1/2 day retreat for teens in Helena, Montana

Join us Saturday, June 17 from 10am - 4pm for a unique workshop dedicated to helping high school aged teens build essential life skills. We will feature elements of psychology, life coaching, philosophy, and mindfulness, with individual and group activities; all in a natural environment near Marysville, MT (transportation to/from provided). 

We will begin and end at the Reeder's Alley Interpretive and Convention Center (101 Reeder's Alley, Helena MT 59601).

Full scholarships are available (normal cost is $80/person) via the Helena nonprofit, the Awareness Network.

See the poster below or click here: https://merlinccc.org/philosophy-workshops/ for more information and registration.

Grief, Loss & Heartbreak Workshop June 16

5:30 - 9pm at the Reeder's Alley Interpretive & Convention Center.

I'm very grateful to be taking part in a second workshop on this topic with Troy and Marisa. This is a short period of time, but it gets very deep very quickly. Come with a heavy heart and leave with an open heart. This is not an empty promise, nor is it as radical a transformation as it might seem. 

It is just a matter of orientation; seeing that the heart was open all along. 

From the website:

Grief can manifest for a number of reasons — the death of a loved one, loss of a job, a change in status, issues related to personal health and the environment, and more. It can also include numerous emotional components — sadness, loss, angst, frustration, anger, and despair. How do we deal with these feelings? What sorts of things can we do to stay afloat and/or dive in?

$60 per person

Hot tea, meditation cushions, and chairs provided.  

A unique evening workshop for individuals struggling with grief, loss & heartbreak incorporating elements of philosophy, psychology, mindfulness meditation, reflection, sharing, and simple & effective tools to help navigate grief.  Workshop facilitators include Troy DaRonco, Justin Whitaker, Ph.D., and Marisa Diaz-Waian, M.A.  For more information please contact Marisa at marisa@merlinccc.org or #406-439-5788.

Register for Our Workshop at Merlin CCC

Exploring Buddhism, Mindfulness, and Asian Culture in Helena, Montana

When I first returned to Helena in 2015 after 15 years of study in Missoula, England, India, and China, I was sad to find out that there wasn't much Buddhism to be found. I was spoiled, I suppose, by Missoula - which has at least six different Buddhist communities - and life in larger cities in the UK. There were, and are, two great Zen groups here, one in the tradition of Thich Nhat Hanh's Order of Interbeing and one in the Soto Zen tradition, affiliated with the San Francisco Zen center. There is also a small Tibetan Buddhist group that, to my knowledge, does not yet have regular meetings.

But now, and particularly in the next few weeks, Helena is a virtual hotbed for Buddhism (well, slight exaggeration, perhaps). Have a look at some of the upcoming opportunities to find out more:

Sunday, April 23-April 30:

Open Circle Sangha, in the Soto Zen tradition, is hosting Dharma Teacher Layla Smith in a week-long practice period starting Sunday, April 23 at 8:30 a.m. at 825 Helena Avenue. All events are supported by dana and no pre-registration is required. The session on Sunday will end around 11:15 and will include a Dharma talk. Saturday, April 29, is an all-day practice from 8 a.m. to 4:15 p.m. On Sunday, April 30, the practice will conclude with a morning (8:30-10:30) meditation and service. In between are morning and evening shorter sessions and a Wednesday evening class. My suggestion is, if you are interested, attend the April 23 practice session to learn more about the practice forms and get the full schedule. You might also contact opencirclesanghamt@gmail.com.

Jam-Tse-Ling Practice Center of Helena Welcomes Back Tulku Yeshi Rinpoche. Sunday, April 23rd he will offer a public talk on "How to Meditate" followed by a meditation practice, 2pm - 4:30pm at the Lewis & Clark Library.

Unfortunately, we've missed two other days of wonderful events yesterday and Friday:

Tulku Yeshi Rinpoche is a Tibetan Buddhist Dzogchen Master and the reincarnation of Dzog-chen Gyaltsab Thodo Rinpoche. He was born and raised in Tibet and, as a child, became a Buddhist monk. He has received numerous teachings throughout his life from Forty Masters representing all five schools of Tibetan Buddhism including H.H. the Dalai Lama. He holds direct lineage to Padmasambhava (the founder of Tibetan Buddhism). Rinpoche has been helping western society generate more love and compassion through his eleven books about philosophy, life, nature, joy, peace and Tibetan Buddhism. Also, he travels all over giving Tibetan Buddhist teachings and bestowing empowerments.
Teachings at Lewis & Clark Library
All events are free. Donations are appreciated.
Friday April 21st: A public talk on "Six admirable qualities to improve your life and spiritual practice" - Generosity, Ethics, Patience, Joyful Endeavor, Meditation, and Wisdom - divided in two sessions, 11am - 12:30pm and 2pm - 3:30pm.
Saturday April 22nd.: For Buddhist practitioners. "Vajrasattva Empowerment" along with a teaching on Vajrasattva and meditation practice. In 3 sessions: 10:30am - 12:30pm, 2:00pm - 3:30pm, and 3:45pm - 4:45pm. There will be a potluck dinner following the teachings.

