Questions About How to Meditate: A Practical Guide to Making Friends with Your Mind

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She says that being present for the simple things like walking is a form of meditation. But I live near a big loud road and when I walk I have to use headphones and listen to music or books, to block out the noise. How can I be present when the situation is one I want to ignore, like loud traffic noise?

Adam Learning to recognize the discomfort you feel from the loud road is part of what can be your meditation itself. It's actually a great opportunity to g…moreLearning to recognize the discomfort you feel from the loud road is part of what can be your meditation itself. It's actually a great opportunity to grow into meditating, IF you want to choose to see it that way. Try to see it as interesting or curious, rather than only an annoyance. Acknowledge that whatever's happening around you, in your space – whether painful or pleasant or even numbness, at any give time, all the time – that's what's happening right now in your reality. It's real for you AND it's all temporary too. And this is more into Vipassana but — if you have an itch, feel it, recognize it, but take a pause in what would normally otherwise be your immediate thoughtless reaction to quickly scratch yourself - to satisfy an urge. Don't move your arm. Try to relax your muscles actually – your jaw, your shoulders, etc... Just sit with it. Sit with it all. Feel the itch, resist the urge to scratch, acknowledge it, and keep taking deep calm breaths, feeling present, coming back to the breath often. The sensation will pass. Keeping as light or humorous an air about whatever it is is helpful too. In your case, the itch is the noisy road. Good luck, but you don't need it.(less)

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In Chapter 14, the author suggests leaning into our emotions. I was wondering if anyone can help me with how to do this? I didn't understand any explanation given in the book, if there was any (I might have missed it).

Robert I haven't read this book yet, but I believe she means you should focus on (take note) your emotions as they come up rather than trying to reject (push…moreI haven't read this book yet, but I believe she means you should focus on (take note) your emotions as they come up rather than trying to reject (push them away) or ignore them. For example, if you're feeling anxious, you would note "there's anxiety" (as opposed to "I'm anxious") and then you would observe the various physical feelings that come along with it, such as sending your mental attention to the feeling of your rapid heart beat inside your chest or the tension in your forehead or facial muscles. This is done so that you're fully experiencing the moment, whatever that experience might be. Even if you don't like the emotion and want it to go away, it's good to note your discomfort, as it's your current experience/reality. At least that's how I was taught.(less)

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