Tag Archives: meditation

BOOK: “Breath” by James Nestor

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Breath: The New Science of a Lost ArtBreath: The New Science of a Lost Art by James Nestor
My rating: 5 of 5 stars

Author’s Book Site

In this book, James Nestor takes an immersion journalism approach to reporting on the art and science of better breathing. In addition to participating in trainings on particular breathwork (e.g. Tummo / Wim Hof, Buteyko breathing, Sudarshan Kriya, the DeRose method, etc.,) he participates in a scientific studying involving closing off his nostrils for a few weeks and then systematically nose breathing for a few more. (The first half of which he describes as torturous.) In between discussions of his own experiences, he explores both ancient breathwork teachings and the discoveries of modern science.

While there’s not really anything new in this book, it does a good job of presenting the information in a clear and readable form. In truth, it would be hard to say something both profound and new on the subject, given that yogis, tantrics, Daoists, and others have been systematically observing and altering breath for centuries to improve health, concentration, and emotional poise. Even the seemingly modern systems are by-and-large variants of the old ways (e.g. Wim Hof breathwork adapts the Tummo of Vajrayana Buddhism, DeRose worked from ancient yoga teachings, and Andrew Weil’s 4-7-8 breathing is pretty much the 1:2:2 vrtti pranayama that yogi’s have practiced for centuries.) Still, despite the basic information in the book being widely available, there remains a crisis of bad breathing and the cascade of ill-health that results, therefrom, and so it is a valuable book. (The key takeaways are: nose breathe, breathe slowly and deeply, hyperventilate only consciously and occasionally, and elongate exhalation to facilitate relaxation.)

The newest information to me, personally, was that of Chapter 7, which dealt with the role that shifting to softer, cooked foods played in humanity’s proclivity for breathing problems. Chapter 1, which deals with humankind’s unique breathing issues, also provides insight into why people have so many problems with something so fundamental to life as breathing. Nestor also presented some of the breath-relevant insights of Albert Szent-Györgyi, a Nobel-winning biochemist whose work offered some insight into the connection between electrons and both cancer and aging. So, in addition to some nice reminders and references, I did learn a thing or two as well.

This is a fine overview of breath and how to improve it for better living, and I’d recommend it for anyone looking to learn more on the subject.

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PROMPT: Negative Feelings

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Daily writing prompt
What strategies do you use to cope with negative feelings?
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Feel them, but don’t feed them. By that I mean take time to be aware of the feelings, but do not let the mind go into its default mode of fixation upon the object informing these sensations and worst-case scenario building. Give the feelings your attention but recognize that you influence your experience of the world and don’t give the mind free reign to build an illusory scenario that it accepts as its reality. (i.e. Remember what Mark Twain said, “I’ve had a lot of worries in my life, most of which never happened.”)

The biggest problem with negative feelings is that the go-to modern strategy is attempted distraction (by vice, by entertainment, by activity, etc.) this leads the body to turn up the heat. If you give the sensations your attention without adding value judgements, it becomes impossible to obsess. For yoga practitioners who’ve done Yoga Nidra (Yogic sleep) the experience will be familiar. One often begins by being attentive to sounds, by giving the sounds attention without judgement, your mind starts to lose interest and it becomes harder for those sounds to distract you throughout the practice. This approach to negative feelings is much the same.

Also, breathwork that extends the exhalation component of breath will shift the balance toward rest and digest activity.

Ultimately, realize that these feelings are just sensations your body and brain use to turn your attention in certain directions. They have no more power than that, other than what one grants them. They are not identical to — or inextricably linked with — the events of the world that triggered them, and — therefore — you get to be the master of, and not the slave to, your feelings.

The next time you find yourself getting bogged down by a negative feeling, give the feeling a minute or two of pure undivided attention, and then think, “This is a wonderful opportunity to learn how my body and mind work.” See what happens.

BOOKS: “Practical Taoism” ed. / trans. by Thomas Cleary

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Practical TaoismPractical Taoism by Thomas Cleary
My rating: 4 of 5 stars

Publisher Site – Shambhala

Like a number of Eastern systems, Taoism is thought of in many different ways by many different people, and a few of those ways are fairly “out there.” To some, it is a philosophy. To others, it is a religion. To still others, it is a style of magic. By “practical Taoism” Cleary is suggesting that the many varied sources from which he drew snippets, assembling them together to make a coherent whole, reflect some of the more down-to-earth philosophy of “inner alchemy.” [Not to be confused with the “alchemy” in which lead is turned to gold, but sharing the central idea that methods exist to convert a low-quality entity into a high-quality one, but in the case of inner alchemy these methods are breathwork, meditation, and movement techniques that improve one’s vitality as a human being.]