For information contact JAM-TSE-LING [ jamtseling108@gmail.com ] 406-431-3369


Tuesday, April 25 (and continuing thereafter):

Flowing Mountains Sangha (Thich Nhat Hanh)

Meets Tuesdays, St. John’s Building, 25 South Ewing (use entrance from parking lot in back of building off S. Rodney St.). Walking & sitting meditation, 6:30 & 7:00 p.m., program, 7:30 p.m. ~ closing 8:30 p.m.

Monthly Programs:

1st Tues: Mindfulness Trainings (guidelines for ethical living)
2nd Tues: Meditation (instruction, practice)
3rd Tues: Sharing the Way (teachings, talks)
4th Tues: Nurturing Wisdom & Compassion (discussion, guided practice)

for more information email flowingmountains@gmail.com 

Wednesday, April 26 (and continuing thereafter):

Join us at 7pm for this FREE (donations for the establishment of a Buddhist community accepted) talk and guided meditation. Each week we will discuss a period in the development of Buddhism and explore a couple guided meditations. Tea and snacks provided. 200 E. Broadway (upstairs, use East side entrance ramp). For more information email justin@mindfulmontana.com


Thursday, April 27

Free Thailand SlideShow: Biking, Trekking,Eating! with Rick Dendinger Hosted by Dancing Lotus Center / learn more.

Thursday, May 4 (and going 4-weeks)

INTRODUCTION TO MINDFULNESS: Scientific studies have shown that regular meditation and mindfulness practice can reduce stress, improve immune system function, help us to manage pain, decrease anxiety, improve relationships, and more. In this course, we will explore mindfulness from three key perspectives: (1) its Buddhist ethical and philosophical roots, (2) the development of a Western, scientific, secularized practice, and (3) our own personal experience with a variety of well-known practices. This course will explore mindfulness historically and scientifically, but most importantly, we will learn several practical meditations to incorporate mindfulness into our daily lives. Learn more and Sign Up.


Sunday, May 7

From 3pm-5pm we will have a interfaith panel discussion, "ON FAITH", featuring representatives from Helena's smaller religious communities: Baha'i, Buddhism, Sikh, and Judaism. Come and learn about these religions from local practitioners, enjoy some worldly foods (at 3pm), and stay for Q&A after short presentations.

A Guided Meditation for Fear

Fear can grip us tight and stop us in our tracks. As humans, we evolved with fear as a healthy and necessary aspect of our emotional inventory. Those humans who didn't fear saber-toothed tigers and rattle snakes didn't survive to pass on their genes. However, by necessity, the humans who did survive lived mostly "in the moment" - resting, searching for food or shelter, preparing it, working, and resting again. 

Today we have the amazing, but often unfortunate, luxury of not living in the moment. That means we can relax a little. Or it might mean that we take that time to replay negative events from our past, or ruminate about possible problems in the future. Again, some of this is great (and certainly if you stumble upon a rattle snake, fear is a great response!), but it can get out of hand and we can find ourselves locked in fear despite being in a perfectly safe, comfortable place and situation.

Below is a short guided meditation for dealing with fear. It can be used for dealing with pain or anxiety as well. The goal of the meditation is simply to move out of the "head" and into the body, where breathing sensations arise and fall away in each present moment. 

And here is an edited copy of that audio with my voice amplified just a bit:

Meditation for Kids - three stories

Mindfulness in schools is taking off, with wonderful results!

One recent study shows that "mindfulness triples students' ability to focus and participate in class activities." The techniques are being adjusted for kids as young as four or five years of age and can be continuously developed right through college and onward. A 4th Grade Teacher in New York describes the impact on students, “They’re less impulsive with each other, they think about their words before they speak so it definitely spills to into the daily routines.”

