Mind Training

One of the practices that we engage with is called Lojong, Tibetan for “mind training.” Formal Lojong training is subtitled “Attitude Transformation in Seven Parts and 60 Slogans.” These slogans were written down almost 1,000 years ago and every school of Tibetan Buddhism teaches some form of the Lojong today. Our teacher, Lama John comments, “Lojong teachings are surprising in their simplicity and profundity because they so directly express the motive force of awakening, bodhichitta, the heart of love and discernment.”

The topic was brought up in relation to a question about how do we remember to be mindful and aware? In other words, how do we practice “off the cushion,” during the days when we are so often caught up in the problems and difficult situations and with emotions that arise with those difficulties? The Lojong slogans are designed to be studied and memorized and when difficulties arise, a slogan appropriate to the situation may pop into your mind and help you apply a corrective attitude.

So, in the absence of Lojong training in our lives, what can we do, each day, to remind ourselves that we are engaged in a spiritual practice? What can help us deal with the difficult thoughts and feelings that arise each day? Basically, “How do we remember to be mindful and aware of what we are doing?” Because being aware of when we are caught in habitual patterns is the only way we can create the space to make a choice of how to respond with more skillful behavior, rather than automatically react in the habitual ways of thinking and reacting that can lead to more suffering.

So, here are some suggestions from my own life that I use to jog my memory and remind myself to be in the present moment, not caught in wishing for something in the future or worrying about the past. (And I need a lot of jogging.)

Most important is to Set Your Intention at the beginning of each day to be as aware and mindful as possible.

At the end of the day, Review Your Day and recall when you were able to be in the present moment and when you were caught in thoughts or emotions.

As always, we do this without judgement, just compassionately aware of what we experienced, and with the intention to be mindful again tomorrow. One day at a time.

Next, Create Meditative Moments in your daily routine for a Mindful Pause, Moment of Awareness, or to Check in with Your Body (how is your body? what are you feeling in the body?).

Perhaps from your review each evening, you can see what creates space for you to be mindful during the day. Try to make these moments a regular part of your routine in some way.

You can notice the times when you felt caught up in the intensity of activity and emotion and know that these are the times where you need to create a more intentional break for space in your routine.

Here are a few ideas that I use to create a Meditative Moment.

When I experience each trigger during the day, I pause, take 3 deep breaths, then just let go and relax for a minute before I continue my activity.

1. Set a timer. When the timer goes off: Meditative Moment
   
2. Use visual triggers: Noticing a special magnet on your fridge, a photo of family or friends that you place in an unusual spot, post-it notes that you can stick anywhere, etc.
   
3. Use audio triggers: When the phone rings, when someone knocks on the door, when you hear a siren go by; take a pause and a deep breath before you respond.
   
4. Outside practice: When you walk, usually the same path you always take, actively try to notice something new that you have never seen before: pause and breathe, savoring the joy of simply noticing.

I am sure that you can come up with ideas of your own.