I was teaching about mindfulness at a conference earlier this week and someone asked if there were other meditations like the compassion one that begins…May I know happiness. I have written a compassion one called the Ananias Prayer but what came to mind was to write one about ‘wonder.’
One of my favourite verses in the New Testament Gospel of Mark in the Bible is chapter nine and verse 15, ‘As soon as all the people saw Jesus, they were overwhelmed with wonder and ran to greet him.’
This came to mind as a good inspiration for composing a meditation about wonder.
May I know wonder.
May I see with wonder.
May I hear with wonder.
May I touch with wonder.
May I taste with wonder.
May I sense with wonder.
May I feel with wonder.
May I be overwhelmed with wonder.
May I run with wonder to greet this world.
May I walk with wonder.
May I be still with wonder.
May I know God and resonate with wonder.
May all my senses resonate with wonder.
May I fly in my imagination with wonder.
I have been staying at Clowance Estate in Cornwall, where there has been a mansion house since 1380. Some of the original features are still there like a silt trap.
This silt trap is a small pond into which a stream runs via a control gate and a control exit. The control gate is used to determine how strong a flow of water from the stream comes into the pond. Most of the particles coming into the pond, soil, sand and silt, settle in the silt trap.
That means much cleaner water flows out of the pond – in this case to stew ponds where fish for the kitchen table were reared. In the photo below you can see the stream, the control gate and the silt trap pond.
Seeing this in operation gave me an analogy for the way our minds can work. Attention is like a control gate which works with the stream of thoughts, feelings and bodily sensations that are constantly flowing. Through mindful awareness practices we can find and enhance the pool of open awareness into which this stream can flow, where we can learn to let the thought particles settle, just as in a silt trap.
I think the thing that struck me, is that these capacities we have are natural, but can be enhanced with practice. The silt trap enables cleaner water to flow to the stew ponds where fish can be reared. But in the same way in our minds we can filter out the reactive thoughts and in the cleaner stream within our mind cultivate wise responses and creative thought-fish.
Here you can see the cleaner water flowing from the silt trap into the stew ponds. In the case of our minds we also can find we access stew ponds, a wiser and more creative ‘stew’ of mindful responses, rather than fearful, automatic reactions.
The other thing I like with this analogy is that it recognises that the stream is always flowing, and also at times the flow of the stream will be higher in winter and spring, with more particles that need filtering, because of increased rain fall.
When we are stressed there is a higher level of rainfall in our minds and bodies, with an increase in the number and speed of reactive thoughts, feelings and bodily sensations. Instead of being a victim of these we can learn to witness them, and allow them to settle in the pond of open awareness that works like a silt trap in our minds. This allows us to access the more creative ‘stew’ ponds that also exist in our awareness and minds.
A link to my video on You Tube about creativity, mindfulness of God and my new book Putting On The Wakeful One – attuning to the Spirit of Jesus through Watchfulness.
On retreat at El Palmeral Retreat House one of the beautiful things was having all the swifts, swallows and house martens flying around you.
One of the intentions of this retreat was to notice the thoughts, feelings and bodily sensations flying around in the sky of our minds. Often our focus, usually out of our awareness, is on a narrow threat-based band, full of birds of fear, worry and anxiety.
We were trying to expand from the narrow threat band to a wider more expansive awareness where you can pick up a bigger picture view, and also see happy thoughts, creative thoughts, responses rather than reactions. These are also flying in our minds, but are less noisy than the birds screeching ‘what if….’ We are not denying the existence of the threat birds, or trying to avoid them. What we were learning to notice, though, was to distinguish between the real worry and the hypothetical worry.
Just now I had a flock of swallows, swifts and martens swooping around me, surfing the winds and breezes…I realised in that moment that I have swallow thought-birds, swift sensation-birds and housemarten feeling-birds surfing the breezes in my inner landscape – and just for a moment I was aware of them.