School psychologists note that even at these ages (K-5th grades), many students are showing signs of anxiety and difficulty concentrating. The effects of meditation included increased self-confidence and awareness, as well as self-control in dealing with anxieties when they do arise. 

Meanwhile, in Chicago, money is being raised to get young people to a summer mindfulness camp to help them deal with the stresses of violence and poverty around them. There, Depaul University's Dr. Martha Mason teaches young women how to "surf the waves" of the mind. She notes that science is backing up the practice, as well, with studies showing improvements on such things as test scores.

Tools for young meditators:

  • Sound meditation: ring a bowl or bell and having students close their eyes and listen to the sound. They can then listen to the room around them and report back on what they hear. (1-2 minute exercise)
  • Dancing meditation (see video below): instruct students that at the end of a piece of music they should stop, close their eyes, and bring their breathing and awareness into their belly. Play fun music, encourage students to be up and dancing to it for a minute and then stop. The kids should freeze and observe and can report back (2-3 minutes)
  • Observing anger (see video below): have one student act as the 'anger' of another, leading them around and controlling them. Then have the student turn around and say, "I see you, anger" - thus regaining control over the anger. Students can be told that this is how a lot of emotions are (including anxiety and depression). They take control, but we can use breathing and calm to turn and see them and get control back. (3-5 minutes)
  • Raisin meditation: give out raisins to the students. Have them sit with it and very intently observe every possible aspect of the raisin. First looking at it, seeing every tiny feature in the raisin. Then touch: what does it feel like? Where is it softer or firmer? Have them gently move it around between their fingers. Then sound. When they role it and squish it a little bit by the ear, what sounds are produced (they'll be surprised!). Then smell. And finally, slowly, putting the raisin in the mouth, moving it around, exploring it with the tongue and teeth before eventually biting down, releasing all of the flavors, chewing it and swallowing it. (5-8 minutes)
  • Mindful journaling: have students meditate for a minute or two and then write about their feelings for the day. If there is anxiety or anger, where is that felt in the body, can they explore and describe the feelings in writing. This practice will help them see those difficult emotions more clearly and quickly, often before they 'take over' and gain control over the kids. Optional sharing allows them to see that they're not alone and to learn from the experiences of others. (8-12 minutes) 

Lastly, in Ohio, congressman Tim Ryan is working to bring mindfulness to schools in his district. The Democrat has used mindfulness in his own life for years and has even written a book about it, noting that it's not about religion - a worry that some parents have raised (Ryan notes that Marines use it, athletes use it, and he himself is still a Catholic).

Have a look, read more, explore ways to get meditation to young people in your community. If you are in or near Helena, Montana, contact me at justin@mindfulmontana.com for tips or a seminar or course for teachers to learn the tools that can be used in your classrooms.

Entering into Mindfulness: Notes on teaching, sitting, and being mindful

Some reflections on my own meditation practice today are inspired by a facebook friend and fellow meditation teacher, Melanie Yetter. Melanie begins her wonderful piece on her mindfulness meditation sitting by acknowledging that "My experiences during my formal cushion sitting practice varies according to the mood of my mind and the flexibility my body has to offer that day."

This is true for me as well, and I am sure you will find the same. One of the road blocks we can unconsciously put in front of ourselves, however, is to expect this to somehow not be the case. We might expect that meditation is like climbing a ladder, each day we should get a little higher until we reach the top. In reality, each day is completely new. An "amazing sit" yesterday might become the distraction of today (wishing "oh, why can't I settle in to it like that again" over and over...). Or a really rough time - fidgeting, mind wandering, distracted - yesterday might set the stage for wonderful calm and depth today. 

When we come to our meditation cushion, we come with what Suzuki Roshi called "Beginner's Mind" - an openness to the experience in its fullness. Sometimes I have that. Sometimes I don't! And sometimes, even when I think, "okay, beginner's mind time" as I sit down for meditation, once on the cushion, a world of thoughts invades my little solitude. At the end, all I can do is smile and acknowledge that this is where I am at today. 

My typical practice

I like to sit after exercise and a shower. For me, exercise is usually a run (or run-walk if I'm not in shape!) or high-intensity interval training, a sort of fast-paced muscle-building routine. I prefer to use a buckwheat "zafu" or meditation cushion to maintain cross-legged posture, though sometimes I use a wooden bench and use a kneeling position. 

Once in my posture, I typically use a basic timer on my phone or sometimes log into Insight Timer for their customizable timer and sounds. I tend to see all of the gadgets as "crutches" that could easily become distractions in their own right, so I urge caution with them. Setting a 20-minute timer on my phone and beginning is typically the quickest and most beneficial entry into the meditation for me.

