Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion

by Pema Chödrön

We train in the bodhichitta practices in order to become so open that we can take the pain of the world in, let it touch our hearts, and turn it into compassion.

A warrior accepts that we can never know what will happen to us next.

But the truth is that we can never avoid uncertainty. This not-knowing is part of the adventure. It’s also what makes us afraid.

This not-knowing is part of the adventure.

train as a warrior.

tools

sitting meditation, tonglen, slogan practice,...

tonglen, slogan p...

four limitless qualities of loving-kindness, compassion, j...

qual...

of loving-kindness, compassion, joy, a...

If we find ourselves in doubt

contemplate this question: “Do I prefer to grow up and relate to life directly, or do I choose to live and die in fear?”

warrior’s training is not how we avoid uncertainty and fear but how we relate to discomfort.

disappointment, embarrassment, irritation, jealousy, and fear

are messages that tell us to perk up and lean into a situation

When the flag goes up, we have an opportunity: we can stay with our painful emotion

Staying is how we get the hang of gently catching ourselves when we’re about to let resentment harden into blame, righteousness, or alienation.

Sticking with uncertainty is how we learn to relax in the midst of chaos,

bring ourselves back to the spiritual path countless times every day simply by exercising our willingness to rest in the uncertainty of the present moment—over and over again.

essential practice is to cultivate maitri, or loving-kindness.

“placing our fearful mind in the cradle of loving-kindness.”

mother bird who protects and cares for her young until they are stron...

we’re...

We are a poignant mixture of something that isn’t all that beautiful and yet is dearly loved.

cultivating loving-kindness, we learn first to be honest, loving, and compassionate toward ourselves.

cultivate a clear-seeing kindness.

maitri is uncond...

WHEN WE START to meditate or to work with any kind of spiritual discipline, we often think that somehow we’re going to improve, which is a subtle aggression against who we really are.

Meditation practice

It’s about befriending who we are already.

Curiosity involves being gentle, precise, and open—actually

actually being able to let go and open.

Gentlen...

Precis...

Openn...

never underestimate our low tolerance for discomfort.

Sitting meditation gives us a way to move closer to our thoughts and emotions and to get in touch with our bodies.

coming back to the immediacy of our experience

six points of posture

The eyes are open,

gaze is slightly downward and directed about four to six feet in front

The tip of the tongue can be placed on the roof of the mouth.

Anytime you feel distracted, bring your attention back to your body and these six points of posture.

things are not as solid, predictable, or seamless as they seem.

watch our thoughts arise, label them “thinking,” and return to the breath.

habitually string our thoughts together into a story that tricks us into believing that our identity,

our happiness, our pain, and our problems are all solid and separate entities.

fact, like thoughts, all these constructs are constantly changing. Each situation, each thought, each word, each f...

attitude that everything is a dream.