These are the joyful, creative, happy thoughts, feelings and bodily sensations. They have always been there…in my mind-scape they swooped around me, glad to see me and looping the loop with the fact that I had come into the larger house built by them, just for me to visit.
As we’ve created a sense of genuine community and enjoyed community life together here at El Palmeral retreat house in Spain, one of the things we’ve noticed is the different types of light as day and night unfold, and how the swimming pool keeps changing colour.
To me those changing colours and patterns of light are like the different mental states we experience. Even within mindfulness or contemplation, there are different states of mind, with a range of levels of stillness, calmness, flow and creativity – coloured by different emotions, thoughts and bodily sensations.
Mindfulness helps us recognise our different states of mind and find wiser states of mind, where we can witness our thoughts rather than be a victim of them; where we can hold our afflictive experiences rather than be held by them.
I particularly liked this early evening scene of the pool. The sheer physicality of this place also shifts my mood, and I find I am able to let go many of the things that seem so important at home, that here seem much less important.
In a mindful state of mind we see a reflection of reality as it is, much like this pool is reflecting the reality around it.
Here I am at El Palmeral Retreat House in Spain, which is a very friendly house. Before I came out I dreamt that there were orange trees here, and when I came out and found there were I was delighted.
Wandering around the little orange grove I was struck by the picture of oranges on the floor, decaying and drying out, and the vibrant ones still on the tree.
I know there are times when I felt like the orange on the ground, isolated and lonely and in need of friends and community. I also know what it is like to feel like the orange on the tree, connected vitally to sources of life. Those sources of life include friends, family, community and God.
We don’t always feel able to re-connect because of our state of mind. Then we often need someone to reach out to us, who has mindfully noticed what we are feeling. But also mindfulness practice can help us find another state of mind where we can see more clearly ourselves.
One of the ways we can find more mindful states of mind, contemplative and open states of mind is to come on retreat. The hope is that we have opened the door enough on retreat to keep it open when we return home.
These are some of the geese at Penhurst Retreat Centre in West Sussex, a beautiful and rural part of England. Sometimes when we are on retreat we realise we just need to tuck our head under our wing for a while. And that’s ok.
As we do so we can also find as an act of grace and loving kindness, that the larger wing of God tucks us over with His fearless and loving presence, like a mother hen with a chick.
Suddenly we find we can sleep and rest peacefully. And we wake remarkably refreshed by that encounter with the ‘full reality’ of God.
I have just led a retreat at Worth Abbey based on my new book ‘Putting On the Wakeful One: attuning to the Spirit of Jesus through Watchfulness.’ We have a capacity to slow down, to move from doing to being, but most of the time that capacity is as overgrown as this park bench. We don’t cultivate this natural capacity to come to our senses, to re-inhabit our bodies. But when we do we find a place of energy and peace and renewed purpose.
I shared with the group a picture by Kurt Jackson of a stream, where he says of it ‘I can just hear the robin above the roar of the stream.’
I shared that I felt that it could be a picture of life: that something very noisy and difficult can dominate, drowning out all other voices – but that when we slow down we can suddenly hear again the song of the robin in our own life – another more hopeful narrative in play.
I recently bought a Fitbit watch in part to see if my heartbeat slows down when I pray. As I looked at it I realised that just as we can slow down our heart beat, so we can slow down the beats of our mind. We cannot empty our mind, but we can stop it racing with thoughts, feelings and bodily sensations. As these ‘beats’ slow down we can move from rational critical thinking to awareness, we can hear the song of the robin, and many other songs as well, including the song God is singing over us.
The Worth Abbey church is a beautiful open space, that expands your mind as you sit within its big silence. We too have a space like this in our cognitive architecture, that lets in the Light – it is called awareness and attention.
My new book ‘Putting On The Wakeful One – Attuning to the Spirit of Jesus through Watchfulness’ is out on the 24th April and available for pre-order from Amazon.