From there I bring my attention to my breathing. The sensations of the air reaching my body, entering, and filling my chest and belly. Once this is established I simply "rest" there. Sometimes that takes a while. Sometimes there is a lot going on and the mind is constantly abuzz with thoughts, memories, planning, and so on. Sometimes an entire 20-minute sit is consumed by those. And that's okay. I bow, smile, and go on with my day. 

But more often than not, around 5 minutes in or so, any kind of busy-mind begins to calm down and rest or focus arises. Melanie offers some techniques she uses, that I'll share and add to here, to help along the way:

Counting 1-5, inhale 1 exhale 2 inhale 3 exhale 4 inhale 5 exhale 4 inhale 3 exhale 2 inhale 1
What is This, Don’t Know, using the practice of a curious child with each passing moment, Zen practice don’t know mind or beginner’s mind.
Contract and Relax Body, inhale contract abdominal region, chest, hands & arms, shoulders up to ears, jaw, whole face, hold for a count of three and exhale releasing until belly is soft and shoulders relax, good for racing mind/tense body.
Candle Gazing, night time practice, starting with eye movement exercise, gazing at flame until you are able to bring the light within, relaxing and warming practice.

My counting practice is slightly different. Usually, I will count, silently to myself, on the inhale or on the exhale. So, inhaling ("one"), exhale. Inhale ("two"), exhale. And so on until I reach 10 (if I reach 10), and starting again at one. Whenever the mind wanders, I gently note "wandering" and bring it back to where I was last, or I start again at one. 

The curiosity practice is excellent as one becomes more adept in meditation. In my teaching, I urge students to develop curiosity toward the breathing: knowing that each moment provides unique sensations, if only we are open to feeling and observing them. Curiosity with thoughts and emotions that arise can be used later, once one has a firmly established practice - as it can otherwise lead into daydreaming and fantasizing. 

The contract and relax practice is not one I do much. But an article recently sent to me by a friend has piqued my interest, so I might incorporate it more. It is a useful way of "coming into the body" and feeling clearly what tension feels like. I tend to do a gentler practice, having students place their hands on their belly or heart, both places of tension in many people, and having them sense the tightness or openness there as they breathe and undertake the practice. Both of these techniques provide "bio-feedback" to the meditator, connecting the mind and body in consciousness, which is essential to mindful living.

In my daily practice, I might use the "hand on heart" or "hand on belly" technique from time to time or the counting. It is a matter of trying and seeing what feels right and what brings my focus into the breathing. This is why teachers offer a variety of methods. A single method might not work, leading to discouragement. Yet, too many methods and one might get lost in the variety and detail. So, a fair number should be taught and tried. Mostly, these days I focus on the point where the air first enters and leaves the body and this is enough to establish concentration.

And that is my practice in brief. It is simple. It is always a bit different. And some days I don't "acheive" much calm or focus. And that's okay because it's just practice and there is always tomorrow.

 The author meditating near Polebridge, Montana, 2009.

The author meditating near Polebridge, Montana, 2009.

Join us for Philosophy and Mindfulness for Seniors

This week and last, Marisa Diaz-Waian from Merlin CCC and I had the opportunity to offer two introductory sessions of mindfulness and guided philosophical discussion with seniors, caregivers, and friends at Touchmark on Saddle Drive.

We gathered there, in a large circle (23 participants in the first week) and introduced both philosophy as a Western practice of seeking out the good life, and mindfulness practice, notably based in a Buddhist philosophy of ethics, meditation (of which part is mindfulness), and wisdom.

Our job was not to lecture for the 60-minute sessions, but rather to introduce the concept of philosophy and to do some short guided meditations, interspersed with open dialogue. Both times we simply asked, "what are you interested in? What are the big questions of your life right now?" (emphasis on right now). In our first week, we covered gender roles - my how they've changed since some of these folks were young - and power dynamics, "who gets to say what is right and wrong?"

In week two we spent a good amount of time discussing the nature of friendship, something that was on one gentleman's mind as he reminisced about losing a number of friends in recent weeks. Friendship, Marisa and I agreed, is a topic that gets too little attention in philosophy. One participant discussed three levels of friends she has had, mirroring perfectly - and to my delight - the kinds of friendship discussed by Aristotle.

The point of the philosophical discussion is not to solve any of the great questions in life, but rather to build community and hone our own understandings. Marisa and I, both trained in philosophy, can guide participants through historical examples, but it is the participants own lives and experiences that give substance to the conversation. 