The good news is that Cleary does collect a group of ideas that seem less arcane and cryptic than the average Taoist inner alchemy manual content (or, at least, they are translated so as to seem so.) The bad news is that the average Taoist inner alchemy manual was apparently pretty darn arcane and cryptic, such that even this selection isn’t exactly clear as a limpid stream. Some parts of it are straightforward, but one still has some work to do to make sense of what the original authors were trying to get across. [Some readers will enjoy that more than others.]

Presumably owing to the attempt to simplify through selection and translation, the book isn’t annotated, nor does it feature much ancillary material besides a relatively lengthy introduction to setup the reader with a contextual backdrop. So, there is not a lot of help to clarify ideas that are murky. (I do recognize the translator’s challenge in that there is only so much he can do to try to clarify ideas without imposing upon the authors’ intensions.)

I enjoyed, and learned from, this book — even if I didn’t always feel I was reading a “practical” guide to self-betterment.

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BOOKS: “Original Tao” by Harold D. Roth

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Original Tao: Inward Training (Nei-yeh) and the Foundations of Taoist Mysticism (Translations from the Asian Classics)Original Tao: Inward Training (Nei-yeh) and the Foundations of Taoist Mysticism by Harold D. Roth
My rating: 5 of 5 stars

Publisher site – Columbia University Press

This book is built around a translation of an old Taoist manual called “Inward Training” (i.e. 内业,) and the book serves not only to elaborate the meaning of the twenty-six poems that make up the manual, but also to put this work in a context with respect to its place in early Taoist mysticism — which raises further questions as to what constitutes early Taoism and early Taoist mysticism. (Just as the earliest followers of Jesus didn’t think of themselves as “Christians” – at least not as we understand that term – it’s an open question as to when people started to think of themselves as Taoists and how that start relates to when people began holding a set of proto-beliefs that formed the basis of the school(s) of philosophy.)

“Inward Training” presents breathwork and meditational exercises that Roth calls “inner cultivation” — or what some have called “inner alchemy.” The book does contain the entire manual both in Traditional Chinese and an English translation, as well as a much more extensive elaboration of the teachings of the manual. The latter is necessary because, like many old manuals, sparse description, archaic language, and assumptions about common knowledge du jour make it difficult for the layman to get any depth of understanding from the manual, itself.

This is a scholarly work, which means that its readability isn’t the highest and it does dive into matters that will be arcana for non-expert readers. That said, particularly as works of academic philosophy go, its readability isn’t bad. The book is heavily annotated and offers and extensive bibliography.

If you are interested in Taoist practices of breath, meditation, and alignment, this book is well worth investigating.

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BOOKS: “The Secret of the Golden Flower” ed. / trans. by Thomas Cleary

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The Secret of the Golden Flower: The Classical Chinese Book of LifeThe Secret of the Golden Flower: The Classical Chinese Book of Life by Lü Dongbin
My rating: 4 of 5 stars

Online – Archive.org

This is a manual on Taoist inner alchemy practices, particularly a meditative practice called “turning the light around.” The book has been attributed to Lü Dongbin, said to be an immortal who lived during the Tang Dynasty, though there are differing views about the manual’s actual origins. While it is nominally a Taoist manual, it also discusses the Buddhist approach extensively (and Confucian ideas to a lesser extent) such that it could be considered a Buddhist teaching as much as a Taoist one.

The Cleary translation seems to exist not merely to provide an English translation of this Chinese manual, but to combat the misunderstandings perpetrated by the earlier English translation, that of Richard Wilhelm, a translation famously associated with the psychoanalyst Carl Jung. Neither Wilhelm nor Jung had any depth of understanding of Taoist and Buddhist methods and philosophy, and Wilhelm’s grasp of the Chinese language, itself, seems to have been fairly rudimentary. (At least the Chinese of the 1600’s, which is when the edition that Wilhelm is believed to have worked from is dated.) Thus, there is a lot of peddling of the notion that the ideas of this manual were in line with twentieth century psychotherapy in ways that were really not true — either because Wilhelm was mistaken or wanted them to be true or some combination, thereof.

