioners to continue to have periods of dysregulation. I think one of the misunderstandings is that healing necessarily means that those trauma responses disappear. Sometimes they do soften significantly over time, and sometimes they remain a part of our conditioning. What meditation most reliably transforms is not those reactions as much as our relationship with them. And this is again and again the superpower of meditation. Fear, confusion, panic, it can still arise and it can be really unpleasant and it can sideline us. I'm not in any way minimizing how terrible it can feel. But here's the thing. There's increasingly an awake presence that knows what's happening. Increasingly an awake presence that goes, okay, it's like this, that's witnessing. And with that, this growing capacity to regard what's happening with some compassion rather than believing, it's defining us. And that shift is profound. That shift is profound. There's more trust the state will pass, more freedom from believing instead of believing, this is who I am, that this is moving through me. So as I've mentioned, we're more resting in this refuge, this loving awareness that's larger than the trauma. I also want to say that I've seen people experience remarkable healing in their nervous systems. Where I've witnessed the deepest transformation. It's rarely been through meditation alone. It's more often come through this integration of practices where there's a trusting relationship with a therapist, there's support of a community meditation or spiritual community church, where there's regular somatic practices, meaning like yoga movement Breathwork that help the body metabolize the activation. And for many, some form of prayer or communion with what's experienced as the sacred God, the beloved, the divine, but some form of prayer. So don't measure your practice by whether difficult states still arise. Just see if you can notice whether there's more presence, more kindness, more trust, because those are profound expressions of healing and awakening. So the next question was from Laura, St. Louis, Missouri. How do you distinguish between healing that needs to begin with somatic practices, and what needs to begin with changing thought patterns? That's a really interesting and useful and practical question. It helps to remember that our conditioning lives in both our body and our mind. So we carry it as beliefs, stories, interpretations, and we carry it as contraction, fear, numbness, tension. The patterns in the body and they continually reinforce one another. I mean, think of it like a looping. You might have thoughts about not meeting a deadline. That's going to create anxiety in the body, which will generate more thoughts. And round and around we go. So rather than maybe, what's the right place to begin? You might ask what's most asking for my attention right now? And if you notice you're caught in incessant thoughts, you know what's going to go wrong? Blaming yourself and others, the beliefs like, I'm unlovable or I'm a failure, I'll never be enough. Then you might begin by recognizing those thoughts. And that means naming them. Okay, fear, thought, failure, thought, blaming thought. So you start to see it as a pattern, not the truth of who you are as a pattern. And you're more resting as a witnessing awareness. And that gives you the freedom to, and this is the freedom to not believe every thought. And when I explore with people their what's unfolding in meditation, the biggest freedom that people report often is I don't have to believe my thoughts. So when you start to notice a thought, you can begin to say, I don't have to believe it. And then you can start going under the thought to where it lives in the body. The feelings and the sensations that keep the looping going. Now if instead you're someone who gets flooded regularly with fear or anxiety around other people instead, you might begin by gently recognizing and allowing what's happening in your body. You know, feeling the tightness, the heat, the trembling, the contraction with, with mindfulness, with kindness. But here's the thing. If you start with the body, eventually you'll want to become aware of the beliefs that keep fueling the fear. And as mentioned, if you start with the thoughts eventually you'll want to bring a compassionate presence to the living feelings in the body beneath them. So the entry points might differ for different ones of us, but healing always includes both. I mean, waking up means bringing above the line from, you know, if there's a line, unconscious and conscious, bringing above the line all dimensions of our experience, the body, the heart, the mind, the awareness that's holding them all. Okay, this is Joseph from San Luis Obispo, California. I've done daily mindfulness meditation for several decades, but my practice has become boring and empty. What might I do to bring back its life and relevance? Okay, so bravo. Thank you Joseph, for your honesty and for the sincerity in asking the question. I think that many long term meditators quietly go through seasons like this. Maybe I'd begin by asking you what makes you want to bring back the life and relevance of meditation? I mean, what do you really longing for? What are you really longing for? For meditation. And to keep asking that question, like ask it every day and really listen because you've been keeping at it for a long time. I mean, what matters to me about meditation? What's my heart yearning for? And you can even in the moment ask, what in this moment would allow me to touch what I'm longing for? I think we all can get static and habituated, especially if we're practicing alone. So one of the things that can bring alive meditation is to practice with others. It could be one person or a few people. And if you can't practice directly with others, at least explore your practice with others. Find out from others you know, what's what do you, what how are you practicing and what's enlivening your practice? What is serving, what wakes you up and also finding out with each other when we get habituated, how do we work with that? You know, how might boredom or emptiness become part of the meditation, part of the inquiry? Because sometimes boredom is a sign that we're pulling away from a more vulnerable