In each session, we did one introductory guided meditation on the breath and one concluding mindfulness of breathing practice.

As stated on our "mindfulness" page:

Mindfulness has be found to reduce depression and loneliness. A UCLA study found that seniors who took an eight-week meditation program significantly decreased rates of self-reported loneliness. They report, furthermore, that "Feeling lonely has been linked to an increased risk of heart disease, Alzheimer's disease, depression and even premature death." So the ripple-effects of the mindfulness are likely to spread into other areas of life. In fact, one other study traced a direct link between mindfulness and improved mood in seniors who added the practice to their lives. If the bottom line is your main interest, it's also worth pointing out that mindfulness was found to reduce healthcare costs over a 5-year period by approximately 25%.


 (updated from the flyer available here: http://ebulletin.touchmark.com/thmt/1714465.aspx) 

(updated from the flyer available here: http://ebulletin.touchmark.com/thmt/1714465.aspx) 

Meditate with the Dalai Lama

It was in the autumn of 2005 when I first encountered and meditated with the Dalai Lama. I had just completed a year in England working on a Masters degree in Buddhist Studies. Through some lucky connections, an email appeared one day saying that a ticket was available for me, for free, to sit with the Dalai Lama for a day - with about 1000 other people - while he taught on the chapter on overcoming anger from Shantideva's "Guide to the Bodhisattva's Way of Life." That was one of his 'private' talks, followed by a large public audience at the University of Arizona in front of more than 15,000 people.

In 2010, as a teacher on a program in India, I again had the opportunity to see and meditate with the Dalai Lama. This time it was in his mountain home in Dharamsala, India, and I was surrounded by mostly Tibetan monks of various ages, together munching on chunks of dense bread with traditional salted yak butter tea.

It is not easy, especially for us in rugged and rural Western Montana, to have such an opportunity and I am incredibly lucky to have had these two chances to encounter him. As countless people will attest, he really does have certain qualities of kindness and calm that radiate outward, touching all who come in contact with him. 

These qualities, he will tell you, are a result of much practice. And the practices he has spent a lifetime mastering are available to all who wish to learn them. Here, CNN's Dr. Sanjay Gupta visits the Dalai Lama for a rare discussion of the activities that have shaped this great religious leader.

As Dr. Gupta notes, it is reassuring to know that the Dalai Lama himself has difficulty meditating sometimes. The key is practice though, and good instruction. Generally, one begins with calming meditations, usually on the breath or an object such as a candle flame. It takes much practice, but over time, one can train the mind to rest on that object for extended periods of time with the qualities of calm and concentration.

It takes a pretty large amount of work to stick with this meditation - often with days of just frustration. But, like going to a gym or training a puppy, progress does happen, often seemingly out of the blue. "Ah-ha moments" arise as clarity develops in the meditation and around it in your everyday life.

Then one can move on to "analytical meditation" where one brings in aspects of one's life to examine more closely. One can extend this out to noticing certain things, such as change, as a quality of all of our experience and the world itself. 

You can see more from CNN's "Vital Signs" - Mindful Meditation with the Dalai Lama here.

Mindfulness and Healthcare: an ancient truth finds new meaning

The Wharton School at UPenn hosted a dialogue with physician and professor Ronald Epstein on the topic of mindfulness in medicine. The discussion is illuminating in that it raises the question: why isn't mindfulness already central to medicine?

Epstein tells us that mindfulness is, in a way, an ancient part of medical science traceable to the Greeks who stated that a doctor must know himself through and through in order to treat patients. 

Today, as they discuss, burnout among medical professionals is enormous. "The burnout problem is not just about the well-being of clinicians, but it’s also really about the safety of the public. When you think about that, having a resilient and self-aware and engaged health care workforce is in everybody’s best interest," reports Epstein. Yet, again, the ancient wisdom applies, "physician, heal thyself."

Epstein laments that the medical establishment today focusses too much on others (and at that, often on a symptomatic rather than holistic level) and loses track of the relationship between physician and patient that is needed for optimal health for both.

The practice of mindfulness, now being implemented in countless fields in the West, helps you to know, "your own mind and how it works, how you take in information, how you process information, and what biases you have," states Epstein. This extends from the practice itself into your everyday life, from learning to be more mindful about what we consume, in food or media or purchases, to stressful situations such as those that those in the medical field often face today.

Read more and listen to the conversation at the Wharton Knowledge site.