The translation, itself, is quite short and makes up less than half of the text length of this book. More than half consists of extensive notes as well as an Afterward. While I have complained many times about publishers padding out pamphlet length publications to make them salable at book prices, in this case I believe the “ancillary” matter is helpful to achieving a better understanding of the text. The translation itself is not only sparse but features a bit of Taoist and Buddhist arcana that is likely to be unfamiliar — even to those with some understanding of the traditions. The notes and afterward help one to comprehend this book’s ideas much better.

If you’re interested in Taoist inner alchemy or Buddhist meditative practices, this book is worth checking out. That said, it can be a bit of a tedious read, flipping between the translation and the notes to make sense of ideas that don’t readily translate.

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BOOKS: “Tranquil Sitting” by Yin Shi Zi

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Tranquil Sitting: A Taoist Journal on Meditation and Chinese Medical QigongTranquil Sitting: A Taoist Journal on Meditation and Chinese Medical Qigong by Yin Shih Tzu
My rating: 4 of 5 stars

Publisher’s Site

This manual is an English translation of a work earlier published in Chinese. It is nominally on Taoist meditation and is written by a Taoist author, but it does include discussion of Buddhist practices as well (specifically Mahamudra.) Also, part of the author’s declared intent with this text is to write in a manner approachable to a wider audience, and because of this sect is rendered less important. So, for example, the book employs more scientific and physiological modes of explanation as opposed to meridians and other conceptual approaches from Traditional Chinese Medicine.

The book is presented in two parts. I found the first part much more beneficial and productive. Said first part is a general guide to meditation. It discusses fundamentals, theory, physiology, and how to align one’s living with a meditative practice (i.e. how diet, breathwork, sleep, etc. influence one’s practice.)

The second part consists of long and fairly detailed descriptions of the author’s experiences with both Taoist and Mahamudra meditation. I didn’t find this part useful, and I believe it may be counterproductive. Discussion of the author’s subjective experience may lead readers to get hung up on chasing identical experiences to the detriment of just practicing. It may give false ideas about “correct” and “incorrect” experiences of the meditation.

Overall, it’s a fine guide to meditation, particularly the first (i.e. larger) part. I can’t say that it breaks a lot of ground. A reader well-versed in meditation may not gain much insight from this book, but it’s as good as any to get started.

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BOOKS: “Taoism: An Essential Guide” by Eva Wong

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Taoism: An Essential GuideTaoism: An Essential Guide by Eva Wong
My rating: 4 of 5 stars

Publisher Site

This book offers the reader clarity about the scope of Taoism, a daunting challenge given Taoism’s long history and how it overlaps with other schools of philosophy as well as with Traditional Chinese Religion, more broadly. The book is divided into three parts: history, specialties (magic, divination, ceremony, inward training, and karma yoga,) and practices (meditation, somatic practices [e.g. qi gong and taijiquan,] and rituals and ceremonies.) The history section covers a period from pre-Taoist shamanic practices of 5,000 years ago, practices that would inform early Taoism, to a period during which Taoism became entwined with Buddhism and Confucianism. The specialties and practices sections attempt to give the reader a broad overview while avoiding discussion of “how-to.”

I found this book to be informative and interesting. It did feel more effectively geared toward someone with an interest in Taoism as religion rather than Taoism as a philosophy. The discussion does sometimes get into the weeds on issues like ceremonies and talismans (again, not in a how-to fashion, but with some arcane detail nevertheless,) but — at the same time — besides some discussion of the teachings of the Tao Te Jing and some exploration of Taoist metaphysics in the Divinational Taoism chapter, there’s not a lot of insight into Taoism as philosophy. That said, it does end each chapter with a “Further Reading” section that can point readers interested in a specific topic elsewhere.

If you’ve ever been overwhelmed at one of those bright and complicated Chinese temples and would like some insight into what Taoists do and how it’s different (or not different) from what Confucianists, Traditional Chinese Religion practitioners, and Zen Buddhists do, this is a good book to check out. If you’re solely interested in Taoism as a school of philosophy or otherwise have a specific focus such as qi gong and breathwork practices, you can probably find books that are better tailored to your needs.