experience. What might you be pulling away from? Sometimes emptiness is inviting us to become more embodied and intimate with what's right here. How might you do that? And sometimes they're passing states that are asking for a very patient, curious attention. It's like this right now. So my sense is that if you keep inquiring and listening in this way, you're own inner wisdom will begin guiding the next unfolding of your practice. I think I'll add that I don't know for you particular, but going to a retreat can be a radical kind of way of deepening Rebooting, refreshing your path, working at a retreat with a teacher, having that continuity of attention through the day. I know for myself that even if I can't fit in a longer retreat, I parse out different times where I can take three to four days, get offline, no screens, no email, and just get into a rhythm of walking, sitting, practicing. If you're interested in doing a home retreat, we have on our website some guidance and how to design it. And just enter in home retreat on the bar and it'll take you. That'll be the first thing you'll see is designing a home retreat. Okay, I think this is our final question for today. This is from Nellie from Hungary. She says mindfulness often becomes another achievement, another self improvement project. Yet at its heart there is curiosity, lightness, even joy. How do you keep playfulness alive in practice and in teaching without it becoming shallow? Where's the line between lightness and avoidance? So thank you. I love this question because it's really, it's about meditation, it's about life. I think of Hafez, the poet who says, what is this place, this world, a playground? Why are we all here to play? So you probably know, you know, that whole understanding that life is not a problem to be solved, it's a mystery to be lived. And it is so easy to move through the day as if we're trying to overcome obstacles or we're trying to make progress in our self improvement project. And you know, this continual self evaluation. So it's no surprise that we bring that same attitude to meditation. We think we should always be improving, that we're trying to get somewhere, we're measuring how our practice is going and we're taking ourselves very seriously. You may remember GK Chesterton who says angels fly because they take themselves lightly. Okay, so we forget that a light hearted spirit serves freedom and it expresses freedom. I mean, there are many beautiful qualities of the awakened heart. They include curiosity, a freshness, a lightness, a playfulness, a humor. And that's what naturally arises when we meet each moment with an open and friendly presence. I often think of a story told by Maurice Sendak. He's the children's book author and illustrator. He says, once a little boy sent me a charming card with a little drawing on it. I loved it. I answer all my children's letters, sometimes hastily, but this one I lingered over. I sent him a card and I drew a picture of a wild thing on it. I wrote to him, dear Jim, I loved your card. And then I got a letter back from his mother. And she said, jim loved your card so much he ate it. That to me was one of the highest compliments I've ever received. He didn't care that it was an original Maury Sendak drawing or anything. He saw it, he loved it, he ate it. So of course there, there's a shadow side to lightness that sometimes humor, playfulness, spiritual language can become this way of avoiding fear, grief, vulnerability. It can be avoidance. So it can be helpful because you ask about how do we know what's what? There's a simple inquiry I use all the time, which is, is this serving, awakening and freedom, or is it reinforcing a fearful, separate self? And you can often tell by listening to your body and your heart. I mean, authentic lightness feels spacious and connecting and alive. And avoidance has this contracted quality. I mean, you know, you're in some way turning away from what wants your attention. The beautiful thing is that true playfulness, spontaneity, it doesn't take us away from reality. It helps us meet reality with a more open, creative and undefended heart. Okay, so friends, I loved your questions, love the spirit behind them. I could just feel the genuine care about waking up on the path. And as I mentioned earlier, we got a lot of wonderful ones. So are going to do a part two. It's going to be a few, few weeks down the road. Meanwhile, let's close this time together in a simple way. Wherever you are, you might let yourself make this a pause. If you can close your eyes or lower your gaze, you might do so. Take a few full breaths and feel that your breaths are your portal, your way of coming right here and now. Nice deep full in breath and a slow out breath. And again, full in breath, slow out breath. And let the breath resume in its natural rhythm. And you might imagine the great sky that surrounds us. Let the image of a smile fill the sky. The curve of a smile, just let it have a kind of lightness and radiance that fills the sky. And imagine your mind merging with that great sky filled with a smile. Let the eyes be soft, the outer edges of the eyes smiling, the brow smooth, slight smile at the mouth. Feel the inside of the mouth smiling. Visualize and feel this smile spreading through the chest and the heart. Not to cover over, but to make room for whatever's here. Allow the shoulders to relax back and down, so that smile, the energy of a smile can spread through the whole upper body and downward. So you can begin to feel that your whole body is smiling, even in a cellular way. And that there are no edges to the body. That energy of a smile can spread outward. There's a that's lit up with that energy and spirit of a smile. The poet Rumi writes, I smile like a flower, not only with my lips, but with my whole being. Just feel the heart space that's created by a smile that includes all of us. Undefended, open, luminous, warm, Close With a simple prayer. May we all wake up to the love and light that lives through us. May we live from that loving light. May there be a growing peace, happiness, justice and freedom that fills the world. May all beings everywhere be loving, awake and free. Thank you friends for being part of this, and I look forward to being with you next week. Namaste.