How to Measure the Strength of an Insight (Part 2 of 6)

Insight Scale

When we strip away all the fancy explanations, everyone knows what an insight is.  It also goes by the names epiphany, revelation, realization, paradigm-shift, deep understanding or awakening.  If we look closely, most people actually have “mini-insights” pretty regularly.

It’s a moment where we have a deeper-than-thought realization that shifts our understanding or way of being.

I think of insights as being like a mind-earthquake, occurring on a 0 – 10 magnitude scale (like the Richter Scale).

The higher the magnitude, the deeper the shift in our understanding & way of being.

For example, a friend with poor eating habits once told me he had an insight about healthy eating.  However, a couple weeks after his insight, we chatted again, and he really hadn’t made any tangible changes to his eating habits.

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Introducing Insight and Wisdom in Mindfulness Meditation (Part 1 of 6)

In a previous post, I gave my basic vision of mindfulness meditation as being like an archeological dig.  We start with the fundamentals, stabilizing present moment awareness with the right attitude.

However, an archeological dig is not about digging for the sake of digging.  Neither is mindfulness meditation about being aware for the sake of being aware.  Rather, it’s about using awareness to dive into the depths of mind, and uncover insight and wisdom.

This is why “mindfulness meditation” is used synonymously with “insight meditation.”

I will now begin a six part series that breaks down wisdom, insight and truth in the world of mindfulness meditation!  For starters:


What is Wisdom?

Wisdom means deeply knowing or understanding the truth. 

Consider a wise community elder.  They simply “get things” on a level deeper than the rest of us.

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The Four Reasons People Actually Meditate (Instead of just Thinking about it)

The deepest answer to the question “why meditate?” doesn’t come from an intellectual analysis.  It comes from a heart or gut-level “inner knowing.”

It’s similar to how a toddler learns to walk.  They don’t write out a pro’s and con’s list.  They don’t procrastinate for a few years.  Rather, they have some very deep impulse that pushes them into actually walking, rather than sitting around thinking about it.

Today, I’ll detail the four sources of inner knowing, and how answering “why meditate?”  on this level is the key to having a consistent meditation practice. Continue reading

How to Understand the Most Important Teaching in Buddhism: Dukkha

buddha face image

I relate to Buddhism not so much as a world view, religion or philosophy, but as a set of practices that can help us live very deeply.

The formal teachings are sort of like a road map.  It doesn’t do much good to read or think about a map if we’re never actually going to hop in the car and go anywhere.

However, assuming we are prepared to hop in the “Buddhist vehicle” and engage with its practices, it’s very helpful to know the most important thing the map is actually saying.

To quote the Buddha himself, “I teach one thing and one thing only—dukkha and the end of dukkha.”

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My Basic Approach to Mindfulness Meditation

Note: the video is essentially the same as the text below.  Pick whichever format you like best!

archeological digThe working metaphor I use for mindfulness meditation is of an archeological dig.

In archaeology, a dig starts with shovels and pick axes, with tools and processes.  Eventually, this culminates in the discovery of artifacts, fossils and other treasures.

Mindfulness meditation is very similar.

We start with method and fundamentals, learning to be present-moment-aware with an equanimous and curious attitude.  After this stabilizes, it culminates in “insight” into the nature of our hearts and minds. Continue reading

How Mindfulness Helps you Walk the Three Roads to Awakening

mindful walking png

I previously wrote about how the path of wholeness, awakening or sincerity is actually about integrating three different roads:

  • The high road, consisting of joy, bliss, love and living our deepest aspirations.
  • The low road, consisting of becoming intimate with our shadows/struggles, and working through whatever is preventing us from living on the high road.
  • The middle road, consisting of our everyday life, a place where we come down to earth, find our sense of humor and embrace what is.

Today, we’ll talk about the role that mindfulness plays in walking these three roads.


high roadThe High Road

In a very real way, a moment of mindfulness is a moment of total engagement and intimacy with life.  It’s a moment where our entire reality is vivid and lucid—colors are sharper, sounds are fuller, body sensations are more textured, our emotions are juicier and our love is more fluid.  Continue reading

What Makes Mindfulness Meditation Unique

meditator buddhaThe Basic Framework of Different Meditation Approaches

In the practice of transcendental meditation (TM), a meditator repeats a mantra over and over, usually for a period for of 15-30 minutes.  This mantra repetition tends to “override” the habit of thinking.  In turn, it leads to a sense of calmness, peace and inner stillness.

In the practice of loving-kindness meditation (Metta), a meditator might repeat well-wishing phrases or consciously reflect on people or things they love the most.  This practice tends to “override” whatever difficult emotions we are experiencing.  In turn, it leads to feelings of love, kindness and warmth.

Often when people think of meditation, they think of these types of practices—doing some kind of mental judo in order to produce a certain effect, like a quiet or empty mind, or feelings of love and warmth.

While those meditations can be very powerful, the aim of mindfulness is a little different.  Instead of trying to make the mind a certain way, like peaceful or loving, mindfulness simply teaches us to be aware of all things without reactivity.

To put it another way, sometimes the best mindfulness practice can actually happen when the mind is very active and chaotic, or filled with intense emotions.  This is because instead of trying to get rid of difficult experiences, mindfulness teaches us to find freedom even while they are happening.

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The Three Roads On The Path Of Sincerity: Are You Walking Them?

Three roads facebook
One of the main ways I’ve come to think about the path of sincerity, awakening or wholeness is that it actually consists of three separate roads.  A truly integrated and enlivened spiritual life needs to include all three of these.

Here’s a very brief summary of the three roads:

  • The high road consists of joy, passion, love and living our deepest aspirations.
  • The low road consists of becoming intimate with our shadows/struggles, and working through whatever is preventing us from living on the high road.
  • The middle road consists of our everyday life, a place where we come down to earth, find our sense of humor and embrace what is.

The entirety of my work as a teacher and coach is to help people walk and integrate these three roads.  Here’s a more detailed description of what they look like and why they’re important:
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Why Living Truthfully Matters

Living Truthfully picture
There’s an ancient story where a layperson approached the Buddha and asked him about the greatest joys of living in the world.

When monks or serious meditators asked him this question, he would reply by talking about the fruits of meditation; mostly, inner freedom.

However, this was an everyday person, and so the Buddha told him the top four types of joy for a person who lives in the world.

The first three came down to outer freedom: having wealth, using wealth and being debtless.  These allow us to do what we want, when we want—whether that’s eating a mango, watching a movie or writing poems in a redwood grove. Continue reading

The Three Levels of Truth and How to Live Them

truth image

This blog revolves around the idea of sincerity, which is really nothing more than living truthfully.  However, even though sincerity is quite simple, truth is a little more complicated.

Let’s say your friend has you travel an hour to meet him somewhere.  Once you arrive, he texts you to say that he got caught up in some things, and won’t be able to make it.  He texts you that AFTER you arrived!!!

You feel irritable and angry, and are tempted to lash out.  However, you also have a deep rooted intention to be kind in the world.

What to do?  What way of responding would be most truthful for you?

By the end of this post, you will have a better sense of the most sincere response.

For starters, there are basically three levels of truth: psychological, emotional and spiritual.  The secret to a life of sincerity is becoming intimate with all three, recognizing their realities and their limitations.

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