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BOOKS: “Zen and the Ways” by Trevor Leggett

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Zen and the WaysZen and the Ways by Trevor Leggett
My rating: 5 of 5 stars

Open Library Page

This book is the most densely populated with interesting insights that I’ve read in some time. It’s not new, being first published in 1978, but it takes a variety of approaches to give the reader a better understanding of Zen and the application of Zen mind to martial arts and other activities that found benefit in stillness and clarity. By “the Ways,” Leggett is referring to those arts and activities benefiting from Zen, which include: tea ceremony, flower arranging, painting, poetry writing, and all manner of martial arts. [Often represented by ending “do” in Japanese.] (The latter are dealt with most extensively, but not exclusively.)

The book is arranged in six parts, the first half of which focus mostly upon Zen Buddhism and, particularly, the Kamakura school that found a huge following among warriors and other artists. Those first three chapters take a big to small approach, examining Zen from ever finer levels of detail, starting with an introduction to Zen Buddhism broadly, moving on to the Kamakura developments, and then finally focusing on one particular practice — that of Koans (stories that present riddles which the student can only “solve” in a non-intellectual fashion.)

The second half of the book investigates the ways Zen has been applied to various arts. This is where one sees the varied approaches used to explore the confluence of Zen and artistry. Part Four consists of a series of essays explaining concepts such as ri (universal truth) and ji (formal technique,) ki (vital energy,) and isshin (single-heartedness) / zanshin (lingering awareness.) Part Five consists of historic martial arts scrolls and excerpts, including Yagyu Munenori’s Art of War and Chozan Shisai’s “Tengu’s Guide to the Martial Arts.” The final part consists of stories that illustrate crucial ideas in a readable and memorable fashion.

I was extremely pleased to stumble across a copy of this book in a second-hand bookshop. I’d long ago heard a fascinating story about murders in Edo era Japan of high-level martial artists, all killed in the same manner. They never found the killer, but they figured out how the murders were done easily enough. The killer exploited his knowledge of that school’s techniques to lay a fake that exploited their own technique to create an opening. It’s a cautionary tale that drilling muscle memory is not the end-all be-all of martial arts, and that it can create its own problems. At any rate, I’d never been able to find the source… until now. There is a detailed discussion of it in this book.

For readers interested in how state of mind influences artistic performance, I’d highly recommend this book.

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BOOKS: “The Zen Teaching of Bodhidharma” Translation by Red Pine

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The Zen Teaching of Bodhidharma (English and Chinese Edition)The Zen Teaching of Bodhidharma by Bodhidharma
My rating: 5 of 5 stars

Publisher’s Site

Bodhidharma was a Buddhist Monk who is credited with bringing an approach to Buddhism to China that would become Zen. This book presents four of his surviving lectures in their entirety: “Outline of Practice,” “Bloodstream Sermon,” “Wake-up Sermon,” and “Breakthrough Sermon.” It is a bilingual edition, featuring Traditional Chinese script juxtaposed with the English translation.

Bodhidharma was an intriguing and important character in the history of Buddhism, so much so that a legend has grown up around him that is in all likelihood substantially false. The most well-known element of the legend is that he taught monks the martial art that became Shaolin Kung Fu. (Historians refute the likelihood of this because there was no evidence of it in the documentation in the centuries immediately after Bodhidharma’s death. The story came along much later and caught on like gangbusters, so much so that it is routinely repeated today as if established fact. For elaboration, see Meir Shahar’s “The Shaolin Monastery.”) There is simply not a lot known about Bodhidharma (or even the extent which there was a Bodhidharma,) and what is known is not without controversy. Popular accounts put his homeland in Tamil Nadu, India, but dissenting accounts put it as far away as Persia (Iran.)

The reason I mention all this is because some potential readers may expect a kind of fabled story, full of kung fu and magic, and — in point of fact — these teachings offer a clear and straightforward approach to the practice of Buddhism. I’d highly recommend the book for readers interested in Buddhism, Zen, and meditational practices – generally. It is a clear and thought-provoking work. But, if you’re expecting a thrilling recitation of legend and woo-woo, this isn’t it.

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“Meditation” by Amy Lowell [w/ Audio]

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A wise man,
 Watching the stars pass across the sky,
  Remarked:
 In the upper air the fireflies move more slowly.